I only lift 3 times a week for an hour. >wasting your time

>>38012045
>38012045
Most people here lift 3-4 times a week, for an hour max.

>>38012045
>I only lift 3 times a week for an hour.
OH IT SHOWS QUENTIN

>>38012054
>>38012045
Also
work your traps and lats. They're lagging behind

>uploading huge .png images that take a lifetime to load.
>being a moron

pick 2

>>38012060
Working on traps
I don't train lats besides of pullups, I dont want an exaggerated V-taper.

>>38012084
>I don't train lats besides of pullups, I dont want an exaggerated V-taper.
It's like you don't want to be more aesthetic, don't waste potential
Also, how much cardio do you do? I've a similar physique and can't get the last bit of bodyfat off my lower abs, feels bad man

>>38012045
You're my goal body, OP. Routine?

>>38012096
None at all, I've never done cardio.
Just do IF

Pretty sure most if not all people on here who ACTUALLY go to the gym and aren't miserable dyel skellingtons only workout 3-4 times a week and don't spend more than 60-90 minutes at the gym, full body routines is where it's at senpai

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>>38012078
>2016
>Having tato net

>>38012045
POO

>>38012144
IN

>>38012154
Toilet

>>38012103
big boy bait with the /if/ meme

>>38012154
LOO

>>38012162
I'm 100% serious m8
I train full body 3x a week and do IF.
Currently still leaning out.

>>38012220
R O U T I N E ?

>>38012045
>bicepbrah
>turbomanlet
>brown
I don't even know where to start

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Train once every 5 days, 30minutes. So maybe 45 mins per week on average. This only works if you do HIT though. I look better than when I did the broscience high volume routines, and never get sick anymore or get niggling injuries.

>>38012223
I try to go as heavy as I can on every lift.

Dumbbell shoulder press 4 sets of 10
Lateral raises 4 sets of 10
Front raises 4 sets of 10
Tricep pushdown 4 sets of 10
Triceps Rope Pushdown 4 sets of 10
Dips 3 sets of 10
Tricep kickbacks 4 sets of 10
Dumbbell chest press 4 sets of 10
Bench 4 sets of 10
Pullups 4 sets of 10
Leg raises (as many as I feel like)

>>38012238
Start by slitting your wrists

What's your diet like, OP? How many calories?

Also how tall are you?

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I train 6 days a week because I enjoy training.

Different strokes.

I only lift once a week only Bench squat and deadlift

>>38012045

you cant lift the indian away, unfortunately

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>>38012297
Picture

>>38012261
>routine comprised entirely of shoulders, triceps, and chest
What are you even doing? Post legs pls

>>38012045
सदैव देवत्वं दर्शयामि

>>38012261
what the fuck is this

>>38012220
greg pls go
REEEEEEEEEEEEEEEEEEEEEEE

>>38012366
Proof that you can make gains on a shitty routine and good diet

>>38012261
greg o'gallager routine fucking knew it

>>38012045
You look about 5'4

>>38012045
you lift 3 times a week? that's ironic considering 3 is how many inches you are over 5' tall

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>>38012261
what kind of gay ass bb routine is that. stick to barbell,dumbell and bpdyweight.

>>38012261
bet you're weak as shit m8

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>>38012385
I don't follow his routine nor do I plan on buying his shitty programs.

>>38012366
>>38012383
>it's not what I do so it must be shit

Also, I don't train legs because I like to wear slim jeans and I like my thighs to be normal sized.

>>38012399
I'm 5'9 for anyone asking, oh and I also don't track any macros or calories.

>>38012419
Sure m8, I don't really care about strength, these are my stats:

During my short bulk:
198lbs bench
79lbs incline dumbell chest press
75lbs dumbell shoulder press

After my cut:
176lbs bench
75lbs incline dumbell chest press
66lbs dumbell shoulder press

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>>38012419
no squat and deadlift chins or pull ups.
he prob needs a spotter for opening jars

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>>38012429
>sub 200 bench pre-cut
where'd you get the ego to make your own thread?

>>38012429
It's amazing how modern medicine lets humans receive leg transplants from monkeys.

>>38012440
I do pullups you retard l2read

Post your body now. >big guy

>>38012429
Those chewbacca legs. Hahahahaha.

>>38012465
>being a low test faggot

You probably shave your legs kek

>>38012451
no leg day, you are fucking meme.
good luck walking with a cane once u hit 60 chicken legs

>>38012471
Or maybe I'm just not a gorilla orphan.

>>38012471
i do? so so whats the problem. many guys shave their legs

I lift 5 times a week for at least 1:30hs. Started last week. Is dat ok?

>>38012499
Yes. You'll get results way faster than Mr. ISIS in the OP.

>>38012507
>Not letting your body rest
Please post your body.

>>38012495
KEK
OMG

>>38012555
I've been trained for sprinting/rugby 6 days a week since i was just a wee lad. How are you gonna tell me my body needs to rest like someone who just started lifting.

Literally no reason to rest if you're 1. eating enough, 2. have decent recovery conditioning, and 3. enjoy lifting :)

>>38012555
You're a retard. There are powerlifters who train 5 times a week with sessions running 3-4 hours. They strain their CNS way more than you ever will and they still get enough rest. Some take a week off if they feel like it every other month.

>>38012580
How about the time and sleep to let your muscles grow?

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>>38012045
nice short as fuck clavicles hahaha
nice wide hips hahaha

pic related is what you will look like if u keep liftan

>>38012440
>spotter for opening jars
kek

>>38012045
fucking pajeet
inferior genetix

>>38012613
>implying I have the same shoulder/waist ratio as this ugly faggot.
kek

>>38012313
you think you look good you mongoloid mouth breather

>>38012580
I'm doing a 1800Kcal diet , high in protein and sleeping at least 8 hours per day.

118Kg and 1,94cm Tall btw. My goal is to reach 94Kg and then turn to a demigod

>>38012478
>didnt post body

all bark and no bite, what a surprise

>>38012667
the lack of pics in this thread really disturbs me
>pic pls

>>38012628
enjoy your narrow shoulders hahahhahaa
you will never be joocy boi

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>having a social life
>not dedicating all our time to getting swole

what are you doing?

>>38012667
>stopping at demigod
>not going full god

never gonna make it

>>38012613
Why does he look so fucking weird? Like his head and neck are thinner and look like they belong to a different person.

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>>38012651
You mad white boy? :)

>>38012692
I don't have any pic right now, If it this thread is still alive in 1 hour I will post a photo. At work right now

DESIGNATED

>>38012716
you're fat and lacking a chest

shoulders are good tho

not the idiot U replied to
fag.

>>38012078
>being Australian

>>38012045
>5 days a week 30 min cardio before 45 minutes of lifting.

on friday it's 30 min cardio and 90 min of lifting.

>>38012096
>can't get the last bit of bodyfat off my lower abs
Just don't fall for the spot reduction meme

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>>38012313
>>38012716
lol what this guys like lopsided or something. his right side has a dent and hes clearly larger arm wise on that side as well. its like the right side of his body mold was left a bit too long in the sun and melted a bit

>>38012078
>1.2 megabytes
>a lifetime to load

i remember dial up

>>38012045
Friday night, gym time, gonna spend a couple of hours there, squats, deadlifts. I got nothing else so why not

>>38012429
>176lbs bench
Literally weaker than RASPUTIN HOLY SHIT LOOOOOOOOOOOOOOOOL

>>38012797
its that kind of attitude that creates the current trend of lazy programmers who write sloppy programs that take 1.21 jiggabytes of ram to do the same task a 6kb program did 8 years ago.

>>38012785
I look nice in those pictures good work bro

>>38012819
absolutely. but in this case, we are talking about

1.2 megabytes. it dosent matter if its the most inefficient, useless program or format ever created. im pretty sure theres third world countries with no electricity that have faster internet connections then you. what sorta infrastructure does your local isp use. pigeons with paper messages strapped to their legs?

>>38012574
actually kill yourself

>>38012880
of course you do, by doubling them up your no longer asymmetrical.

you know

the point

>>38012667
1800Kcal? You trying to die? It sounds like you're trying to die.

>>38012604
I figured my sentiment from the previous sentence would carry on to the next one. "No need to rest like someone who just started lifting"

>>38012045
No wonder. You joke gtfo /fit/

>>38012991
No. But im trying to stop being a fucking lardass . I've been fat all my fucking live and i'm tired of that.

>>38012915
i wasnt the guy you were talking to, im some other dumbass.
my point is just because we have the ability to be wasteful does not excuse it.

for example there is no reason an OS should be 30-40gig. it doesn't do a shitting thing more than they did 12-15 years ago. but hey, HD space is cheap, speeds are fast. no need to be efficient.

>>38012950
I should work on that man

>>38012045

Same man.

I do 3x per week (20 min cardio, 30 min lift)

And that is more than enough to keep me in shape.

I have no idea why anyone (bodybuilders excluded) could spend more than 4hrs a week in the gym.

>>38012096
it looks like he still has some fat man

>>38012613

> bad ratio

poor guy.

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>>38012045
i lift 3 times a week for an hour as well, dont count cals either (only eat meat veggies fruit and eggs, drink a bunch of milk post workout)

>>38012255
>Train once every 5 days, 30minutes. So maybe 45 mins per week on average. This only works if you do HIT though. I look better than when I did the broscience high volume routines, and never get sick anymore or get niggling injuries.

i think the science supports long rest times for people more advanced muscle development

>>38013334
No wonder you look like shit

>>38013334
Lmao do IF

>>38013334
Looks like u fell for the SS meme

>>38013046
If you want to stop being fat then eat healthy food, and steadily improve athletic performance. Calorie restriction only works if you want a soft shitty scrawny body OR in progressive amounts in a bodybuilding context.

If you want to tighten up your lardass then play sports, lift heavy weight, eat clean, get a dog and walk with him every day, practice a martial art, go swimming, bike with friends, go camping, just overall lead a healthier lifestyle. A nice strong body isn't something you achieve and maintain on a 1500kcal diet, you and I both know that. It's something where you can eat w/e the fuck you want and just not give a shit because you know your lifestyle can accommodate it. Quit making excuses.

>>38013334
Barely any muscle or definition.

Not enough muscle to look buff, not shredded enough to look ripped.

Congrats if your goal is to look neither here nor there. Just barely above average

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>>38013560

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>>38013334
>>38013660
Mfw I lift 4-6 times a week for 1.5-2 hrs and still look like that. Am I gonna make it brehs?

>>38013732
nice traps

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Workout 0 hours 0 times a week, eat like shit, get drunk often and never get enough sleep

I think it's time for a change brehs

Want to look like pajeet op

>>38012915
1.2 mb is actually a decent amount for people like me on phone internet with a couple gb data cap with SLOW as fuck speeds

I generally don't view photos more than 1 mb because they load so slow and eat up data.

>>38013732
your traps are overdeveloped, do some nipple extensions, delts, and tris

post legs

>>38012045
>>38012313
>>38013334

I don't know why you guys are getting a lot of shit - you look really good, better than 80% of /fit/. I don't believe any of you lift 3x a week, MPS lasts ~16 hours in trained people

>>38012313
legs?

>>38014306
I (OP) seriously do lift 3x a week.

>>38014405
I can believe you lift 4x a week for 1-2 hours, and not on that shitty routine you posted. I also think you track macros

>>38014443
I swear on my mum that I do not count a single macro.

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>>38013660
post your body fag

>>38013550
never did ss, just played alot of hockey growing up and did o lifting for a while

>>38014513
maybe you used to count macros and hav a general idea of the macros that work for u?

This thread proves just how important genetics are in looking good

Like, more important than routine or diet

>>38013878
what do u have access to?

>>38012806

Lover of the Russian queen?

>>38014834
Not just this one
Even >>38013019

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so can I do 3 exercises for 3x5 3 times a week and still look good?

tired of long gym times every fucking day

>>38015022
try 5x5 (2 warmup sets and 3 working sets, or 4 sets working up to a 5 rep max )

Monday:
Bench press 5x5
pulldowns or chin ups or rows 5x5
2 sets farmers walk

Wednesday:
Deadlift or any floor pull 5x5
overhead press, any variation 5x5
leg raises or situps 2 sets

Friday or saturday:
Squat 5x5
close grip bench 5x5
barbell curls or ez bar curls 5x5 (yes, go heavy with curls)
grip - could be farmers walks again, or wrist curls or reverse curls - 2 sets
2 sets leg raises

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>>38014291
Best pic I could find rn. Might take a better one later.

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>>38014389
Here you go mate

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>>38015061
>ask a simple question
>get a trash roundabout meme routine
1.if you stretch for like 5 minutes you dont need more than a warm up of a rep or two to get the motion down
2. Farmer walks 2 days before deadlift 5x5, what the fuck are you thinking
3. Deadlifts 5x5
4, Additional ab work on a day you have fucking overhead press and deadlifts
5. Squats once a week
6. fucking curls as a main lift with 5x5 instead of chinups/rows
7. more fucking grip work 2 days after deadlift


Ill make sure I ask if 3x5 is enough in a different thread than this one, thank god im not new enough to fall for shit like this.

>>38015399
are you that much of a pussy that you cant do farmers walks 2 days before deadlifts?

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>>38015061
Nice try, anon.
If you can do 5x5 didly, you're not lifting heavy enough.

>>38015430
>haha bro you're such a pussy that you don't over train a small muscle 2 days before you go heavy with the muscle!
>haha bro what's that, you can just hold onto the bar a bit longer on your last deadlift set to blast your grip?
seriously you must be deadlifting fucking baby weight

>>38015446
the entire routine is trash

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>>38015061
>rare picture of anon

>>38015446
5x5 doesnt mean sets across, it could be 1,2 or 3 working sets. the other sets are just decently heavy but not hard weights

pretty sure that's what most people do. personally i go 4 times a week, each session lasts 1-1½ depending on if i feel like throwing in accessories for fun

>>38015488
>b-b-b-buh the routine isn't trash if you dont follow it!

>>38015488
That doesn't take away from the fact that your routine is turbo autism.

>>38015476

hey that's my boy hemmingway

>>38015509
is doing sets of 5 deadlifts really that crazy of an idea to you? wow

>>38015579
>including warm up sets

>>38015579
post your deadlift stats and body, since you're such a big boy that can do heavy deadlifts for 5x5 you must be big.

>>38015579
ok let me spell it out for you. say your max is likke 355, and you're working up to 315 for a heavy 5 rep set. you might do a few warmups with 1 plate, then 185, then your sets could be: 225, 250, 275, 295, 315.
or, you could work up to a less heavy but still challenging 285, and do 225, 255, 285, 285, 285

its really not a new idea. people have been doing it for ages.

>>38015656
meant to tag >>38015618


>>38015628
this is me
>>38014617

5'8, 155 with a 335 squat, 140 ohp, 215 bench and 385 deadlift. im not saying 'oh im so big look at me i do 5x5', i dont know why you guys are getting so defensive and acting up about this

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>>38012819

>jiggabytes

i can't gid wid it

>>38012429
shave ur legs faggot aah

>>38015685
>>38015656
>posts trash routine
>wonders why everybody is attacking him

>>38012613
he is just roided low test faggot

>>38015732
the guy said he was tired all the time from long workouts so i gave him a low frequency routine. sue me

>>38012045
looking good pajeet

>>38012255
why tho?

>>38015884
But it's bad. I don't think you understand.

>>38017047
not him but i dont see how its bad

>>38015884
I just asked if id be aesthetic at low frequency, I I didn't ask for a trash routine. If I was to do full body I'd do

A
Squats 3x5
OHP 3x5
Barbell row 3x5
Optional:
Tricep extension 3x8

B
Deadlifts 5-8 reps
Dumbbell Bench 3x5
Weighted Chin-up 3x5
Optional:
Preacher curls 3x8

AxBxAxx
BxAxBxx

which is 3 exercises like I asked and isn't trash, the optional exercises would be added if I had time

>>38017277
that's because you havn't lifted past 2 months

>>38012045

New video when? I already subscribed

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>>38012045
> mfw no rest day

>>38017282
>deadlift 5-8 reps
how many sets? dont see how this is any different from doing sets of 5 like i mentioned.
any plan for progression?

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Complete beginner here. Been doing Reg's park beginner guide for a month now. I was thinking of doing cardio too since I have a lot of body fat. Should I replace some rest days for cardio and have only 1 rest day a week?

>>38017290
please, without using colloquialisms, give an actual reason

>>38017332
>how many sets
lmao, there is no set, you pull it in double/singles depending on the weight, if you wern't a DYEL youd realize pulling heavy ass weight in a set of five is hard.

>any plan for progession
nigger, I made this shit up on the fly if I was to do the routine, Im asking (not to a retard like you) if that would be enough for aesthetics. I'd draw up a plan for progression LATER depending on my bulk/cut and from other full body routines

>>38017384
See the anons below for actual reasons.
>>38015399
>>38015446

>>38017408
i know pulling a set of 5 reps with heavy weight is hard, thats why im not advocating doing 5x5 with the same weight. im saying 3 or 4 moderate weighted sets, then 1 or 2 heavy sets for 5 reps.
are you really that thick that you think the only way to deadlift is to pull singles and doubles? jesus, you throw around 'oo its so retarded' just cause its what you dont want to hear. actually try thinking once in a while

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>>38017464
>tells me to try thinking in a while
>posts a terrible routine then tries to back it up
>still says to deadlift heavy in a set of 5
>wastes time and energy on 3-4 """moderate""" weight sets before a heavy set
>are you really that thick that you think the only way to deadlift is to pull singles and doubles?
show me anybody the pulls more than 455 that trains his deadlifts with sets of fives instead of singles/doubles/triples NOT including speed deadlifts

Please educate me and tell me how your unsolicited advice given routine is any better than mine.

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>>38017297
Tomorrow m8

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>>38012045
DESIGNATED

>>38017540
>http://deadliftworkouts.com/stan-efferding-700lb-deadlift-5-reps/
>https://www.youtube.com/watch?v=n7eSGEDm99U
>https://www.youtube.com/watch?v=a2GWuaEbOJE
>https://www.youtube.com/watch?v=4EEGp-66TuI
>https://www.youtube.com/watch?v=JzAqlJrRiBQ

>5/3/1 program uses deadlifts for 5 reps, ramping weights (like what i explained)
>dan john recommends 3x5,3,2 with the same weight
>pavel tsastouline recommends 2x5 deadlifts (one heavy set, one """moderate""" weighted set)
>greg knuckols programming uses 4x5 deadlifts (with the same weight- omg!), followed by 6x3 deadlifts with a little less weight - he should be wanted for cns murder!!! omg!

>>38014291
dont listen to him big guy

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This thread makes me feel better about my physique if these flabfuckers are trying to brag.

>>38017915
Post body

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6 HOUR ARM WORKOUT CMON

Cutting for two weeks now, always hungry how do i stop this help

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>>38012045

I've lifted 1-2 times per week for the past 3 years. Once if I'm doing full body, twice if I split it into push/pull

before that it was 3ish times per week?

>>38017956
(Not trying to gain size, if that wasn't obvious enough)

>>38017950
Do intermittent fasting

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>>38017956
>those proportions

That's quite grotesque. Did you take that in a funhouse mirror?

>>38018088
enlighten me on what is out of proportion

>>38018107
Looks like your a bench and curl only phaggot.

Also those girl wrists

>>38018154
>making fun of someone's wrists
>something that can't be grown naturally once fully mature

I'm not him, but you're retarded.

>>38018181
shit genetics are hilarious. just look at all the manlet threads here.

>>38018154
my biceps are probably my weakest point lol. I don't do any isolations for them other than 3 sets of EZ-grip curls.

Bench is my favorite exercise though, you are correct. Still don't do it any more than anything else

>>38018181
don't worry breh. My wrists aren't even small

>>38018088
Not him, but you must have magic eyes to say that... Chest-arms-shoulders-torso all aesthetic and literally cannot see back/legs to compare....

>>38017662
Late to party..

Was following this argument and I am kind of amused that video evidence and citation of several well known, knowledgeable people's programs were given and now there is nothing but silence from who was replying before.

Still think your thrown together farmers walks etc routine is kind of shit, focus is all over the place, but credit for finding support for your 5 reps of deads and ramping sets not being a bad thing. Honestly kind of surprised that was in question, pretty sure Madcow is referred to in the sticky from memory and that intermediate routine has ramping sets from memory... Not to mention Knuckels

>>38018306
Thanks for the kind words anon

>>38014886

Just moved to AZ, gonna sign up for a gym tomorrow with free weights. gf wanted to play pokemon go so i went with her and almost died walking a mile. Would cardio be bad if im trying to bulk up? not even that much, just look like OP somewhat

>>38015488
5x5 implies working sets.

>>38018487
Always do cardio, you fucking retard.

>>38012261
Literally bro tier sets.

>>38012749

DELETE THIS

>>38013878
See
>>38012261

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>>38018154
>those girl wrists

k
:^)

>>38012084
Well fuck. I want juicy lats and I only do pullups :'(

>>38012103
Fuck off Greg, do you also walk on rest days and eat chocolate?

>>38012097
aim higher

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92KB, 960x960px

>>38012045
99% of all people who always talk about "wasting time at the gym" are just sitting around or doing something useless in the time they "saved" anyways.

>>38021755
Did that bike get you a dirtbike girlfriend?

>>38024721
no, my black socks and sandals scares them all away :(

File: Aussie safe golden lel.png (213B, 5x5px) Image search: [Google]

213B, 5x5px

>>38012078

For you.

>>38012045
>>38012255
>>38012313
>>38017956
What are your diets like?

>>38025274
Op here i drink 1 scoop of whey in the morning and eat one big meal later in the day. (IF)
If I'm hungry I'll eat some fruit but that's it.

I don't count any calories/macros

>>38025374
Shit, why do I look like shit? I eat more than you and Im a skinnyfat. My strength is,well, lets say the same as yours since if I cut, Id probably lose some of my strength as well.
Well at least that proves that this eat more to get bigger is bullshit.

>>38026124
No, you're doing great and OP is a fake natty.

>>38026124
I do intermittemt fasting just do cut.
I dirty bulked pretty hard after doing nothing and getting fat.

Check out my transformation vid:
When I wore the blue gymshark tanktop. That's when I was bulking:
https://youtu.be/miwGbMbSKXY

>>38026490
Don't want to lose my hair m8 otherwose I'd pin the shit Out of my glutes.
I'm as natty as your mums tits m8

>>38012045
This.

>>38012045
>pick 1
i have no life, so i spend my time at a gym
;_;

maybe after i get to 1pl8 OP and 2pl8 bench i'll start spending less time lifting