/fit/ is dying. its summer, and the zoomers don't bother posting shitposting on /fit/ :(where are the oldfags of /fit/ (from 2010s) shit posting? on discord? they left /fit/ and moved on with life?here's my routine, 3 days weekly, ultra minimalist...A) Bench, rows + armsB) Squat, pull ups + armsC) Deadlifts, OHP + armsI guess you can call it a torso + limbs routine.
it looks like shit and you'll give up after a few months because of how shit it is and how shit you'll look
>>74613676I have been lifting for 14 years you retard. Started out with Strong lift 5x5, then switched over to Push Pull Leg.
>>74613661Pretty good honestly. I like the compounds + arms approach, it strikes the best balance between aesthetics, strength, and effort required.
>>74613684Seconded. especially if he's already been lifting for 14 years. At that point it's just maintenance, desu
>>74613661>they left /fit/ and moved on with life?you could say, they made it
>>74613684thanks, whats your routine like?
>>74613707Basically the same thing except spread out over the week. I hit the main compounds (s/b/d, ohp, rows) once a week, then do arms and whatever else I feel like (pullups, dips, calf raises mostly).
A: Double KB C&P, Bench, PullupsB: Double KB Front Squat, Back squatsC: Running, Pullups, Dips. Sometimes DLsABCABCABC repeating
>>74613661Currently:Day 1: Inclined dumbbell press, cable row, OHP, lat pull downs, triceps cable overhead, biceps cable, lu raises and abs.Day 2: pull ups, dips, upright rows, flat dumbbell press, hammer curls, skullcrushers and trap bar deadlifts (low handles)Day 3: Leg press, good mornings, good girl/bad girl machines, calf raises, leg extensions, and hamstring curls.Off days I do biking or walking for about 1.5 hours. Going to swap the adductor machine for hip thrusts next cycle and I want to add bulgarians to day 1 but I’m always gassed.
Here's mine, rate and hate:SundaySquatsRomanian DLPendlay rowsMondayBenchOHPCurlsTuesdayRugby PracticeWednesdayDLFront squatsWeighted chin upsThursdayRugby practiceFridayOHPBenchCurlsSaturdayLong run, or playing Rugby if in season.
all the cool people on 4chan moved onto /ck/ shitposting
>>74613987Its simple, I like it.
>>74614030/ck/ doesn't offer much unless you're into slop. might have one or two threads about cooking
Sunday:>Kickboxing>OHP/Bench>DB Bench/DB Press>Dips>Lateral Raises>PushdownsMonday:>Boxing>Pullups>Rope Climb>Gorilla Row>Rope Sled Pull>CurlsTuesday:>Kickboxing>Squats>RDL>Calf RaiseWednesday:>Boxing>Pushdowns>Lying Tricep Extensions>J.M. Press/CG Bench>Curls>Close Grip Chins>Waiter Curls (or some other variation)>ClimbingThursday:>YogaFriday:>YogaSaturday:>Climbing>Free Diving (weather permitting)I live in SEA and have to work during the day Thursday, Friday and Saturday
>>74613661>oldfags of /fit/ (from 2010s)Holy fuck, 2010s are oldfags? I remember the Zyzz and Tinytrip days like it was barely a few months ago...bros...
>>746140902010 was 14 years ago ... same age as Gen Z and Gen Alpha .... I remember zyzz, tinytrip and Frank Yang shitposting here. Bodybuilding misc was a thing. People used to read T-NATION articles lol. Zoomer fitness influencer wasn't a thing. Scooby even posted on /fit/ ...
>>74614085>I live in SEA and have to work during the day Thursday, Friday and SaturdayOh thats cool. Whats your remote job?
>>746140904chins is going out of style, much like dial up bulletin boards of the 80s and 90s... and IRC...
>>74613661My Dumbbell only routineMon. Push: Pushups, Danberu Puress, OHP (dumbbell), Lateral raiseTues. Pull: Hammer curls, bent over rows, pulloversWeds. "Legs": Squat, Calf raises, whatever ab work out I feel like doingThurs. PushFry. Pull Sat / Sun: max and relax
>>74613661>Day 1:Bench 5x5Incline dumbbell bench 4x12Plate loaded machine chest press 4x10Cable fly's 4x12Seated shoulder upright press 4x12Db side lat raises 4x10Face pulls 4x12Cable tricep extensions 4x12Skull crushers 4x10>Day 2:Deadlifts 5x5Standing T-bar rows 4x10Plate-loaded chest supported rows 4x10Seated cable rows 4x12Lat pulldowns 4x12Seated incline dumbbell curls 4x failure Standing ez bar bicep curls 4x10Rope cable curls 4x drop-set AMRAP>Day 3:Squats 5x5Leg press 5x10Calf raises 4x15Leg extensions 4x10Leg curls 4x10Planks 3x failure Russian twists 3x20Leg raises 3x15
>>74613661>ultra minimalist...I feel mine is too, on leg days I throw in some extra things like calf raises, every day I do abs
>>74614437Really doesn't look like a lot my man.
>>74613679>Push Pull Leg>Legweird split but ok. which leg do you train?
>>74614529I'm limited with my equipment but also do drop sets which I don't bother to record, working out doesn't need to take more than half an hour desu
50 push-ups, 10 burpees, 10 chalice squats (45 lb) repeat 3x30 minute on Jacob’s ladderDumbell time40 weighted incline sit ups (30 lb)10 curls, 10 lat raises, 10 hammer curls, 5 lat raises (25 lb) —-3xRoman chair/ assisted pull up machine time60 leg raises, 20 body weight pull ups, 20 chin ups 60 leg raises, 20 assisted pull ups/20 assisted chin ups60 leg raises, 20 assisted pull ups/20 assisted chin upsI’m probably a stupid boomer faggot for strictly doing full body every day. Half of the time I throw Bulgarian split squats on the squat machine and chalice “split squats”. More like weighted plies like in ballet. Throw in plank here and again, but above is mandatory 2 days on, one day offThis has been a great routine for me even if it is all over the place
>>74614574>I’m probably a stupid boomer faggot for strictly doing full body every dayAs long as you know there is only endurance gains from that, you're not going to get big muscles then who cares
>>74614591Yeah, I know it, at least with my upper body stuff. I have added a lot more reps than weight, better form. But not with my legs. They are getting huge. I’m old as fuck, too, so I’m realistic. really just want to get strong enough to never hurt my back ever again.If I ever did try to dedicate days to arms, legs etc what do you recommend? Just double up on respective sets?
>>74614607>dedicate days to arms, legs etc what do you recommend?Depends on your goals desu, but you say you're old as fuck, how old?I'd just do a minimalist program and throw out any heavy lifting, up the sets and reps
>>74613661For how many reps are you aiming?What do you do for arms?I like minimalist workouts. I’m an oldfag, i work full time, have a family and twice an week martial arts training.So a Minimalist workout is all I can do. Mine:Abench 3x5Power clean 3x5Curls 3x15Skullcrushers 3x10BSeated Press 3x5Deadlift 3x5Pull ups 3x10Ring Dips 3x15It doable twice a week besides all my other activities.
>>7461462341. I have a lot of little injuries you’d expect. Elbows won’t let me to tricep stuff, bench hurts my back (no idea why because I do a billion pushups) and watching people deadlift makes me want to cry. I don’t look 41 but I feel it whenever I don’t workout. I also have mental problems that exercise helps. I don’t care about getting much bigger arms and chest but I’m liking new visible abs and ass of steel. And not falling apart
>>74614098>Anons were BORN while I was here shitposting
>>74614655Stay away from compounds and go high rep low weight so it feels heavy around 15 reps41 isn't that old dude
>>74614669Thanks, man. Have you ever used a ladder machine? It looks silly but that shit changed everything. Big chunk of cardio in the smack middle of my routine turned me into a mutant. Walking away from it kind of feels like you swam a bunch of laps. I’m in the middle of the desert and there ain’t no pool so I’m in love with it. I don’t get why people put down cardio before you lift.
>>74614698Yes I have at my old gym, had all the equipment you could think of, I miss derrimuts
>>74614646>For how many reps are you aiming?5x5 for compound lifts, 4x8 for accessory lifts >What do you do for arms?Tricep rope pull downs, rope bicep curls, machine for delts. 4x8 for all of them, lift heavy.I use dumb bells, cable machines...
>>74614134Going to be nothing but bbc and cuck bot posters soon enough. It's by design you see, they can't allow an anonymous free speech forum.
My 4 Days "split" i currently love.1# Push-Pull Day= Bench variations (Pressing power + chest/tri) + Machine+BB Rows Variations (Working the entire back+lats)2# Legs= Leg extensions+Curls + Leg Press + Squat and than some other stuff i feel i need to improve (usually grip related or biceps)3# Shoulders= OHP or DB Press for pressing power + a lot of DB stuff for delts, some cable stuff for rear delts4# Arms= BB/DB Curl variations, Tricep extensions variations (mostly cable) and than some forearms to finish the day.I do Deadlift every now and then, 200+ Kg 1RM at the moment. Nothing impressive, but i'm bigger and stronger than most of the people i see at my gym.184cm - 93kg - ~20% Fat
>>74613661Mine is A: squat, ohp, chinups + arms and lateral raisesB: DL, bench, rows + arms Alternating 3 times a week. Two to three warmups and 3 heavy sets of 5 reps or more. Been working great for 9 months.
>>74613661I joined around 2010,used to browse the misc and bodybuilding.com has a teen and ended up here (i got banned a lot there lol). Have to admit 2010-2014 were like peak years,now this place is full of defeatist propaganda and incel shit
>>74613676First post worst post
>>74614553Thats standard you retarded newfag,stop trying to give advice to others when you dont know shit
>>74615528autistic or esl? it was a joke. he said leg instead of legs. plural vs singular
>UpperBench/OHP 3x5OHP/bench 3x8-10Barbell rows 4x8-10 SS lat raises 4x10-12W. pull-ups 3x6-8 SS w. dips 3x6-8Barbell curls 4x6-8 SS french press 4x6-8>LowerSquat/deadlift 3x5Deadlift/squat 4x8-10W. sit-ups 4x8-10 SS wrist curls 4x12-15W. leg raises 4x8-10 SS r. wrist curls 4x12-15Pretty much stalled on the big 4s linear progression so it’s probably time to start using 5/3/1 or something for my main lifts
>>74615869Upper body day for upper/lower split is tough if you're pushing heavy. Respect to you :)
>>74615869i like the basic exercise selection, but why not do back and biceps shit on lower body days and move the abs and forearms onto upper body days to avoid needing to superset several heavy compounds?
>>74613661The zoomers unironically shitpost on tik tok comment section.
>>74615908Yeah it’s tough, but I always preferred to build my work capacity while lifting rather than just doing a standard PPL etc>>74615910Definitely sounds more efficient, but I like doing my lower body days first and having my back fried before OHPing and benching seems like it might cost me a couple kilos on the bar. That being said, I might try it out of curiosity for a couple sessions before I start periodising my lifts
>>74613679stronglifts 5x5 wasn't around 14 years ago
>>74613661I created a routine based on one of Doug Hepburn's old fashioned routines, but slowed way down and modified. I'm a 40 year old manlet and I've been lifting for a few years, I can't progress quickly and I used dumbbells anyway so it's not like I can just slap 5-10 pounds more every session. I use very slow progression on purpose.Each workout starts with the main exercise(s) of the day, heavy-ish, 8-2 progressing to 8x3 by adding one rep each week. So it goes like this:2 2 2 2 2 2 2 22 2 2 2 2 2 2 32 2 2 2 2 2 3 3When I successfully complete 8x3 I add 2.5 pounds and start over, usually doing a "deload" session first.After that I the complementary exercise at lighter weight 4x6, progressing to 4x8 the same way:6 6 6 66 6 6 76 6 7 7until I get to 4x8.For upper days I superset the exercises. Monday:DB single leg deadlifts 8x2-->8x3DB reverse lunges 4x6-->4x8Cardio (some HIIT stuff)Tuesday:DB Bench & DB Row 8x2-->8x3Weighted Chins and DB OHP 4x6-->4x8Arms/shoulders (curls, rolling triceps extensions, db upright rows) heavier cheat repsThursday: DB reverse lunge 8x2-->8x3DB single leg deadlift 4x6-->4x8CardioFriday:DB Weighted Chins & DB OHP 8x2-->8x3DB Rows & DB Bench 4x6-->4x8arms/shoulders lighter strict repsIt's weird but I like it and it's working for me so far. I don't have super impressive numbers or anything but I feel good and feel like I can continue to slowly make progress or at least maintain for a while this way.
>>74615967Yeah it was. 2010, starting strength and strong lift 5x5 was the THING MAN. I don't regret doing starting lift for 1 year.
>>74615984>I'm a 40 year old manlet and I've been lifting for a few years, I can't progress quicklyNo need to progress quickly brother, enjoy the progress and take it easy <3
>>74615998Thanks bro, I'm pretty happy where I am. Since I've never used barbells I don't know for sure how strong I'd be, but I imagine I'd be decently close to 1/2/3/4 if I ever tested it out and I'm fine with that. I have always had to adapt routines to be dumbbell only but I still focus mostly on compound exercises. I started out doing a dumbbell version of phrak's greyskull, then created a routine based on 5/3/1 BBB, now I do this. If I ever start burning out maybe I'll move on to single and double instead of doubles and triples, and change up the lighter sets too, I dunno. It's pretty stress free, I always feel like I can complete my workout without expecting to fail any sets.
>>74615957definitely can’t hurt to switch from top to bottom to find what you prefer, but once you start periodising and your diddly gets high enough you’ll probably have a hard time rowing serious weight the next day, so it might be best to jump the gun now
>>74614646My routine is pretty similar to this.ABench 5x5Row 5x5Chinup 3xFDips 3xFLeg Raises 3xFBSeated Press 5x5Trap Bar Deads 5x5Incline DB Curls 3x12Tri Ext 3x12Lat Raises 3x12Aim for 4 days a week but a lot of the time it's only 3 days a week.
>>74613661I follow Mike mentzers philosophy of lots of rest days and minimal sets. I am surprised you guys do so much volume. I wonder if you all have big arms from going 5-6 days a week?
>bench day 2x a weekBench 5x5 pyramidClose grip bench 5x10Ohp/lat raise/rear delt raise superset 3x10Pushdowns 5x15Face pulls 5x15>squat day 1x a weekSquat 3x5Front squat 5x10Db rows 5x10Decline sit ups 5xF>deadlift day 1x weekDeadlifts 5x(varies) RDL 5x10Db rows 5x10Decline sit ups 5xF
>where are the oldfags of /fit/ (from 2010s) shit posting? on discord? they left /fit/ and moved on with life?This board has gotten progressively worse for the last decade. Most threads get derailed by schizo stuff, like someone posting something inane about v0ccines and the thread goes to shit. Personally I'm busy with career/family life but I sometimes lurk.
I unironically do pic related after I someone post his routine on /fit/ and I liked the simplicityis this ok for someone not too advanced?
>>74616157>I wonder if you all have big arms from going 5-6 days a week?Do you?
