/fit/ advice that you wish you heard sooner

>>41715781
focus on form in beginning lifting over gains. a lifetime of repairing, relearning, and compensating for shitty form is invaluably costly.

Start off with 5x5 and learn proper from

Be consistent and don't stop training. Go on a serious cut if you consider yourself 'too big' but never quit training when your gym membership expires. Renew it.

Be consistent and don't fuck around in the gym. Just pick a good program of the internet and then do it.

>>41715781
>side lat raises
What did he mean by this?

>>41715781
>set of 50 reps
How much were you lifting?

ice doenst visit 4chan. he's a reddit fag.

>>41715781
>>41715934
Have the exact body as leanice44
If he was here id timestamp in his honor

>>41715834
why 5x5 and not 3x5?

Cx

>>41716020
5x5 is going to be hard to progess every workout. 3x5 is better.

Diet is almost everything.

If I would have known that in middle school I would have been fit my whole life.

>>41716243
This, so many months wasted

>a week's worth of shoulder gains in two days

you don't gain that fast unless you're on gear retard

>>41716348
you can gain that much for roiding?
brb, I've a general to lurk

>>41716070
1) You are not supposed to progress every workout, unless you're an early beginner. Progress is valued on weekly or, actually, monthly basis.
2) With 5x3 you're not getting enough volume, unless you're throwing in a fuckton of different exercises to target the same muscle areas.
5RM = ~87% 1RM
if you're doing ~95% 5RM * 5 reps * 3 sets = 14.25 Rep-Volume
if you're doing ~90% 5RM * 5 reps * 5 sets = 22.50

with two more sets you get +58% more Rep-volume
in theory, you should aim for at least 40 Rep-volume per workout per muscle group, for the training to be effective. And less than ~120 Rep-volume per week.

>>41716384

If you did roids and sat on your ass for a week you would still make better gains than if you went to the gym that week natty

>>41716439
I understand why there are so many roidheads
I kinda find bummed for going natty now

>>41716449

You still need to work out if you want to get Zyzz level though, that aint gonna happen on its own

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>>41716243

Oh Gods so much this... I wish i could go back in time and smack my own shit up

>some days just one meal a day for no apparent reason
>regular sleeping - lol who needs this
>barely any hydration
>drink Cola shits and sugary drinks
>"dunno why am i not getting stronger?"

>>41716406
Can you spot your source anon?
(This is an honest question... I've never heard about that and sounds quite interesting)

>>41715781
Using lower rep ranges is obviously better for gaining strength and size, however that doesn't matter if you keep injuring yourself and therefore can't progress. Stick to 3x20 to prevent injury and to maximize general fitness.

>>41716348
He just never had the pump in that area before

>>41716939
https://www.docdroid.net/TZ5b62C
https://www.docdroid.net/cipUhzV

>>41717124
>Using lower rep ranges is obviously better for gaining strength and size
not really
>3x20 to prevent injury and to maximize general fitness
and wrong.

In the current year I'm not supposed to dispel yet another time the myth that hypertrophy is not equally triggered by "strength" and "resistance" training. Do your homework and lurk more.
Lower rep ranges, traditionally considered in the "strength range", are more apt for large muscle groups or for draining compound movements (squats, deadlifts). Higher rep ranges, traditionally considered in the "resistance range", are more apt (and convenient, time wise: less rests, less sets) for smaller muscle groups (shoulders, biceps ...)
There's not a range "to prevent injury". You can seriously injure yourself with a badly performed 3x18 (I refuse to accept "x20" as anything but cardio) french press, skull crush or OHP, i.e. fucking up your rotator cuff. You're perfectly safe squatting 5x5, provided that you're actually using a weight that allows you to perform 5 reps with acceptable form.

Stop bullshitting people telling them that they have to use babby weights (that literally do not elicit a muscular response, just some sweat) because otherwise they'll get injured. Proper form (which involve the use of weights you realistically can choose for that rep range) is the key to prevent injury and to get gains.

>>41717217
So Greyskull isn't an ideal entry program? I've often heard it referred to it as such.

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>>41715781
pic and reverse barbell curls

>>41717395
Anything works for untrained/novice. Just lift things up for the purpose of putting them down as you feel comfortable with it, sleep, eat, and you'll progress. Noob gains won't last forever tho,

>>41716406
3x5 is way better for strength gains than 5x5 for novices. I'm talking about NOVICES. The extra 2 sets will just hinder them in the long run.

>>41715781
It's fine to not have 100% perfect form if it's close to PR weight

>>41716243
Skinnyfat at over a year of "working out".

This so fucking much.

>>41717395
GSLP is easily the best one for beginners purely due to the fact that it includes auto-regulation. Personally I would prefer more volume. But that alone makes it better than most.

>>41718623
>2 extra sets will hinder them
K E K

And any more than 1 deadlift set per week will ruin their CNS too right? lmao

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>>41715781
P A U L D E N I N O

>>41718654
Kek dyel you'll know what I'm talking about when you lift heavy, it's fucking exhausting to do 5 sets of your 5RM for every compund lift.

>>41718730
I would actually bet a million dollars that I lift more than you bro.

>made a weeks worth of shoulder gains all in one workout

But, wait! There's more! Call now and you can get our abs accelerator for only $29.99 extra! That's a $ 150 value!

>>41715781
Gear Second?

>>41715847
as opposed to front raises, honestly DYEL?

I chased a lot of volume with 5x5, 3x8 and other schemes that said to leave a rep in the tank. I'd rest until I was ready. It was the land of stalling and no gains, no matter how much or little accessory work I did.

What got my lifts up was to focus on things like 8x3 (leaving 3-4 reps and doing them fast), short rest periods with sub-maximal sets, cycles of heavier singles (100+ work reps of DL per week, lifting daily), and long-assed pyramid sets done rest/pause.

The downside is that you're so hungry fastfood becomes an option again

>>41718766
proof it faggot

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>>41718805

>>41717421
Pic for what?

>>41715781
when doing yoga or bodyweight, keep your back straight no matter what

I made weeks of flexibility gains in my hips last night

then I went and felt my ass. tight and hard. am I gay?

>>41718623
nonsense. Do at 90% 5RM rather than 95% 5RM.

>>41715781
Fuck splits, just do full body. Unlimited gains.

>>41715781
>reps for side lat raises in order to get popping delts.

First time on /fit/ and I have no idea what those words mean
Could someone explain
Pls don't be mean

>>41719526
full body is for not committed people who go to the gym twice/three times a week, get noob gains for ~6 months than summer passes and they go full slob and they start again
rinse and repeat

>>41719544
it means that OP is a faggot and a dyel

>>41716384
>>41716449
i'm starting my third week of Oxandrolone that is a "weak" steroid, and on 15 days i've already gained 7lbs of lean muscle and lost some fat, tomorrow i'm starting pinning test also to see if i can get on 200lbs by summer, i also got strong and hungry as fuck

>>41719551
>every fullbody routine is SS
>Muh gym everyday meme
lol

>>41719631
Do you see SS referenced in the post you're quoting?
Do you see a suggestion to go everyday?

>>41719551
Well yeah, if you go more than 4 days per week, then a split makes sense. Simply because muscles need rest time.

>>41715781
Can someone explain why his arms are so red?

>>41719612
>I'm a fraudster
I'm sorry for you

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>>41719658
lobster-mode

>>41719658
Maybe he has been doing windmills until all of his blood was in his forearms.

>>41715821
So much this.

You also get a much better workout in less reps with proper form.

Just yesterday I learned I was doing push-ups wrong (too quickly and with my elbows bending out sidways). Now that I go slower and tuck my elbows under me, I went from doing 50-30 each set to only 18-12.

>>41716243
Also, how easy dieting is when you just count your calories.

Im only 160lbs @ 23, but I still feel like I wasted so many years wasted

>>41719683
Lobstermode routine:
>Yanking freeweights out of boiling water as fast as you can x10
>Getting your arms waxed
>Rubbing some beet juice on your arms
>Slapping your arms together x10

>>41719654
Don't play dumb

>>41718863
Seems like YOU'RE the DYEL here, buddy.

A lateral raises is a side raise, without adding "side" to them. Silly kid!

>>41719976
stop pretending to argue with something I didn't write and stop forging strawmen, unless you enjoy fooling yourself and entertain your ego in a monologue.
I didn't think about SS not even for a second and I'm against training everyday.

>>41715781
If you are 6' and 120lbs don't go full keto carbs are not your enemy.

>>41719612
fug me

Can I ask what did you make start roiding? Im curious

>>41720024
Let's look at what you said then

>full body is for not committed people who go to the gym twice/three times a week
How does the number of times you go to the gym measure commitment? That's stupid, baseless, and often times those 3 day a week programs work BETTER than programs that run more days per week such as PPL.

>get noob gains for ~6 months
Clearly you didn't do your googles. Fullbody does not stop working after the novice stage, you just need periodization which programs like stronglifts or greyskull don't have because they're designed for novices.

>summer passes and they go full slob and they start again rinse and repeat
This is you projecting

>>41720739
>How does the number of times you go to the gym measure commitment?
To be clear I'm talking about per week.

>>41719683
This is now mode

>>41715781
D-D-DEKU!? IS THAT YOU?

>>41715781

1) Hit the gym 5 days/week. 2-3 days/week? Never gonna make it.

2) Saturated fat is not the Great Satan, and good for test production.

3) Ignore/mock SS.

4) Form > All

Only thing from /fit/ I wish I IGNORED was the over-emphasis on squats.

>>41716243
I know it has been said but
>this

>>41719142
pullovers

>>41716020
why not 4x4?

>>41715781
Yo, so I have a question, that's not worthy of its own thread. How often should you do accessory works?

>>41719155
We all feel our ass bro. We work hard for it, why wouldn't we be proud?

>>41720948
Don't be ridiculous

Sleep on your fucking back. Its hard, but u gotta keep trying until u do it naturally every night.

>>41720739
>How does the number of times you go to the gym measure commitment?
Because not committed people are looking for short-cuts and they want to feel they're doing good even if they don't really want to dedicate time. The "I don't have time" is a bullshit. You can always find one hour a day for most if not all the days of the week.

>That's stupid, baseless
>full body works BETTER
You're stupid and baseless.

>Clearly you didn't do your googles
>Just add more periodization
"No."

>summer
>projecting
back the fuck up? I've been lifting for over 6 years already. shut up and lift.

>>41716406
a "fuckton" more exercises? You mean like one more exercise? Don't be that delusional.

>>41721350
Higher bodypart frequency has been proven to invariably work better and fullbody allows for higher bodypart frequency than brosplits, PPL or upper/lower. You cannot argue this, this is literally a fact.

>Not adding periodization
Have fun never being big or strong lmao. Out of everything you said this showcases your lack of knowledge the most.

>Lifting for 6 years without any form of periodization
LMAOOOOOOOOOOOOOO how's that 135 bench treating you little guy?

>>41715781

Advice I wished I heard sooner:

1. Compound lifts
2. EAT MOAR
3. Cardio isn't the devil, just don't go crazy with it but I have no interest in being a marathon runner anyway. Sprints are great for overall conditioning, along with a few long runs mixed in as well
4. Overtraining isn't an actual thing. Maybe it is, but the level that I was at was nowhere close to overtraining
5. Don't over-analyze every random detail. Sure, try to have a good program, but just get in there, work hard, and eat well.
6. The only supplements that I think have any real value are creatine, fish oil, and vitamin D. Beyond that, save your money.

>>41720988
That's a vague question. But one accessory exercise comes to mind that you can do every workout - facepulls

>>41721753
It's fucking crazy how many people on /fit/ don't know basic shit such as this

>>41721861
>Assuming /fit/ isn't 90% dyels and autists at this point.

>>41721861
I know it's fucking lunacy. Half these people don't even understand the effect of progressive overload actually has on your body.

It's fun, you'll be much healthier but it won't cure your autism

>>41715781
Don't let her go. There's no one else that compares

>>41721974
What do you mean by this?

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>>41716243

> mfw being a fat fuck in HS and realizing losing weight isn't actually a meme when shit just drops once I started watching calories.

>>41716243
Wasted a year just lifting with no focus on diet, when I went to uni and upped the beer and burgers I realised I didn't really pack that much muscle on.
In the process of recomping and losing bodyfat to prepare for a nice clean bulk in August

>>41722399
This was also a meme I had to deal with.

>started out extreme skelly
>started tracking food, forcing myself to eat enough
>started lifting
>gained weight hand over fist
>made gains
>decided to cut and get abs
>lost a lot of weight, turns out I hadn't got as much muscle as I thought
>abs appear but I'm not bulky at all

I'm now extremely impressed by anyone that has visible abs and also decent delts or arms.

>>41718863
How can someone sound so condescending and also be so wrong?

>>41722399
>>41716243
Thank God for my Chad genetics. I eat like a pig, lift heavy, and have the body of a model.

>>41718623
Why? Once you stall on 5x5 you drop down to 3x5 and keep making gains

>>41722067
I know whatchu mean homie

>>41722266
People think doing the same weight for the same weight with the same rest for the same reps is getting them bigger because they got a pump, but hypertrophy is just a side effect of progressive overload. Achieving progressive overload as often as possible should be the goal of anyone looking to get bigger OR getting stronger. Obviously another side effect of progressive overload is CNS adaptation, and depending on the intensity of the lifts your performing you could be training your CNS more or causing more hypertrophy but those two things invariably happen as long as recovery and calories are sufficient.

A lot of people don't get this, they just curl the same 25s all year round and wonder why they aren't getting anywhere.

Progressive overload is literally the cornerstone of 99% of people's goal in the gym but if you asked half the people on here to explain it and the effects it has they wouldn't be able to despite it being simple as fuck.

>>41723979
>same weight for the same weight
meant to say for the same sets lol

>>41720889
>3) Ignore/mock SS.
why

>>41716243
Yep. Whether you're a Skelly or a landbeast, diet is 90% of gains.

>>41715781
P A U L D E N I N O

>>41716406
What does 95% % rep max mean? I usually do 205lbs on my 5x5 deadlift.

>>41715781
>>41718676

Cx

>>41721861
>mfw people say "just do SS" to people with intermediate lifts
>mfw fit doesn't know ss involves accesories

SS is literally only meant to be run for 3-4 months, then you switch to an upper lower split. these fuckers need to read the damned book

when you stall, alternate high volume, slow reps, heavy weight, and antagonistic muscle groups

creatine causes hair loss

>>41723979
>>41723995
That doesn't sound complicated at all, I think progressive overload was the entire basis of every beginner platform? Increase weight every workout or whatever?

Also am I smoking hash or are curls the only workout where progressive overload is actually okay to go lighter on? I always heard it was better to do curls slowly and with picture perfect form at low weight rather than to focus on adding weight.

>>41716243

This right here. If you eat right you can be as thin or muscular as you want.

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This UGLY, LANKY MOTHERFUCKER fucks FOREIGN MODELS while all of you faggots slave away at the GYM and still have to fap 3 times a day

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>>41715781
lifting cannot cure autism

>>41724147
i got mine back when i quit

it's not worth the strength advantage unless you're a competing athlete

>>41724146
i never dropped enough when i stalled as a noob

>>41716406
This is a shit comparison.

Firstly, both 5x5 and 3x5 programs involve progressing by 5 lb every workout since they are beginner programs.

Secondly both programs stipulate that in addition to adding 5 lb every workout, if you fail reps at a certain weight you don't progress, and if you fail a weight 3 workouts in a row you deload.

A beginner lifter following linear progression will hit more rep failures and consequently have more deloads on 5x5 than 3x5, hindering overall progress.

As for volume, 3x5 has enough volume for consistent progress for a beginner. The point is not to maximize volume per workout, it's to have enough volume to lead into the next workout.

Also 5x5 was made by a shill who aped 3x5 to cash in on the barbell training trend, while 3x5 is from a guy who has been involved in strength training for decades. Rip is basically a walking meme but if you are a beginner and your goal is putting weight on the bar, he will get you there. And remember to actually read Starting Strength, don't just follow some workout scheme image you see posted online.

>>41716384
you won't learn anything from fraud threads, it's just a bunch of people talking about being horny.

Don't fall for the myofibrilar vs sarcoplastic hypertrophy meme. Hypertrophy is hypertrophy and you'll get a mix of both at any rep range.

Volume is actually king for natties, not frequency, not intensity (weight lifted, not effort) . As long as you're hitting everything 2x a week then more total tonnage = more gains, they're directly relational, at least for me. The more sets the better (within reason), put in the fucking work and you'll get the gains that reflect that work.

"Eat big to get big" only works if you're on gear, are a hungry skelly, an absolute novice, or are actually training hard enough to illicit rapid hypertrophy (see above). Eating like a fat shit only works if your body needs it to grow, but 3x5, 5x5 and etc + lots of calories is just going to turn you into a tub of shit.

Set percentages are absolutely retarded, and only exist to sell generalized programs for the layman. Going by feel for the day and doing the absolute most my body can that day has gotten me more gains than anything else has barring my novice phase, of course. I don't recommend this unless you've got a year or two under your belt and really understand your body and your recovery. People refer to this as "autoregulation", but that's another retarded way of trying to explain something you learn via experience to someone that probably shouldn't rely on it.

Mobility is drastically under rated.

Work capacity is the most important thing you can build in the gym. It lets you do more work (tonnage) in a session and let's you recover more quickly from the work.

Protein is hugely over rated. Stuffing yourself with 1+g/lb of bodyweight means you're sacrificing carbs/fats which make life more enjoyable and help recovery more than extra protein does. 0.86g/lb MAX, but even that isn't really necessary.

>>41715781
Rajang?!

>>41721753
>how's that 135 bench treating you little guy?

Not him, but if you can't get to at 225lbs without periodization you're either not working, eating, or sleeping hard enough.

Not arguing against periodization, bc it's the shit. Just letting you know you're dumb.

>>41724321
best advice on the board

>>41724321
Ppl or UL, what are you running?

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>>41724321
Best advice ive ever seen on this board

>>41724547
UL, sort of. Upper is mainly presses and direct shoulder/tricep work. Lower is a squat or deadlift day with direct back and biceps. Sounds dumb on paper, but my shoulders get a huge workload due to all of the pressing + direct work, and the same thing with the back on squat/deadlift day.

Also, to clarify on the more tonnage = more gains thing. I mean on a particular exercise. I don't mean picking 3+ different back exercises and doing some bullshit 3x8-12 shit. Do more sets of the same exercise.

>>41719544
Google

>>41718863
You mean medial front raises, right?

>>41724150
It isn't complicated but people still don't seem to grasp it for whatever reason. What GOOD novice programs are based on is linear progression, which is just how often progressive overload occurs.

That's the other thing is that when people hear progressive overload they think that means increasing the weight, but it's literally any form of stimulus that will force adaptaion. Higher reps, more sets, progressive ROM across workouts, less rest time between sets are all completely viable ways of achieving progressive overload.

I just find I see so many people lost in the mind muscle connection type shit or they just assume that getting a pump means they're good and never end up going anywhere

My lats are nice. They flare out great. Flying skwirl mode. What I really need to work on it's my traps. Any good /fit/ advice for isolating them??

>>41724900
Shit loads of cheating bb rows. Use straps.

Ramping weight shrugs. Pick a relatively light weight, like a plate. Do a set of 10. Add 20lbs and repeat. Keep doing this until you can get 10. Repeat 2x a week. Cheating is fine when it gets heavy as long as you fight on the eccentric. Use straps when you need to.

High rep OHP got my upper traps yoked as fuck. I don't know how, or why, but do like 5-6 sets to failure at around 12-20 reps.

Shit loads of face pulls. Like 5-6 sets to failure.

>>41724937
Thank you brother.

>>41724959
Np broseph. Just take the sets seriously. Just because it's higher reps doesn't mean it's easy.

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>>41724900
Chad has never worked out his traps a day in his life lol

Wear a fucking condom

>>41724356
...You're not so autistic you didn't realize I'm making fun of him r-right?

I know you can get there, I got to like 240-250 on linear progression.

>>41724321
Assuming equal weekly volume higher frequency has been proven to be better. Look at the Norwegian study.

I agree that 2x is totally fine but some people might interpret your post to say that frequency is not important.

>Squeeze the bar when benching
>brace core and squeeze glutes when OHPing

>>41719544
>repetitions for (do multiple repetitions in one set) side (lateral; meaning the same as side) raises in order to get big deltoid muscles

>>41725433
>he thinks that a poorly designed small-sample study in exercise 'science' provides anything more than very weak evidence
that's not to say that the conclusions are false—there are good reasons to think they're true

>>41721660
Just to hit 40 Rep-Volume you'd have already to perform two 5x5 for the same muscle group. 5x5 has long rests already. Do your math.
>delusional
no, you.

>>41721753
>has been proven to invariably work better and fullbody allows for higher bodypart frequency than brosplits
Yet another baseless and unfounded assumption; with a 5/6 times a week split you can hit each muscle group twice at least. Frequency will be the same if not actually higher (you won't reach the same volume with fullbody; body won't pass through exhausted and extremely stressed events twice a week and will be allowed to rest and recover better).
>cannot argue this
I can't argue with a kid.
>not adding periodization
yet another strawman. SURE you add periodization but that's not something you add to cure a two-days fullbody.
>LMAOOO
shut up and lift.

>>41724122
Assume your 1RM in "Exercise A" is 100 kg.
Your 5 RM is 87% 1RM = 87 kg.
Now, this is your 5 RM. If you go for one set, you'll be fine. If you go for three sets, you''ll be fine on the first set but your form may be sub-optimal on the last set.
So, you'll have to take a percentage of your RM (usually you'd always want to train at sub-maximal RMs). Let's say 95%; this percentage may be lower if it's a compound lift and can be computed in periodization. So, rather than going for 87 kg, you'll pick 82.5 kg (rounded down). Now, what if you go for 5 sets? You'll choose to pick an even more conservative sub-maximal RMs, 90%, so you'll pick 78.25 kg (rounded down).
You can add periodization on top of this.

>>41724222
You've been memed. Read >>41717217 and please stop abusing the word "hindering". On 5x5 you'll use less load per rep and you won't have rep failure or deload (unless you want to enter le drop set meme, I hopefully you do not).
>And remember to actually read Starting Strength, don't just follow some workout scheme image you see posted online.
ironic, because you fell for the same scheme. Read an actual training book from academical sources, I'd suggest one of those linked.

>>41724321
>Set percentages are absolutely retarded,
no you. Maybe you've become good at eyeballing weights as much as you've become good at eyeballing proteins or calories, but that's absolutely the most rational and beneficial thing to do; you'll have to "adjust" them according to your lifts (not every lift has the same XsetXrep percentage and it can vary according to your build, experience, genetics and so on) but that's it.

>>41719551
>>41721753
>all you need is full body twice a week
>full body allows for higher frequency
>this is literally a fact
you're an idiot, this is literally a fact.

beware, this kind of people give advice on this board.

>>41724321
>Volume is actually king for natties, not frequency, not intensity (weight lifted, not effort) . As long as you're hitting everything 2x
Volume AND rest is king for natties, this usually involves more frequency

>>41726025
first quote was meant for >>41719526

>>41724321
>Going by feel for the day and doing the absolute most my body can that day has gotten me more gains than anything else has
This seriously makes me thing you're a clueless moron, probably still in your first six months of lifting.
>I don't recommend this unless you've got a year or two under your belt
Yeah buddy

Don't waste money on supplements. Even protein powder. They don't help. They just waste your money.

>>41726280
Le poorfag has spoken

>>41726280
protein powder provides the best bang for the buck.

>>41726280

>Don't waste money on supplements. Even protein powder. They don't help. They just waste your money.

"Wrong."

Here's mine:

https://www.pulsin.co.uk/whey-protein-isolate.html

>>41726280
Whey Protein can be cheaper per g of protein/$ than food. And also has a great amino profile.

DO PPLPPLX INSTEAD OF SS.
ONLY NOW I CAN ACTUALLY SEE GAINS ON PAPER AND IN MIRROR.
ALSO START COUNTING YOUR MACROS AND CALORIES.
ALSO 500 CAL OVER DAILY ISNT EVEN GONNA MAKE U FAT,
I WAS GAINING MORE FAT EATING BELOW DAILY FOR SOME REASON, EATING CLEAN 2700 CALS MAKES ME LEANER BUT REMAIN THE WEIGHT SO I GUESS IM GAINING MUSCLES. WHILST REDUCING BF ( BUT VERY VERY VERY SLIGHTLY) AT LEAST NOT INCREASING IT.

>>41722476
Similair
>Lost over 30 Kgs though lifting
>Weigh 120Kgs @ 186Cm
>OHP 65Kgs
>BP 110Kgs
>Squat 160Kgs
>DL 190Kgs
>Rather pleased with my lifsts
>Lose another 20Kgs, stil at the very least 10 more to go.
>Now @ 100Kgs and I find myself looking skinny as fuck

>>41726825
sadly you'll still encounter a bunch of dyel faggots who'll tell you "lol you just need two fullbody a week bro"

>>41715781
>50 reps of side lat raises per set and I literally fixed my hunched posture
it may have fixed your posture but it ain't a training, not even for a novice
>a weeks worth of shoulder gains
ah, you were baiting and I fell for it, I see

>>41724181

He has money and social status. Of course those women are attracted to him.

>>41725835
>>41725835
>Spending 6 days in the gym for the same weekly volume and frequency as going in twice a week
Wow genius

>SURE you add periodization but that's not something you add to cure a two-days fullbody.
>Cure
lol
It's actually really fuckin easy to add periodization. 2 days is designed perfectly for concurrent and linear is doable on any set up, DUP you might need 3 days. Your only argument is memeing that you need to be in the gym 6 days a week to show how #dedicated you are, newsflash: you're just spending more time doing the same thing.

>you won't reach the same volume with fullbody; body won't pass through exhausted and extremely stressed events twice a week and will be allowed to rest and recover better)
>resting 5 days a week isn't enough recovery
Jesus christ man. I did a total of 525 reps in one workout on sunday and went into the gym fully recovered yesterday and broke my strength PRs from the week before. If 2 days is so stressful for you that you can't recover then you fucked up.

>Calling me a kid
You're literally so stupid you haven't periodized your training after lifting for SIX YEARS. You can't try to diminish my argument when you're this retarded.

Like I said the first time
>Every fullbody is SS
>Muh gym everyday meme
Not every full body is a novice program, and going to the gym 6 days a week does not mean you're more dedicated than someone going 2-3 times, that's a meme mentality.

>>41726025
Fullbody does allow for higher frequency if you want, you're not getting 3+ times a week with your shitty brosplit you dunce.

>>41715781
"kill yourself"

>>41727590
>This salt

Reminder that this guy does exclusively 2x a week full body and I guarantee he's stronger than you

https://www.youtube.com/watch?v=A5Umejp-YdQ&t=193s

>>41718730
>it's fucking exhausting
ask me how I know you move baby weights.
Nah I'll just tell you: the ones of us that move weight care about making or failing sets, and doing it with good enough form, and not about our feefees getting sad if it's heavy.

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>>41715781
>2017
>not using strength training anatomy
>ISHYGDDT

>>41729177
>Jesus christ man. I did a total of 525 reps in one workout on sunday and went into the gym fully recovered yesterday and broke my strength PRs

No one on this board knows anything about volume, dude. 45 reps is their gold standard. You're literally speaking a foreign language to them.

>>41729237
Reminder that he also does 3-4 workouts at home a week too. Ironically it's probably the most important part because he does those for higher GPP and work capacity which allows him to get in more work in those 2 sessions.

>>41729314
and because of that bullshit standard no 'gains' are consistent for them.

rep/routines should change every 4 weeks. volume training and cardio play a massive roll in not only fitness but being able to be stronger for the next time round.

3/4 of these knuckle draggers dont understand how the body works and how the natural chemical balances are important for longevity.

>>41729374
>rep/routines should change every 4 weeks

B-but I won't gain strength unless I do less then 6 reps!

>volume training and cardio play a massive roll in not only fitness

Fuck yeah, that work capacity, muscle growth that you can peak later, tendon gains, building proper form motor engrams, and best of all mentality. These guys think a 5rm is hard... Take your 10rm and do it for 20 lol.

The level of intensity you can get in volume work is unlike anything in the low rep range. You can almost always push to get another rep even if your body is telling you that you can't, usually several times. Vs a 5rm where doing a 6th is basically going to fail because the strength just isn't there.

>>41724900
i have decent traps and the only thing i do for them is squat.

>>41729177
>You're literally so stupid you haven't periodized your training after lifting for SIX YEARS
You're still so childish that you keep spouting bullshits, I never said that. You keep going on playing with strawman like this, bullshits I never said. Yep, you're a kid.

>It's actually really fuckin easy to add periodization
and yet again, I never said the opposite.

>you're just spending more time doing the same thing
fucking idiot.

>525 reps in one workout
26 sets in the 20 rep-range? Maybe even
>10rm and do it for 20 lol.
9 exercises using 10RM , 3x20 right?

dear God, you're retarded AND badly trolling. And now you're even replying to yourself complimenting with your ego.
Shut the fuck up and lift.

>>41729314
>45 reps
40 rep-volume is not 45 reps. It's more along the lines of 5x5 (5RM) + 3x12 (12RM). Per each muscle group. A session should be between 40 and 60 rep-volume (e.g. 5x5 , 5x5 and 3x12 targeting that muscle group)
In each session you train at the very least two muscle groups.

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>>41729579
>2 people can't disagree with me!

Nope, sorry. You have no idea what you're talking about.

>10RM for 20 reps, right?
Yes. If you can get 10, you can get 15. If you can get 15, you can get 20. Are you going to sit there and bang out reps back to back? No. If you think a 5rm is more intense than being under the bar for up to 3 minutes to finish a set then you've never tried anything atypical training wise and need to open your mind up to something other than doing 3 sets of XX.

>26 exercises in the 20 rep-range? 43 in the 10 rep-range?
>every exercise only uses 3 sets

Not him, but I did a press workout yesterday that had 292 total reps across 5 exercises. Do more sets you little faggot and quite being such a little bitch.

>>41729698
I'm knocking on the fact that everyone on this board suck's SS dick which is 45 TOTAL reps for an entire session.

>>41729206
>Fullbody does allow for higher frequency if you want
Wrong.
>you're not getting 3+ times a week with PPL or any other reasonable routine
and wrong.

>>41729698
>>41729735

Also everything you just said is useless text book garbage if you want actual gains. 5x5 is not "volume" work. 3x12 is not volume work.

>>41729713
>Yes. If you can get 10, you can get 15. If you can get 15, you can get 20
You never lifted AND you have no idea what you're talking about.

>count reps
>does 58 reps per exercise
>per 5 exercises
shut you the fuck up you silly dyel.

>>41729371
It's 2 home workouts and it's literally just high rep band work and MAYBE calisthenics it's not a real session

>>41729784
>You never lifted AND you have no idea what you're talking about.
>never donne 20rm squats
>claims other guy is dyel

lol

>I get tired after 3 sets :<
I'm sorry. You'd get a lot more gains if you just rested some and did some more sets and stayed in the gym longer than 45 minutes.

I did literally 5,760lbs of work on JUST OHP yesterday lmao. You think my shoulders aren't getting gains from that?

>>41729772
>useless text book garbage
I beg to differ, but actually I don't even want to beg since we're talking about academical papers and NSCA standards. I tend to value their opinion much more than anedoctal broscience spread here on some fancy youtube channel.

"Volume" is "Volume". If you perform 15 reps in the 5 RM range in three exercises, you sure collect "Volume". 3x12 is marginally more efficient time-wise but it's still more or less the same volume. 2x20 is cardio.

>>41729825
>20RM squats
enjoy your cardio.
well, actually I don't believe you ever step foot in a gym, so enjoy your figurative cardio I guess.

>>41724771
Underrated.

>>41717383
Higher frequency + higher volume = better muscle growth
Don't believe me? Squat 3-4x a week with 3-4 sets of 12 at ~65-70% ORM for a month (at a caloric increase) and tell me your legs would have blown up the same if you did 5x5

>>41729838
You've honestly never heard of super squats or squats and milk?

One of THE best programs for putting on a ton of mass in a short amount of time with 1,000s of people swearing by it lmao.

>>41718905
Where'd you start to stall at, lad? Could you give some more insight on your deadlifts?

>>41729826
>If you perform 15 reps in the 5 RM range in three exercises, you sure collect "Volume".

No, you don't.

Say your 1rm for whatever lift is 200lbs. You'd probably be able to do 170lbs 3x5 = 2,550lbs, but that's assuming you could do a 5rm 3 times in a row.

Or 5xF at 100lbs getting around 12-18/set, 15 on average = 7,500lbs.

>>41729628
4x8
3x12
3x20
2x20
3x10
3x10
4x12
3x10
3x15
3x20
2x12
3x20
3x20

My entire body was pumped as fuck but not once was I unable to complete a set due to work capacity.

You literally are spending more days in the gym for the same stimulus, probably even worse considering you sound like a fuckin idiot and your program probably sucks if you wrote it.

>>41729206
>you're not getting 3+ times a week with your shitty brosplit
lol, what? Brosplits are meant to be able to hit whatever body part you want as many times as you want throughout the week. post your magnificent full body bod.

>>41729838
>He's never done super squats

L M A O

>>41729736
Show me a split setup that has 4x per week frequency and isn't completely retarded then.

>>41729975
Not that guy, but show me a full body 4x a week with any real intensity that you can recover from that doesn't have some pointless "light" day.

>>41729953
A brosplit is chest monday back tuesday legs etc. that's 1x per week. If you're not doing that then that's not what I'm talking about.

>>41729982
The alpha body

>>41719658
It's a symptom of low blood pressure.

>>41729982
Show me your split setup. Bulgarian light is considered fullbody that's literally maximum intensity every day

>>41729999
If you're taking about manlet destiny he does 2x a week.

>>41730014
>Not that guy, but...

I don't follow a bro split, I do ULULxx repeat.

>>41730017
On his new program his old one was 2-4x

>>41730026
Yeah that's only 2x per week frequency. We're talking bodypart frequency not just the number of days you're in the gym. A 2x fullbody is basically just combining the U/L into one day.

>>41729932
>3x5
I never advised 3x5. Read again >>41716406 , >>41717217

>5xF, ~12 reps
It doesn't make sense. Let's say, 3x12, 3 different exercises targeting the same muscles? I'm making more volume than some improvisation like "5x12". Same goes if I'm making 5x5, 3 different exercises.
"15 reps in the 5 RM range" was meant to depict exactly this (5x5, x3)

>>41729975
>split
anything that's not a mere brosplit (per definition, a brosplit exercises a muscle groups just once per week). Pick any PPL variant (it hasn't to be PPL, it could be chest/back/legs or chest+biceps+triceps/shoudlers+back/legs+accessories+"core" or whatever combination fits your autism), hit each muscle group twice a week and you're fine. Thrice if you pick an Upper/Lower.
>>41730463
>only 2x per week
if you're hitting 4x times natty you're probably using veeery conservative figures for your lifts. This could explain the "x20" memetic range, the fuckton of exercises and the prompt """recover""". If you're doing 5RM you can't push it to 10 reps, per definition. If you're improving, you should be able to add something like +2 reps and keep them on the last 2 sets (this is called "2*2 rule") - if you do so, you add weight in the next workout. Some goes for that bullshit of doing 20 reps with 10RM. You're doing your RM estimation badly. If you're hitting 4x a week there's a very high chance that are you just doing some yoga shit.

>>41729950
That's a lot of cardio.
>pumped
Yeah, runner's high.
>same stimulus
fuck off, idiot.

>>41729374
>rep/routines should change every 4 weeks.
You got to shock your body, right?
https://youtu.be/tAAAbwEtZRo?t=1m25s

TIC TIC BOOM

4 weeks isn't enough to draw any conclusion on a routine.
Say "12 weeks" next time.

>>41730624
>t. weak
>t. high reps is cardio
>t. low work capacity
>t. Muh #beastmode
>t. Muh PPL
>t. Never read a singlebook about exercise science

>>41730624
All of this science bullshit and you don't know that higher rep work to failure causes the same muscle stimulation by using a higher and higher percentage of muscle fibers to compensate for the fatigued muscle fibers as the set goes on?

Is it going to build peak 1rm strength? No. But it's going to build muscle which can be peaked with a few weeks of higher intensity work. Low reps get you better at low reps. High reps get you better at high reps. Both with make you bigger and stronger.

Why start periodizing with 3x8 when you can start out with 5-6x10-15? Increase the weight every week and let the reps come down naturally and you've basically strung together 3-6 months of workouts that let you get gains each workout making you much stronger. Or even worse, just do 5x5 and stall after a month (assuming you aren't a novice) and keep resetting hopping that the gains fairy pays a visit doing the same 5x5 weight a second or third time during your resets to get that 5lb PR.

If you really believe lifting 5+tons in a workout isn't going to get you gains then you're hopeless.

>>41731080
>All of this science bullshit
almost stopped reading there, but I said "hey let's give him another chance"
>and you don't know that higher rep work to failure causes the same muscle stimulation by using a higher and higher percentage of muscle fibers to compensate for the fatigued muscle fibers as the set goes on?
Please open a book, I linked two. And get some reading comprehension.
Reading the rest of the post just hurts.
Hit the gym sometimes with some real weights.

>>41731184
>Never makes an actual counterargument
>"Go read a book!!1!!1! Yur dum!!!"

This is literally you this entire thread

>>41731184
>you do something I'm not familiar with and goes against the basic bitch knowledge I read off of Alan Thrall's blog so you're new

No. Basic bitch training stops working well when you're past intermediate lifts. I periodize, meaning I spend plenty of time with high intensity "real" weight. I just start my block way further back than most and get much better gains compared to when I didn't.

Also, "real" weights? You haven't realized that the goal is to build strength and size, and that max weight is only a measuring stick, not the hammer? If you can get gains with lighter weight why wouldn't you utilize that as another tool in the box?

You still didn't answer the previous question. Do you really believe moving 5+ tons of weight in a workout isn't going to stimulate your musculature?

>>41731184
>>41731271

Just to drive home the point. If you go from 225x20 to 315x20 you didn't make any gains, right?

>>41726280
>protein powder is a waste of money
only if you have no idea why you're using it.

>>41731247
There's nothing to argue with pants-on-head retardation. I've pointed academic knowledge and math. I've been replied with memes, idiocy and miscalculations.

>>41731271
No, I don't base my knowledge on blogs like you memesters.
Periodization isn't an issue and hasn't ever been challenged; it won't solve two-days fullbody routine.
"Real" weights, sure. If you can push a 10RM to 20 reps you've calculated horribly your RMs. Even if you're in a point, in your periodization, when the weights are a far cry from the maximum RM.
You can get volume with 3x12, 5x5, and maybe even with x15 reps. Higher reps traditionally are better for small muscle groups and/or to train resistance, whilst lower reps are traditionally better for larger muscle groups and/or to train strength. You'll always get between 18~22 Rep-Volume per exercise, no matter your choice of high reps or low reps. Sometimes lower reps range are preferred for compound exercises extremely fatiguing like squats and deadlifts. Any range will train hypertrophy.
Going "to failure" and all the inanities about fatigued muscle fibers echoes ancient myths, like drop sets and pyramid schemes, already proven not worthy in academia.
>Do you really believe moving 5+ tons of weight in a workout isn't going to stimulate your musculature?
Sure it is, but you believe you're moving 5+ tons or Rep-Volume whilst you don't.
Only a fool would believe that in less time you'll be able to move more Rep-Volume. Only a fool would believe that you're less stressed with a full body, in an hypotetical, impossible, same-Rep-Volume scenario.

About the "gains fairy": it never stopped paying a visit, don't worry. Science doesn't lie.

>>41732493
I'm not the one arguing for full body cupcake, keep up.

>If you can push a 10RM to 20 reps you've calculated horribly your RMs

>take 10rm and put it on your back
>don't rack it until you do 20 reps
>take all the time you need

Wow.

>You'll always get between 18~22 Rep-Volume per exercise
If you stick to that then that's true. Nothing is stopping you from taking longer breaks just like high intensity work. I rest for 3-5 minutes between sets frequently and even though I felt completely destroyed by the previous 3-4 sets, I'm good to get nearly as many, if not as many reps as the previous set.

Just like nothing is stopping you from resting with the bar in your hands/back for a couple of breaths between the last few reps.

>Sure it is, but you believe you're moving 5+ tons or Rep-Volume whilst you don't.

No, I know I am.

OHP: 115lbs x17, 15, 15, 17, 17 = 9,315lbs - directly from the last time I did high volume pressing in my log.

And that's one of two primary movements I do on a press day, not to mention the accessories add up quite a bit too.

>>41732493
You dressed up "Do your heavy low rep compounds and high rep isolations" to cover the fact that you're literally just spouting shit every <1 year lifter touts on here.

Now actually explain why 2x fullbody won't work and only people who aren't dedicated do it.

>>41715781

Doing anal (passive) is a HUGE way to improve your glutes after a workout.

I thought it was bullshit but then I tried it once, never went back to normal lifting since.

>>41730440
got his old alpha body book? mind uploading it somewhere?
>p-pls

>>41733409
>spoon-feed me a spreadsheet
reddit is that way, you'll find plenty

>>41721214
why?

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Treat your diet as more important than your gym and gains work- because it is
Pick a good full body routine and stick to it for more than 6 months
Focus on back muscles more than anything, there are more of them, they can take more and they're easy to forget
Conditioning is easy to work in any makes life easier and better
Rest weeks are not a meme
More volume, 5x5 is great for strength but after you have it, more volume & conditioning

>>41715781

>Don't cut so hard.
>Get a gym membership sooner
>Do less volume. Cut it down to 8-10 sets thrice a week and don't go to failure on compounds

>>41726312
>>41726370
>>41726376
>>41726558
>>41732305


>Chicken breast - $2/lb in the US, even in expensive places like Los Angeles
>96g Protein per $2, 6g Fat, no Carbs

>Whey Protein: ~$15/lb
>24g Protein per $1, 1g Fat, 3g Carbs

>Chicken is $0.021 per g of protein
>Whey is $0.042 per g of protein
>Chicken is literally half the price

>>41715781
>>41733138
Listen to this man OP.
He has a lot of knowledge inside of him.

>>41720948
We 're not talking about SUVs dickhead

>>41717421
How to drop a weight on your face.jpg

>>41733419
where

>>41733810
the body processes the protein differently though, and the protein sources from meat is more difficult for the body to process than that of whey for example

>>41718863
The word "side" is repetitive since you already stated it is a "lat" as in lateral raise
Put a gun in your mouth and shoot it please do us all a facoe

>>41716070
Why not 1x20?

>>41733999
Favor*

Linear Fucking Gains.
Form checks.
Keeping at it.

>>41730836
what the actual fuck. i would have smash3f that guy the moment he started throwing up thats discusting even if its satire .

>>41731080
>>41731080
rightyo then.

i tried this years ago when fit was health & fitness, when zyzz trolled the board. lemme tell you pal it NEVER made me any gains

>>41734193
>i tried this years ago when fit was health & fitness, when zyzz trolled the board
>thinking the board was any better

Been here since 08, this board has always been a shithole. Anyone that gets past novice gains that bothers to stick around to show others the light gets an aneurysm and dies, everyone else moves on.

Yeah that's probably bc you treated light weight like a walk in the park. Getting more than 12 reps should be a fight for each rep.

dont fall for the PPL meme if you are natty fullbody 3x per week is king

>>41734399
i did this on and off every other month or so for 3 years i was squatting 4 plate for 3 and soing 3 plate for reps same witj deads , bench has alwaus been shit. this sort of training also helped me do straight barbell curls at 60kg for reps too. i was training for 7 and just came off a two year break cant belive how out of shape i was..

>>41733974

>Whey is from cheese
>Cheese is from dairy
>Humans were lactose intolerant until a few hundred years prior
>Many still are
>Milk is a byproduct of an animal created for it's offspring, cows, hence why humans had issues with digestion of a foreign substance, lactose

No. Just... just no. Whey has a high amount of each amino acid, higher than meat even, but with the amount that bodybuilders eat, this isn't a problem. Just go look up the bodybuilding.com article on amino acid RDA's; I'd be hard-pressed to find a single person that doesn't get all of those even eating shit-quality proteins if eating between .8-1g/lb.

>>41716243
Gains come quick as fuck as long as you est right

>>41715781
its easier to lose fat than gain muscle, so focus on gaining muscle

>>41733662
>Don't cut so hard.
Elaborate

>>41734574
the way she put it, having a masters in pharma, is that when they measure nutrition in food they in a sense burn it, and even though the report for chicken is high protein, but the body has issues collecting those collagens in the intestines. She gave the same example with pig skin, which you can get here and the ratio is insane; 64g protein per 100g. And she said it was overestimated a lot merely due to how they conduct the test to begin with.

Granted im dumb in comparison to her on the subject, but i got the gist of what she was trying to explain

>>41715834
I've been doing 5x8 for two months now after one month of 5x5 am I fucking myself over?

>>41733810
I don't live in Los Angeles, don't buy overpriced whey and don't buy ammonia chicken; gg enjoy your literal cancer

>>41716406
yes holy shit. i dont know why the 5x5 programs dont emphasize this more

>>41719612
Progress pic?

>>41733065
>Do your heavy low rep compounds and high rep isolations
That's not what I wrote.

>you're literally just spouting shit [over] every <1 year lifter touts on here
What? I never did that.

>Now actually explain
I did, do your math and re-read my posts.

>>41732764
>take all the time you need
>Nothing is stopping you from taking longer breaks just like high intensity work.
so, something like "do 8 reps with 10 RM, then add ~30''/1' pause in-between every repetition up to 20 reps"?
that's along the lines of the deprecated drop sets/pyramid schemes. Stressful and won't let you grow more. Stripping/drop sets trying to recruit fiber I-IIa-IIb within the same exercise will train you in the same way of a sane routine with the same volume, except it will let you produce more lactic acid and will stress you more. And, you'll find impossible to match the same volume of a sane routine.
Just do 3x12 w/ 30'' rest + 5x5 w/ 150'' rest.

>I rest for 3-5 minutes between sets frequently and even though I felt completely destroyed by the previous 3-4 sets
resting for long times whilst using 10+RM weights is pretty sub-optimal.

>OHP: 115lbs x17, 15, 15, 17, 17 = 9,315lbs
That's something like using ~17RM @ ~85% (shoulders fatigue a lot faster than quads, hams or gluteus and that's some 5 sets going on there). So, 115lbs is 85% * ~60% 1RM; so your hypothetical 1RM (assuming you were performing OPH with good form) is 225.5 lbs
Now, what if you performed two shoulder exercises 3*12 ? (e.g. OHP and military press)
then 90% (just three sets) * ~67% 1RM * 12 reps * 3 sets = 4895.15 lbs ; rest 30''~1' in-between sets
rest 3'
and again 4895.15 lbs on the second shoulder exercise

total: 9790.30 lbs in (6*45+180+6*45/60) = ~ 12 minutes

yet you feel like you moved "big volume" when you go for 17 reps for 5 sets on OHP, puffing and panting enough to force you to rest for 5 minutes between sets. You'll feel more sore, but you'll be less trained. Just stressed.

>>41733065
>shit every <1 year lifter touts
ironical how only <1 year lifters crave full body routines IRL.

>>41733065
>2x fullbody
post body