/thicc/

>>41435172
Sup /thicc/
1
I want to do 531 with the main lifts 2x week. The only template I found that fits is BBB, but the intensity on the secondary lift is too low.
The result is that I effectively train each lift 1x week at a high intensity and 1x week low intensity. The low intensity doesn't carry over too well at the high intensity, I have found. Especially whenever I deadlift or squat, I feel like I have "forgotten" how to get in the groove
Any recommendations or ready templates to have the secondary lift at an intensity closer to the first, while still allowing for adequate recovery? Sets x reps @%?
2
Testimonials from PTTP/Russian bear/5x5x5?

>>41435172
>goalbody

>>41435263

The intensity i.e. weight on the bar is meant to be low on seconday lifts as they're accessories for hypertrophy and assistance work for the main lifts..

There's some discussion on the discord about Russian Bear, it should work fine as it's a nice simple old skootle basic strength and size routine, but no testimonials yet afaik.

3 days on / 1 day off. Heavy weights + Rest pause. Big as fuck in only 20 minutes a day.

>>41435314
Same

>>41435524
>The intensity i.e. weight on the bar is meant to be low on seconday lifts as they're accessories for hypertrophy and assistance work for the main lifts..
Yes, but
>The low intensity doesn't carry over too well at the high intensity
>Especially whenever I deadlift or squat, I feel like I have "forgotten" how to get in the groove after one week
>Any recommendations?

>>41435314
>>41435558
isn't lascek a manlet though? looks pretty short. that might just be the thiccness though.
>>41435546
I'm interested now, post routine.

>>41435960
Pretty sure he was referring to PTTP

ICF or GSLP for a beginner looking to bulk up? I like the brutal nature of ICF, but the amraps of GSLP looks fun...

I'm a beginner, but I have lifted on-and-off for a year or so
just fucking around wasting time

>>41436361
>ICF
Google Jason Blaha
Go to images
Proceed to do GSLP

>>41435172
if you're natty, thicc is the only way to be. that extra ten to fifteen pounds that comes with being 15% makes an enormous visual difference when clothed; which you're going to be 99% of the time. women also, if that's your angle for training, generally prefer thicc to shredded

>>41436275
looked it up, sounds like Russian Bear which is described here
https://www.t-nation.com/training/customized-volume-training
afaik, Pavel recommends doing only DLs and Bent Presses (that's an actual lift) whereas the sample has rotating squat/DL and bench/OHP along with alternating chins/rows which weren't in the original program.
I don't really know much about programming but it looks fun. Few questions
Can I run it if I'm barely out of novice mode (5 months liftan)?
Will it get me thicc?
Is it okay to change up the pressing from time to time? I fucking love dips and snatch grip behind the neck press, and I'd also like to try bent press one day when I'm more advanced and if I can get the form right.
finally, are squats necessary? I know a lot of programs have you do either squat of DL. if quad is the issue I can just alternate with sumo DLs since I have long femurs anyway.

File: AnonsPls.jpg (122KB, 640x640px) Image search: [Google]

122KB, 640x640px

>>41435172

> tfw no thicc bf to have a bromance with

/sigh

>>41436455
exactly
being ripped and shredded will at best make you look slender and fit with clothes on
which is fine, but it's a lot of work for nothing

getting thicc will make you look massive
just be careful with bellyfat

>>41435743

Then that's a general 531 problem since it has you only doing the main lifts once a week, no? Try something like MadCow or Texas Method (with sensible assistance work in both cases) which has you doing more frequency?

>>41436361

Doesn't make a difference. Either is fine. Pick whichever one you can do. Run it for 6 - 12 months until done with beginner gains and move onto a more specialist intermediate routine.

ICF is fine, great even despite Blaha being a tool. It's just a simple old skool style full body routine like 1950s bbers did. He just put his name on it.

GSLP is better from a pure strength and programming p.o.v. Add in arm plug-ins so you get some more joocy arms.

But really there's little to no difference in results between any of the standard beginner routines SS, SL, GSLP, ICF etc. Just do what you can stick with while you're still at novice weight progression.

>>41436570
>Then that's a general 531 problem since it has you only doing the main lifts once a week, no?
Only the "I'm not doing Jack shit" template
>Try something like MadCow or Texas Method (with sensible assistance work in both cases) which has you doing more frequency?
I can't progress weekly any more and I like more DL-intensive programs, TM and Madcow are too squat intensive

>>41436361
Just do SS and add some accessory work on top

>>41436665
>Power cleans as a novice with no coach
Please no

>>41436631
>Only the "I'm not doing Jack shit" template
Isn't that about not doing any assistance lifts? I'm doing Beyond 5/3/1/ and only do the mains once per week, but my programme is a pretty basic and bare bones 3 times per week.

This, which helped me understand 5/3/1/ a little when I was first looking at it, is a pretty good write up if you consider the guy is looking at it from the competitive powerlifting perspective. http://www.powerliftingtowin.com/beyond-531/

To the guys talking about 531 and frequency, why don't you split the fsl or bbb work? Like do your squats for the day then do bbb deads? Let's you sneak another 5% on the bbb and ups each lift to twice a week

I am a big boi haha stay winning over here 33% bf I get girls all day big boi winning over here skinny niggas take that L every day ha thicc bois got it

>>41437345
I'm not expert but you can do a lot with 5/3/1/, adding things and making changes. So yeah you can do that if you want, it's all up to you how you programme it. It seems like a pretty flexible template. But the original point of it was to allow you to make slow and steady gains while still being able to concentrate on other forms of training besides lifting, like HIIT and conditioning in-between gym days. So you're not deadlifting at a high percentage of your one rep max twice a week and feeling thoroughly washed virtually ever day of the week, you're doing it at a training max (and have the ability to go high as you want on joker sets) and probably only doing it once per week. That's what the 'basic' 5/3/1/ variants are about anyway, as far as I've understood it.

>>41435960
I'm 30, I'm not going to get taller by wishing it.

>>41437428

Pics or didn't happen.

>>41437428

You're too fat even for thicc. 15% BODYFAT OR CLOSE TO IT. REEEE fatties out.

>>41437345
Lots of people do that.
I don't know if it's recommend, but it is mentioned in his books to split it like that. That's how I do it anyway. And I do 5x5 pause deads, fuck 5x10.

>>41437519

Thicc is ideal for 25+ manlets. We have it easier and can do it natty. We generally already have the weight and just need to recomp. Plus your anaerobic fitness doesn't peak until late 30s early 40s. It's cardio fitness and being ultra lean we're boned on as oldfags and manlets.

File: 1487372384912.jpg (37KB, 435x609px) Image search: [Google]

37KB, 435x609px

Isn't this thiccmode thing pretty much an off season bodybuilder or a "heavier" power/oly lifter who still gives a shit about bodyfat to get the best pound to pound lift ratios?
Or maybe just an athlete in a sport who requires strength and decent cardio?....
I guess i don't get the fad, but achieving this seems pretty straight forward....Get bigger / stronger + have bf % in the teens.... Lol fucking millennials and their body mode memes and shit.

>>41437519
30"?
you might if you whisper "grow, grow, grow".

File: alphadestiny.jpg (81KB, 603x579px) Image search: [Google]

81KB, 603x579px

neck, upper back, and shoulders are by far the most important muscles for achieving the strong, thick look. no matter how big your bench pr is or if you pythons for arms, with pencil neck and narrow shoulders you will still look weak.

>>41437598

Read the pastebin or 70sbig.com which we ripped everything wholesale from.

>>41436488
Is this the official /thicc/ routine or is pavel just memeing us like the kettlebell swinging fraud I thought he was?

>>41437743

Yup which is why erry thicc recommended routine has deadlifts and military press.

>>41437568
I love the 5x10 deads, for whatever reason I've responded super well to the volume. Deads are up 60 pounds in 2 months

>>41437743
>>41437782
>>41437774
seriously high volume DLs are like the key to god tier aesthetics, yet no one does it.
also is the rack pull meme legit?

>>41435546
Fuckin lol
>>41437743
Man he's getting big

>>41437848
>Fuckin lol
?

>>41437760

There's no official thicc routine. It's whatever works for you. Any sensible intermediate onwards barbell strength routine with bodybuilding type assistance work.

>>41435546
>Big as fuck in only 20 minutes a day.
lel

>>41438085
but this one doesn't have assistance work. should I add some or will the volume be too much?

>>41437866
>big as fuck
>in only 20 minutes a day
One weird trick! Trainers hate him!

Nobody gets big as fuck in 20 minutes a day

File: 17309227_1643996315629068_6209547656788597401_n.jpg (74KB, 564x703px) Image search: [Google]

74KB, 564x703px

How quick can you get thicc

How much weight could I pack on in six months, if i'm doing a 5x5 program, squats, deathlifts, bench.

I'm 156, aiming for 182 lbs for November. Achievable or aiming too low?

To get thicc you need to have a robust frame, thick wrists, big skull, wide shoulders, big ribcage, and no tiny waist.

>>41438779
I'd aim higher. Cutting is ezpz

>>41435172
what do after 3 day body routine ?

>>41437825
why?

how will a muscular lower back help ?

>>41438673
Yeah sure but I mean the Russian Bear program probably works. It just doesn't take 20 minutes is all. The sample routine given in the link looks like it'd last like at least 50 minutes.

>>41438177

Dunno try it. This isn't /plg/ so if it reduces your strength gains we don't care as long as your still joocy and reasonably strong. No homo. Maybe a little homo.

>>41438811

The thicc philosophy is just to be as big and strong as you personally can be. It's flexible and meant to fit all genetics.

>>41438853

Don't know about erryone else but I believe the progression is

Novice Routine (e.g. SS, SL) -> Early Intermediate Routine (e.g. MadCow, Texas Method) -> Advanced Intermediate Routine (e.g. 531) -> Advanced Routine (e.g. PHUL, Sheiko depending on if you compete or not etc).

>>41438811
I have none of those things but I'm going to see where I can get to.

File: 20160516_083153.png (2MB, 1196x2560px) Image search: [Google]

2MB, 1196x2560px

>>41438779
See
>>41438811
It's mostly frame

>>41438923
See I thought he (you?) was saying all it takes is 20 minutes a day

>>41436361
GSLP is more volume than ICF 5x5, if you read the book there is a chapter for accessory plugins. Jonny also expects you go to H.A.M on the 5+ sets

>>41437594
What? Where did you get that from?

I'm doing my PhD in Biochemistry and my roommate is doing Physiology (aimed at sports and athletes) and all of the literature available shows the peak age for anaerobic performance is 27.

I don't know which 'old guys' forum you've been browsing but that is very false.

File: IMG_0349.jpg (81KB, 750x951px) Image search: [Google]

81KB, 750x951px

>18% body fat
>thinks he's getting mired by females
HA.

pic related is what 99% women think is ideal. start coping fatbois

File: IMG_20170507_125336353~01.jpg (391KB, 1980x1836px) Image search: [Google]

391KB, 1980x1836px

tfw no ass

>>41439654

Ok guess am wrong then. Thought strength peaked then. My mistake.

>>41437428
>33% bf
dyel?

File: IMG_1614.png (933KB, 640x1136px) Image search: [Google]

933KB, 640x1136px

Dexa'd at 11.3% bf

>>41439550
nah it wasn't me, but the guy was mistaken. it's more like 20min DL, 20min row/chin, 20min Press if I'm reading it correctly. Would also be interested in knowing what kind of gains people have had with this program. Looking for an excuse to not do squats atm.

>>41439726
and when he's wearing a shirt, which is 99% of the time, he'd look borderline emaciated.

File: Screenshot_20160615-185057.png (3MB, 2560x1440px) Image search: [Google]

3MB, 2560x1440px

>>41439946
>excuse not to do squats
Dude literally why? Learn to love them.

>>41439933
>11.3%
'no '

>>41439726
>those shitty chest inserts
>delts and traps virtually nonexistent
>that fucking pencilneck
fuck what women think is ideal, that dude's body just doesn't look nearly as useful as THICCMODE

Where does core work fit in to getting thicc?

>>41439933
the dexa's wrong

>>41439986
>11.3
I know right I thought it was weird
Maybe I just carry it differently

>>41439773
squat nigger

>>41440015
I do ab rollouts

>>41440026
No it's just not right

File: 1444705902516.png (405KB, 669x583px) Image search: [Google]

405KB, 669x583px

>>41440026
I'm 17% 258lbs in this picture for reference.

What does /thicc/ think about Alpha Destiny?

File: IMG_1615.jpg (113KB, 722x1082px) Image search: [Google]

113KB, 722x1082px

>>41439933
>>41439986
>>41440023
Here's a pic with better lighting, I think this looks close to what my Dex's said

>>41440051
Did his routine for a bit it was pre good

>>41440063
This is more reasonable

>>41440043
Was that when you roided?

Or are you roiding again now

>>41440084
Yea it's me at the same weight. I just chose that picture cause I thought it liked thic haha

>>41439986
I'm
>>41436488
so still a beginner (5 months liftan), might not have been doing them for long enough but right now I fucking hate them. Plus I'm already a manlet and I hate losing that 1/4". Might also have the long femur meme but not sure.
Still, might do this one once I'm all out of linear gains. Would like to know
>>41438177
this also.

File: IMG_20170511_185609496 opsec.jpg (3MB, 2592x3376px) Image search: [Google]

3MB, 2592x3376px

my chest is kinda lagging behind
what are some good exercises to get that huge chest look?

>>41437848
hey boardie would you ever sell used you board short

File: 1493055953111.jpg (370KB, 780x1337px) Image search: [Google]

370KB, 780x1337px

>>41435172

File: fairly dank.webm (3MB, 1280x720px) Image search: [Google]

3MB, 1280x720px

>>41440145
desu a lot of it comes down to insertions. I know bodybuilders love their incline bench too

>>41440094
it was about 16 months after roiding
I have no plans to do it agian

>>41436488
>link
not a bad article, not a bad program. Yeah you could do that, it's a simple template. I didn't look into the nitty gritty to find a rep range but you could get away with that template in a 3x5 for squat and upper body presses, and do rippetoe style 1x5, or do 3x5 stiff legged deadlifts instead. Fucking love SLDLs and you should too provided you have the extensible hamstrings to allow for a neutral spine when you hold the bar.

Don't focus too much on the minutiae of your program, just be diligent and consistent, and hit your whole body.

>I don't like squats though
no, you have to do squats. Hypertrophy for natties is systemic and squats are crucial to any program barring major injury or existing condition (although squats can help prevent and rehabilitate injured knees as well
>can I run it if I'm barely out of novice mode?

I wanna be thicc, but I have small wrists with fairly high forearm insertions. This is a mode I'll probably never achieve natty.

I guess I'm destined for >>41439726 at best

File: 1460881987055.jpg (56KB, 720x720px) Image search: [Google]

56KB, 720x720px

>mfw all these except wrists
>mfw extreme wristlet (195mm)

File: heplre.png (63KB, 657x527px) Image search: [Google]

63KB, 657x527px

>>41441217
>mfw to dum to quote
>>41438811

>>41441054
not fat aaron, what si your wrist size and do i have chance with PATHETIC 195mm pls respond

What pants do thicc guys wear? I just started lifting recently and already can't find pants with enough room in the thigh+rise area.

>>41441321
https://barbellapparel.com/collections/men?session=1389147197371940347578283944013100147458393489&uda=665on313487766084387674&utm=8665on313443871331359813794110912103914123123198331674&udb=f8199d13482612123131313d&gclid=9193800817947918238794191712401208497128004801219288331866521231344387674&rfsn=342792.a5baf&agbd=z013128004801219288331866521231331fs1280048012192883318665212313a3139411099411093356&cgte=z01331fsa3133914123123198331674&ges=39141231231983dg31674&ces=94tff11099411093356014745

>>41435263
> Testimonials from PTTP/Russian bear/5x5x5?
I'm starting PTTP tomorrow. My lifts are novice, though (49kg OHP, 130kg DL 5RM). Thinking of alternating its cycles with Russian Bear program just as Pavel recommends.

>>41441346
thx m8

File: Dontyoucallmecute.jpg (2MB, 1836x2512px) Image search: [Google]

2MB, 1836x2512px

>>41435172
Working on it.
So close to 2 plate incline bench.

>>41440145
i love your body so much desu

>>41438177
any accessories you do should support your main lifts, if you're a new just do something like GSLP and lift fullbody 3x a week once you're resonably strong and stall move on to 5/3/1

File: torokhtiy.png (889KB, 965x452px) Image search: [Google]

889KB, 965x452px

just kind of left SS behind and started doing olys. will keep squating, doing bench, dls and ohp though, along with some accessories like triceps dips and chin ups.

hopefully it will get me thick specially because of all the pulling training the core/back, quads, shoulders and traps

File: 1494753433854.jpg (61KB, 540x720px) Image search: [Google]

61KB, 540x720px

Who's the big boy? Reverse image search had '4chan'

>>41439803
You're not necessarily wrong friend, I think it's just confusion between the terms. Strength will keep improving for as long as you train it (up to a limit) but the literature was based around average gym goers, not competitive athletes or anyone that takes their strength and fitness seriously.

File: 1493241136368.jpg (159KB, 638x960px) Image search: [Google]

159KB, 638x960px

Protip:
Go to catalog
Click filters
Click add
Type thicc
Select top
Click save

>>41440121
>and I hate losing that 1/4"
Wut?

>>41441359
Man my lifts are so out of whack, I can OHP 55kg but my deadlift ORM is 122.5kg and it's my favourite lift. I don't know why only my OHP has progressed at a reasonable rate.

Anyone got any thoughts on Candito's linear Strength/control (or Strength/power, strength/hypertrophy) routines for getting thic?

>>41441054

Why do you struggle so much with 200 kg ?

>>41436488
Dr. Pavel from bane the movie? I thought he was a jihadist not a strength doc?

File: wewlad.png (2MB, 1446x1170px) Image search: [Google]

2MB, 1446x1170px

Am I thicc yet?

>>41445210

Novice routine isn't it? Yeah it's great. Tho thicc takes until intermediate hence mainly discussing intermediate weight progression routines like TM, 531 etc. Prob need some assistance work as we're not just chasing strength like /plg/.

I think thicc will come naturally as you age but you gotta have a good base to begin with. It doesn't seem possible for a skinny guy to just bulk to thicc mode in his 20s.

>>41446082
Its possible if you inject insulin

>getting thicc
>suddenly have the urge to dom feminine boys
>start fapping to 2D traps
I don't know why this is happening. I like girls, but just a change in physiology creates this fetish.

>>41444543
PUSH HARD DOGGO

>>41435172
ITT: porn for gay dudes, no one on fit actually has this bodytype

>>41439550
i know that gigantic ribcage feel

>>41446872
>tfw no aesthetic small ribcage

Hey guys, currently trying to get /thicc/ here. I'm running /fits/ GSLP but slightly modified. Last time I did an LP my squat and Deadlift greatly increased but my upper body lifts never went anywhere. Once I started GSLP I bought micro plates and it made my upper body lifts much easier. My bodyweight is around 160-165. Here are my stats (for 3x5 reps or more I don't have one rep maxed):

Bench 157.5
OHP 115
Deadlift 315
Box Squat 285

I used to do low bar squat but I wanted to lighten the strain a bit on myself and focus more on upper body. My low bar squat before I switched to box was 255. I've squatted around 265 for reps when I first started an LP though.

What should I do currently? Should I switch to a routine that focuses more on upper body to catch up? Should I run an LP for my upper body but something else for my lower?

Thanks!

>>41441321
American Eagle started selling super stretchy pants. I usually hate AE but Damn, their pants are comfortable and look great. Best part is that I can actually by close to / at my waist size instead of getting a 36 so my legs can fit.

>>41447200
>1.81m 76kg
>running GSLP too
>4 months in
>5RM in kg are 50/76/92/120
>literally the only impressive lifts I have are my assistance lifts (chins, dips, snatch press)
where the fuck do you motherfuckers get such strong lower bodies reee

>>41448931
Add power cleans senpai.

>>41449529
Don't oly lifts take 6 months to learn right?

>>41447200
It doesnt matter all that much what program you run.. Just hit every body part you want to grow twice a week. The ones you want to maintaine do lower volume

File: TheFuckModeIsDis.jpg (26KB, 800x480px) Image search: [Google]

26KB, 800x480px

>>41435172
can my frame ever achieve THICCness?
im a lil boi. 5'11 168 Ibs.
will i hafta roid up to be THICC?

>>41449893
Power cleans took me forever to learn. My friend tried to teach me 4 times. One day I sort of just got it, I think having a strong Deadlift really helps out

>>41450889
which is easier 2 lrn, snatches or cleans? I've heard both.
>>41450758
>tfw same height
>same weight
>7" wrists
>wn be thicc
kill me. you have a pretty good fraem compared to mine desu.

>>41448931
Ah man dont sweat and dont look at others. If youre not gonna compete anyways you have your whole life to achieve a great squat.
Im 80kg 175cm currently bulking to 90kg for that extra thicc look and my sq is shit
1rm are
80kg Ohp
122 bench
142 sq
185dl
I hit 185 dl ages ago and just last month hit that 3 plate sq. Stay strong and think strong playa

Sup /thicc/. I started stronklifts about 5 months or so ago, began seriously bulkan about 4 months ago. I've put on a good amount of weight since (from around 150lbs to like 175). I'm still making good progress on my lifts, albeit a little slower than progressing 5lbs every workout (it takes me 2 or 3 workouts to progress on bench, for example); plus due to my shitty knee genetics (rheumatism) I've had to take it easier on squats.

Anyway my question is: when should I switch to an intermediate routine? Once I hit 1/2/3/4? Should I just continue straight up bulking for the foreseeable future? It's too late in the summer to really worry about getting a beach body, and I know I'm not much to look at even at a lower bf% despite my noticeable muscle and strength gains. So should I just keep going? >>41435172 is basically my goal body; I'd much rather have a physique that has a practical use rather than useless muscles for the grills. So just keep going?

I'm no thicc expert (and not thicc myself) but I'll try and answer
>>41451136
>when should I switch to an intermediate routine? Once I hit 1/2/3/4?
Once your linear gains completely run out. Sounds like you're almost there.
1/2/3/4 doesn't have any real meaning btw. It has more to do with your absolute strength/potential rather than where you are in your progression. Some people will have hit 1/2/3/4 by the end of their LP but I think most don't honestly. As for
>I'd much rather have a physique that has a practical use rather than useless muscles for the grills
of course if you're big you'll be pretty strong, but if your real interest is to be as strong as possible, do a strength routine. for thicc, most people recommend doing a routine with bb assistance work and high volume for hypertrophy which won't give you the best of strength gains. if anything, thiccmode is basically (generally) natty bodybuilding without the emphasis on shedding bf%.

>>41444543
push hard doggo

>>41451122
Yeah I know, I'm not too worried about DLs actually. But yeah I honestly think I'm not built for squats. I have weird proportions and my femur is almost the length of my torso lmao. Even highbar are squat mornings, plus knee travel and such. It fucks up my knees. Can't maintain balance. Every single rep feels like a last rep because of how unoptimal my build is to maintain good form. It's a shame because I love literally all the other lifts I do but I fucking dread squats.

>>41451122
>>41451348
Oh and also while I'm at it, what's the consensus on "double bouncing" out of the hole?
I have zero energy to draw from when I'm there so I just bounce a few times, like for a second, before going up.
Is that considered cheating or...?

>>41442496
Lyubo "The Hammer" Simeonov. Bulgarian Muay Thai HW.

>>41444543

PUSH HARD DOGGO

File: klok.jpg (21KB, 480x360px) Image search: [Google]

21KB, 480x360px

Which portion of the chest is best to develop for the thicc look? I know a lot of aesthetics fags (essentially what /thicc/ is) say to only do incline (see greek statues as for why) but the dips-only Chris Evans titcow look looks like it could be /thicc/ approved.
Another thing, I'm pretty ignorant about how roids work, but how the hell does Klokov have such thicc pecs when apparently he doesn't ever bench? Does overhead work use pecs that much or do roids just make you grow all over regardless of the stress on each bodypart?

>>41445975
>mfw Bane kidnapped him so he'd design a routine to make him an even bigger guy
it all makes sense now.

File: Screenshot_20170405-183504.jpg (2MB, 1432x2035px) Image search: [Google]

2MB, 1432x2035px

A-am I thicc, /fit/?

>>41452190
Arms are lacking and bf% is bit too high...

>>41452190
you need juicy legs to be thicc, your legs look depressing

>>41452229
It was partially a joke post. I never really do hypertrophy stuff, just the big 4 for 5x5 or 3x3.

Pic was at 211 lbs couple months ago, this morning I weighed 202 lbs, bf is around 19% atm

>>41452242
B-but I can deadlift 505 lbs

>>41437743
since alex is /thicc/ now, does it mean zercher squats and rack pulls are /thicc/ approved lifts?

>>41435960
I ripped it off from Doggcrapp training. Push, pull, legs, then rest day. Then I start all over. Maybe do 3 or 4 exercise each day. Each exercise is 3 rest pause sets with 30 seconds rest. Once I hit 20 reps total for each exercise, the next workout I add 5 pounds. Low volume, heavy weights. Just enough to stay anabolic, but not enough to overtrain. You will be surprised at how well it works.

>>41452783
>heavy weights
>the next workout I add 5 pounds
how? are you a beginner or something? isn't rest pause a super duper advanced rep scheme?

>>41435172

Train soviet style weightlifting if you really want to become thicc AND good at lifting.

>>41436674

Can I do SS if I've been taught cleaning from an oly coach? I still need to increase my strength but I can oly clean pretty good. Can't power clean like Rippetoe teaches it, though.

>>41435172
Are heavy singles with a lot of volume enough to be THICC ?

>>41438811
6'2 aspiring thiccmode
I'm a wristlet, literally everything is perfect for me to build thicc but my wrists

How fucked am I?

>>41452845
I have been lifting off and on for about 25 years (43). I got serious about it when I was 28. Started rest pause when I was 38 and made my best gains. Imho rest pause is good for all experience levels. Keep in mind, I only do 20 or less reps total for a given exercise and i only add 5 pounds when I go up in weight. Very gradual increases, but I workout 3 days on , 1 day off continuously. I also only do 3-4 exercises in a workout. I get done in 20 minutes or less so there isn't a lot of wear and tear on my body.

>>41453267
still, if you're advanced and "lifting heavy" there's no way you're making your rep range every workout adding 5 pounds. that would still be a linear progression. something's not clear. am I getting memed here?

>>41453475
No, I am being straightforward. Here is an example: bench press, do 240 lbs. First set, go failure, rest 30 secs, 2nd set go to failure, rest 30 secs, 3rd set go to failure. I may only get 12 reps the first set, 4 reps the 2nd set, and maybe 1 rep the last set for a total of 17 reps. Bench press is done in only 3-4 minutes. 4 days later, I do the same weight but try to get 20 reps total. Once I am able to achieve a total of 20 reps in 3 sets with a given weight, I add 5 lbs (245 lbs) If I can't beat my last workout in either reps or weight, I switch out exercises. This a modified Doggcrapp / Dante trudel/ dc training routine. I think it is good for beginners because you can start out with a really light weight to learn form, then as you gradually add 5 lbs from workout to workout, the weights get heavy. Go look it up on google or YouTube. It is really surprising at how well it works. Low volume but more frequent workouts. For an old guy like me, it works like a charm.

>>41438811
im a 6'1 lanklet. Am i really fucked for thicc mode? Any former lanklets that can prove this wrong?

>>41453648
>Once I am able to achieve a total of 20 reps in 3 sets with a given weight, I add 5 lbs (245 lbs)
fuck, hadn't gotten that part. sounds interesting desu. plus pretty time efficient. might try it when I'm advanced.

File: Effect_20170511_112153.jpg (310KB, 1216x2040px) Image search: [Google]

310KB, 1216x2040px

Is there hope? 6'3 200

>>41453746
After my 2nd child, I put my wife on it. She started out with just the bar (45 lbs) and in a few months she was up to 90 lbs on bench. It is sort of like the old analogy of a frog in a pot of water. The increase is so gradual that it didn't cause overtraining or injury and the workouts are short enough and frequent enough that it just becomes a part of your day. It helps, though, that I have my gym in the garage. Driving to the gym for a 15 or 20 minute workout every day
may be a real inconvenience.

>>41437598
bodybuilders are only about 210lbs in the off season, they have 70 - 90lbs of muscle. thats why were seeing these bbs at 315 because they have a shit ton of muscle

>>41447020
>small ribcage aesthetic
breh, large ribcages are so much better
large ribcages are the pinnacle of looking stronk as long as you aren't Bloho mode

>>41451059
Snatches took me only a couple of days to get down, it's a lot more simple than a clean. Although, the hold at the top of a snatch is a bit difficult to get used to. I also have way more mobility than a good amount of people, though. It depends on where you're at right now desu

File: Screenshot_2017-03-16-15-33-39-1.png (720KB, 1080x1080px) Image search: [Google]

720KB, 1080x1080px

Is he thicc

>>41453794
should probably kill yourself

File: cbt.jpg (895KB, 2611x2769px) Image search: [Google]

895KB, 2611x2769px

Am I thicc? bulk or cut? 5'9 184 pounds.

>>41455682
Slow bulk to like 195. Also post full body.

>>41454123

why even post this trash of a question

>>41455682

wtf is on your stomach? a snake bite?

>>41455682
Slow cut down to 170. You will look amazing

>not being shredded for summer

>>41455820
Bug bites, went hiking. I think black flies maybe?

>>41435546
personal trainers hate him!

>>41451630
Sorry for no answer got caught up with life. I wouldnt think of it like cheating but un needed movements. I would doubt you would be ablw to do that with heavier loads. Have any sq vids?

>>41457469
just squatted yesterday so can't take a vid right now but I'll try and post one tomorrow if the thread is still up. I just want an anon to confirm my build is shit for squatting so I can move on.

>tfw will never make it because 195mm wrists

>>41437825
How about high volume snatch grip Diddlies instead?

A big part of thiccness is genetic, if your frame is shit you won't able to attain shit without gear.

>>41458938

read the pastebin. It's just the 70s big philosophy. Be as big and strong as you personally can be. We dgaf about the usual /fit/ bucket of crabs bullshit about wristlets. framelets. manlets, lanklets, etc retard.

>>41439726
>Low Body Fat
>Aesthetic Jaw Line
>Chad

File: 11186817_636788333132708_963152752_n.jpg (34KB, 480x480px) Image search: [Google]

34KB, 480x480px

>>41439726

Agreed. Women especially young girls MUCH prefer skinny low bodyfat twinks and ottermodes. Thicc is for men who love men. no homo. It works ok with MILFs and fat bitches too if you don't like the actual gay sex part of being a massive homo. No homo.

File: 1487938179127.png (635KB, 800x800px) Image search: [Google]

635KB, 800x800px

>>41438811
Frame theory confirmed?

>>41459051

In seriousness women have such shit taste. It's the girly looking faggots who get the girls. Meanwhile actual manly looking real men get other men.. N-no homo.

File: 1469119799674.jpg (52KB, 485x602px) Image search: [Google]

52KB, 485x602px

>>41459051
So ottermode for s t i c c girls
Thicc for t h i c c girls, men and milfs
Look at all these fuckin options, sign me the fuck up for thicc
>tfw smol wrists but big ribcage, lats for days, traps and bubble but. Deadlifts are fun.

File: 1494899929392.jpg (191KB, 1000x1500px) Image search: [Google]

191KB, 1000x1500px

New King of /thicc/?

>>41459051
>>41459118
in my experience, even young girls (16-18) want the natty limit aesthetic, so basically steve reeves. what women choose in the absence of direct comparison in the flesh means precisely nothing; and in direct comparison I promise you they prefer the built dude. women want dominance.

>>41459319
Been with enough women to confirm this. You wont hear them publicly gush over some huge, jacked bear mode for fear of being labeled a horny skank who succumbs easily to her primal desires, but they all love to get fucked by real men
Deep down we're just animals and being able to build and maintain muscle on a big frame is a fairly accurate indicator of sexual dimorphism. There definitely are some truths to the frame shitposting that has been going on lately

>>41459323
Please respond

>>41459434
>many powerlifters
stopped reading. Your body is a temple, squatting is the most fundamental exercise you could possibly be doing.

watch this and dont be a lazy ego lifting retard, work on your mobility and start high bar squatting.
https://www.youtube.com/watch?v=KVMOqfnG65U

>>41459319

Literally all the young bitches I have ever known which is a lot love skinny twink looking prettyboys or ottermode at biggest.. Really never seen the thicc mode to make young women wet as much as I think thicc mode is GOAT.

>>41459467
>>many powerlifters
>stopped reading. Your body is a temple, squatting is the most fundamental exercise you could possibly be doing.
Then you read all this, can you please answer to it?
"TM without squats: Reason is limited time budget. Plus I like deadlifts, I don't care for squats and it is common knowledge that higher frequency and higher specificity help with progress. I don't think neglecting your squats is a sin"

>watch this
at work, can't watch. tldw?
>and dont be a lazy
I'm not, I want to work out, I just dislike squats
>ego lifting
I'm not, where did you get that from
>retard,
Don't be an aspie man, let's just talk
>work on your mobility
Mobility is fine
>and start high bar squatting.
I already am, doing 531BBB at the moment, but soon I'll have less time

What will I gain from squats that I won't gain from DLs and sumo DLs?

By the way, /thicc/ advocates PTTP (only DL and press, no squats no chinups no nothing) from what I see and there is no negative consensus on it afaik

Page 10? Not on my watch

>>41461074
this ree why are thicc threads so lazy?

>>41459467

uhh kinda new to lifting I cant find a good picture or explanation of low bar squatting

I feel like im unintentionally doing that in the gym

>>41452039
He does bench; his best numbers were 200kg/440lb for 5reps and 230kg/507lb for 1rep max.

>>41461108
Could be because we are busy lifting as opposed to the crossboarders from /pol/, /r9k/, r/theredpill etc

>>41461259
>200kg/440lb for 5reps
fuark...
didn't he stop though? I swear I read/saw somewhere that he didn't bench.

>>41458783
Yeah man do that. Post a vid and ill try and see if youre fcked.

>>41459266
who dat? got some gay porn? no homo

Is 5'11" 198lb thicc?

thicc quads
https://youtu.be/bM7MiyqEf8Q

>>41461878
depends on your body type

>>41435172

been a skelly all my life and decided a year ago that I want to get fit.
I'm at 200lb@6'5 now but want to get to at least 220lb.
I eat a shit ton of food 5 times per day to the point that I feel like throwing up yet I'm stuck and the highest weight I've been was 205.
I do cardio 3 times per week (rowing), should I cut that to get my surplus going?
The issue is that I really enjoy it and recently got my 2k down to 7 minutes, which was a huge achievement for me.

Someone explain to me what I should do.
Are there any healthy yet caloric dense food sources that I'm unaware of?

>>41462085
almonds, nuts etc. But they can be rather expensive.

>>41444543
push hard doggo

File: justin.webm (73KB, 348x360px) Image search: [Google]

73KB, 348x360px

>homobait general

File: 17230995264.jpg (59KB, 630x420px) Image search: [Google]

59KB, 630x420px

>>41461768
ja

also models underwear for Andrew Christian

>comfy underwear

>>41463871
that's hands down one of the gayes websites for underwear I've ever seen.

File: 1470950995264.jpg (201KB, 609x867px) Image search: [Google]

201KB, 609x867px

>>41463965

>thatthepoint.webm

target market are gay dudes & their site reflects that

>own a dozen pairs

order some, trust me, you'll love them

File: 20170514_121603_HDR.jpg (885KB, 3264x1840px) Image search: [Google]

885KB, 3264x1840px

>>41461936

Pls no bully

Im aware ive got 10lb to lose, my goal is 185

File: bananas.gif (500KB, 247x182px) Image search: [Google]

500KB, 247x182px

>>41464222
hunky ... would fug!!

>>41464222
Mirin bro, you look strong as fuck

>>41464222
you're fat but robust as fuck. be consistent and train hard and you'll be golden

>>41459546

/thicc/ doesn't advocate shit. Some anon asked is the routine alright. Other anons said who knows, try it, probably ok. There's literally no one who has run it, let alone run it and said yeah do this you retard.

>>41461277

This. Thicc are the only people who actually lift except maybe /plg/ and possibly /fraud/.

How do I into big forearms

>>41464222

Cut to the right bodyfat and you'll have made it to homobait that we love. no homo.

>>41466214

Heavy deadlifts as main movement. Hammer curls as assistance work?

>>41461277
>>41466203
>can't post, busy lifting all day at the gym because I actually lift so I spend my whole days there
>I-I do, really, I-I lift
sure

>>41466230

Nigga if you spend most of the day working, studying, or generally not being a NEET /pol9k/ faggot, then spend 2-3 hours 4 to 5 times a week doing either lifting or some kind of training, plus socialising with friends & family like an actual human being, you're gonna find you're not shitposting and crying about your virginity so much.

>>41466289
jeez man it was an innocent joke. we /thicc/ this is supposed to be a nice place.
>not a NEET (don't work and don't study though but still a student)
>family lives hundreds of miles away
>never browsed /r9k/ or /pol/ in my life
>no friends
>not a virgin
no need to be so mean.
>2-3 hours 4 to 5 times a week doing either lifting or some kind of training
do your sessions really last 3 hours mane? that's insane

File: grimekimage1.jpg (22KB, 275x275px) Image search: [Google]

22KB, 275x275px

>>41466339

Aw shit sorry bro. Yeah today was 3 hours. Volume day on Texas Method (though I've shifted deadlift to beginning of recovery day and brough hypers over to volume day). Then a shit load of bbing work. Today was unusual tho and I had to have a massive shit half way through. Typically my workouts are 1.5 - 2 hours full body 3 times a week, sometimes 4, on non-consecutive days like old timey bbers.

I don't get time for gaming, watching much tv, or anything much other than eat, lift, work, and go out to a bar or club to get mires from homos or hook up with a milf or big girl every few weeks.

>>41466392
>doesn't bench
was Grimek the Russian Bear everyone talks about in this thread?
also lmao I spend my whole days watching /tv/, I'd kill not to have that much free time.

>>41466539

Nah Grimek is an old 1950s bber. The Russian bear is some russian powerlifter who only got brought up in the last thread.

Try courses, any course your interested in at your local community college. You meet women, get out of the house, have things to talk about other than liftan and eating.

>>41466574
>tfw missing out on the whole college/uni experience because ugly, no friends and 5'11" manlet
>tfw 15 years from now everybody will have at least those memories and I won't even have that
>tfw 20yo already

>>41466216
>>41466067

Thank lads,

will keep the cut

>>41466681

Wtf how is 5'11" too short to get bitches? I'm 5'5" if that, got /fit/, and had plenty of girls and uni..

>>41468032
reee alex pls go
idk mane my life has always been shit but since 4chan told me I'm short I just blame it on that. I think being ugly and autistic might be what's holding me back t b h. gotta get thicc, and gotta get thicc fast.