Thread 76595050

HARD MODE: Dont be a faggot and say "whatever you're the most consistent with"

>>76595050 (OP)
Hepburn A (Power + Pump), but the fsggot advice of "whatever you're consistent with" is absolutely the right answer

>>76595050 (OP)
My own, because I programed it for fun. If I don't enjoy a lift, it actually hurts progress, because it becomes a chore.

>>76595100
Im not autistic enough to program my own programs

Candito 6 Week

>>76595050 (OP)
Nuckols 28 free with a couple isolations added

>>76595100
This
>>76595474
You can customize another program simply by adding different exercises that you enjoy bit target the same muscles. It ain't rocket science. You can even take different elements from different routines and merge them. Most programs are limited. If you can change it to your specific needs, all the better.

>>76595050 (OP)
Faggot answer and enjoying it is critical for long term gains. Most people don't compete in strength sports or bodybuilding so can't use that as a motivator, simply wanting to get jacked isn't enough if you hate going to the gym.

Full body HLM for me though desu.

>>76595050 (OP)
When I lost a lost of weight and did 3x3 was the strongest I ever was and the best I ever looked
If I knew enough at the time about steroids and sarms that was THE time to go for the gold but it's over now

>>76595050 (OP)
The one you like the most :^)

>>76596103
Go fuck yourself dipshit

Bump

>>76595050 (OP)
Best gains I ever got were on Arnold split. Ran PPL for years and couldn't escape novice hell, in just 2 years of Arnold split I got bench up from 1.5pl8 (lol) to 3pl8 while being under 200lbs

>>76595050 (OP)
Most prolific strength gains were with every 5th day. After running a lot of differnt routines with really slow creeps I tried the mentzer thing and got decent results for once.

Then made that a 2 day split (front quads /back hamstrings) and stepped up the volume a lot it's just been smooth sailing ever since.

Most meaningful things I've derived from this is are the effective reps model is as close to practical truth as we have. And recovery interval is genetic so don't ignore it. Literally made better gains in my 30s than I did when I was 18.

Standard 4 day upper/lower and body push/pull (you squat on the push day and do some variation of a DL, weighted back extension etc on pull day)

>>76597702
To expand on this I recently learned that vo2 maxes are more quickly and easily increased by monitoring heart rate variability. Turns out it's likely HRV applies to lifting too. Since it's tangible indicator of recovery in progress you can use it know exactly when you're most receptive to more training.

>>76595050 (OP)
My own upper-lower routine.

>>76595050 (OP)
HIT

how has nobody said starting strength yet?

>>76598317
because we are talking about programs that work

super squats

>S Tier (90–100) – Elite structure, elite results
5th Set – 95: Fatigue tracked like a sniper shot.
RTS Emerging – 94: Autoreg waves, infinite ceiling.
Nuckols 28 – 92: Elegant math, never misses.
TSA Int 2.0 – 91: Surgical precision, lifter-proven.
DTO – 90: Volume base, lethal peak.
RTS Templates – 90: Perfect until you run it sloppy.

>A Tier (85–89) – Serious work, serious gains
TSA Premium – 89: Coach in your pocket.
RTS Intermediate – 88: Solid structure, big upside.
Candito 6 Week – 88: Free, brutal, reliable.
Max Aita – 87: Frequency without frying you.
Conjugate (real) – 87: With specialty bars? Savage.
LiftVault Hybrid – 86: Frankenstein that actually lives.
The Bridge – 85: BBM’s one flash of clarity.
Sheiko – 85: Endless sets, iron discipline.
MyStrengthBook – 85: Sterile templates, clean gains.
DDS Templates – 85: Practical, modern, sharp.

>B Tier (80–84) – Gets you stronger, until it doesn’t
Nuckols A2S – 84: Overbuilt training wheels.
GZCL – 83: Spreadsheet spaghetti, somehow works.
SpotoShot – 83: Chest caves, triceps cry.
Skynet AI – 82: Lifts by algorithm, not soul.
PLTW – 82: Yesterday’s Reddit bible.
Calgary – 82: Pretty UI, bland guts.
Madcow – 80: Teaches you 315, then abandons you.

>C & Below (<80) – Meme templates & cope cycles
BBM (any) – 79: Endless RPE spreadsheets, no PRs.
BBM PBB – 78: Jacked in theory, flat in practice.
5/3/1 – 77: The church of 85%. PRs once per presidency.
Texas Method 4D – 75, Cube – 75, PH3 – 73,
WS4SB – 72, Darkhorse – 72, Hepburn – 70,
Kizen – 68, nSuns – 65, SS – 65,
Smolov Jr. – 60, Bulgarian – 58,
Texas Classic – 50, 5/3/1 BBB – 40: Junk volume LARP.

If your program isn’t here, don’t worry. It was too weak to qualify.
Reply if brown.

>>76599535
>DTO – 90: Volume base, lethal peak.

What is that? yes I am brown

>>76595050 (OP)
Adding more weight to the bar+eating more.

>>76595050 (OP)
Honestly just adding a ton of machines albeit after i was doing freeweights only, but then it plateaud.

>>76595050 (OP)
3X Full body with forearm days inbetween

>>76595050 (OP)
>Squat (320 lbs)
Candito 6 Week

>Bench (265 lbs)
Andy Baker’s Classic HLM

>Deadlift (420 lbs)
Conjugate

is greyskull good?

i was playing this stupid fucking game on hard without healing and i can't fucking beat him he can just wipe me out in 3 hits and the attacks are so fucking hard to evade i waste like 8 hours on monsoon but at least i know it was skill problem not fucking attacks

>>76599705
skill issue
git gud

>>76599535
Shit tier bait

had to program my own, none of the other plans worked. I just looked in the mirror, saw what was out of proportion and hit those muscles more than others. The split itself is lat focused back, side delt focused shoulder, upper chest, arms, legs. repeat rest like once a week or every two weeks. I hit abs every day. The goal is to look big in a shirt and it's working.

Programs are for retardsz just know some fundamentals and do literally whatever for whatever muscle group u want. U re not pro bodybuilder or influencer who just wants to sell shit to retards like u and then get on stage and get scored most points for best blowjob u gave judges.

>>76598317
Don’t ever post again.

>>76599535
Nice chatgpt list

Any Jeff Nippard program

>>76595050 (OP)
the " lift weights whenever you are bored"
program

>>76601235
Kys faggot

>>76601239
>t. insecure retard

>>76601248
Can we make love

>>76601255
only if you become a woman.

>>76601260
then post one, you faggot

>>76601264
Starting Strength

>>76595050 (OP)
PHUL - Power Hypertrophy Upper Lower
Had my fucking flat bench plateaued for ages at 75kg x 8, went up to 105kg x 5 within a month.
Hit a 3-plate Zercher for 1 rep, can do 120kg for 3-5
Pull-ups went from 8 reps unweighted to 8 reps with 20kg added on wide grip, neutral is only about 9.
Incline bench went from 60kg for 5 to 85kg for 5
Bodyweight of 79kg.

Bump

my program

>>76595474
the importance of "programming" is so fucking overstated. If you do any exercise and make it really hard you'll grow muscle, and as long as you rest a day between doing it that's all that matters. The truth is the meathead stereotype exists for a reason. Lifting is simple in principle it just takes a lot of manual work. People want to feel special and smart so they create "programs" but that's just what worked for them. If your chest is naturally big you don't need to train it as much. If you have small triceps train them more. All these influencers just want to sell their program. The first "hypertrophy program" you google is fine and it's fine for the rest of your life. The difference between intermediate and advanced is 10 years of lifting. All this "bro it hits different" stuff is just big dumb gym freaks wanting to make something simple seem complicated so they feel smart.

>>76599577
noooooooooo it can't be that simple, you have to do mayoreps and misocyclessssssss noooooo

lifting my nuts up of the ground everyday

>>76595050 (OP)
medium weight singles with a 50 step walk between each rep

Can someone recommend a program for someone who just wants to get huge and have fun while doing it? Please? Please.

>>76595050 (OP)
Upper, Arms and cardio/HIIT, Lower
Though I currently only have 3 days to work out so it's more of a Lower, upper and arms, and Lower again