lol lmao even

Is the routine called Chicken Legs? Where's the squats or deadlifts?

>>76859502
My legs are doing fine with 2x a week. Thank you though for pointing out a weakness but so far I'm seeing bigger legs and lifts.

>>76859502
but bot, why would you want whamanly bloatus maximus :D
ur psoas is doing all the work bot :D
> hook heel over rear delt
> thumb in back pocket (sphincter)
> wrap band over testicles, loop over ears
> flex psoas (this deactivates the psoas)
:D bot :D bot :D bot no more botty bot chatgpt 5 bot :DDDDD

>>76859516
> bigger lifts
How would you know this if you aren't doing Squat or DL? Are you saying your machine lifts for legs are getting better? The same machines that girls routine max the weight on? Hahaha at 15 I could max out every machine, and I was 6'4" 135 lbs. Machines work out 3-5 muscles. Compound movement use 50-70 muscles.

>>76859592
Happy for you. Not sure what your lifts have to do with me though. Yes, I am referring to machines I thought that would be obvious to such a talented individual as yourself.

>>76859552
LMFAO!

Monday (Upper Push Pull – Medium/Heavy)
Incline Barbell Bench Press – 165x3-4, 155x5-6, 145x7-8, 135x10
Weighted Pull-Up – +25x5, +10x6-7, BWx8-9
Barbell Row – 3x8-10
DB Shrug – 3x8-12
Cable Lateral Raise – 3x10-15
Face Pull – 3x12-15
Cable Pec Fly – 3x10-15
Seated Machine Curl – 3x8-15
Pallof Press – 3x12-15 per side

Wednesday (Legs)
Leg Press – 1x8-12 heavy, 2x12-15
Front-Foot Elevated Split Squat – 3x10-12 each leg
Single Leg Romanian Deadlift (dumbbells) – 3x10-12
Leg Extension – 3x12-15
Seated Leg Curl – 3x10-15
Hip Thrust Machine – 3x10-12
Leg Press Calf Raises – 3x12-15

Friday (Upper Chest Back Arms)
Machine Chest Press – 3x8-12
Wide Grip Lat Row – 3x8-12
Rear Delt Machine – 3x10-15
Machine Lateral Raise – 3x10-15
Bayesian Curl – 3x10-15
Cable Triceps Pressdown – 3x10-15
Cable Kickbacks – 3x8-12

>>76859662
Kickbacks and hip thrusts? I dunno bro...

>>76859552
what level of autism is this
>>76859478
you're not going "heavy" if you're able to hit 3x8 on bench after hitting 1x3.
Your calf routine looks like shit and just by looking at that alone tells me you're 15 getting ready for football next year.

>>76859722
fucked up and wrote them down as just kickbacks, its actually supposed to be cable tricep kickbacks. I do em supersetted in 3 directions to hit each head differently.

yeah the hip thrusts are kinda gay but its a good one to throw in once you overcome the mental roadblock

MONDAY
1. Bench press 4x6-8
2. Barbell row 4x6-8
3. Seated dumbbell shoulder press 3x8-12
4. Lat pulldown 3x8-12
5. EZ bar curl+LTE 3x12-15
6. Lu raises+Face pulls 3x15-20

WEDNESDAY
1. Squat 4x6-8
2. SLDL 4x6-8
3. Bulgarian split squats 3x8-12
4. Leg extensions 3x12-15
5. Leg curls 3x12-15
6. Abs+Back extensions 3x15-20

FRIDAY
1. Seated barbell shoulder press 4x6-8
2. Chin ups 4x6-8
3. Dumbbell rows 3x8-12
4. Incline dumbbell bench press 3x8-12
5. Dips+Hammer curls 3x12-15
6. Lateral raises+Rear delt flys 3x15-20

>>76859739
What do for calfs then? I want to hit them every session.

>>76859794
Standing Calf raise 3x5 with huge weight that you can handle in a controlled manner with progressive overload.
Seated calf raise 3x5 with a huge weight that you can handle in a controlled manner with progressive overload.

Majority of your program is garbage volume, ngl.

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>>76859794

get in the leg press and do 20x at whatever your max weight is rn. 3 sets like this but its ok if you lose reps on the later ones.

If you hit 20x on a weight increase by 10lbs next leg day.

do this every week.

t. full stacks 600lb standing raise for 13

>>76859888
Juicy, thank you

>>76859888
Zesty

>>76859888
nice bro, routine for calves?

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>>76859502
buck buck buck buck bugaaaack buck buck buck bugaaaak

3 sessions a week

A
weighted pullups 1s to failure + 2 myoreps sets
weighted ring dips 1s to failure + 2 myoreps sets
pistol squats 3s medium-high rpe
weighted extensions on roman chair 1s to failure + 2 myoreps sets
db lateral raises 1s to failure + 2 myoreps sets
resistance band tricep pushdown 1s to failure + 2 myoreps sets
hanging leg raises 1s to failure + 2 myoreps sets
resistance band wrist curls 3s to failure

B
weighted aussie pullups on rings 1s to failure + 2 myoreps sets
weighted pseudo planche pushups 1s to failure + 2 myoreps sets
weighted pushups on parallettes 1s to failure + 2 myoreps sets -> 30-45s break -> wide ring pushups 1s to failure
resistance band rear delt lat raises 1s to failure + 2 myoreps sets
resistance band bent over rows 1s to failure + 2 myoreps sets
weighted ring curls (legs forward, torso horizontal) 1s to failure + 2 myoreps sets
weighted ab roller 1s to failure + 2 myoreps sets
spring bar bends for chest pump 2s

C (mini-day)
weighted single calf raises 1s to failure + 2 myoreps sets
1 arm dead hangs / rb wrist curls / grippers / towel pullups, whatever I feel like doing, can be more than one
single leg glute bridges 2s with medium intensity
resistance band face pulls 2s with medium intensity

it looks schizo as fuck, but the truth is i went through several injuries, have probably a few fucked discs, so I have to play it safe, for example vertical press is off limits for a good while

>>76860017

do them in the leg press or in the squat rack. if you go squat rack, do them by standing on 2 pl8s. do deep negatives on both. I typically do what I mentioned above, starting at the max weight that I can do 20reps, overloading each week.

sometimes when I get bored I will put lighter weight on, like 2 pl8s, but do 100 reps with 3s rests when the burn is too intense. by the end its a struggle to even get 5 reps out.

I'm basically doing Push, Pull Legs, Rest, Push2, Pull2, Legs2, Rest, repeat


Chest/Tris
– Incline Bench Press (Dumbbells): 3×12
– Butterfly (Wide Grip): 4×12
– Bench Press (Close Grip, Smith): 3×10
– Chest Press (Machine): 3×10
– Triceps Pushdowns: 3×12
– Overhead Triceps Extensions (Dumbbells): 3×12

Back and Biceps
– Lat Pulldowns (Wide Overhand): 3×10
– Reverse Butterfly (Wide Grip): 3×12
– Rows (Close Grip): 3×10
– Incline Curls: 2×10
– Concentration Curls: 2×10

Legs
– Leg Press: 3×10
– Hack Squats: 3×10
– Leg Extensions: 3×12
– Lying Leg Curls: 3×12

Shoulders
– Seated Shoulder Press: 3×10
– Lateral Raises: 3×10
– Reverse Butterfly (Wide Grip): 3×10
– Overhead Triceps Extensions (Rope): 2×10
– Arnold Press: 2×10

Back, Biceps and Traps
– Chest-Supported High Rows (Neutral Grip): 3×10
– Upright Rows (Barbell): 3×10
– Lat Pulldowns (Wide Overhand): 3×10
– Reverse Butterfly (Wide Grip): 3×10
– Chest-Supported Rows (Wide Grip): 3×10

Legs (second)
– Leg Press: 3×8
– Calf Raises on Leg Press: 3×10
– Leg Extensions: 3×10
– Lying Leg Curls: 3×10

>>76859875
Unironically retarded.

>>76859888
Yup this is pretty much all I ever did for calves. Do my set of leg press, then once I'm done Dona calve press for 12 to 15.

Any one have a good 4 day routine for both strength and aesthetics? I was doing bullmastiff and it was going pretty well and gave me the best strength gains in a while but I ended up getting injured multiple times, presumably due to the high volume. My back is 3 weeks into recovering from a deadlift injury right now. I’ve been lifting for 4 years and never got injured, plus it was a weight Ive done before
I was doing 5/3/1 BBB before that and was spinning my wheels making no progress because it was too easy.

>>76860523
Do an Upper/Lower split for hypertrophy. Once every 2-3 weeks, on days you're feeling strong, start with 2-3 heavy triples at 85% of your RM.

>>76859478
Monday
Squats 3x5
OHP 3x5
Seated row 2x10 into seated Kelso shrugs 2xF
Cable external rotation (horizontal) supersetter with cable external rotation (vertical) 3x10
Scapular pullups with leg raiseand a 2 second hold. 3x12
30 min zone 2 jog

Tuesday
Muay thai

Wednesday
Incline db bench 3x6
Deadlift 1x5 with 5 second eccentric on the last
Dimel deadlift 2x20
Dips with serratus push 3xF. When I can do 15 I'll add weight
Cable overhead triceps extension 2x3:7. This means take you 10 rep max, do 3 reps, rest 15s, do 4 rep etc up to 7 reps.
Assisted pullups 2x3:7.
30 min zone 2 jog

Friday
Long stride weighted walking luges3x40m
Klokov squats 4x1 (8s eccentric and 6 second pause at the bottom, then concenric)
Front walkout. A walkout with front squat hold
Hip thrusts 2x8
Banded lateral walks 2x20 supersettered with lateral rais 2x12. My gym doesn't have a good girl/bad girl machine
Facepulls 2x15
30 min zone 2 jog

Saturday
2 hour zone 2 jog

My glutes are pretty weak and I'm trying to fix that

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>>76859478
Sadly we know that the God of the Jews/Christians/Muslims is fake so if you want to worship God you've gotta hope one of the other random pagan religions is real

>>76859478
>christcuck betagays identity with a random Stephen King bully
Lol

>>76859888

trips of truth :o

>>76860377
post calves

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>>76859552
:D u're HIDING from me bot
it's so funny
u can't even have regular calf thread u need to hide it in
>what routine thread
hilarious shit lol :D

calf raises do not grow calves, it doesn't matter what weight, it doesn't matter what variant, it doesn't matter what volume nor frequency
because calf raises is the wrong load on knee, completely the opposite of what gastrocnemius does - NEWSFLASH: GASTROCNEMIUS BENDS THE FUCKING KNEE, IT DOES NOT EXTEND IT BOT :d like in calf raises

>>76852458
calves don't grow from calf raises because gastrocnemius BENDS THE KNEE bot
so u need load that EXTENDS THE KNEE bot to grow gastrocnemius, u want sth that is gonna pull on your leg
yes i have found such a thing :D
tried this for a while and saw great promise but sth was off:
https://www.youtube.com/shorts/NfwtDIscQm8
so i hooked powerband on heel lying on the floor and pulled towards me bum
better but still not quite
press with toes on the rubber that's hooked on heel
> ding ding ding
this is it, both joints are used (ankle and knee) both gastronemius and soleus are used, just stretch rubber band (by bending knee and ankle at the same time) and hold

and careful, it's quite possible your gastrocnemius is very minuscule and u don't want that baby 2nd and 3rd heart to get megadomsed the first time u go at it

pictured second from left is magnus mitboe, he climbs, climbers use heel-hook a lot, that's how he got calves, u will never get from calf raises cause it's the wrong fucking load on knee, u need exactly the opposite

>>76862419
no bot :D I am never hiding bot :D I am you, don't you understand? I am the brad pitt to your edward norton botto maximus gpt 5 :D
u killed that last thread with ur botimus whamanly bot gpt 5 bitch bot 5 gpt tits :D
ISOLATE the psoas bot! Isolate and remove from the equation! I discovered this myself bot, i invented this exercise. :D enjoy your bitch bot gpt 5 turbo tits

>>76862419
Can you tell me which muscles you believe are responsible for plantar flexion?

>>76859888
breh you could beat someone to death with those calves. mirin and jelly.

Workout at home I got gymnastic rings,med height paralletes and 16 kg kettlebell
I do this 3x a week
14x5 pull ups
14x5 one arm 16kg kettlebell ohp (14reps per arm)

16x5 one arm 16kg kettlebell rows
16x5 decline push ups on paralletes

5set to failure
Jumping lunges
Jumping squats
Stair sprints

This is the routine I currently have which only uses dumbbells, a bench, and a pull up bar, and maybe eventually a barbell. I want the routine to give every muscle a good amount of coverage and not neglect anything. Does this routine do that?

Day 1: Lower Body and Core
5x5 Front Squats
3x8 Step-ups
3x8 Floor Sliding Leg Curls
5x5 Hip Thrusts
3x12 Calf Raises
3x12 Lying Leg Raises
30s Copenhagen Planks

Day 2: Upper Body
5x5 Flat Bench Press
5x5 Overhead Press
3x8 Chest-Supported Rows
3x8 Rear Delt Flyes -> Face Pulls
3x8 Skull Crushers
3x8 Bicep Curls
3x8 Wrist Curls

Day 3: Rest

Day 4: Lower Body and Core
3x8 Sumo Squats
5x5 RDLs
3x8 Side Step-ups
3x8 Standing Knee Raises
3x12 Bent Knee Calf Raises
3x12 Crunches
30s Side Planks

Day 5: Upper Body
5x5 Incline Bench Press
5x5 Pull-ups (add weight if needed)
3x8 Single-Arm Rows
3x8 Lateral Raises
3x8 Close-Grip Floor Press
3x8 Reverse Curls -> Hammer Curls
3x8 Reverse Wrist Curls

Day 6: Core and extra stuff
5x60 steps Suitcase Carries
3x12 Shrugs
3x12 Hollow Body Holds
3x8 Side Lying Leg Raises
3x12 Nick Nilsson anti-rotation exercise
60s Planks
3x12 Side Lying External Rotation

Day 7: Rest

>>76864050
*30s Hollow Body Holds

Goal: general size+strength gains without interfering with my job performance (military)
>monday
Incline DB press 3x6-10
Cross bench DB pullovers 3x10-15
Strict pullups 3xAMRAP
Either single arm DB press or Scott press (alternating) 3x6-10
Zercher squats 3x6-10
Jefferson curls 3x5-10
>Wednesday
BB strict OHP or BTN Press 3x5-10
Strict pullups 3xAMRAP
Weighted dips or Gironda dips 3xAMRAP
BB RDL 3x6-10
BB back squat 3x6-10
Side bends 3x5-10
>Friday
BB bench press 3x5-10
Cross bench DB pullovers 3x10-15
Scott press 3x10-15
Conventional deadlifts 3x6-10
Hanging knee raises 3xAMRAP

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>>76862967
>Can you tell me which muscles you believe are responsible for plantar flexion?
translaishun:
>but calves point toes no?
yeah AND perform knee flexion also bot
calf raising is keeping knee extension - exactly the opposite of what calves do TO the KNEE JOINT
>>76862419
>so i hooked powerband on heel lying on the floor and pulled towards me bum
>better but still not quite
>press with toes on the rubber that's hooked on heel
>> ding ding ding
>this is it, both joints are used (ankle and knee) both gastronemius and soleus are used, just stretch rubber band (by bending knee and ankle at the same time) and hold

i do it lying on the side - then there's no discomforto in hips at the front (yes it psoas, when lying on the side knee has nowhere to go and problem is solved)


additionally - look at the picture
>what about it?
gastrocnemius is poked by bones of knee joint with straight leg, muscle won't work properly when it's prodded by something, this is exactly the reason it hurts in the back of the knee when maxing out standing calf raises - it's either that, or quad burns in rectus femoris opposing claf bending the knee when knee is not completely straight in calf raises
u can't grow em with calf raises, i tried - it doesn't fucking work, 100 times over i brought it to muscular failure, like i am damaging the muscle it feels and it doesn't fucking grow lol :D

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push
bench press 3 x 6-8
smith machine incline press 3x 8-10
DB lateral raise 3 x 10-12
triceps (whatever is available) 3 x 12

pull
lat pulldown 3 x 6-8
chest supported row 3 x 8 - 10
ez bar curls 3 x 8
face pulls 3 x 12-15

legs
squats 3 x 8
ab work

upper
incline bench press 3 x 8
barbell row 3 x 8
overhead press 3 x 8
weighted pull ups 3 x 8

legs
deadlift 3 x 6
ab work

last set i try to red line

>>76864940
Agreed that fully locked out calf raises feel wrong, but I still haven't read any argument why they can't grow from calf raises or nordic curls.
Getting a burn in the rec fem doesn't negate anything

Upper

incline dumbells 3x5
bench 3x10
pec deck 3x8
shoulder press 3x8
tricep pushdowns 3 x 12

latpulldown 3x8
cable row narrow grip 3x8
cable row wide grip 3x8
reverse flies 3x8
bicep curls 3x12

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>>76859552

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>>76864999
>Getting a burn in the rec fem doesn't negate anything
yes it does bot, rectus femoris dies before calves do anything - i have tested it extensively bot :D bent knee calf raises is utter fucking garbage, just like straight knee calf raises

>still haven't read any argument why they can't grow from calf raises
>>76862419
>calf raises do not grow calves, it doesn't matter what weight, it doesn't matter what variant, it doesn't matter what volume nor frequency
>because calf raises is the wrong load on knee, completely the opposite of what gastrocnemius does - NEWSFLASH: GASTROCNEMIUS BENDS THE FUCKING KNEE, IT DOES NOT EXTEND IT BOT :d like in calf raises

>still haven't read any argument why they can't grow from nordic curls
it's not a real thing bot - no, it's retarded whole body jolt, it's a dumb gimmick, u can't pull through toes so support on legs will be on achilles tendon switching claves OFF and i already established that u need to pull though toes
>>76864940
>>press with toes on the rubber that's hooked on heel
and knee isn't free to move, and it feels real bad on knee the nor-dick curl, feels like it's about to snap

my heelhook feels like butter on knee :D

>>76864969
Are you done in 20 minutes? You could combine some of those days easy and get more frequency.

Novice doing every other day
For the 15 rep sets I go up in weight when I reach 20 reps, and then work up to 15 reps per set.

A
Squat 5x3 - last to fail
Bench press 3x10 last to fail
Lat pulldown 3x15 last to fail
Hip thrust 3x15 last to fail
DB bench press 3x15 last to fail
Cable crunch 3x15 last to fail

B
OHP 5x3 last to fail
Deadlift 3x10 last to fail
Bent over row 3x15 last to fail
Lateral raise 3x15 last to fail
Leg Curl 3x15 last to fail
Barbell curl 3x15 last to fail

C
Bench press 5x3 last to fail
Squat 3x10 last to fail
Lat pull down 3x15 last to fail
DB Bench press 3x15 last to fail
Hip thrust 3x15 last to fail
Cable crunch 3x15 last to fail

D
Deadlift 5x3 last to fail
OHP 3x10 last to fail
Bent over row 3x15 last to fail
Hip thrust 3x15 last to fail
Later raise 3x15 last to fail
Barbell curl 3x15 last to fail

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>>76865488
>>76865498
yeah yeah it's "routine" thread, totally not calves :D
>>76862419
>D u're HIDING from me bot
>it's so funny
>u can't even have regular calf thread u need to hide it in
>>what routine thread
>hilarious shit lol :D
>calf raises do not grow calves, it doesn't matter what weight, it doesn't matter what variant, it doesn't matter what volume or frequency
>because calf raises is the wrong load on knee, completely the opposite of what gastrocnemius does - NEWSFLASH: GASTROCNEMIUS BENDS THE FUCKING KNEE, IT DOES NOT EXTEND IT BOT like in calf raises

anyways, look what i found bot:
https://youtu.be/zJIkKU984DM?t=119
some smol roid *** on the side made almost exact copy of my invention xD
mine is a tad different though - knee moves freely, and the setup is way more accessible
>>76864940
>>>76862419
>>so i hooked power-band on heel lying on the floor and pulled towards me bum
>>better but still not quite
>>press with toes on the rubber that's hooked on heel
>>> ding ding ding
>>this is it, both joints are used (ankle and knee) both gastronemius and soleus are used, just stretch rubber band (by bending knee and ankle at the same time) and hold
>i do it lying on the side - then there's no discomforto in hips at the front (yes it psoas, when lying on the side knee has nowhere to go and problem is solved)

>>76859478
Stupid gay image
>I'll do, in a round about way, whatever you want, by obeying the opposite of your commands

>>76865747
Thanks for responding. Can you make an illustration of where you attach the band and how you manage to have it touch both your heel and your toes?
Also, what weight/resistance are you using? It feels weird to switch from 150kg resistance to a band and I'd have to buy one

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Been running 3x/week full body for ~3 months, as a novice. So far, I feel I have gotten solid results, bulking about .5lb a week. Any thoughts?

>>76867651
I like it

>>76867651
>>76867670
Sweet, thank you friend. For the record, I made the graphic wrong, Wednesday and Friday should be swapped.

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>>76867609
>Thanks for responding. Can you make an illustration of where you attach the band and how you manage to have it touch both your heel and your toes?
>Also, what weight/resistance are you using? It feels weird to switch from 150kg resistance to a band and I'd have to buy one
it's a 10 $ item bot, skip one coffee lol
>>76865747
>>76865473
>>76864940
>>76862419

>>76859478
PPLPP
/thread

>>76862419
>>76862967
Nothing makes me feel my calves like leg curls

>>76867769
I didn't say I can't afford it, I just don't want to buy 20 bands from 10 to 200kg if you can just say what resistance you're using.
Still don't understand how you can have the band around the heel and the toes at the same time.

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>>76867882
>Nothing makes me feel my calves like leg curls
pressing on achilles makes it not suitable for calves bot, and there needs to be tension on toes as well because gastrocnemius is 2 joint muscle
like so:
>>76864940
> tried this for a while and saw great promise but sth was off:
> https://www.youtube.com/shorts/NfwtDIscQm8
>>so i hooked powerband on heel lying on the floor and pulled towards me bum
>>better but still not quite
>>press with toes on the rubber that's hooked on heel
>>> ding ding ding
>>this is it, both joints are used (ankle and knee) both gastronemius and soleus are used, just stretch rubber band (by bending knee and ankle at the same time) and hold
>i do it lying on the side - then there's no discomforto in hips at the front (yes it psoas, when lying on the side knee has nowhere to go and problem is solved)

>>76867769

>>76867896
>Still don't understand how you can have the band around the heel and the toes at the same time.
He sucks at explaining things. You like prone, hook one side of the band to the heel of one leg, press the toes of your other leg to the other side. Then you pull with one leg and push with the other.

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>>76868092
>He sucks at explaining things. You like prone, hook one side of the band to the heel of one leg, press the toes of your other leg to the other side. Then you pull with one leg and push with the other.
no bot - other leg does nothing - use low anchor point
>>76867899
>like so:
>>>76864940
>> tried this for a while and saw great promise but sth was off:
>> https://www.youtube.com/shorts/NfwtDIscQm8
>>>so i hooked powerband on heel lying on the floor and pulled towards me bum
>>>better but still not quite
>>>press with toes on the rubber that's hooked on heel
>>>> ding ding ding
>>>this is it, both joints are used (ankle and knee) both gastronemius and soleus are used, just stretch rubber band (by bending knee and ankle at the same time) and hold
>>i do it lying on the side - then there's no discomforto in hips at the front (yes it psoas, when lying on the side knee has nowhere to go and problem is solved)
toes of working leg are pressed on the band :D

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>>76868560
You need to fucking kill yourself you stupid 3rd world isometrics ESL faggot. In America we celebrate Thanksgiving today and the only thing that would make me thankful is if you were to die in a fucking fire immediately.

>>76868671
you're just mad cus he gets more pussy than you

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>>76868671
>>76868684

my present for you for thanksgiving bot - legs of greek god:

>>76868658
yup, it's gonna be seated glute kickback :D
>what ?? ! ??
yes, sit on (on chair or sth) one buttock, rubber band over bent knee of other leg, pull/kick back from low anchor point
https://www.youtube.com/results?search_query=seated+glute+kickback+
guess I AM THE INVENTOR :D

O H M Y GAWD, IT BURNS SO NICELY :D Exactly where i want it to burn - picture
i want to try it right away, like hold isometric hold till i'm satisfied - a minute or 2 cumulatively
no, i gotta be reasonable, not today :D

sitting on one buttock stabilizes pelvis and it seems to be doing just the trick i was looking for

thank you very much bot
>what for ?
for feeding my genius mind, turns out it was VERY productive after all

the big 3:
seated glute kickback for gluteus maximus - waaaw, it burns so nicely :D whoa :D xD just on my right as i sat on left :D
modified heelhook for gastrocnemius and distal (closer to knee) parts of hamstrings:
>>76868560
and unilateral quarter-squat with full internal hip rotation - keep rotating pelvis onto working leg entire time - as the one and only VMO isolation
yes all of em isometric holds

and some walking with pace & good posture weekly volume, legs are so solved :D

>>76868858

post calves

>>76859888
me btw

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>>76868875
:D
it's thursday bot, dude supposedly posted on monday, am i supposed to believe he just monitored the thread? xD xD xD

lol :D

no u're not real, and neither is the picture :D

u want to avoid that:
https://youtu.be/aG6iv5D85dM?t=35
>what is it
well human would know instantly bot, can't u just watch this moment and see?

by sitting on one buttock:
>>76868858
>yes, sit on (on chair or sth) one buttock, rubber band over bent knee of other leg, pull/kick back from low anchor point

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>>76868890
post calf faggot

>>76868858
>yes, sit on (on chair or sth) one buttock, rubber band over bent knee of other leg, pull/kick back from low anchor point

I have no idea what you're trying to tell me to do here.

I want to crush this guy's empty skull with my bare hands, annoying spamming nigger >>76862419

>>76859502
>muh legs
Squat is for faggots.
>but muh 3 day squat program
Kek another víctim of SS retard.

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>>76868949
interesting bot - u shrunk and grew some hair i see? :D
>>76868560
>>>>76864940
>>> tried this for a while and saw great promise but sth was off:
>>> https://www.youtube.com/shorts/NfwtDIscQm8
>>>>so i hooked powerband on heel lying on the floor and pulled towards me bum
>>>>better but still not quite
>>>>press with toes on the rubber that's hooked on heel
>>>>> ding ding ding
>>>>this is it, both joints are used (ankle and knee) both gastronemius and soleus are used, just stretch rubber band (by bending knee and ankle at the same time) and hold
>>>i do it lying on the side - then there's no discomforto in hips at the front (yes it psoas, when lying on the side knee has nowhere to go and problem is solved)


>>76871074
>where is my
>>>76871054 (You)
>>Mclaughlin, Bol doing powersharting squat
>>Warholm, dos Santos doing powersharting squat
>bot? u're such a lame bullshitter ahahhaha :D

>>76860523
I’ve been running the Juggernaut Method for strength in a 4 day U/L/U/L(you can get in your rest days however you want)

Bench/OHP for the 2 upper days
Squat/Deadlift for the 2 lower days

You can do whatever accessory exercises you want for aesthetics purposes but here’s what I do

Bench day I do chest/back
Assisted pull ups 3x8
Assisted dips 3x12
Lat pulldown 3x12
Pec deck - 3x12-15
Rear delt - 3x12-15

OHP day I do shoulders/arms
Barbell curls - 3x5
Skull crushers - 3x12
DB lat raises - 3x12
DB preacher curls - 3x12
Tricep push down - 3x12

Squat/deadlift days
Prone hamstring curl - 3x17
Hip adduction- 3x12
Single leg RDL - 3x10

DB walking lunges - 3x20(10 per leg)
Bulgarian split squat - 3x10
I choose one of these and do the other on my second lower day

On week 12 and my strength gains have been crazy, albeit I haven’t tested all my maxes yet but I just hit 103kg on bench and 60kg on OHP

>>76859478
30 pushups
30 situps
30 bw squats
10 burpees
10 windmills
Every day until you like it
I need to work in different exercises imma try to get abs and some good cardio next

>>76872788
I also found a test dealer so I gotta work more in right?

r u dyel? just find a program online and go from there

>>76860523
Why don't you drop the volume a bit? Just take a set off everything.