/thicc/

nice thread

Rate my /thicc/ strategy:

>Step 1: 600mg test-e pw
>Step 2: Dirty bulk
>Step 3: ???

>>41424734
lift heavy and yes perfect.

>>41424734

Yup. Nothing complex if frauding. An old skool 70s style cycle would be fine.

>>41424734

PROTIP:

>Dianabol 10-40mg/day for 6 weeks on/2-4 weeks off will give less sides - especially at a higher bodyweight - than running test and a more classic 'bloated' muscular look

>>41424904
What about running that while being 300bf?

>>41424284
>that fucking pic

memes are becoming real life

What kinds of supplements do you guys take for muscle growth that aren't roids?

>>41424284
Basically just gay manlet mode

>>41425717
EATING MORE

>>41425717

Food. In large quantities. Also creatine, ZMA, Vit D, Fish Oil, maybe a multivit. That's it.

>>41425733

>gay
>manlet

..So 99.99% of people of browse /fit/ is what you're saying?

>>41426257
>poppers around neck
degenerate.

>>41426257

Looking solid brother. How long have you been lifting?

>>41424284
What do you guys think of Pavel Tsatsouline programs, especially "power to the people" and "russian bear" programs?

Is it really enough to do only press and deads?

Are they good for beginners?

>>41426305

Not familar with them. Post them and include the weight progression method otherwise it's not a full program?

>>41424284
aren't those two on the left and right gay porn actors?

>>41426331
I'm going to copypasta it here:

Power to the People Program (strength not size)
> Workout five days per week. Every workout is the same. Workouts take about 25 minutes.

A deadlift variant
> today's work weight x 5 reps
> 90% of today's work weight x 5 reps OR 1x3 + 1x2 of today's work weight

A press variant
> today's work weight x 5 reps
> 90% of today's work weight x 5 reps OR 1x3 + 1x2 of today's work weight


Russian Bear Program (strength and size)
> Same as the Power to the People Program but with added back off sets for both the deadlift and the press. Workouts take about 45 minutes. A back off set is

> 80% of today's work weight x 5 reps


Cycling
> Effective cycles are 8-16 workouts.
> Deadlift and press cycles can be independent.
> Start a cycle with 70-80% of your 5RM or a weight you can comfortably do 10 reps.
> You can increase the weights in a linear, flexible wave, structured wave, or step pattern during the cycle. Linear is +5 pounds per workout. Flexible wave is +5 pounds per workout and decrease weight when feeling tired and then work upwards again. Structured wave is +5 pounds per workout for four workouts and then -15 pounds and then work upwards again. Step pattern is +5 pounds then same weight for a one or several more workouts followed by another increase.

>>41426377
Btw, Russian bear program should be done 2-4 days a week. Do as many back off sets as possible with good form (do not start a set if you're not sure you'll be able to push all 5 clean reps).

>>41424284
Ive been on /fit/ for a little to long but those guys faces are average at best.

>>41424284
Andre and Paul are disgusting. Steve got too thicc for my taste desu. A bit less would do him better.

File: fuuug.png (1MB, 1080x1920px) Image search: [Google]

1MB, 1080x1920px

What exercises will thiccen my ass? Mine is saggy and gives no cushion when sitting on something flat.

>>41426545
>>41426492

Pretty boy twinks begone. This thread is for real men. Who happen to love other men. No homo.

>>41426377

I like the brutal simplicity of them. Yeah they'll get you big and jacked. The back off sets in the bear program should induce enough hypertrophy as long as you get some serious weight on the bar. You'll probably need to do some regular bb work at some point to address imbalances like calves or delts and maybe some aesthetics.

>>41426572

Squat, pull Sumo, and eat other men's butts. Worked for me. No homo.

What are the most critical assistance lifts? I'm doing beyond 5/3/1 3 days per week, currently not benching because no spotter and the only power rack has weirdly spaced holes and no matter what I do they wont allow me to lift properly but still be in a position to catch the bar. I don't really want to bench without safety. Instead of bench I'm doing dumbell chest-press and incline as well as landmine chest press twice per week.

So currently doing weighted pull ups and chin ups 1x per week, body weight pull ups + hanging leg raises x1 per week, dips (chest and tricep variants) x2 per week, weighted Russian twist x2 per week. Is there anything I should add or substitute for something else? Workouts usally take me 1h30m to 1h45m including warm up/mobility and stretch off which is about as much time as I can spend there before work.

>>41426929

I really think beyond chins ups/pull ups and dips, critical accessories depends entirely on your individual genetics and where you're weak. It's part of why thicc gets recommended for once everyone's on intermediate weight progression, as that's when you should have a better idea of your personal weaknesses.

I found checking myself against symmetricstrength.com helped identify lagging bodyparts that needed more assistance work (my quads).

There's a list of good assistance exercises on the pastebin afaik.

>>41426978
That site looks worth checking out, thanks.

>>41426848
>You'll probably need to do some regular bb work at some point to address imbalances like calves or delts and maybe some aesthetics.
Yeah, I thought of alternating the press variation by doing decline bench/ohp on odd days.

>>41425717
I supplement lifting heavy weights in to my lifestyle with copious amounts of food.

>>41424284
>13% to 17%

what do if I'm nearing 20?

>>41426377
How would this work? Different variant every day and "eyeballing" the daily 5rm every time? Just do 5 reps warmup, add weight, 5 more, repeat until 5rm?
How can you recover and progress?
What about lats and biceps? No chinups?

>>41427262
>>41426377
Nvm some of the questions, I am a faggot and didn't read below cycling because I thought it meant bikes
The rest of the questions still stand
Also has anyone seen legitimate progress with this, natty?

File: linear power to the people.png (88KB, 527x769px) Image search: [Google]

88KB, 527x769px

>>41427262
>How would this work?
Start with a weight you can lift for 10 reps (70% of your 5RM). Do 5 reps of it, plus: more 5 reps of 90% of it OR one set of 3 reps and one of 2 reps. Next day, add 5lbs, and repeat. After 8-16 sessions (1.5-3 weeks), start over again. Pic related.

There's two other cycling scheme, non-linear. Mainly for the press variation.

Warm-ups should not give you a hard time, just enough reps/weights so you're warmed up, but nowhere near to your max.

>>41427278
>Also has anyone seen legitimate progress with this, natty?
I think so. There only a few relates online, but many lifters endorse Tsatsouline ideas, based on neural adaption... I got to know him by Eric Bugenhagen, for instance.

>>41427258

Cut or recomp. You're strongfat or builtfat not quite thicc. Sorry brah.

>>41427330
>>41427351
Comment on 5x5x5?

>>41424734
Thats insane amount of test.

>>41426257
8/10
bretty gud

>>41426257
>>41426284
this. also are you a /fraud/?