Why do so many people have such shiit-tier routines? (Rant)

[newtmiscer]

OP im making the leanest and quickest gains of my life working out 6 days a week (each muscle group 2x a week). Please stfu and come back when you look like you lift and are out of the noob gains phase

[phillyfreak7]

HOW TO BE TONE

O hai guise. We all know that bodybuilding is bad cuz you bulk then you get too big and gurlz wont like you anymore cuz you wont have dem tonez abs. Here is a guide on how to be tone (like me):



You want to work with high reps n shit. Very light weight at 20-30 reps to really define and tonez your muscles so gurlz will suck your dick.

It isnt necessary to work legs cuz nobody sees em, therefore, they don't matter.

Avoid the major compound exercises like squats and deadlifts. These are bad for 2 reasons.

1) They bulk you up so you don't get tone
2) For squats, the bar can hurt your back. If you insist on squatting (high reps of course), be sure to use the pussy pad cuz the pussy pad will get you pussy. And deadlifts are bad for your back and there's no point in having a lower back cuz gurlz don't care about a tone back.

Also, it is crucial that you stay away from free weights. They're hard and don't tone your muscles

Put much emphasis on bicepts, chest and abs. Here is my toning routine that I go by religiously. I'm starting to be moar tonez and gurlz are liking me moar.

Monday: bicepts/chest/abs
Tuesday: bicepts/chest/abs
Wednesday: bicepts/chest/abs
Thursday: bicepts/chest/abs
Friday: bicepts/chest/abs
Saturday: bicepts/chest/abs
Sunday: recovery

So as you probably already notices, i do bicepts/chest/abs every day. This is because I'm a ****ing G and I can handle full body 6 times a week.

For bicepts, i do:

Cable one arms curls (these really tonez me) 5x50
Cable curls 5x30
Cable hammer curls 5x30
Machine curls 4x20
Other machine curls (go heavy on these because toning isnt easy) 4x30
Squat rack DB curls (lightweight because free weights are hard) 4x50

For chest, i do:

Cable flies 7x40
Cable incline flies 7x50
Cable decline flies 5x20
Machine benchpress 5x100
Machine decline benchpress 5x137 (these are so you can get dat dere pec overlap so gurlz will like you)


For abz, i do:

Ab crunches 5x100 (warmup)
Ab curls 4x20
Leg raises 4x20
Ab presses 4x20
Plank 4x20:00
Ab extensions 4x50 (this really tonez your abz)

And for a nice burnout i do ab rows 5x200 supersetted with barbell upside down overhead cable ab situps 5x50

Here's my professional guide on toning abs. Written in great detail with very useful information. The following information may open doors towards getting pussy:

http://forum.bodybuilding.com/showth...hp?t=122223081

oh and its good to be sore cause sore=tone


So that how you tonez. And as far as diet goes, try not to eat over 1000 calories a day because you will get fat and gurlz wont like you because you're not tone.

Enjoy.

(I have a 11/10 gf that sucks my dick everyday cuz i iz tonez)

(btw im so tone)

EDIT: Also, don't listen to the people who tell you that you have to train legs and all that bull****. they just be hatin cuz they're not tone

Yeah, I quoted a wall of text... But this is beautiful.

[eXtine]

So compounds are fantastic for getting all of your muscles on the same page and looking well balanced, correct? I ask because I don't do any isolations because I want to look balanced.

do both

[RandomBingeBrah]

The deadlift is what makes me grow stronger overall, same with squats. Once you break a PR with Deadlifts ALL of your isolations lifts usually all go up with it. Same thing when your squats go up...all of you leg isolations go up with it automatically by default. Who cares if you start deadlifting with 50lbs on the bar...who cares what people around you think...just ****ing start and get use to it...trust me you will be glad you started them.
Brb I break PR's on all isolations after I break PRs on compounds.
Brb CNS & strength levels up every time I deadlift and squat heavy.
Brb people wondering why they plateau doing 40 sets of isolations...

[newtmiscer]

The deadlift is what makes me grow stronger overall, same with squats. Once you break a PR with Deadlifts ALL of your isolations lifts usually all go up with it. Same thing when your squats go up...all of you leg isolations go up with it automatically by default. Who cares if you start deadlifting with 50lbs on the bar...who cares what people around you think...just ****ing start and get use to it...trust me you will be glad you started them.
Brb I break PR's on all isolations after I break PRs on compounds.

you look like chit even if you're not frauding. Who cares if you deadlift 45,000 lbs if you're at 17% bf and nobody can tell that you lift

[frutistafreeze]

****ty form is much worse than a ****ty routine

[RandomBingeBrah]

you look like chit even if you're not frauding. Who cares if you deadlift 45,000 lbs if you're at 17% bf and nobody can tell that you lift

No-AVI

Starting reps : 451

[armoBOSSDOGG]

DLing, Squatting, Benching, and OHPing heavy ass weight in the gym is the biggest ego boost ever. why wouldn't you want to do that

[Faust24]

So compounds are fantastic for getting all of your muscles on the same page and looking well balanced, correct? I ask because I don't do any isolations because I want to look balanced.

No compunds do not get everything on same page, please read that guy's statement again.

Here is an example:
If I squat ATG, and my hamstrings are the weak point. In order to do the lift you will need to lean forward to allow yourself to move your legs up, then do a good morning with your lower back to lift the weight up.

If you do a barbell curl and your biceps are weak you will use your anterior delts to swing your arms up giving you momentum.

If you do a seated press and your anterior delt is weak then you will arch your back to much bringing in your upper chest, if your upper chest is to weak during incline press you will again arch your back and use your lower pecs.

If your doing any press and your triceps over power your chest you will do a majority of you chest movement at the bottom where it is easiest and use triceps at the top where it is hardest.

Compunds are terrible cause other muscles can help you cheat the weight up. Isolation work is best cause it allows strict perfect form.

[SolidOakie]

No compunds do not get everything on same page, please read that guy's statement again.

Here is an example:
If I squat ATG, and my hamstrings are the weak point. In order to do the lift you will need to lean forward to allow yourself to move your legs up, then do a good morning with your lower back to lift the weight up.

If you do a barbell curl and your biceps are weak you will use your anterior delts to swing your arms up giving you momentum.

If you do a seated press and your anterior delt is weak then you will arch your back to much bringing in your upper chest, if your upper chest is to weak during incline press you will again arch your back and use your lower pecs.

If your doing any press and your triceps over power your chest you will do a majority of you chest movement at the bottom where it is easiest and use triceps at the top where it is hardest.

Compunds are terrible cause other muscles can help you cheat the weight up. Isolation work is best cause it allows strict perfect form.

Wow. Solid logic. Thanks for the clarification!

[DavidL913]

Strength= more weight lifted

more weight lifted= greater volume.

More volume in short amount of time (intensity). greater poundages lifted.

factor in intensity and time under tension principle equates to more weight lifted in a short amount of time.

hypertrophy

[CarbLoading]

I guess Dorian Yates and Mike Menzer were wrong about training each body part once a week and doing minimal sets, and op @ 155lbs knows it all.

[RandomBingeBrah]

I guess Dorian Yates and Mike Menzer were wrong about training each body part once a week and doing minimal sets, and op @ 155lbs knows it all.

Natty protein synthesis lasts upto 36 hours

People on dat der protein synthesis lasts 2-4 times as long.

Thats how 1 bodypart per day splits were created.

Natty should be hitting each body part 2-3 times a week because of this.

[Fsharpasharp]

I guess Dorian Yates and Mike Menzer were wrong about training each body part once a week and doing minimal sets, and op @ 155lbs knows it all.

Like i said before Lol @ any natty lifters following a routine meant for cycling bodybuilders.

[CarbLoading]

Natty protein synthesis lasts upto 36 hours

People on dat der protein synthesis lasts 2-4 times as long.

Thats how 1 bodypart per day splits were created.

Natty should be hitting each body part 2-3 times a week because of this.

Its all bro science bro, the tests need to take different recovery rates into consideration and cns effects on different people not just a select few

whatever works for you.

If you train hard enough 1x a week is enough, your priority after a weights session is recovery so you can exceed your lifts next time you hit them on a bulk and so on.......you just cant recover properly if you hit each body part twice a week.

brb squatting till failure, and then doing it again 3 days later while doing every other body part inbetween.....please.

but each to there own, people recover differently and training more often makes people happier so do it.

for me 4x a week max and 5 days max when i bike ride

and layne nortons PHAT is the worst routine I have ever seen.

Like i said before Lol @ any natty lifters following a routine meant for cycling bodybuilders.

bro you cant preach anything, your 155lbs.

you know phat is designed by a juicer?
you know everyone on simply shredded juices?

whatever works for you.

go on steroidology and you'll see people who look absolutely awful and run numnerous cycles.

Diet plays a larger role than workout frequency.

dealwithit.

[RandomBingeBrah]

Its all bro science bro, the tests need to take different recovery rates into consideration and cns effects on different people not just a select few

whatever works for you.

If you train hard enough 1x a week is enough, your priority after a weights session is recovery so you can exceed your lifts next time you hit them on a bulk and so on.......you just cant recover properly if you hit each body part twice a week.

brb squatting till failure, and then doing it again 3 days later while doing every other body part inbetween.....please.

but each to there own, people recover differently and training more often makes people happier so do it.

for me 4x a week max and 5 days max when i bike ride

and layne nortons PHAT is the worst routine I have ever seen. I

But it isn't bro-science.... protein synthesis in nattys being 24-36hours is proven through actual scientific studies

If you can't do heavy compounds 2-3 times per week you're doing too much isolation training.

Pretty much ALL the NON-BROSCIENCE actual science PhD ****ers all say naturals should train each bodypart 2-3 times a week.

[IDrinkBloodLOL]

Honestly? Because they listen to the kind of people who post in the Exercises subforum.

BRB nuthugging Rippletits

[CarbLoading]

But it isn't bro-science.... protein synthesis in nattys being 24-36hours is proven through actual scientific studies

If you can't do heavy compounds 2-3 times per week you're doing too much isolation training.

Pretty much ALL the NON-BROSCIENCE actual science PhD ****ers all say naturals should train each bodypart 2-3 times a week.

No bro, you aren't training hard enough.

you train properly deadlifts or squats and you will be sore for close to a week.

You need to get to failure and increase weight each week on a bulk or your wasting your time.

[RandomBingeBrah]

No bro, you aren't training hard enough.

you train properly deadlifts or squats and you will be sore for close to a week.

You need to get to failure and increase weight each week on a bulk or your wasting your time.

lol if you can't deadlift heavy for more than once a week your form is terrible.

brb did 4 plate r-DL's PR'd 5x5 on sunday and again today (Wednesday) Will do it again next monday going up another 10-20lbs.

brb not training hard enough apparently.

brb started training only 4 months ago....brb started at 75lbs deadlifts on day 1. brb progressively overloaded every single week since then deadlifting 2-3 times a week.

[thefederalist]

The deadlift, another favorite of bodybuilders since the inception of the sport! The deadlift is a phenomenal way to work every muscle in the lower body and strengthen the entire back and its surrounding muscles. In fact, the deadlift is the most effective exercise for building core strength. Having a strong core helps protects internal organs, and stabilizes the spine. This prevents low back pain and injury.
The deadlift will definitely help you with your muscle building goals! If you are determined to accomplish that increase in muscle mass, then why not get down with the powerful deadlift at least once per week?

For bodybuilding, the best method is to perform all repetition ranges .
Muscular power: 1-5 reps
Strength and size: 6-8 reps
Hypertrophy: 8-12 reps

Pick a damn reason in them. Only people that have excuses are people with serious injuries. The rest of you need to get the sand from your clams.

No thanks. I'll keep fitting into my slim jeans while you have to ask the store clerk if they have your cut in a 38.

[RearDeltoids]

i dunno i usually just do the big 3 + olympics then gtfo lol

brb only training 3 times a week
brb amazing long breaks where i can just chill and sit down
brb dont hafta move from the area of the gym

just curious, whats your routine?

[Padmasana]

Full body every other day checking in.

[IDrinkBloodLOL]

No bro, you aren't training hard enough.

you train properly deadlifts or squats and you will be sore for close to a week.

Just anecdotally, in my own experience how sore you are has nothing to do with how intensely I exercise and everything to do with how much protein I consume. I noticed a while ago that if I am eating 200g protein/day, I can half kill myself every day and hardly be sore at all.

[thefederalist]

this is proper form. will leave you sore for weeks.

[strongname]

lol if you can't deadlift heavy for more than once a week your form is terrible.

brb did 4 plate r-DL's PR'd 5x5 on sunday and again today (Wednesday) Will do it again next monday going up another 10-20lbs.

brb not training hard enough apparently.

brb started training only 4 months ago....brb started at 75lbs deadlifts on day 1. brb progressively overloaded every single week since then deadlifting 2-3 times a week.

okay bro, u still look like sh!t regardless of fraudin on 75 to 405 5x5 in 5 months and increasing in another few days
L O L

[yelojackt]

Obvs it's best to get strong as faurk then go on a hypertrophy routine

[hzx]

"The rest of you" meaning? My deadlift PR is 140kg (~309lbs) for 5 reps. Not bad for my weight, so I don't know who you're directing that to.

I'm not a bodybuilder, so I deadlift. I maintain that if you are a bodybuilder, you don't need to deadlift.

if you're not a bodybuilder, then fukoff. this is a bodybuilding forum. bye

[arn710]

If you're natural and do a 5 day split, stop lifting

lol no

No compunds do not get everything on same page, please read that guy's statement again.

Here is an example:
If I squat ATG, and my hamstrings are the weak point. In order to do the lift you will need to lean forward to allow yourself to move your legs up, then do a good morning with your lower back to lift the weight up.

If you do a barbell curl and your biceps are weak you will use your anterior delts to swing your arms up giving you momentum.

If you do a seated press and your anterior delt is weak then you will arch your back to much bringing in your upper chest, if your upper chest is to weak during incline press you will again arch your back and use your lower pecs.

If your doing any press and your triceps over power your chest you will do a majority of you chest movement at the bottom where it is easiest and use triceps at the top where it is hardest.

Compunds are terrible cause other muscles can help you cheat the weight up. Isolation work is best cause it allows strict perfect form.

This is one of the dumbest things I have ever read on this forum. The worst part is that you actually believe it. There is no helping you