What training programs have you done and would recommend? Preferably one that's planned for aesthetics.
I've tried Arnold's twice-a-day type of schedule to finish every muscle group within 2 days.
I Also tried the full 13-week squat smolov quitting after 10 weeks (as I felt like deadlifting too) and made some decent gains.
I really enjoyed the Hugh Jackman's 4-week schedule -doing 4x5 for the first week, then 4x4,4x3 and finally 4x10 focusing on bench,pull-ups, squat and DL.
Roughly I bench 75kg, squat 110kg and DL 150kg should that be relevant. I like to lift almost every day, often twice a day. I should do more cardio
>>41871462
Read the sticky faggot
>>41871489
? And do SS? I'm not looking for a powerlifting routine. Already lifted for 7months.
Or is /fit/ advising to do SS for aesthetics also
>>41871489
The sticky link is currently down and only covers beginner shit. This guy clearly has some experience under his belt.
>>41871462
I'm doing this ATM - https://www.reddit.com/r/Fitness/comments/50srbo/what_ppl_routines_works_for_you/ - The top comment, not the link in the original post.
I assume you're at the point where you're looking for a lot of volume? I'm currently on my first cycle so 6 days is ideal for me. Looking at possibly moving onto Arnie's Mass Blueprint for the last 5 weeks before I jump off.
What are your lifts like ATM? Any pics of your body too? I assume you're lifting decent weight and already look aesthetic, and are/have been on gear, otherwise twice a day is pretty intense.
Greetings /fit/
I want to build a really strong core since its probably my weakest muscle and I do a shitton of BJJ so a strong core is helpful. And I could be wrong but from my understanding is that if you just do a few situps you don't train the whole core etc.
help a guy out?
Compound movements.
>>41871362
Do you shower in the gym?
>>41871513
yea. why?
Why aren't you graping yet /fit/izen?
1. Concord grape juice is proven to provide the same health benefits to the heart as wine, without the extra calories and degeneracy of alcoholism.
2. Concord grape juice is proven to increase vein and artery vascularity, thus making you look more vascular and swoll when you lift. In addition, this aids in the transport of oxygen to the muscles, and takes CO2 away from them, increasing maximum lifting ability.
3. Grape juice is naturally sweet, thus eliminating the need for added sugar. An easy way to overcome the need for sodas and unhealthy beverages that fatten you with empty sugar calories. Welch’s Grape Juice contains fructose only, which is naturally occurring in fruits and easily processed by your body, while other juices and sodas contain corn syrup and sucrose, both of which are very unhealthy, fattening, and artificial.
4. Proud white tradition "stems" from the grape, with many great ancient cultures reveling in drinking wine for celebration. (Romans, Vikings, Mediterraneans, etc.) Truly, by drinking grape juice we honor our ancestors before us.
So what is your excuse for not graping /fit/?
Got any sources for these claims?
>>41871201
Processed crap. Enjoy your beetus.
>>41871244
Just check the nutrition label next time you pick up a delicious bottle of Welch's Concord Grape Juice or other associated flavors!
http://www.scielo.br/scielo.php?script=sci_arttext&pid=S0100-879X2005000900008
Hey /fit/ i started the gym for the first time in my life a couple of week ago and can do a max of 60lbs on bench press and i was just curious, how much does the bar weight? Cause i just count the weight of the plates.
45 lbs you fucking profilgate
pic unrelated
>>41871143
I've never understood the "don't count the bar" shit.
Assuming it's a 20kg bar, even if you're benching 2pl8, that's like another quarter of the weight added on.
If you're lifting baby weight, then it's a pretty substantial addition.
Also, it depends what bars your gym has. A lot don't have 7ft oly bars that weight 20kg/45lb. Many weigh 15 or even 12kg
Anyone know how feasible it would be to fill sparring/training mats with sand and how would I go about doing that? I want firm-as-shit padding for a home-gym where I occasionally fuck around with friends.
>>41871047
Guarantee you will hurt yourself fucking around on sand filled mats
>assistant manager at small gym franchise in my city
>only two locations so I spend all my working hours at one of them, rarely go to the other
>need an extra hand to clean at night time (24/7 but need a staff member to work nights if they want)
>some guy calls me asking about the job
>first thing he asks is the pay
>tell him it's only $14 an hour as it's just cleaning and minding the place after hours
>he gets all ecstatic and shows up literally right after he hangs up the phone
>it's a fucking pajeet
>give him a week trial to see how he works
>check the security footage from computer at home
>he's walking around as slowly as possible re-racking weights, never taking his eyes off his phone
>he sits on the bench and starts eating his dinner while gym is empty
>comes to me the next day and asks for a pay rise
>tell him that he's still on a trial and hasn't even done 5 hours of work
>he quits the next day
Why are pajeets like this? What's their routine?
>>41870954
>What's their routine?
bicep curls, polo, skip the showers
>not confronting about his slackiness
Imagine being scared of a pajeet. You just exposed yourself OP
>>41870954
There's a pajeet in my gym that always comes in smelling like weed. One time, I walked into the freeweight section, and there literally was weed on the ground. I knew it was him. (I hope you see this, your alright, just stop fucking smoking weed, you stink up the whole gym and we know it's you)
>tfw six pack abs that you got off eating mcdonalds grilled chicken (x2) for lunch daily, with fries and Powerade
>for dinner had a burger and drink like a gallon of milk a day
>snack on nuts, maybe a pork sandwich, some fruit or something throughout day randomly
I'm a god how do I do it
By being 20 years old
>finally get a six pack
>can't stop touching it
Nice. I cant stop touching my pecs, not even at uni class
>>41870767
>finally get a six pack
>under 21
>finally get a six pack
>can only finish one
What would be harmful for a workout week that looks like this:
Mon/Fri: 1 hour cardio (AM &PM) Tue/Thur: back/bi in the AM
Chest/Tri in the PM
Wed: Legs
Sat/Sun: rest 6pp at least once a day
There would be about 10-12 hrs between each workout. I usually have the energy (and desire) in the evening to do another workout, but I don't want to hurt myself. Goal is faster fat loss and muscle gain from someone who has trouble doing both.
OP here. 6pp is a short high intensity ab workout. It's called 6 pack promise if you're interested
>Dad found the knee wraps
>Mom found the 2ply deadlift suit
>>41870557
>little anon is becoming a man
>multi-ply
>>>/fraud/
>>41870557
You're Posting Some Gᴀʏ sHJt On The Website
>>when u forget to eat when bulking /fit/ardians
>"Eating healthy is expensive" it said, under labored breath while standing in line for its supply of diabetes and hypertension meds.
They'll never learn, will they?
How do you get back on the saddle of working out again, /fit/?
>>41870465
you stop being a faggot and do it
works for me
Is losing 50 hairs a day normal or is it balding?
Doctors and everything say its completely normal buy i doubt them.How many hairs do you find on your hands when you shampoo your hair? I just found a lot of hair on my hands after not showering for some time. Really stressed the fuck out. Probably thyroids.
Ice cold shower fixes that, try it for a week
>>41870741
i tried cold showers before and i thought about it and... Women dont lose hair yet they always shower in hot water. So i figure there is no correlation. Thanks anyway tho
Why is it that when regular people give fat people advice on losing weight, they say to fuck off and that they're not their doctor, then then their doctor says the same thing, they say their doctor is a bad doctor?