/fit/ - >lift for an hour once a week >higher rep compound - Fitness

Anonymous

09/11/25(Thu)18:29:14 No.76613230

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Anonymous 09/11/25(Thu)18:29:14 No.76613230 Archived

>lift for an hour once a week
>higher rep compounds + isolation for biceps / shoulders / glutes, 6-7 lifts
>PR every time and make gains

I tried 6 day PPL and it kept me small. I've seen the light /fit/

Anonymous
09/11/25(Thu)18:30:39 No.76613238

Anonymous 09/11/25(Thu)18:30:39 No.76613238

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>>76613230
People who believe this 4chan post over all the info available deserve it.

Anonymous
09/11/25(Thu)18:59:38 No.76613296

Anonymous 09/11/25(Thu)18:59:38 No.76613296

>>76613238
science based lifter?

Anonymous
09/11/25(Thu)23:21:50 No.76613817

Anonymous 09/11/25(Thu)23:21:50 No.76613817

>>76613230
This is basically what I've been doing lately.
Pushups
Bent over DB rows
Goblet squats
Arnold Press
Db Curls
Db deads
Calves
Abs
That's it, once per week, everything 30+ reps per set (skip warmups). Every set to failure. Works great.

Anonymous
09/12/25(Fri)00:06:58 No.76613888

Anonymous 09/12/25(Fri)00:06:58 No.76613888

For me, it's double progression.

Anonymous
09/12/25(Fri)00:10:34 No.76613898

Anonymous 09/12/25(Fri)00:10:34 No.76613898

Thats fine but if you really want to make progress bump up to lifting for only once per two weeks. On your lifting day it has to be HIGH INTENSITY as fuck and go for several hours. You need to feel like you could die at the end. Spend the next two weeks in bed as much as possible. This was able to transform me from 170 pound DYEL to a guy they call "Big Mike" at work.

Anonymous
09/12/25(Fri)00:12:39 No.76613901

Anonymous 09/12/25(Fri)00:12:39 No.76613901

>>76613817
This has got to be a troll post. 4/10 made me respond

Anonymous
09/12/25(Fri)00:31:19 No.76613942

Anonymous 09/12/25(Fri)00:31:19 No.76613942

>>76613230
rate my HITpilled routine:

>monday
chest and biceps

>tuesday
back and triceps

>thursday
quads & shoulders

>friday
hams & calfs

2 exercises per musclegroup, 3 sets for at least 5 reps, last set to failure.

Anonymous
09/12/25(Fri)00:51:50 No.76613995

Anonymous 09/12/25(Fri)00:51:50 No.76613995

>>76613901
Nope

Anonymous
09/12/25(Fri)01:57:37 No.76614107

Anonymous 09/12/25(Fri)01:57:37 No.76614107

>>76613296
Vs just do whatever and make posts every year how nothing works for you?
Volume is king lil fag

Anonymous
09/12/25(Fri)02:02:33 No.76614114

Anonymous 09/12/25(Fri)02:02:33 No.76614114

>>76613230
Lmao with a face like that why even bother getting big?

Anonymous
09/12/25(Fri)02:06:57 No.76614122

Anonymous 09/12/25(Fri)02:06:57 No.76614122

>>76613942
Actually good just swap up the days every month so you don't plateau

Anonymous
09/12/25(Fri)02:10:46 No.76614133

Anonymous 09/12/25(Fri)02:10:46 No.76614133

>>76613230
I would believe you if you posted body but we both know you look like shit

Anonymous
09/12/25(Fri)11:21:40 No.76615462

Anonymous 09/12/25(Fri)11:21:40 No.76615462

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>>76613230

Anonymous
09/12/25(Fri)11:45:42 No.76615548

Anonymous 09/12/25(Fri)11:45:42 No.76615548

>>76613901
It is, volume and intensity are what works, at least half the posts here are incels from other boards that just want you to fail.
You already know what works, you have to eat big and lift heavy and high volume. Don't do stupid shit like 3 rep sets though. Everything else is a meme. The guys that do a LOT of pullups have huge big backs, the guys that do a LOT of bench have huge strong chests. It's that simple and always has been. But you must bulk (moderately, you don't need to get super fat). It works.