>bro just do the program 3x5 bench 3x5 squat 3x5 deadlifts, maybe 5 chin ups >literally 20 minute workouts for the first 2 months of lifting (SS) >na bro dont add anymore you're a noob beginner xD
wanna know how I know this board has no athletes? The more work you put in the better the results. End of discussion. The difference between a 6 month 1/2/3/4 and a 1 year 1/2/3/4 is based on WORK ETHIC, assuming nutrition and rest are constant.
>but dude you know your body-
shut the fuck up dumb faggot, if you aren't exhausted after EVERY workout, you're not training hard enough, to be honest this is the reason this board lifts such garbage. I say I hit a 230 pound bench (for reps) (175 lb) after 7 months of training and they say im e-statting or cheating, or whatever. Just acknowledge that I bust my ass at the gym while you do literally 20 reps a workout. Kill yourselves, there is a reason you never did sports and instead pride yourself on lifting metal up and down
Jace Thompson
>20 minute workouts You aren't doing it right.
Tyler Fisher
Who's this ho and what's her address?
Carson Martinez
Asia
Juan Parker
t. dyel
I got 1/2/3/4 after 4 months by DOING THE PROGRAM
Cameron Gonzalez
years ago I did SS, gained 15 kgs in 5 months while going up 5% bf from 10 to 15 my lifts ballooned saged btw, bye
Andrew Hernandez
I used to be like you and did like 7x5 at 90% of 1rm for my first year of lifting, it obviously didn't work hahah
Levi Price
>they say im e-statting or cheating, or whatever. Nah they probably say "post body"
Nicholas King
Post body OP
Logan Evans
>if you aren't exhausted after EVERY workout, you're not training hard enough
This is how i know you are not an athlete as well my trolling friend
Jason Campbell
>20mins What, are you taking 30sec rest between sets ?
Isaac Gutierrez
im not an athlete, im a full time office worker who lifts three lunchtimes a week and doesnt want to get fired
i mean i agree with you but whats your point
Ethan Long
I did 5-6 times a week.
A: back squats, bench, ohp, rows, abs -> 2-3 days per week, 1-2 sets
B: deadlifts, front squats, dips and pull-ups, obliques -> 2-3 days per week, 1-2 sets
Never did more then 2 sets. Rep ranges vary, if monday is heavy (2x5 for example) then tuesday is light (1-2x15), wednesday can be moderate (2x10), etc
Jace Hill
Forgot to add. NEVER GO TO FAILURE.
Lucas King
bitches be hatin lol
after 20 weeks, my INCLINE bench went up to 95kg 5x5 (from 70kg 5x5)
Lincoln Torres
Why not?
Aaron Hall
You wont be able to recover, the frequency and total volume will work for both size AND strength. If you go to failure on one of the days, you wont be able to lift properly on the next day, and since you are hitting the same muscle groups everyday it would counter productive.
Isaac Scott
what's incline barbell bench like for mass building? i do dumbbell right now because i can't be bothered to wait for a rack, but i dont want to miss out on sick gains
Austin Brown
not everyone roids/has god-tier genetics bruh
Blake Richardson
>sub 6 foot fatties bragging about how fast they reach 1234 thinking it was because of ((((((work ethic))))))
Matthew Jackson
i do incline, because i also do dips so now its pretty well balanced
normal routines tell you to do flat bench, and if it has dips included, you get mantits
Aaron Miller
I don't think there was a single track practice where I didn't feel exhausted at its end (excluding before meets). Then again, we were also one of the best teams in the state, so I can understand if you were a (shitty) athlete
Juan Martinez
Wanna know how I'm sure you're retarded
Leo Parker
What the duck are all these numbers about?
Nolan Gonzalez
>you get mantits for doing bench? nearly every popular program has flat bench so this obviously can't be true.
Jonathan Green
...
Justin Cruz
yeah no shit it's fucking track practice. weight training is clearly different
Luis Garcia
Even the program days you can add in assistance exercises if you want dumbass
Isaiah Clark
some dudes (DYELs mainly) don't like big chests and flat bench is great for developing a big chest