Changed my program so now it's more classic in that a compound is followed by an isolation of the muscle that got trained in the compound as opposed to separating them for slightly more optimal gains (but slightly less convenient setup and it's a pain in the ass to make sure everything rests as much as it needs to)

Who else 7 day training king here?

Can someone give feedback for my ghetto routine?

A:
Hammer curls
Overhead triceps extensions
Dumbbell OHP
Rear delt flies
Lateral raises
Dumbbell rows

B:
Pull ups
Deep push ups
Goblet squats
Dips
Hanging leg raises
Calf raises

I do this 3 days a week so I alternate days.

>>76738790
This makes sense if you just watched Alex Leonidas video and want to maximize arm growth at the cost of upper body.
Couple of notes:
> at the very least add side delt work on day B
> probably have at least one leg day so you're not a total stick man down there and for health/longevity reasons

>>76738628
aren't dumbbells better than barbells?
especial those powerblocks that allow you to easily add and remove weights?

>>76739367
100% not. They will ALWAYS be too light for legs. Unless you're some turbo dyel but even then you will simply outgrow them. You will never outgrow a barbell.
So unless you have SUPER limited space, always get the barbell.

>>76738628
> Home gym: barbell + squat stands + bench
Wrong. It should be weighted calisthenics + one heavy dumbbell.
Barbell and bench are not /met/, they are expensive and take a lot of space.

> share recent additions to your program
Reverse flyes, because rear delt rows require too heavy dumbbell.

>Yes, we are being persecuted.
The jews run 4chan, they don't want you to save money, they want you to spend 2000 dollar per year for gym.

>>76738790
Good.

>>76739415
>100% not. They will ALWAYS be too light for legs.
Learn what are Pistol squats and Single leg deadlifts, noob. Fuck barbell.

>>76739415
>legs
who cares?
you can do the split squat with dumbbells to overload each leg on its own.
you will never be pinnes by dumbbells.
you will never have muscular imbalances with dumbbells.
dumbbells help in teaching proper form because each side has to work on its own.
you lose the deadlift by forgoing a barbell but who gives a shit about legs?

talk your yourself thread. why bother?

I've been trying to get hamstring training in with single legged deadlifts, but very consistently by the time I'm done my lower back hurts
I've also tried b-stance deadlifts, but the result was the same
I videod myself and I think my form is alright, at least I'm not rounding my back at all.. what cumould it be?
Should I get one of those thingies for Nordic curls with a door instead? Or kb swings?

>>76739455
You can train all leg muscles with dumbbell.

>>76739537
Post video.
I am doing single leg deadlift with zero back pain. Back muscles are not even much involved, hamstrings work harder.

>>76739452
>Wrong. It should be weighted calisthenics + one heavy dumbbell.
>>just use these two things that are useless for legs bro ;)))

>Barbell and bench are not /met/, they are expensive and take a lot of space.
Unless you live in a literal shoe box, most apartments have place for a bench and stands. As far as le expensive - used once are much cheaper than new dumbbellerinos

>Learn what are Pistol squats and Single leg deadlifts, noob. Fuck barbell.
Were you raped by a barbell?

>>76739537
By back pain do you mean actual vertebra/connective tissues or just lower back muscles? Cause if it's the latter that's normal (though probably less common with single leg variations)
>Should I get one of those thingies for Nordic curls with a door instead?
Nordic curls are definitely great and will actually let you provide serious load. If you cant find any thing to put your heels under that's stable then yeah get some gizmo for it

Morning

>>76739455
>you will never be pinnes by dumbbells.
You'll never be pinned by barbell if you know what you're doing
>you will never have muscular imbalances with dumbbells.
Yes you will since everybody has them to a degree but that's beside the point. Le hecking muscular imbalancerino is a meme.
> but who gives a shit about legs?
Oh just every athlete ever and people serious about lifting

>Thread about home gyms
>make sure to report anyone who asks to see op's gym
Wtf is this shit?

>>76739452
>The jews run 4chan
I'm pretty sure Hiro is Chinese or smth

>>76740109
>>>just use these two things that are useless for legs bro ;)))
(weighted) Pistol squats + one leg deadlift + one leg calf raises. So heavy I can only do 5 reps.

>Unless you live in a literal shoe box, most apartments have place for a bench and stands. As far as le expensive - used once are much cheaper than new dumbbellerinos
I don't have place for bench and it's useless. Dumbbells are cheaper, you need to buy adjustable spinlock ones. The weights cost the same as for barbell, but you only need half.

>Were you raped by a barbell?
Yes, barbell fucked my spine on squats and deadlift, now I am on wheelchair.

>>76740643
He is a fake actor pretending to be a boss. Just like Zuckerberg.

>he still has to AI gen the picture because he's an indian DYEL LARPer
>he has to report people telling him to post even a single picture of his dumbbells for "racism" on the racism website
funny how the home gym general gets a half a dozen pictures of people's equipment right away, as if it is no big deal

>>76742006
you didn't need to bump this, op

>>76741176
>one leg deadlift
>So heavy I can only do 5 reps.
Thanks for confirming you're a dyel. But even one leg deadlifts require a landmine at some point

>Yes, barbell fucked my spine on squats and deadlift, now I am on wheelchair.
Sad, many such cases.

>>76738628
I just got my small room homegym setup.

Adjustable bench
Adjustable dumbells 4-42kg (=8.8-92lbs) with 1.5kg increments
Pull-up bar
Dip bars
Pushup handles
Weight belt, 4x5kg plates

thoughts?

>>76742509
>I just got my small room homegym setup.
based. Welcome to MET BROTHER!

>Adjustable bench
>Adjustable dumbells 4-42kg (=8.8-92lbs) with 1.5kg increments
>Pull-up bar
>Dip bars
>Pushup handles
>Weight belt, 4x5kg plates
>thoughts?
Not bad at all. For legs you'd need at least a backpack to put dumbbells in and hopefully your bench has a thing to put your heels under - then you can put weight on the seat and do nordic curls

>>76738628
>Yes, we are being persecuted.
>No, we will not give up.
>This is a fitness board so we WILL discuss fitness.
>Every unlawful deletion of this thread will be documented.
>You WILL lose your janny/mod card if you keep deleting this thread against the rules.
schizo jeet thread?

BARBELL IS FAKE MET, not minimal but rich and expensive!!!
Only pull up + dip + one (!) dumbbell is allowed. Certified MET.

>>76742399
>But even one leg deadlifts require a landmine at some point
No, they don't. And you don't need to progress legs forever into infinite weights, what is the point?

Also, what is stopping you from buying 150 lb dumbbell if you need that?

>>76742509
A bit too expensive. Adjustable bench is not MET. It's for richfags.

>>76742550
Pistol squats + one leg deadlift with a dumbbell.

>>76742550
>>Adjustable dumbells 4-42kg (=8.8-92lbs) with 1.5kg increments
Why do you have two dumbbells instead of one? You can sell one.

>>76742855
>No, they don't. And you don't need to progress legs forever into infinite weights, what is the point?
Same as always. Get stronger, get better.
>Also, what is stopping you from buying 150 lb dumbbell if you need that?
And how do you do squats with that lmao?

>>76742895
Don't reply to the schizo.

>spamming

>>76742898
I guess he's trying new trix now

>>76742895
>Same as always. Get stronger, get better.
You will not progress infinitely. Eventually you can just switch to maintenance.
>And how do you do squats with that lmao?
I am doing pistol squats, you don't need much weight for them, you can hold dumbbells or something with your arms in the up position.
For single leg deadlift, you just grab it with both hands, doesn't matter how heavy it is.

>>76739367
If you wanna build a hyper minimal weightlifting gym yeah they are better. But like the autists have discussed, legs are somewhat of a problem.

Dumbbells are in general more versatile, period.

>>76743111
>You will not progress infinitely. Eventually you can just switch to maintenance.
true
>I am doing pistol squats, you don't need much weight for them, you can hold dumbbells or something with your arms in the up position.
then it's gonna require some balance which is why it's best to put weight in the backpack and hold shit with fingers
But of course pistol squats don't load your back which means it's not getting stronger (aside from muscles which you can train still)

>>76743143
>Dumbbells are in general more versatile, period.
*barbells

Wtf is the point of this thread? It's clearly one lonely weirdo arguing with himself.

Schizo is absolutely frothing at the mouth it’s still up kek

MET is the future since everybody becomes poorer and poorer.

>>76743143
But I solved the leg problem: pistol squats + one leg deadlift. No barbell needed.

>>76743260
>then it's gonna require some balance which is why it's best to put weight in the backpack and hold shit with fingers
Yes this is what I do, some weight in backpack, some in front of me in hands.
>But of course pistol squats don't load your back which means it's not getting stronger (aside from muscles which you can train still)
They protect your back while squats and deadlifts destroy your spine.
If you want to train lower back muscles a little you can do single leg deadlift.

>>76743858
Barbells are not versatile, you can't train lateral deltoids with them, except meme exercise like upright row which damages joints.
Can't train Goblet squats with barbell, and goblet are much more natural movement than back squats.

>>76744980
Despite the tariff caused recession I think we're all gonna make it brahs

>>76744983
>Barbells are not versatile, you can't train lateral deltoids with them
You can do it standing up with a landmine (just put a barbell in the hole of a plate) and I have another idea which I haven't seen anywhere but I'm gonna try it.

>>76744595
I'm lost in the schizo wars. There's the single dumbbell schizo, who I assumed was the same schizo as this thread's OP, but maybe not. I see many deleted posts across various threads that a schizo then reposted a few hours later after ban dodging. It's all so tiresome.

Possibly one of the funniest tard zoos on this board, keep it up OP! I'm sure one day you'll post body or gym, or maybe even both!

>>76745258
Or you could just use dumbbells which are perfect for lateral deltoids.

>>76745286
>There's the single dumbbell schizo, who I assumed was the same schizo as this thread's OP
They are two different guys, but both support MET.

They aren't 2 different guys

>he's trying to seed chaos and confusion

Bump

MET is the future of lifting in the poorfag world.

>walking
>shadow boxing
>one medicine ball
>absolutely nothing else
Am I /met/?

>he ran out of arguments to have with himself

>>76748239
yes but you won't train anything with this.

yes

>>76747936
Not just. It's obviously superior for rich people as well, since you don't share anything with anybody and don't travel anywhere

>>76748239
Yes but you're only doing cardio and power training (which without strength foundation is not gonna be that high anyway)

>>76738628
Took a break for a couple of days - mostly to get more shit done. Hate prioritizing life over lifting

>>76748261
I always get the impression it never gets banned but I guess that faggot just has 1000000 proxies or something

I wonder how long he's been doing it

>>76748440
Its gladiator training, not looks-maxxxing

yooooo is this the schizo bot thread :D

File: PATHETIC.jpg (37 KB, 498x539)

37 KB JPG

>he's now pretending to be iliopsoas schizo

It's crazy how much harder it gets to do a workout once you already skipped a couple of days. And in my case it's literally a matter of going downstairs. the extra time you get is great too

I look like this irl

>>76750760
me in the window about to turn you into pumpkin pie

>>76750851
I'd eat YOUR pumpkin pie ;)

Bookmarking this

I have a rack with cables and pullup bar, dumbbells, a bench and an assault bike.

How is this PPL generated by GPT?
There's shit here I haven't done before, I'd rather keep it quick and simple.


Assault Bike Warm-Up (5 min)
Push-Up Plus
Dumbbell Bench Press
Alternating Arnie Press
Incline Dumbbell Press
Cable Lateral Raise
Woodchop (Cable or Band)

Assault Bike Warm-Up (5 min)
Side-Lying Rear Fly
Pull-Ups (Weighted or Bodyweight)
Single-Arm Lat Pulldown
One-Arm Dumbbell Row
Cable Row
Dumbbell Hammer Curl
Wrist Extension / Flexion

Assault Bike Warm-Up (5 min)
Dumbbell Front or Goblet Squat
Romanian Deadlift (RDL)
Bulgarian Split Squat
Cable Pull-Through or Hip Thrust
Hanging Knee Raises or Cable Crunch