For 99% of people who want both size and REAL strength but who don't have 534912 hours per week to workout, literally all you need is:> High bar squat> Romanian Deadlift> Bench press> Bent over barbell row> OHP> standing BARBELL bicep curlBonus points: > barbell rollout for abs> overhead tricep extension with A BARBELL> barbell side bends> barbell russian twists> straight leg zercher jefferson curlsNote that all of these exercises ARE BARBELL BASED.The only arguable addition one could make is pullups WITH PLATES FROM A BARBELLWhich means that home gym is simply a smarter choice than commercial gym
>>76563876Good Morning Sir
>>76564079> AI = indianRacism
>>76563876Some of the best accessory exercises require machines.>hamstring curls>cable crossovers>facepulls>lat pulldownsAs a result, commercial gyms are better than the average home gym. And this isn't even getting into amenities like the sauna.
>>76564232also I love to look at sexy girls in lycra sweating and moaning and blushinggod it's so hot
>>76563876>barbell russian twistslmao what would that even look like
>>76564232>>hamstring curlsNordics mog>facepullsliteral meme, but you can do barbell facepulls>lat pulldownsliterally shit pullup
>>76564308I put the barbell at an angle in the whole of a 45lb plate and with straight arms move it from low right side to high center position and then repeat with the other side
>>76563876>> High bar squatyou can just say squat
>>76563876Post your setup
>>76563876The only thing I don't like about working out a home currently is not having an incline bench, it's fucking annoying that I'll have to buy a whole other bench but I guess that's what I get for buying a cheap ass bench in the first place. I agree that a barbell can meet pretty much all of your needs but you're being kinda gay about it.
>>76563876nah.
post body
loading and unloading a barbell for like 5 different lifts is more work than the lifts themselves
>>76563876True beauty is in the inside. Get fucked, OP
>>76563876>do bench>rip up your shoulder muscles/ligaments>do squat>fuck your knees and lower back up>do deadlift>dieThere is no reason to use antiquated boomer barbells. I can tell you as someone with a broken body it's not worth whatever ego flex you think it is.
>>76563876Dumbell is superior.>>76564328>Nordics mogTo do the amount of volume you can do with a ham curl machine, using nordic curl, you'd most differently get bursas on your knees. You're a fucking retard. Talking about memes when you're doing nordic curls. "Just snap my shit up," fucking clown.
>>76564917you should've gotten an adjustable one to begin with, obviously
>>76565101> durr I'm a glass back fragile retardSucks to be you
>>76564088White people do not need AI to do simple tasksBrown people rely on AI to compete with white people (pretend to be human)
>>76565391Did you know you can a back stronger than 99.9% of the population without retarded axial loading of the spine?
>>76565441No you can't because axial loading is what strengthens it
>>76563876Is this your piss poor attempt at having a MET general revival?>>76564562He never does
Neglecting your legs makes your upper body look bigger tho
>>76565466Being physically active every day is perfectly suitable axial loading. The back can be strengthened well beyond normal levels with no additional axial loading. It's called training specificity. Why on earth am I going to risk cucking my spine whena) training specificity means there's literally no point in hundreds of poundage axial load b) i already have a crazy strong back without excessive axial loadI can row and do back extensions with hundreds of pounds. ZERO axial load. You're a gay ass ego lifter nuff said
>>76565101lol what are you even crying about?
>>76564562>>76565490When will this retard who gets autistically triggered by AI (and MET for some reason) finally get b&?
>>76565636How does a question about your setup cause this schizo tantrum? Do you have a setup like the one you are talking about in your op? Can you post it?
>>76565636It's ok if you don't have a home gym little buddy. Just don't pretend you do.
>>76565705>>76565801Why do you keep samefagging?
>>76565961This old song and dance again?
>guy who goes into every thread posting "kekke spam" gets banned>posts in here deleted>samefagging stopsReally gets the noggin joggin, Mr. Goggins.
>>76564328I don't get why people do lat pulldowns when the pull up bar is right there. Is there any actual advantage to lat pulldowns vs pull ups, assuming you can do weighted pull ups too?
>>76566481it's easier to groove an ideal movement pattern. easier to increase weight.
>>76566522for your average gym bro though, I think it would be easier to get proper form on a pull up. It's pretty hard to fuck up a pull up, but a lot of people end up leaning back too much for lat pull downs
>>76566541There's nothing wrong with leaning back that's actually very similar to a sternup chinup. Beyond full rom and proper grip I'm not seeing how you can fuck up a lat pull down. I imagine most people simply can't do pull ups tho. They're probably doing significantly less than bw with lat pull down
>>76566193the setup. can we see it? or do you not have one?
>>76566712you are the most pathetic troll on this board. What do you get out of begging random people who you imagine to be the MET thread creator (of which there are multiple to begin with), who inevitably tell you to go fuck yourself?
>>76567712>of which there are multiple to begin withSplit personalities don't count as other people. Now post your gym.
>>76567796> he's actually still goinglmao
I've only got a barbell and a power rack in the ole holy gym so this is what I do for my MWF routineDay 1:>Behind The Neck Press>Bench>Weighted Chins>Barbell Row>Skullcrushers>Barbell curls>lateral raises with platesDay 2 (heavy legs, light upper):>Bulgarian Split Squat>Romanian Deadlifts>Seated OHP>Wide grip bench>weighted pull-ups>barbell rowDay 3:>Behind The Neck Press>Dips >weighted chins>barbell row >skullcrushers>upright row>barbell curlWorks for the most part, definitely can get boring sometimes. Honestly I'd like to switch to some HIT brosplit or something cause it takes like an hour and a half to go through the routine. For abs I just hit them after daily morning cardio.
>>76565494Nothing looks worse than chicken legs with a buff upper body.
>>76563876You ever do bodybuilding before powerlifting more like every session? Its good for cns training but not density as much. You never just hammered the shit out of muscles and saw them grow easily? I never gained much size no matter how much heavy barbell shit i did.
>>76568438Don't worry you're not going to have a huge upper body no matter what gay routine you follow
>>76568462Get filtered by stairs retard
>>76568490I don't get filtered by anything my dude you simply are not going to have a huge upper body no matter what you my little beta incel cuck
>>76568499>t. offended legcel bitch
>>76567712Why do you get so upset when people ask to see your setup?
>>76568503Those strong legs will make you a better punching bag
>>76563876>barbell basedMore like just based.>>76564308Cool I suppose?
>>76568521Punching power comes from your legs. You probably hit as hard as the napkin you use to wipe your dad's cum off your face.
>>76568567>Punching power comes from your legsA jab is the most effective punch. You probably imagine yourself in a fight doing some big haymaker style wind up. Meanwhile you get jabbed in the nose and die from a brain hemorrhage
>>76568591No professional fighter has chicken legs, one low kick would topple you.
>>76568608Kicks are slower than punches and nearly every top tier fighter doesn't have bulky legs. They slow you down.
>I don't get filtered by anythingExcept this >>76568438 post
>>76568801Too much of a coward to quote the post lol. Anyway kick power doesn't even come from legs it comes from core training. Torsional power. This is best strengthened by unilateral movements, across the body movements or briefcase carries. The absolute best way to improve fighting ability tho is to fight. Training speficity rules all. You go build your bodybuilder legs for le ebin me me but you will get knocked the fuck out by a chickenlegs crackhead fighter
>>76563876Why mushroom head?
lol he got filtered again
>>76568458Im actually the opposite, i have been liking super heavy work on db/cable shit(4-8rm) and its been helping to put more weight on the bar even though its hypertrophy work. A lot of super light work barely heavier than blood in the muscle/tendon work also.
I don't wanna read the whole thread. Did op ever post his setup?
>>76570132That's the best part - you don't have to read to see if an image has been posted.
Is this setup enough?
>>76567928Whats your sets and reps scheme? And how do you like behind the neck press? I've been doing some research into old school routines and it seems like everyone used to do them.
>>76570934First four lifts (the bigger compounds) are 3 warmup sets and one heavy working set in the 6-10 rep range. Once I hit 10 reps on the last set I increase the weight. For the chins and pull-ups I do a pyramid set where it's 5 sets with set 3 having the most weight.The isolations (skullcrushers and below) are 1 set in the 12-20 rep range or until failure whatever I feel like. Leg day is 8-12 reps for the leg stuff and 12-20 for everything else.Behind the neck press is great but I've always had amazing shoulder mobility, if it gives you pain there's no reason to do it. I love how it feels on my side delts though.
