/fit/ meme routines

>>38926702
Are you taking the same gear Zyzz took?

That's the core component

>>38926710
Current supps are one serve of Serious Mass protein a day with milk and 3g CM, I'm not cycling like Zyzz was

>>38926717
No I meant what are your dosages looking like?

You're running at least test and deca right now right?

>>38926724
I'm not taking any gear at all

> never done cardio before. While I agree it is good for your heart and health

>>38926744
There is why you aren't getting any results

His routine is retarded and shit, the only reason he made gains is because of the gear

On gear you can make gains doing anything, literally do any exercise for a muscle group and it grows

>>38926806
So would it be better going SS+GOMAD or Stronglifts 5x5?

>>38926830
Either one

All beginner routines are almost the same with slight variances. Pick whatever sounds better to you and stick to it

>>38926830
Why the fuck you wanna do GOMAD? Did you read the sticky? Did you read the book? Heck did you do an ounce of research besides looking up Zyzz's routine?

Just fucking do any DECENT beginner routine and eat. Unless you're a spooky skelly you don't fucking need to do GOMAD. Decent beginner routine:

SS (You'll stall earlier with SL)
Greyskull LP (if you don't want to squat 3x a week, more upper body focus)
West side for Skinny Bastards

Since you're not a complete noob I guess you can do a 4 day upper lower or push pull split such as

Candito's Upper Lower split
Carrionlust's push pull (make sure you tweak the frequency. His frequency is fucking crazy)

>>38926702
>Eating way more than me
>Calling it "cutting"
>Being half my size

How much did you weigh 6 months ago and his much do you weigh now? If you gained 18-24 lbs during this time, that's a success. If you gained less than that, the problem is that you're not eating enough. And while I do think the program matters (a split will probably give you slower gains), it's probably the diet. Regardless, I agree with >>38926895

>>38926991
I went from 64 (141lb) to 70kg (151lb). Looks like I'm gonna pick up Greyskull for the upper body focus as >>38926895 recommended because my bench is at 30kg (66lb) compared to 130kg (286lb) leg press and 65kg (143lb) overhead press

>>38927070
>143lb overhead press

Strong doubt

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>>38927087
This thing, 5x5

>>38927070
>30 kg bench after 6 months of lifting
>>38927098
>doing machine OHP as a beginner
No wonder you aren't seeing gains. You will begin to look like you lift when you use barbells and bench around 80 kg, you have a long way to go.

>>38927098
>that
>OHP
try again friend

I did a machine like that for squats when I started and I could do 200 lbs. When I actually started lifting I could only do 95 on the bar.
Machines mean shit all

>>38927148
>>38927127
this

when you do "equivalent" machine exercise you dont worry about dropping this shit and hurting yourself so you can try and push 130%

when you do squats or ohp with free weight your confindence wont be as big unless you are fucking suicidal

besides, free weights also tests your stabilising muscles and shit

>>38926830
>SS+GOMAD
GOMAD isn't an essential component of SS, it's just a recommendation Rippetoe gave for skinny skellingtons who want to gain weight fast. Read the book.

>>38927098
That's not overhead press, you dum dum.

>Almost every routine says to deadlift 1x5 once a week or something similar
>Zyzz tells you to do deadlifts 4xf

>>38926702
>donkey calf raises
What if I wanted mule calf raises?

>>38927287
Never gonna make it

>>38927279
Beginner vs. Advanced routine.

All advanced programs will recommned high volume deadlifts at some time or another.
That was Zyzz's own personal routine he used in 2011 with 5 years of lifting experience.

>>38927098
That's not the same thing
>>38927308
Zyzz started gear less than a year into lifting and he was DYEL as fuck.

Look up his 4plate deadlift with horrible form

>>38927318
Yes, I know tonnes about Zyzz, was badly obsessed in 2012. He started roiding 4 months in, but roids aren't a magic pill, you still need to train, they also allow you recover faster and sustain higher volume, hence the 4 sets of deads, even with backsnapping form.

>>38927330
>herp derp juiceheads work harder than nattys
No shit bec theyre cheating

>>38927358
Cheating who?

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>>38926702
>shakes+creatine for most of it

Wow there m8, no need to go hardcore

>>38927070
>there are people who bench 30kg

>>38927127
80kg=look like you lift
You have a long wet to go

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>>38926702
https://www.youtube.com/watch?v=PRTrXXTgKLg
Zyzz recommends low rep compound routines for beginners (i.e. SL or SS), the routine in the OP is after he'd built a strength base (and hopped on dat dere).

>>38927671
>that form at 0:30

>>38927680
>Expecting 17 year old with 1 month of training to have good form

Pretty much every beginner saw zyzz and copied his routine until finally trying SS

>>38927839
Lol at SS. Literally autismo routine.
SL is what non-retards use for their newbie gains.

>>38927671
was zyzz an inside job?

>>38927941
Why don't you like power cleans, anon?

>>38926702
>Lifting 5x a week without gear and retarded routine
>Making gains

Pick one

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Hey guys talking to a cousin who lost a ton of weight and asked him what routine hes currently on. He sends me this. How do I help him out? His routine seems utter shit

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>>38928398

>>38928398
>>38928401
>Training legs
>Ever

>>38928582
What routine should I recommend to him?

>>38928616
http://www.leangains.com/2010/04/leangains-guide.html

>>38928696
Hes not looking for a diet program

I meant weightlifting program

op why the fuck did you lost your time with that routine
zyzz was juiced, if you forgot

>>38926830
if you wanna be aesthetic just do a bro split dude

>>38927070
how can you bench only 30kg but OHP 65k

>>38928744
It's a machine OHP which people say is significantly easier than free weights

>>38928995
That's because it is anon :^)

>>38927070
You should be able to bench more than 30kg if it's your first time ever laying down on a bench, are you a fucking woman?

>>38929454
Not if he's doing 3x10 right off the bat.

>>38926895
This. I am doing Greyskull LP now up from 53kg to 62kg in 50 days without too much fat gain.

>>38929553
>10kg gained in under 2 months

what the fuck are you eating?

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>this is the most fit i have ever been
>now i have a beer gut and i hate myself

seriously, should i even bother getting fit? my frame and proportions seem worthless, i don't want to train for months again only to get back in THAT shape.

>>38929727
dont bother

>>38929605
Anything I can. Sick of being auschwitz mode.

Breakfast: Largest bowl of Muesli I can stomach. + Maple Syrup.
Lunch: Chicken or turkey wraps or sandwiches.
Afternoon Tea: 100g or 200g of tinned Tuna
Dinner: Varies, heaps of vegies + rice + chicken/kangaroo/ other meats.
2nd Dinner: 0.5L full cream milk + protein powder + dextrose + creatine.
2 eggs + 4 pieces of bacon

The only way that routine could work is if you're an advanced lifter that takes a week to recover or you're on steroids at a lower level.
Starting Strength or a variation of it is your best bet and is the quickest way for someone at your strength level to gain quickly and efficiently.
GOMAD is pretty drastic though, just eat 500 more calories a day than you burn.

>>38929475
Yes, even if he's doing that. 30 Kg is baby weight. Even as a skinnyfat DYEL i can bench more

That's a troll routine dumbass

>>38927165
>not being suicidal
its like you dont even want to make it

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>>38926702
Is Arnold's blueprint to mass routine any good? anyone know?

http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-1.html

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>>38930745
>those rep ranges and rest times

>>38926702

youi are supposed to do those routines when you have a good base of strength

doing 3x10 with 225lb in bench press will blow up your chest if you have been doing only strength for a while even if your 1rm is 3 plates

doing 3x10 with your shitty 145lb will do nothing

>>38930745
ehm, arnold took steroids?
maybe like tottaly you problably dont?

>>38930745
You have to be either on steroids or mentally invincible in order to do it, but my friend in the Army did it while we were at officer training. He's fucking yuge already, though.

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>>38926745

>>38929553
what the fuck
you were 53kg as a guy?
are you also a manlet?

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>>38929727
Everyone has to start somewhere, bro. I have a friend that weighed 105kg mainly fat. Did no sports or nothing. He started dieting and training and is now "jacked". Sure it took him maybe a year longer to burn the fat. But since you're probably gonna train for years, one little year is nothing. Good luck mate!

>>38932882
thanks brah, already started won't stop

>>38930745
>is (insert any heavily roided lifter) routine any good?

NO. UNLESS YOU'RE ON GEAR THEN NO. IF YOU'RE ON GEAR THEN IT DOESN'T MATTER. YOU CAN DO JACKOFFS 3xF AND STILL GET GAINS

>>38927098
Machines are only good for "pump work" once you've accumulated a good base of strength and size. The only one I could say that's useful is the Lat Pulldown, you can use it if you are too weak to do chin ups.

>>38926702

>I have never done cardio

>>38935175
what did he mean by this?

>>38926702
>didn't do cardio

Pay attention PLG faggots

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reminder that everyone should train cardio

>>38937758
That is the worst coffin design i've ever seen. It reminds me of 90s era powerpoint and clipart

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>>38937758
>designing a coffin like that

>>38937858
>not knowing the difference between a coffin and tombstone.

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>>38926702

When you need to feed an ATM a stray cat

>>38937825
Please tell me this is real

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I'm doing SS (haven't read the actual book) and I'm seeing some progress.

I'm 6'2" 155 lbs with no previous lifting experience.

I want to focus hardcore on aesthetics. with light dabbling into strength.

Should I keep going with SS? It's been like 2-3 months. (I got sick and missed)

Pic related is goal body. I want abs and am scared of eating too much and becoming fatty.

>>38937989
>Pic related is goal body.
roids

>>38938001
Is roids actually required for that?
I've seen some pretty decent natty guys that come close.

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Frankomans db routine adjusted give me advices on it or should i do pic related instead if so helpe me put more volume on it
Dumbbell Bench press 4x 12,10,8
Dumbbell Flys 4x 12,10,8
Skullcrusher 4x 12,10,8
Dumbbell Tricep Kickback 4x 12,10,8
One Arm Seated 4x 12,10,8 Dumbbell Extension 4x 12,10,8


Tuesday - Rest Day

Wednesday - back and BicepsBack
One Arm Dumbbell Row 4x 12,10,8
Bent Over rows 4x 12,10,8
Dumbbel pullover 4x 12,10,8
Concentrated db curl 4x 12,10,8
Db curl 4x 12,10,8
Cross Body Hammer Curl 4x 12,10,8


Thursday - Rest Day

Friday - Legs core and shoulders
Arnold press 4x 12,10,8
Upright row 4x 12,10,8
Lying hip abduction 3 x 29
Side bridge each Side de 3x 30
Front bridge 3x30
Weightened crunch 3x20
Weightened leg raises 3x29
Russian twists 3x30

>>38938020
it's possible natty but you need really good genetics. You can get close but it will take at least 3 years to achieve , 2 years if you have a solid base.

>>38938020

If you want to actually look like that normally? Yes.

If you want to be able to pull that off for one staged photo using every visual trick you have? No, but it'd still be fucking hard.

>>38937989
>>38938001
Connor Murphy is on ungodly levels of gear. I like his vids still but why would you roid for that.

>>38938001
>>38938094
>>38938081
>proportially small/normal traps and delts
>doesn't look overly big
>not overly lean
>no gyno or acne

He might be roiding but i don't think that his body is that suspicious

http://scoobysworkshop.com/the-best-workout/

>>38938206
>needs to lose weight
>crossfit rated "excellent"

>>38938260
You burn a lot of calories, don't you?

Does gear fuck you up in the long term? Been considering trying at least deca

>>38939092

Potentially.

You probably don't want to run deca solo.

>>38939095
Why?

>>38939170

Let me rephrase: Its usually a bad idea to run any steroid that isn't testosterone based without also using testosterone of some sort alongside it. Because that non-testosterone anabolic is going to shut your production down anyway and now you're dealing with the effects of having no damn test in your system.

>>38937858
>>38937825
It's a grave stone you fucking retards

>>38937858
>hurrr I don't know the difference between a coffin and a gravestone

>>38926744
> Im not taking any gear at all
> zyzz Routine
Kek

>>38926702
>No cardio meme
>his heart health
KEK'D

I see people saying Zyzz's workout is bad, but can someone explain why? Not doubting, just want to know the reasoning behind it

>>38929553

What the fuck? Are you me?!
Also went 53 kg to 62 kg in less than 60 days

I didn't do greyskull, though. I did a full body routine 3 days a week.

>>38939243
Yeah this resonates with me.

I bought into the "you don't need cardio" meme.

After a few years of lifting, I've been diagnosed as hypertensive and told my BP is fucked, and I need some exercise.

I started running one month ago and already feel better for it.

>>38937989
>>38938001
>>38938020
>>38938071
>>38938107
That body is very achievable with SARMS. I woudln't be surprised if he is on some type of non-steroidal gear.

>>38939540
is SARMS safe? Any negative effects? I don't want to fuck up my body.

>>38939540
What’s great about SARMS is that its side effects are minimal, so you don’t have to worry about anything (unless taken in high doses for a long period). Running it for 4 weeks or more will likely produce these side effects:

Testicular atrophy (a reduction in size of male reproductive organs)
Gynecomastia
Virilization in women (development of male characteristics)
Baldness
Acne

http://www.sarmstore1.com/what-are-sarms/


SeemsGood

>>38939893

I'm assuming you're being sarcastic, but in case you're not the side effects you listed are the same as for injecting testosterone or other AAS.

I don't see the benefits of SARMs when they produce similar side effects (albeit milder) for way less gains.

>>38939857
They are relatively new but research seems to suggest very little side effects with very good muscle gain. Many users report 10-20lbs lean muscle gain after an 8 week cycle of LGD-4033 while at the same time reducing body fat.

>>38939893
>Testicular atrophy
It does "suppress" your natural testosterone production while you are on it, but it goes back to normal after about 4 weeks after your cycle (depending on the person using it).

It is also not like steroids where your natural test production gets completely shut down and your balls shrink to the size of marbles.

>Gynecomastia
I recommend Nolvadex after an LGD-4033 cycle, but some people say it's not necessary. I would still go with Nolvadex on a low dosage after an 8 week cycle for about 2-4 weeks just to be on the safe side.

All in all, I'd say SARMS are the future of bodybuilding. Minimal risk with a very good muscle gain.

They still are under development, but I'd say in about 10-20 years there will be SARMS on the market with no side effects and gains on par with traditional steroids.

>>38927308
>Advanced routine.
No advanced routine will have you doing 4xf deads
Maybe once in a while you'll do a single set to failure, but 4? You'll burn out very quickly even if you're on boatloads of insulina

>>38939857
If you go with SARMS for too long (like over a month) it fucks with your body

>>38930745
Currently on the cut routine, done the mass routine multiple times, stick to the diet and push yourself and it works, least it did for me

>>38929950
> dextrose
Isn't that what they put in haribo sugar free gummy bears which give people next level diarroeha?

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Based off the Kinobody shredding program, except with a bit more legs to workout with a friend.

i may also dead-lift on Friday, just cos my friend does as well

>>38941728
>2 sets
hello mr no gains

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>>38941728
>>38941767
is this enough volume? i mean so many people claim this program works but it's pretty spartan

pic related, the actual program without my extra legs

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>>38926806
>his routine is retarded and shit
>and shit
LE CUKIS ARE READIIIIIIIII!!!!!!!!!!!!1!!1!1!

>>38942121
Fucking Jeff, kid was on wrestling team and trainers are notorious for giving Dbol to the team, nigga wasn't even natty in highschool

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>>38927098
please be trolling

>>38942145
I was on the wrestling team in high school

Please tell me which schools give out free steroids because the one I went to and the ones in my district definitely didn't

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>>38929950
>2nd dinner

>>38942254
>which schools
Trainers
>>38942254
>free steroids
You have to be competing alt east state wise
>>38942254
>one I went to and the ones in my district definitely didn't
Its not like you would know unless you ware getting them
Should ask around lads in close channels, would definitely get positive answer

>>38941088
Not that anon, but dextrose is the d-isomer of glucose, which is a fancy way of saying "the one that occurs in nature and is digestible". So gummi bears with dextrose wouldn't be sugar-free in the slightest.

>>38942145
motherfucker was on tren before he stopped breastfeeding