>these are the results of a 11-months mediocre 5x/week bro-split
Just look at all the delusional SS "we train for strength bro! it's different!" in the comments. Don't be like that, Veeky Forums. "Leave your ego at the door" should include the hurt pride you have when you see a gym casual doing basic shit and getting better results. When it happens once, it's okay to dismiss it as genetics or whatever. When it happens all the time, you need to rethink things.
Not saying there's anything wrong with a 5 day split, but this one dude showing exceptionally good progress isn't worth much. I'd wager this kind of split is probably the most common way of training, and yet most people still look like shit.
It's like when you see that one dude who's ripped and doesn't eat meat, and jump to the conclusion that WOAH GOTTA GO VEGAN. Again, not saying there's anything wrong with veganism, but there's something wrong with your thought process.
You see one fucking guy and go >everything they told us was a lie
Come on, man
James Young
>24 year old, 5'10" (177cm), from 214 > 174lbs (97 > 79kg) >Bench: 176 lbs (80kg) >Squat: 220 lbs (100kg) >Deadlift: 253 lbs (115kg) >EDIT: Sorry, these are not 1RM.. these are working sets (4x8)
What the fuck, I'm the same height and am at his start weight but am 185bp, 250sq, and 300dl and look like shit comparatively. Maybe I should be doing a volume program like him.
Adam Carter
it's like Lee Priest said, if you have the genes for it you'll make it regardless.
Joshua Young
>strength isn't going to help you much in a fight if you don't train to fight.
Owen Scott
>UOMO NO U
Isaac Jackson
>dat creep eyes
Justin Lewis
...
Colton Garcia
Zoloft eyes. Staying on antidepressants for extended amounts of time can fuck up your soul and intelligence. I have a friend who has those dead dummy eyes just like the OP and school shooters
Grayson Butler
Switched to a ppl split for this reason Don't regret a second of SS though, got me better lifts than him in 1/3 of the time
Colton Bennett
This looks shopped... I still laughed.
Angel King
...
Brandon Walker
Haha
Bentley Martinez
lmao he literally shrunk a full head in 11 months >manlets
Nolan Nguyen
It's not just weight for hypertrophy.
You're only getting one third of the gains if you don't focus on eccentric and isometric.
Isometric for biceps all day bb, pretty sure I'm gonna come out of this cut looking like this guy but less fraud on the arms.
Especially middle picture.
Jose Sullivan
I don't really see what's surprising here, first off it says he's used three different programs, secondly he's doing plenty of great compound exercises and I'm assuming progresses in weight.
Why is anyone surprised he's made progress? If you look at what exercises he's doing he is not doing the usual doucebag split, it's a good program, not a whole bunch of superfluous cable shit. Get to the gym and work hard and you'll see results.
Dylan Williams
If you want to look like him then yes, you should do a bro split. Strength does not equal aesthetics I'm afraid.
I did a bro split for years, at home, and only started lifting for strength in the last year and a half or so. As a result my lifts aren't amazing, but they're respectable I guess. Legs are the weakest body part because, of course, I used to skip leg day. But, I at least look like l lift while being stronger than average.
>6ft 95kg (209lbs) >Bench 170kg (375lbs) >Squat 170kg (375lbs) >Deadlift 230kg (507lbs) >OHP 90kg (198lbs) >inb4 bench is the same as squat
Cooper Brown
Lol the SStards have been BTFO time and again but they still cling to their dogmatic BS.
Luis Garcia
>mfw hit 11months yesterday >mfw look just about the same as before but slightly fatter, bloated, and some more muscle mass kill me guys ;__;
William Smith
mirin' biceps insertions
Grayson Jenkins
Following a program is good, but I like to mix it up.
Doing heavy 5x5 sets intermittently when your usually running 12x4 or 3x10 is god tier.
Easton Bell
500 pound deadlift is nothing to scoff atl. Even if fraud, extremely impressive and respectable.
Julian Wood
I too, chose to not lift for strength and I am really happy. No injuries in 4 years and still enjoying it.
Protip: if you can't pick up the lighter weights and lift with good form without killing your own ego, I don't recommend it.
Jaxson Wilson
>if you can't pick up the lighter weights and lift with good form without killing your own ego, I don't recommend it. DELET THIS FUCK YOU
Xavier Ward
reeee why does he look that good with that low bench i hate reddit
Owen Thompson
It's for high reps, you mong
Lincoln Sanchez
How many reps
Angel Clark
high
Carson Clark
what program do i need to follow to look like this?
Christopher Diaz
>EDIT
Lincoln Morgan
use your eyes
Tyler Hughes
B B B B BUT Veeky Forums TOLD ME I NEEDED A FOUNDATION OF STRENGTH TO BE AESTHETIC
Adam Carter
10/10
Brody Thompson
High reps
Joshua Torres
not working on smile gains never gonn make it
Chase Edwards
4x8 is not "high reps"
Grayson Morales
you do. Do SS for six months and then switch to a bro split. SS can be done longer but only has to be if you want to be a strongman/powerlifter/athlete.
Michael Martinez
compared to "going overs 5 reps is over training" Veeky Forums it is
Dylan Smith
I don't look anything like that and i have >Bench 225 2x10 PR is 305 >Squat 295 2x10 PR is 405 >Don't do much deadlift because I am a beta fag, but last time I did it, 425 was my PR >OHP my PR is 185 I am 20 atm My body weight is at 205 currently, I need tips on solid nutrition though, I train very hard, but I lack time dedication into my diet and not preparing stuff correctly, can someone help me with some articles or tips?
Bentley Williams
>natty >bro split slow gains ahead
Leo Baker
How tall are you senpai
Connor Miller
6"1 I want to bulk up more, say about 225 at the most, but it has been a dream to me to compete. I want to start local, then move into bigger city competitions, I want to compete at about 195 or even 185.
Andrew Harris
samefag here, I'm on /fit because it really seems some guys know a lot about nutrition and I wanted to build my own plan or have some help getting some research done for it, so I can stop stalling at 205 and do something about my fitness career and go into bodybuilding.
Adam Hernandez
bodybuilding.com
bodybuilders are the go to for nutrition because their sport lives and dies by it. You can gain as much mass as you can but if you don't have the discipline and knowledge to get lean and dry, you will never win.
Just think of it this way: You want lean protein, carbs and veggies with minimal fat at every meal. learn your TDEE and count your calories and eat at a deficit. This has worked well for decades. Keto, fasting etc. are fads in an ocean of tried and true results.
Sebastian Thompson
Thanks user, a local bodybuilder told me to check it out and i wanted to see what you guys had to say, thank you.
Christian Lewis
I dont want to give you any false information since I'm not very knowledgeable. Consider a meal prep plan and focus on macros is the only advice I am comfortable giving. You'll make it friendo
Luis Flores
isn't fat needed for optimal hormone profile?
Levi Cooper
>U OMO heh
Colton Johnson
I need to leave this place and never return
Blake Brown
And he did that on a cut. Jesus christ maybe I should switch to a 5 day split. I've been lifting for 3 months on a MWF compounds schedule with cardio and I look like shit.
Ethan Nguyen
>lean guy looks good
Wow shocker
Jacob Myers
I don't get it
Samuel Rogers
>EDIT
Nicholas Kelly
Why should i waste my time with the t-rex maker routine when OP has proved that I can just jump straight to brosplit?
Christian Wright
>no deadlifts >no squats HOW CAN IT BE?? How will Veeky Forums ever recover from this? Squatters BTFO.
Isaiah Kelly
Thanks my friend.
Jackson Bailey
Is this what they call "cutting"?
Christian Mitchell
>Story: I had been lifting on and off for a couple years, but with no plans or goals(fuckarounditis) and never eating healthy Is this why he could do it in 11 months? I have been doing Glp for 4 months (fucking around for 6 months) ans still look DYEL
Aiden Reed
It's obviously why. The guy had some muscles from the beginning. He was just fat.
Bentley Thomas
either roids or turbomanlet shoo
Hudson Hughes
Ok good to know. And I'm seriously lost should I keep doing Glp? (Bench: Bodyweight, Squat 1.5 bw, Deadlift 2x bw, progress has stalled) Should I start doing Hypertrophy related routines?
Colton Lopez
If progressive overload is present then you gain muscle end of story
Cameron Jones
Then why literally every real life example shows that Split gives better aesthetics than FBW? Stop memeing
Samuel Lopez
Are you going to provide literally every example?
Xavier Thomas
Progressive Overload is still present in brosplits, though. Do you actually think you can pick up a pair of 2.5lb dumbbells and make progress with them indefinitely?
Ryan Allen
Am I supposed to upload all of the good CBT pictures from the last years in this thread? Everyone who looks good does split. There is not a single aesthetic person that built their looks on FBW.
Jack Phillips
That dude had built a base for years, you can see he's got muscle under the fat
Christopher Ramirez
Bro splits are better for muscle growth than SS, I thought everyone knew this?
>b-but muh 24-48h muscle protein synthesis post workout window Literally irrelevant because muscle protein synthesis goes up much higher post FEEDING than it does post training, and post feeding doesn't increase muscle protein breakdown, unlike training.
You can do a "bro split" and focus on big movements first and do all the volume work you need afterwards on each day and get mad gains, it's in fact what the vast majority of actual natural bodybuilders do.
Dylan Peterson
thanks user
Carson White
Progressive overload is sometimes better on a brosplit lmao. Literally benching/squating/rowing once a week and there is a whole week when your each muscle group rests. Bro splits might not be optimal for hyperthropy, but I do use them sometime to deload from high frequency training and god damn the strength gains are real each time you hit a muscle competely rested. Also vid related youtube.com/watch?v=xlMRwJUzW60
Brayden Peterson
All right I'll take the bait >"lifting for years", so he already built his muscle base and strength >went on a year cut with perfect diet >didn't gain strength (Already had it), just did cardio and volume work >lost 40lbs >over the course of 11 months >that's about 3.6 lbs per month >so he lost about .9 lbs per week >Overall, guy went on a solid slow cut with perfect discipline and got lean You're all retards, what is this supposed to prove? Guy completed a cut, good for him. He could have done his workouts with splits or full body, it wouldn't have mattered.
Oliver Foster
you look like shit because the guy in the picture weighs 30 less pounds than you. if you wanna look good you have to fucking cut. forever bulk shit is a meme for ugly fat slobs on Veeky Forums
Adrian Thomas
OwO is a furry thing when you notice someone has a bulge.
Brayden Nelson
Powermemers don't cut, that's why they look like shit.
Also, people with bad genetics tend to choose strength training over aesthetics.
Jayden Edwards
This is a pretty insane 11 month transformation. Maybe he’s just gifted genetically
Please tell me the 3 months of Phraks Greyskull wasn’t a waste guys
Brandon Walker
nice underwear
n-no uomo
Lucas Gonzalez
in the reddit thread he mentions that he had been lifting on and off before, so he probably had a decent base to come back to
William Gonzalez
it really isn't if the other guy knows what he's doing
deadlifting 500lbs is not going to save you against someone who knows how to wrestle or box, you'll get fucked up
Daniel Reed
He said in his post that he was lifting on and off before, so he had some kind of base to go back to.
Mason Bailey
Bandwagon effect
Jason Jenkins
>This is a pretty insane 11 month transformation. Maybe he’s just gifted genetically
Nah bro, it's just hard work. I"ll post a better progress pic in 10 months.
Tyler Collins
Doesn't matter if you get your hormones from a needle
Carson Adams
wtf are eccentric and isometrics
Jaxson Murphy
>Bench: 176 lbs (80kg) 4x8
>Squat: 220 lbs (100kg) 4x8
>Deadlift: 253 lbs (115kg) 4x8
Those numbers are abysmal im sorry.
I understand that he isnt trainign for strength but do people not realise that you can train for both strength and size? Just incorporate some bro-splitish accessories in to your compounds and maybe add a little volume after your heavy sets. It really isnt that hard to work out.
Henry Jones
It's almost as if how you work out doesn't really affect how you look as long as you actually do it.
Hunter Wright
wtf I love reddit now
Nathaniel Sanders
That isn't Natty If it's 11 months.
Kevin Davis
Dude look at his pictures. I think the second one is most telling. He isnt big. His arms are an okay size but nothing special. Hes just lean as a bean. Under normal lighting he would just look like your average bro-splitting gym rat. You probably look like shit because you're 17% bf while hes closer to 10-11%. That 6% difference in bf really is the difference between looking good and looking DYEL with a shirt off. It takes away any of the shape your muscles actually have because they're covered in a strip of fat that just fills in the definition.
Owen Watson
They 1 or 5 RM?
Adam Walker
you should also train like a bodybuilder. look up how tom platz trained legs and compare this to your run of the mill fat power lifter with 5 min breaks without sets. arnold was also pretty strong and every bodybuilder did compound exercises anyways. but they work their muscles until they have to crawl out the gym, not this silly 5x5 and call it a day bullshit
Jaxson Sanchez
good posts.
pic very related. this thread is so Veeky Forums, its appalling. no wonder you all look like shit
Aiden Rogers
>Train lke bodybuilders who were injecting themselves with insane amounts of muscle building hormones
yes, great idea user. Im sure if i train just like arnold i'll eventually become him!
Jaxson Reed
its never a waste to have worked out. your program doesnt determine your body type/physique, how hard is that to comprehend. be consistent, eat right, lift HARD (not powerlifting "workouts"), rest well. youre in it for a long time, not only 1-2 years.
Ethan Rivera
Yes. I'm pretty sure in SS it explicitly says to move off it once you reach those ratio's actually.
Dylan White
look at /fraud/, they look like what arnold left in the toilet every morning before he went to the gym. and so many people are roiding, yet almost everyone pales in comparison to arnold.
im talking about intensity of training. with that sissy 5x5 bullshit you arent going anywhere, as is seen here every day
Josiah Harris
concentric is shortening the muscle (lifting a weight), eccentric is lengthening the muscle (slowly lowering a weight), isometric is contracting the muscle without lengthening or shortening (e.g. trying to lift a weight that is chained to the ground, it will not move no matter how hard you contract, applying force to an immovable object)
Mason Diaz
Why is everyone impressed by this?
>manlet uses muscle memory, a pump and good lighting to trick people into thinking he went from fat to buff in 11 months