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Can't I just do a full body workout twice a week? by Lillian Wepperwock - Sat, 02 Apr 2016 00:04:19 EST ID:6Pb9xgPr No.93221 Ignore Report Reply Quick Reply
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Instead of having chest, back, and leg days, what's stopping me from doing all of it in one sitting, twice a week?
Is "you'll be too tired to do it all man" the only argument? Or is there something like less muscle gaining efficiency going on here?
16 posts and 2 images omitted. Click Reply to view.
>>
Fucking Crunderstodge - Sat, 14 May 2016 17:01:14 EST ID:MFWnguRh No.93354 Ignore Report Quick Reply
>>93223
Working out certain areas increases the overall blood flow into that area. More blood = more glucose = more nutrients delivered to those specific areas = more gainz
>>
Angus Nickleshaw - Fri, 20 May 2016 22:39:44 EST ID:51SFFsq8 No.93369 Ignore Report Quick Reply
>>93354
more blood doesnt equal more glucose, it means more glucose present provided you ate enough, and is also deoendant on insulin sensitivity

sorry Im an asshole
>>
George Biblingham - Sat, 21 May 2016 07:10:52 EST ID:O9AWPUgT No.93370 Ignore Report Quick Reply
>>93260
Hey man, we're in the fitness area of a drug user forum. I'm surprised its not worse than this. Can't blame the rail thin junkies for being jealous of a built man
>>
Molly Drundlewell - Thu, 26 May 2016 12:09:14 EST ID:wF3tzVsR No.93398 Ignore Report Quick Reply
Full body three to four times a week is about optimum for a natural lifter. Protein synthesis gets elevated and then falls to baseline for any given muscle within 36 hours.

http://www.ncbi.nlm.nih.gov/pubmed/8563679

You shouldn't be so tired you can't do any curls after squatting. If youre super worried about it, rotate the exercise you were too tired to do last workout to the front of the list.
>>
ONERAIN11 - Sat, 04 Nov 2017 06:37:28 EST ID:Aizqj8jB No.94496 Ignore Report Quick Reply
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>>93221
You can do WHATEVER you want


Chemicalsssss by George Millynune - Thu, 28 Sep 2017 04:54:40 EST ID:itMMTkir No.94434 Ignore Report Reply Quick Reply
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I want to get retard strength ripped but I don't want to take hgh or traditional steroids. Is there a chemical, preferably cheap and unregulated that can give me huge muscle growth, bone density and vascularity?
3 posts omitted. Click Reply to view.
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Beatrice Drunningnure - Sat, 30 Sep 2017 10:57:06 EST ID:L1aj5rar No.94439 Ignore Report Quick Reply
>>94436

Are you some kind of Nancy boy dimwit? My lifting goals are humanly achievable. Some people leg press 2000lbs and the current deadlift record held by someone who isn't using chemical enhancement is a little over 1000lbs.

My goals are totally reasonable, go make a funny elsewhere.

>>94437

I looked into sarms as well. I'm going to see an endocrinologist and try to get an hgh prescription. It's a long shot though and I expect the poopypants mcethicsman will say I'm fine and don't need drugs.
>>
Ebenezer Mummerhall - Tue, 03 Oct 2017 13:42:11 EST ID:zEmquXsI No.94443 Ignore Report Quick Reply
>>94437
It's not your goals. It's just that your actual posts were hilarious
>unregulated chemical
>crush rocks with my fists

Also the world's deadlift record is 1100lbs but I'm pretty sure that dude is not all natural. He has since dropped to a lower category for his health and actually passed out when making the lift. I read his interviews at the time and he was sure he'd prolapsed doing it. You could learn something from Eddie Hall because the guy can obviously laugh at himself.

So actually I hadn't questioned your goals but actually they are dumb.
>>
10/10 - Mon, 23 Oct 2017 07:21:27 EST ID:4VflwSaK No.94463 Ignore Report Quick Reply
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I wanna get swole like BANE from Batman. Mmmm... venom(TM) right into my veins.
>>
Caroline Sashshit - Wed, 25 Oct 2017 09:36:03 EST ID:vMPGCg26 No.94469 Ignore Report Quick Reply
I want to be strong, but I don't want to work for it.

Me too, op. Me too. Just kidding. Working for it is legit most of the fun. Haaaaave fun with it!!

Oh yeah, just remember, haaaaave fun with it!!!! He's that swiprole coming along, op? Hmm? Hm?
>>
Cornelius Pibblewater - Sun, 29 Oct 2017 21:37:22 EST ID:pjoZZpQl No.94483 Ignore Report Quick Reply
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DICKS EVERYWHERE


liquid diet by Alice Mumblewater - Mon, 07 Aug 2017 13:10:44 EST ID:7DMYXqAU No.94356 Ignore Report Reply Quick Reply
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Is it a good idea/safe to try and work out when I can't actually eat anything solid? I literally made the decision two days ago to get back on healthy eating and exercising with the intention of bulking/strengthening enough to give me the confidence/incentive to finally start going to the gym, but then after one day of that some creep outside a bar smacked me in the jaw leaving me unable to chew solid food.

I've been drinking soup and protein shakes with added fruit, would it be wise to try and keep up with exercise or would I just be doing unnecessary damage?

I hate my life
>>
Priscilla Fanhood - Mon, 07 Aug 2017 23:52:25 EST ID:PxD3sApo No.94366 Ignore Report Quick Reply
>>94356
As long as you are hitting the calories you should be and the macros you need, it shouldn't make much of a difference
>>
10 out of 10 - Wed, 25 Oct 2017 06:48:53 EST ID:KcxzA8FH No.94468 Ignore Report Quick Reply
Liquid diet is for the toothless


Anybody Box, MMA? by Augustus Cleckleshit - Thu, 18 May 2017 00:05:52 EST ID:Z0hXLoav No.94161 Ignore Report Reply Quick Reply
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I been considering taking fighting to the next level by joining a boxing gym then later wanting to chase MMA

What are some insightful advice do you fellow fighters have to offer like on diet, work outs, drills, cardio, scheduling, mentality, discipline.

I have experience on fighting but the main things I struggle on is self discipline, diet and I'm concerned about scheduling also due to having a job. What are good ways to combat lack of self discipline and unorganized diet.

What role does weight lifting play also and what kind of weight lifting should I be doing. I have so many questions so please just lay down any advice thanks
7 posts and 1 images omitted. Click Reply to view.
>>
Barnaby Drenkinman - Sat, 29 Jul 2017 20:23:17 EST ID:mL6Q39uy No.94337 Ignore Report Quick Reply
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>>94298
>Dragon style Firebending
https://www.youtube.com/watch?v=GS9A1JuOKE8
>>
Cornelius Semblewatch - Sat, 19 Aug 2017 04:07:47 EST ID:KcxzA8FH No.94386 Ignore Report Quick Reply
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>>94161
I do MI5 Delta Forces MMA
>>
Low-key - Sat, 02 Sep 2017 22:05:35 EST ID:KcxzA8FH No.94405 Ignore Report Quick Reply
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>>94386
>>
Ian Pocklewell - Tue, 03 Oct 2017 21:33:51 EST ID:aAeGhNNL No.94444 Ignore Report Quick Reply
>>94323

wow your 5 years of amateur weightlifting beats my 2 degrees and 10 years of professional experience dealing with literally hundreds of disc-related patients. keep on keepin on, ape
>>
10/10 - Mon, 23 Oct 2017 06:45:48 EST ID:4VflwSaK No.94461 Ignore Report Quick Reply
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I get paid to BOX like a BISON!


Programs/Programming by Angus Fingerpet - Thu, 24 Aug 2017 23:08:22 EST ID:hPORbZ3R No.94395 Ignore Report Reply Quick Reply
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Let's talk about it. Do you do your own? If not, what programs have you tried? Also if you want to share some links, feel free.

I'll start; I'm currently trying to deadlift 500 pounds conventionally. I use straps at very maximal weights. My last max attempt was about 2 months ago and I lifted 445. I used Ed Coan's deadlift template which I'll post here:

http://tsampa.org/training/scripts/coan_phillipi_deadlift/

I had put on a little over 50 pounds onto my deadlift with this program in 10 weeks.

Currently I'm on week 8 of Layne Norton's PH3 program and I've seen big increases in not just my deadlift but also my bench, squat, and overall physique.

https://www.bodybuilding.com/fun/ph3-layne-norton-power-and-hypertrophy-trainer.html

I just did a rep test and the program calculated my estimated 1rm on deadlift should be somewhere around 470 at the moment. Depending on how much I'm able to pull at the completion of the program, I'm either going to continue trying to reach my goal of a 500 pound deadlift, start trying to go for a totally raw 500 pound deadlift (no straps), or possibly branch off into some Olympic lifting.

So that's me, show me what you got, /ana/
3 posts omitted. Click Reply to view.
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Simon Wozzlechut - Tue, 19 Sep 2017 11:20:27 EST ID:0ZCvu/xt No.94427 Ignore Report Quick Reply
Lmao what are all of these terms and such? Do people really have to put so much effort into lifting? Like, can't people just eat healthy and work out? What's the deal with all of these hardcore programs and bullshit? Sounds like people put entirely too much thought into lifting weights.
>>
Walter Turveyfuck - Thu, 21 Sep 2017 03:01:02 EST ID:V73ejJsB No.94428 Ignore Report Quick Reply
>>94427
What is the purpose of doing something if you are going to half ass it.

Might as well try and better yourself.

For you, the very act of entering the gym is the accomplishment. For others, it is the act of getting better and needing the gym to do it.

>Lmao what are all of these terms and such? Do people really have to put so much effort into llearning? Like, can't people just get a degree and watch local news?? What's the deal with all of these hardcore books and bullshit? Sounds like people put entirely too much thought into learning
>>
Alice Snodbury - Fri, 22 Sep 2017 12:07:54 EST ID:zEmquXsI No.94429 Ignore Report Quick Reply
>>94428
He half arsed his troll post and it was enough to move at least one dumb object into motion.
>>
Polly Gecklehat - Fri, 22 Sep 2017 12:11:27 EST ID:V73ejJsB No.94430 Ignore Report Quick Reply
>>94429
This board is so slow, I need something to respond to
>>
All Hallow's Eve - Sat, 21 Oct 2017 23:34:58 EST ID:jqF6g0TY No.94458 Ignore Report Quick Reply
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Just do it- Nike, Goddes of Victory


how much pct by Thomas Sillersug - Wed, 01 Mar 2017 17:04:18 EST ID:d1SQm7XU No.93978 Ignore Report Reply Quick Reply
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Sorry if this one gets posted a lot I couldnt find anything on it..

Looking to start my first dbol only cycle (25mg daily) i've been told I should half these and do one part in the morning and the second at night.. is this correct?

I have enough supply to last me 30 days then ill be taking nolvadex and clomid as part of my PCT for about 4 weeks (as well as fish oil capsules throughout both cycles)

question is, what does of both nolva and clomid should I be looking at to get my body back to normal? i've had a look around and cant get a straight response on this one..

thanks!
>>
Nicholas Turveystone - Sat, 07 Oct 2017 15:22:05 EST ID:UdISsYNv No.94445 Ignore Report Quick Reply
An oral only cycle? Top kek. So bad for your liver and like 0 gains. Why not inject?
>>
Martin Pickridge - Wed, 18 Oct 2017 17:05:04 EST ID:QiL1Zuda No.94452 Ignore Report Quick Reply
You already know oral only isn't advisable but whatever. I wouldn't bother with clomid tbh. 40 nolva first week or two then 20 the others. search UK forums for info on oral only, they're more open to this.
>>
All Hallow's Eve - Sat, 21 Oct 2017 23:20:20 EST ID:jqF6g0TY No.94455 Ignore Report Quick Reply
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>Would this help, bro?
Chris Hemsworth gushed about the tome, titled True To Form, by Dr. Eric Goodman, writing: 'If you've ever suffered from back pain or want a stronger healthier body then check this book out.'

The post continued: 'I incorporate it into my everyday workouts and daily movements and I've never felt stronger, it's incredible . (Also if you do it next to a helicopter in the beautiful Australian outback it looks and feels even better)

'Dr. Eric Goodman has spent years studying human physiology and movement, and has helped people of all ages and occupations heal and correct lifelong debilitating pain. "


this has more to do with fitness than mental health i think by Beatrice Grandlock - Sun, 15 Oct 2017 00:29:58 EST ID:W4cDUg0E No.94447 Ignore Report Reply Quick Reply
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So, I have bipolar II disorder and its gotten to the point where my life is in shambles. Unemployable, mind is mush, etc. The last few days I've been taking klonopin (Dr. prescribed) and with my other meds, because I was hitting a point where I couldn't take the stress anymore. I really feel like I can function in the world like this with this seroquel/klonopin combo The unfortunate part about that, is the addictive nature of klonopin. I'm certainly not trying to get physically addicted, and I have some ideas on how I will be able to medicate myself properly.

Daily, I take celexa and seroquel. The klonopin with the seroquel seemed to stop all paranoid/extreme/self-flaggelating thoughts when taken. The downside I noticed was increased aggressiveness (I was being way rude to people that were on my team, playing badly, in Overwatch)

I plan to use CBD and kratom on days where I am not using any klonpin, which would ideally be very rarely. CBD has been known to potentiate klonopin, so to lower the risk of addiction, lower doses can be used in conjuncrion with CBD.

I know of other herbs and compounds I want to use: Skullcap, Rose Hips, Green Tea, Chammomile, Kava Kava, Lemon Balm... I know there's a ton more

Can anyone suggest any potential tools I could have missed out on?

Any experience reports using these types of herbs/compounds for bipolar hypomania or just general anxiety in the past? Please share!!!


Stop being fat advice for fat lazy fuck by Phineas Blatherfield - Tue, 30 May 2017 00:49:16 EST ID:hXNCrVUe No.94194 Ignore Report Reply Quick Reply
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Sup /ana/

I figured 420chan would be the best place to get some advice.

I'm fat. For the first time in my life. I'm uncomfortable, insecure, and embarrassed to be in pictures. Most of my life I was ~150 pounds (6'1) then growing into my adult body I hit 180, and was happy and looked filled out. Now I'm at 220 and I legit feel fucking gross. My weight has been pretty steady for a year or so.

I have an eating problem. I was in a high stress job for a couple years and ate a ton of really fucking awful food. I kind of got lazy, gave up, and ate whatever I want whenever I want (no fast food, no soda, just lots of garbage.)

I'm lazy. I'm looking for a short term solution to cutting calories. I'm actually looking to cheat. I'm curious if there are any weight loss pills that work. Whether they speed up metabolism, curb appetite, I don't care. I have 3 bottles of hydroxycut which I'm 99% sure are bullshit, but I don't know.

Short of amphetamines, are there any legal/illegal pills that work? Any hacks to stop being a fat fuck? I've tried eating less in the past by slowly cutting portions, snacks, replacing meals, etc etc etc and I always suck.
>>
Phineas Blatherfield - Tue, 30 May 2017 00:58:40 EST ID:hXNCrVUe No.94195 Ignore Report Quick Reply
Also, I'm willing to make sacrifices to my health. I'm reading up about ephedrine. Some say it doesn't help if you're above 15% body fat. Willing to potentially kill myself taking ephedrine for a couple months to drop 40 pounds. Any other (bad) advice welcome
>>
Phyllis Dillerchurk - Tue, 30 May 2017 14:22:57 EST ID:hsY2bzgU No.94196 Ignore Report Quick Reply
>>94195
If you cheat you won't address that you currently eat for 220 pounds so you'll drift up. I am going to tell you what you don't want to hear because it's the actual right answer. You can do stims and lose weight but you'll be destroying yourself on stims or you'll just put it on when you stop.

You can lose 2 pounds per week easily by running a 1000 calorie deficit. And if it's via exercise and a thought out diet sure it's harder but the benefits are greater. Feeling fit and great will in time be "easier" than taking the short cut. And that's the thing. The easy short term route often ends up harder in the medium and long term.

Arbitrarily changing things without locking down everything else will fail because you just tend to compensate in other ways. Instead of just eyeballing it try counting. I lost a bit of weight by cutting out alcohol and high calorie shit but that got me from 300 to 280 pounds I'm around your height and I bounce between 170 and 190 depending on the season and water weight, 90% of the time I weight 175 to 185 and that puts me around 10-15% body fat

>calorie budget and don't buy what you don't plan on eating before you next reach the shop. Don't keep food you can graze on. Make sure it needs a lot of prep.
>Make sure you satisfy macro and micro nutritional needs. You can probably do this with 1000 calories which leaves a little room to not eat optimally which is good for your sanity
>don't eat under 1500 calories though. This is below maintenance for your target weight if you lay in bed if you actually exercise the weight then falls off
>Have your first meal as late as possible if you find it's hard to stop once you start.
>Breakfast being the most important meal doesn't mean you need your sugary carb flakes with sugar. It means make it count, fibre and protein.
>fill up on veg that aren't starchy if you find your portions small.
>If you just want to burn calories cardio.
>Weights will mean you need to lose less weight to look good though and increase your energy usage when exercising
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Albert Pockworth - Tue, 30 May 2017 21:14:48 EST ID:hXNCrVUe No.94199 Ignore Report Quick Reply
>>94196
Oh I plan on making lifestyle changes as well. I work 10+ hour days. I'm sure I have lots of "excuses" like having to drive 3 hours a day, and not having time for meal prep. My first order of business is slowly titrating calories. I want to see relatively fast results. I'm fulling aware of the consequences of "cheating." I know this is a short term solution to a long term problem.

nb. I know I'm being a lazy faggot.
>>
Hugh Crenningfuck - Fri, 08 Sep 2017 11:42:04 EST ID:J7R1O7U3 No.94413 Ignore Report Quick Reply
stack DNP and Yohimbine everyday for 4 weeks.
DNP at 150-300mg ED and Yohimbine at 10-20mg ED.
Take the DNP in the morning and the yohimbine preworkout on days you do workout and in the morning with the DNP on days you don't train.

Make sure to do plenty of cardio and that you actually COUNT your calories and eat at a deficit.
>>
James Chamblehood - Sat, 23 Sep 2017 11:22:57 EST ID:wuA7e43D No.94431 Ignore Report Quick Reply
>>94195
> Also, I'm willing to make sacrifices to my health.

i.e. "I am interested in short term gains that will not last and will result in me being overweight again in 2 years, and damage my heart to boot"


Had / have a cold by William Hushkun - Sat, 09 Sep 2017 18:04:09 EST ID:/eIDkfmu No.94416 Ignore Report Reply Quick Reply
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Been sick the past couple days, still a little sick now.

Should I mow the yard or wait till i'm all the way not sick?
>>
Edward Blathershaw - Sat, 16 Sep 2017 06:43:09 EST ID:zEmquXsI No.94424 Ignore Report Quick Reply
>>94416
If you have a head cold then you're not super sick. Light exercise is good for you. Going all out will be bad but even getting a little warm doing it will be good.

If you have "below the neck" symptoms don't though. Take it easy if you are sore, have breathing problems etc.

Obviously going to the gym and sneezing on everything is still bad.
>>
Charles Peppernick - Sat, 16 Sep 2017 13:16:30 EST ID:Loj+YSMb No.94425 Ignore Report Quick Reply
>>94416
A little exercise is actually good when you're sick as it gets the blood flowing and kicks your immune responses into higher gear. However if you have a fever you should definitely just rest, and even if you don't keep it light. Can't imagine you'll be huffing and puffing if you're just mowing the lawn and it sounds like you've gotten over the worst of it so I'm sure it's fine


Theory... by MyDickIsStrongerThanYourWholeBody - Tue, 12 Sep 2017 23:23:57 EST ID:jf7oW54O No.94419 Ignore Report Reply Quick Reply
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So Ive been cutting hard all summer, but there are a few scattered days where I eat a ton. I noticed... that immediately following these days my strength and apparent muscle definition go up and I dont gain any fat from it as the rest of the days im cutting... Can this be called micro bulking? is this plausible?
>>
Fucking Bettingville - Wed, 13 Sep 2017 01:16:37 EST ID:V73ejJsB No.94420 Ignore Report Quick Reply
that is a "refeed" and before anyone defines that, yes when you go on a cut you can refeed every 2-4 weeks and eat at a surplus or maintenance and sustain muscle mass, performance all while losing the same amount of weight .

The physiological aspect is, your body is used to running on less nutrirents so your insulin sensitivity is high and you just gave it a bunch of food and insulinogenic items so, yeah, of course your energy stores and muscles will go "GIBBE PLS"
>>
Jarvis Lightbury - Thu, 14 Sep 2017 00:53:51 EST ID:jf7oW54O No.94421 Ignore Report Quick Reply
>>94420
Its more than just sustaining man. Im going up
>>
Hamilton Honeydock - Thu, 14 Sep 2017 17:01:24 EST ID:V73ejJsB No.94422 Ignore Report Quick Reply
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>>94421
Yes, for the same reasons I mentioned. You can gain mass while losing weight if your protein is high enough and you get your calories right
>>
Hamilton Honeydock - Thu, 14 Sep 2017 17:02:24 EST ID:V73ejJsB No.94423 Ignore Report Quick Reply
>>94421
also maintenance refers to your caloric intake.
So if you burn 2000 a day, and eat 2000 a day, you are eating at maintenance


Calishtenics by Nell Wenderhall - Fri, 25 Aug 2017 10:56:22 EST ID:/TrPADrc No.94396 Ignore Report Reply Quick Reply
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Guys i am former fat now who is skinny fat at 52 kilos. i want to change that and add some muscle so can you recommend me a long term routine? and any tips for skinny fat thing?
2 posts omitted. Click Reply to view.
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Ebenezer Sirringdat - Sat, 26 Aug 2017 15:13:08 EST ID:/TrPADrc No.94401 Ignore Report Quick Reply
>>94397
no iam 166cm (5f5 i think) so i eat a slight surplus on a bulk?
>>
Phoebe Bruttingletch - Sat, 26 Aug 2017 16:42:58 EST ID:SzZCuWIq No.94402 Ignore Report Quick Reply
>>94401
Yeah, 52 kilos is not skinnyfat. It's the sort of weight where gaining weight makes your lfie expectancy shoot up and losing it makes it plummet. Run a small surplus ensure your weight increases over time. Make sure you get a wide variety of foods in as there's a good chance your body has depleted supplies of things. If you genuinely think you're not just thin, you have an unhealthy body image. Skin always has a little give, it's never so taut you can't pinch a tiny bit or fold it, seeing ribs doesn't make you underweight but if you can do it without raising your arms and think you're fat then also see a psych. Or at least acknowledge your own self image is skewed and remember to offset it a bit.
>>
Phoebe Bruttingletch - Sat, 26 Aug 2017 16:52:19 EST ID:SzZCuWIq No.94403 Ignore Report Quick Reply
>>94402
That said if you really were fat and did it then good job. I just think you might have overdone it by a few kilos.
>>
Awesome music track - Sat, 02 Sep 2017 05:56:04 EST ID:J/e3auT6 No.94404 Ignore Report Quick Reply
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>>94396
Special presentation. It´s like a good fitness theme:

https://www.youtube.com/watch?v=qGq-2gY81os
>>
Ebenezer Sirringson - Sun, 10 Sep 2017 05:44:47 EST ID:UYBgTLLg No.94418 Ignore Report Quick Reply
>>94396
sounds like anorexia to be honest. or you forgot to tell us you're 1.30m


Doug Hepburn or 3x5-8 by Nicholas Fuckingwill - Sat, 12 Aug 2017 18:52:06 EST ID:cjM9BsSo No.94372 Ignore Report Reply Quick Reply
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I've just been out of work and working out each body part a day (5x a week)with a fair br of volume on top of that swimming 2x a week and boxing circuit 1x.

Now I'm about to be working in construction again,long days lots of moving about so I'm going back to 3 days lifting 1 circuit 1x swimming.

For the lifting I'm thinking just doing this

A/b/a
B/a/b

Workout A
Press from Stands (out of the rack, if you prefer)
Bench Press
Two-hands Curl

B
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4 posts and 1 images omitted. Click Reply to view.
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William Chummerbit - Tue, 15 Aug 2017 05:28:26 EST ID:QRbgnf6i No.94377 Ignore Report Quick Reply
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>>94376
Yeh ok I'll do that.I suppose it will work out better because of the light what is incorporated into it.

I'll start TM next Tuesday,should I try and test my 5 rep Max's this week ?
>>
James Clurringworth - Wed, 16 Aug 2017 20:45:35 EST ID:0DL7sJeJ No.94380 Ignore Report Quick Reply
>>94377
You dont need to test your 5rms yet, because you usually start with 90% of your 5RM anyway.
That being said, use the maxes you think you can easily hit for 6-7 reps.

An easy way is to divide your max by 1.2 for squat 1.15 for bench and 1.125 for deadlift
>>
Graham Blythefoot - Thu, 17 Aug 2017 17:58:16 EST ID:QRbgnf6i No.94381 Ignore Report Quick Reply
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>>94380
Hmmm I did it any way today

I got
Squat -117kg x5 it sort of felt easy so I went to 120 and I knew my lower back wouldn't be able to handle it probably due to not squatting much this year.

Bench press 1x4 85kg 1x190kg (so hard at the top of the lift)

Deadlift (my nigga) 162.5x1 155x5 over under hand

Never done ohp but I'm guessing 62.5 1x3 maybe 2-3 push press with 65

What weight should I start with on the program ?

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Fuck Songerwell - Sat, 19 Aug 2017 09:24:06 EST ID:919vO/V0 No.94388 Ignore Report Quick Reply
1503149046723.png -(833891B / 814.35KB, 640x1136) Thumbnail displayed, click image for full size.
>Are you better off doing seated barbell ohp ?

I've always done bb standing and db seated but someone who's been huge before told me I should just do barbell seated as you can lift more weight which means more strength and growth to the shoulders.

You read online that ohp standing is better for the whole body but be honest who cares if it's good for your lower back and legs of you are squatting deadlifting and doing an exercises
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Wesley Hullydock - Wed, 23 Aug 2017 00:17:48 EST ID:8JlDf1tR No.94393 Ignore Report Quick Reply
>>94388
train each like seperate lifts.

This is the progression tree I make for people
*If at any time they can simply do 5, they do not need to do 3. Minimal goals listed.

ohp x 5
ohp x3 ohp x 5
ohp off pins x5> ohp x3 >ohp x5
ohp off pins x3 >ohp off pins x5 >ohp x3 >ohp x5
seated ohp > ohp off pins x3 >ohp off pins x5 >ohp x3 >ohp x5
seated ohpx3 > seated ohp x5>ohp off pins x3 >ohp off pins x5 >ohp x3 >ohp x5

usually by this time its time to move onto a routine with more periodization and volume, but people stall on OHP really fast on LP, but while we wait for deadlift and squat to start stalling, I do this for OHP and bench.


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