Thread 76602085

>been lifting for 1 year doing meme shit
>newbie gains but now ready for a serious program
>buy a *science-based* one from Jeff Nipples for 50 bucks
>follow it for a few months
>don't really like it and the gains are just not good
>make my own program based on what I feel works for me
>routine would get LAUGHED at here on /fit/
>mfw make the best gains of my life
>no science, just doing what works for me based on my own experience
Huh?

>>76602085 (OP)
>routine would get LAUGHED at here on /fit/
Let us laugh at it, then.

>>76602094
I won't post the full routine but I can post 1 workout. It's a 3x a week full-body program
>4x of Bulgarian Split Squats
>4x OHP
>4x Lat Pull Downs
>4x RDLs
>4x Hanging Leg Raises
>2x Lateral Raises

>>76602116
Looks nice

>>76602116
lol I’m laughing at you lil nigga

>>76602116
why would this get laughed at?
exercise ordering and some choices are weird but it doesn't matter

I have always preached that it's as simple as getting stronger at basic compounds plus isolations, if you achieve that and don't leverage fuck or cheat the lifts too badly then over time strength gains equal mass gains, this has been a core principle of actually effective natty lifting for all time. the science based shit is novel

You don't look like you lift so whatever you say is irrelevant

>>76602085 (OP)
Is the bed too big or he too small?

>>76602116
i've seen worse
it's not good; but i've seen worse
i'd give it a 3/10
it could be a 5/10 if you could be more detailed like reps x sets instead of just 4x
wtf does 4x mean?
how do you progress?

>>76602184
>wtf does 4x mean?
>how do you progress?
4 working sets. I mostly do double progression, so increase the reps to the rep range I want and then the weight, e.g. OHP is 4x8 (feels best for me). I lift 1 plate currently for 7/6/6/6 trying to get it to 4x8.

>>76602116
Now post the "science-based" from Jeff Nipples.

>>76602085 (OP)
https://desuarchive.org/fit/thread/63685979#63686797
Oh boy, a bait thread with a four-year-old photo. How exciting.

>>76602085 (OP)
>>newbie gains but now ready for a serious program
>>buy a *science-based* one from Jeff Nipples for 50 bucks

>>76602188
i have more questions but they require me to see full routine.
Honestly i'm just some anon. If you're shit works right now then fuck my opinion.
Experimenting is important

>>76602116
dont do bss and rdls in one workout
>>76602188
youre doing one plate(60kg) ohp for 7 reps after year and a half of training?

>>76602225
>youre doing one plate(60kg) ohp for 7 reps after year and a half of training?
2 years of training but I did some calisthenics back in high-school for like 3 years, so I had some muscle memory come back to me.

You look good brother. Just focus on bring up any lagging muscle groups and keep going

>>76602314
That's Jeff Nipples. Welcome to /fit/ newfriend.

>>76602116
Well as long as you're actually pushing yourself and training hard the actual routine doesn't matter a whole lot bro

I reached a 3.5 plate bench doing my own stupid split which didn't really make sense, but I managed that because I was genuinely giving training my all. Sure I could have done better and got there faster on a "good" split but as they say the best one is the one you enjoy and can continue to do, and keep giving your best

>>76602085 (OP)
>>76602116
I am 100% sure that the difference between making gains on your own program and not making gains on joffs program was entirely caused by your progressive overload progression and not by the actual exercises recommended in the program. While on joffs program, you probably just switched off your brain and tried to follow some basic progressive overload advice/schedule, whereas now you are actually listening/feeling your body and making appropriate progression on your lifts.

That being said though, I'm not trying to defend joffs programs. I'm just trying to make the point that making progression has a lot more to do with knowing when to increase the weight than the selection of individual exercises.

>>76602085 (OP)
When people looking to improve themselves through fitness come to this board, thinking that they’ll be with fellow self-improvers, they have the most alienating experiences of any. This is because this board has become infested with get swole quick fags, and those who want to copy off their friend’s homework so-to-speak, in order to get (and never do) women. People who want “thee” answer, or the “philospher’s stone” that has eluded them. Reading your words and experiences have told me all I need to know. So I just need to say congratulations on the physique, keep going, and you are a great inspiration.

>>76602085 (OP)
>make own observations
>create program from observation
>test program
>make adjustments based on results
That's science, retard.

>>76602116
this is retarded
just do ppl or ul if you prefer going less

>>76602085 (OP)
lifting is 90% genes
9% diet
1% actual lifting
programming is a meme as long as you do whatever regularly you will grow and get stronger

>>76602085 (OP)
Damn being built fat really does make you look shorter. Lean 4 lyfe

>>76602490
Is this what you tell yourself when you look in the mirror, realize you've made no gains, and want to kill yourself?

Because it's absolute bullshit

>>76602116
You probably look like a triangle. Also wtf is 4x?? Do you do only 4 reps?? Wtf is this shit.

I've been doing jeff nippard programs for a year. Are they sabotaging my gains?

>>76602085 (OP)
How do you allow yourself to be height mogged by your own bedroom plant?

Same.
>program a hodgepodge of walking, resistance bands, kettlebells, rings, and bars
>specialty subprogram of forearm/armwrestling stuff, from weighted wrist turns and curls to rice buckets
Middle-aged milfs don't even ask permission to touch my arms, they just walk up and do it.

Unironically how do you build your own program after relying on other peoples programs the whole time. I need help

>>76603779
>specialty subprogram of forearm/armwrestling stuff, from weighted wrist turns and curls to rice buckets
Can you share your forearm program anon?

Anyhow, as for OP, if you love what you do you'll do it consistently and will naturally want to progress, giving results. Following a fixed program that might not click with you on the other hand won't, especially if they fix rep ranges, weight, etc.

>>76603837
It took me some months to figure this out anon, but I hope it helps:

You have to figure out a balance between intensity and recovery, while hitting all muscles that you want to develop. Now, there is a lot of individual variability here (nutrition, sleep, age and genetics) so you'll have to experiment and see what feels good and what feels like too much

A general rule is 72h of recovery for large muscles, 48h for small ones. For me, push pull makes the most sense, with some legs whenever I feel like it. I mostly do glutes and erectors for health. Other general principles: lift hard and progressively overload, count calories and fats so you don't get too fat, enjoy what you do so you do it consistently, anything 5-12 is a good rep range but don't fixate on it. Do compounds followed by isolations, don't stick to just one of them do both. Avoid axial spine compression to avoid injuries (no DLs or barbell squats), this is a controversial one, but I stand by it

>>76604381
can you even build decent legs without squats and dls?

>>76604554
>can you even build decent legs without squats and dls?
Yes, just replace with Bulgarian Split Squat and Back Extension.

>>76604554
Single leg exercises and reverse plank for back

>>76604704
thanks, i was doing bulgarian split squat for a while but couldn't continue because it made me not wanna come to the gym, is it normal to feel nauseous after bss and if so how do you make it bearable

>>76604898
Using the leg extension machine as a footrest for Bulgarian split squats, I find it easier than putting my foot on a bench. You can also adjust the height.

I do 1 top set and 2 back-off sets — for the top set I do 4 reps, and for the back-off sets I do 8 reps.

Every 4–6 weeks of doing Bulgarian split squats, I switch to back squats for one session. You can try doing the same.

>>76602085 (OP)
Assuming reasonable volume, the difference between the best programme and the worst programme really isn't that big.

>>76604704
>build legs without squats
>look inside
>different type of squat

>>76602708
it is mostly genes tho