Any fags knowledgeable about strength programming around? Don't want to ask this on plebbit or a forum as I'd have to make an account and nobody has got time for that shit.
I want to switch from the Texas method as it takes too damn long on volume day and my bench is dead. I've come across a general strength training template for intermediates by a guy called Jordan feigenbaum, he's an elite lifter and seems to know his shit. One problem is that the article doesn't outline how progression works or how recovery works. It's also based on RPE. This is the general template.
Workout 1
Competition Squat x 1 @ RPE 8, 5 @ RPE 8 x 3-5 sets
2 count Paused Bench x 4 @ 7, 4 @ 8, 4 @ 9 x 3-4 sets
Romanian Deadlift x 7 reps @ 6, 7 reps @ 7, 7 reps @ 8 x 4 sets
Workout 2
Competition Bench x 1 @ RPE 8, 5 reps @ RPE 8 x 4-6 sets
2 count Paused Squat x 4 @ 7, 4 @ 8, 4 @ 9 x 3-4 sets
Press x 7 reps @ 6, 7 reps @ 7, 7 reps @ 8 x 4 sets
Workout 3
Competition Deadlift x 1 @ RPE 8, 5 @ RPE 8 x 3-5 sets
Touch n Go Bench Press x 4 @ 7, 4 @ 8, 4 @ 9 x 3-4 sets
Front Squat 7 reps @ 6, 7 reps @ 7, 7 reps @ 8 x 4 sets
Dumbbell Incline Bench 8 reps @ 6, 8 reps @ 7, 8 reps @ 8 x 4 sets
He states it's for intermediate lifters still making weekly gains. I'm finding it difficult to understand the logic behind it. In Texas method, you have a stimulus day, recovery day, and an adaptation day. Week to week recovery and fatigue management is theoretically built into the Texas method. I can't see the same for the above template. How is weekly progress going to be happen if you're constantly doing heavier and heavier lifts each week without a dedicated recovery day? Do I just run it for 3 - 6 weeks and deload?
I would want to run a 4 day upper/lower version of this, not the one outlined in the OP, but I still need some clarification.
4 day version like this.
Workout 1
Competition Bench x 1 @ RPE 8, 5 reps @ RPE 8 x 4-6 sets
Press x 7 reps @ 6, 7 reps @ 7, 7 reps @ 8 x 4 sets
Workout 2
Competition Squat x 1 @ RPE 8, 5 @ RPE 8 x 3-5 sets
Romanian Deadlift x 7 reps @ 6, 7 reps @ 7, 7 reps @ 8 x 4 sets
Workout 3
Push Press x 4 @ 7, 4 @ 8, 4 @ 9 x 3-4 sets
2 count Paused Squat x 4 @ 7, 4 @ 8, 4 @ 9 x 3-4 sets
Workout 4
Competition Deadlift x 1 @ RPE 8, 5 @ RPE 8 x 3-5 sets
Front Squat 7 reps @ 6, 7 reps @ 7, 7 reps @ 8 x 4 sets
Will throw in Chins, pull ups, curls, rows, etc at the end depending on time and feel.
>not 1 reply
Is the meme really true, nobody actually lifts here?
Is it worth it guys?
It's good, but probably not crucial
I have a sauna at my house, so I use it at least all my lifting days.
not on roids and drugs
>>42677290
Yes, it's relaxing, if you have time and money just do it
Low body fat, gum chewing, lots of water, good haircut, buff neck.
What else can cause face gains?
Post transformations
(Photo is Mike O'Hearn)
>>42677202
mewing
>>42677202
>gum chewing
Really?
Also I need this. I'm skinny fat and cant gain muscle. Not sure what to do. Got fat around my neck too.
OP from the Chad thread here. Who else is perfect facial aesthetics?
Thinking about going into modeling what do you autistic betafag NEETs think?
Can we all agree that Conor McGregor has achieved the full chimp mode. His posture is really fucked. He cannot be of any inspiration for /fit/.
Pic is off course related.
I'm just imagining all of /fit/ trying to slag McGregor off to his face
>S-s-sorry c-c-onor
>>42677188
why would we be stuttering? Is it because its difficult to get breath whilst laying down - the only way we can speak face to face ?
>>42677208
No because he would scare the shit out of you and you know it
>buy stevia tablets for my hot cocoa
>try one cube straight because curiou
>tastes not only bitter but bad
Wtf is this leafy jew? I think I will keep using normal sugar..
wait till you find out its a potent xenostrogen
>>42677146
I am throwing it to the trash. It was like $1.50 anyways..
What is the point to eat something that will def make cocoa taste sickly.
>>42677146
My protein powder is sweetened with stevia.
Am I fucked?
Losing weight so far this is my lose i have.
>>42677129
>>42677133
>>42677129
keep it up bro
Is it really all about counting calories and eating a lot of protein ?
nope
No. If it were all just about eating, then there would be more skinny people because fat people are good at eating.
I've been doing this but I've always wondered how other people count their calories. Do you count your fats and carbs separate from the calories in a food or do you convert the carbs and fats into calories so the calculations r easier?
some say increases some say decreases
which one i should believe?
just bUrself :)
>>42677084
It really doesn't matter,
>>42677084
neither do what you feel bby
what's some cheap food? Moving out soon and need to conserve money
I'll mostly be buying
>eggs
>rice
>pasta
>vegetables
>milk (yeah I know it's not "food")
>fruit like bananas and apples and shit
What's some other good cheap shit? And what meat has the best price to protein ratio? Chicken is kind of expensive (6 euro for 4 tiny shitty fillets)
peanut butter
oats
pork cuts
minced meat
along with what you posted you should be on the way to gainsville, fuck chicken
chicken eggs vegetables rice is all u need brah
I guess Protein Powder. Tuna.
When buying meat (or other food) try to find out much money one pound costs. Then you can compare beef/pork/chicken/fish with each other and buy the cheapest one. Also check frozen wares, pork is usually half price if frozen. Beef and chicken aren't that much cheaper frozen, but might last longer.
Also find some friends who like to cook and rotate making dinner for each other. Way more fun and social, and it's more fun cooking for more people. You can save a lot of money doing this.
Unironically how do into Julian mode?
He looks muscular but still a man and not a fag, also real men drink.
>>42677057
focus on upper body specifically arms, bulk and don't bother cutting.
LARP as if you were a 50yo guy into motorcycle culture for your fashion
>>42677057
actually lift
get most of your carbs/calories from beer
eat BBQ
eventually stop lifting seriously, but maintain diet while doing general handy-man stuff regularly
lift weights, eat a bunch of fast food, and get drunk whenever you feel like it you incel autist
I'm considering getting soylent to lose weight, I only want to lose like 10 pounds and I can't count calories or something because I'm not losing weight and I feel like soylent would be perfect, I'm planning on just having three a day at 400 calories each
>>42677040
Pretty sure that's people bro.
1 a day to replace like a breakfast or somehing is aight, but ive heard that people whove tried to live off of those are just tired and unenergetic as fuck even tho theyre eating 2100 kcal worth of those a day
>>42677166
what if i'm a dumb neet soyboy
I want to lose as much weight as I can in the next 2 months, not looking for shortcuts I just want to be as efficient as I can be, any tips?
Stop eating
>>42677046
Considering it
little calorie intake. Alot of protein to losse no muscle, some exercise to not losse muscle.
post your tdee and I can tell you how much weight you can losse.
Can we honestly Trust Jeff?
>forty and at natty max
>big nose and black soulless eyes
>bill clinton
>doesn't understand Keto
>sells expensive as shit workout programs
>>42676963
https://www.youtube.com/watch?v=OE5l8WnLXjM
>>42676963
https://athleanx.com/program-selector
>>42676963
He does look very Jewish yeah, and being friends with any Clinton is a sign that you're into some dark shit. Probably a pedophile like them.
>tfw weaklet
how do i fix this? i'm so weak holy fuck
>>42676955
Eat, lift, read sticky
>>42676990
/thread
>>42676990
Read sticky, eat, lift*
> I don't eat meat
> I don't eat gluten (bread, pastas, cakes...)
> I don't eat rice
> I eat goat and ewe dairy
> Not fond of legumes (lentils, etc.)
Now, how should I get my proteins naturally ? I'm 181cm and weigh 65kg, I want to start working out, but I should I get them + gaining some weight to burn for building muscles ?
>>42676939
White/sweet potatoes, fruit and veg, falafels and chickpeas, Quorn or other meat replacements, Chia seeds, tofu
What do you mainly eat at the moment?
>>42677198
Soy are bad for the health cause of oestrogen thing i assume ? Health is the main reason why i've dropped all the food aforementioned
Prot source rn :
- Oleaginous seeds
- Eggs
- Goat cheese
Rest : fruits, vegetables, buckwheat (seeds, flakes & bread)
I'm just concerned about it being not as "efficient" in terms of prot than raw meat, and that it'd take ages to gain weigh.
>faggot frog is a faggot vegetarian
colour me surprised, take your meme diet and shove it up your arse