200 pounds pre-cut vs 200 pounds after cut

[burlyman619]

Well thanks anyway guys.. I never said I was the best looking guy, and I never said in the title "Ronnie coleman style transformation gtfih to have your mind blown!!!!@!" and I'm not sure why so many people feel the need to insult me. I can't see without my glasses, I have stretch marks on my back and I never said jason blaha routine was the best. I never said I was the best. I'm just trying to improve myself.

Fuk the haters bro. Keep pushing to improve yourself. There are people that posted itt that legit want to help you. Keep hustle'n brah

[burlyman619]

duuuuuude... not everyone is on dat creatine

10 sets of 20 rep squats

Please tell me you are trolling

Nope. 8 sets of 6-20 reps is completely doable. 1-2 min rest. If you want to grow, you need to actually push yourself. srs not trolling bro. You have 7 days to recover.If youre eating right and resting, there is no prob completing those workouts.


Like I said I followed this for the first few weeks of my prep. I now have switched to intensity focused workouts . For example today


45 sec rest between sets.


BB rows 4 sets : 6-12

underhand Lat pull super seted with cable rows : 20, 15, 12, 8

narrow grip pull down supersetted with standing lat pull downs : 20, 15, 12, 8

wide grip assisted pull ups supersetted with hammer curls : 15/20, 15/20, 15/20

BB curl : 4 sets , 10ish reps .


Focused on time under tension, contraction of the muscles (never really locking out), exhausting the groups COMPLETELY.

I completely all those workouts week in and week out for this prep, with fasted cardio in the morning and in a caloric deficit.

[invrlose123]

Fuk the haters bro. Keep pushing to improve yourself. There are people that posted itt that legit want to help you. Keep hustle'n brah

Yeah, I do appreciate the ones who were helpful. I'm going to start PPL, I'm not sure if Im advanced enough for a bro split like you are on

[Geoloop]

After pics not loading brah, all i see is a non lifting *******.

[invrlose123]

After pics not loading brah, all i see is a non lifting *******.

Okay

[OldNewb29]

Take 1 rest day a week and 1 day you just hit your weak points



CHEST:
Standing Cable Flyes (isolated squeeze) 6 sets 15-20 reps
Incline Bench Press (dumbbell or Barbell) 5-7 sets 8-12 reps
Dumbbell Pullovers 4 sets 10-15 reps
Hammer Strength or Flat Bench Press 5-7 sets 8-12 reps
Pec Deck with a squeeze 3-4 sets 12-20 reps
Decline Bench Press 3-5 sets 8-12 reps

BACK:
Warm up with Deadlifts 4-5 sets 10 reps
Wide Grip Front Lat pulldowns 8-10 sets 10 reps
Seated Cable Rows 4-6 sets 10-15 reps
Front Pulldowns Underhand 4-6 sets 10-12 reps
T-bar or Barbell Rows 3-5 sets 10-12 reps
Back Extensions 3-4 sets 15 reps
1-arm Dumbbell rows 3-5 sets 8-12 reps
Deadlifts 3-5 sets 6-12 reps

SHOULDERS:
Cable Side Laterals 5 sets 10-12 reps
Seated Shoulder Press 4-5 sets 10-12
Rear Delts Dumbbell Flyes 4 sets 10-15 reps
Dumbell Side Laterals 5 sets 10-12 reps
Dumbbell or Barbell Front Raises 3-5 sets 10-12 reps
Shrugs 4 sets 20 reps
Upright Rows 4 sets 10-15 reps
Reverse Dec Flyes 4 sets 10-15 reps

ARMS:
Wrist Curls 3 sets 15-20 reps
Reverse Curls 3 sets 15-20 reps
Hammer Curls 4 sets 12-15 reps
Standing Dumbbell Curls 4 sets 10-12
Triceps Pushdowns 4 sets 20 reps
Incline Dumbbells Curls 4 sets 12-15 reps
Overhead Dumbbell or Seated Rope Triceps Extensions 4 sets 20 reps
Machine Preacher Curls 4 sets 12-15 reps
Single Arm Pushdowns alternate grip 4 sets 20 reps each grip
High Cable Biceps Curls 4 sets 15-20 reps

LEGS:
Warm up:
Hip Adduction and Abduction 3 sets 15-20 reps
Leg Kick Back 3 sets 20 reps
Workout:
Squats 8-10 sets 6-20 reps*
Leg Press 4-5 sets 10-15 reps
Walking Lunges 3-5 sets 20 steps
Hack Squats 5 sets 10-15 reps
Stiff Leg Deadlifts 4-5 sets 10-12 reps
Leg Extensions 5-8 sets 10-15 reps
Lying Leg Curls 6-10 sets 10-15 reps
Seated Calf Raises 4 sets 10 reps
Donkey Calf Raises 4 sets 10 reps
Leg Press Machine Calf Raises 4 sets 10-15 reps
*Squats are perform deep and strict form

That's just an idea of a BB specific routine . Move the lifts around to your benifit . Like moving wrist curls at the end of your workout , ect . This is what I did weeks 14-8 on my prep

I think you need to add a few more arm curl variations bro.

[Goku69]

Take 1 rest day a week and 1 day you just hit your weak points



CHEST:
Standing Cable Flyes (isolated squeeze) 6 sets 15-20 reps
Incline Bench Press (dumbbell or Barbell) 5-7 sets 8-12 reps
Dumbbell Pullovers 4 sets 10-15 reps
Hammer Strength or Flat Bench Press 5-7 sets 8-12 reps
Pec Deck with a squeeze 3-4 sets 12-20 reps
Decline Bench Press 3-5 sets 8-12 reps

BACK:
Warm up with Deadlifts 4-5 sets 10 reps
Wide Grip Front Lat pulldowns 8-10 sets 10 reps
Seated Cable Rows 4-6 sets 10-15 reps
Front Pulldowns Underhand 4-6 sets 10-12 reps
T-bar or Barbell Rows 3-5 sets 10-12 reps
Back Extensions 3-4 sets 15 reps
1-arm Dumbbell rows 3-5 sets 8-12 reps
Deadlifts 3-5 sets 6-12 reps

SHOULDERS:
Cable Side Laterals 5 sets 10-12 reps
Seated Shoulder Press 4-5 sets 10-12
Rear Delts Dumbbell Flyes 4 sets 10-15 reps
Dumbell Side Laterals 5 sets 10-12 reps
Dumbbell or Barbell Front Raises 3-5 sets 10-12 reps
Shrugs 4 sets 20 reps
Upright Rows 4 sets 10-15 reps
Reverse Dec Flyes 4 sets 10-15 reps

ARMS:
Wrist Curls 3 sets 15-20 reps
Reverse Curls 3 sets 15-20 reps
Hammer Curls 4 sets 12-15 reps
Standing Dumbbell Curls 4 sets 10-12
Triceps Pushdowns 4 sets 20 reps
Incline Dumbbells Curls 4 sets 12-15 reps
Overhead Dumbbell or Seated Rope Triceps Extensions 4 sets 20 reps
Machine Preacher Curls 4 sets 12-15 reps
Single Arm Pushdowns alternate grip 4 sets 20 reps each grip
High Cable Biceps Curls 4 sets 15-20 reps

LEGS:
Warm up:
Hip Adduction and Abduction 3 sets 15-20 reps
Leg Kick Back 3 sets 20 reps
Workout:
Squats 8-10 sets 6-20 reps*
Leg Press 4-5 sets 10-15 reps
Walking Lunges 3-5 sets 20 steps
Hack Squats 5 sets 10-15 reps
Stiff Leg Deadlifts 4-5 sets 10-12 reps
Leg Extensions 5-8 sets 10-15 reps
Lying Leg Curls 6-10 sets 10-15 reps
Seated Calf Raises 4 sets 10 reps
Donkey Calf Raises 4 sets 10 reps
Leg Press Machine Calf Raises 4 sets 10-15 reps
*Squats are perform deep and strict form

That's just an idea of a BB specific routine . Move the lifts around to your benifit . Like moving wrist curls at the end of your workout , ect . This is what I did weeks 14-8 on my prep

i like myself some high volume routines but theres no way a normal human can do this

[burlyman619]

I think you need to add a few more arm curl variations bro.

k

i like myself some high volume routines but theres no way a normal human can do this

That mentality is what keeps people from achieving their true potential . "Too much" ? Says who? Im no super human.


Ive done two contest preps with similar training styles (volume first half, then intensity last few weeks) . Each time Ive increased my lean body mass to some degree, while dieting down to single digit bodyfat levels (natty btw). I find others opinions on "over training" vastly irrelevant, because 90% theyre following something someone else said once upon a time without challenging it, or actually experimenting it for themselves.

In my experience, and I am not flaming anyone here, but just in my personal experience the ppl Ive met IRL that use lines like " yeah I dont want to overtrain" are pussies and do some half ass workouts.

[20Mavs11]

Who gives a shiet what you look like? You're doing a strength routine, not training for aesthetics. You even stated on page 2 that your lifts have gone up. I don't see the issue here.

You're a legit retard if you think doing 5 x 5 will have you looking like Zyzz or something.

[invrlose123]

Who gives a shiet what you look like? You're doing a strength routine, not training for aesthetics. You even stated on page 2 that your lifts have gone up. I don't see the issue here.

You're a legit retard if you think doing 5 x 5 will have you looking like Zyzz or something.

Please point out where I said I would look like zyzz, bro. Im just trying to build a solid base of size and strength. When I cut down I was starting to look like a skinny starving african and was scared to go further which is why I bulked but I think i dun goofd

[Rothschilds]

Cut now ******* wtf?

Edit:

I'm basically doing Jason blaha 5x5

[buyerofmtg]

Already commended OP earlier in this thread, but holy phuck at the 5x5 hate itt. You guys sound like idiots hating on a proven routine that has been around forever, then in the same sentence advocating a bro split where OP would be stuck at a 155 bench for the next two years.

How can you guys possibly think 5x5 is a strength routine? It's MORE overall workload than doing 3x8. Volume as a single part of that workload is lower for all beginners (as it should be) and that's something to be manipulated at higher levels of training when you're not still struggling to bench 210 for a few reps.

[Techriding101]

Nope. 8 sets of 6-20 reps is completely doable. 1-2 min rest. If you want to grow, you need to actually push yourself. srs not trolling bro. You have 7 days to recover.If youre eating right and resting, there is no prob completing those workouts.


Like I said I followed this for the first few weeks of my prep. I now have switched to intensity focused workouts . For example today


45 sec rest between sets.


BB rows 4 sets : 6-12

underhand Lat pull super seted with cable rows : 20, 15, 12, 8

narrow grip pull down supersetted with standing lat pull downs : 20, 15, 12, 8

wide grip assisted pull ups supersetted with hammer curls : 15/20, 15/20, 15/20

BB curl : 4 sets , 10ish reps .


Focused on time under tension, contraction of the muscles (never really locking out), exhausting the groups COMPLETELY.

I completely all those workouts week in and week out for this prep, with fasted cardio in the morning and in a caloric deficit.

yeah bro but you're the size of a 5th grader...

Anyways OP, don't listen to all the morons ITT hating on full-body. I ran starting strength for 18 months before i did anything else

[mordei]

How long between the pics?

You don't need to count calories or anything, but you might be cutting and bulking too quickly.

Why does your deadlift seem low? Evaluate your proportions, sumo may be better for you