If full body twice a week is enough for muscle growth, how do you hit all of your muscles without spending three hours in the gym?
>>77330637why can you not put 3-4 hours in the gym if you're going twice per week anyway. if you want to go less days && spend less hours you'll just make less progress
>>77330637There’s no such thing as a sweaty woman that isn’t sexy.
>>77330655dubs, must be true
>>77330655Well a fat woman sweating isn't sexy. But in general I agree. Love it.
>>77330637By doing compounds.
>>77330637>locking her legs and holding them there to catch her breathi-is that safe??
No. 3 Times a week is minimum. 5 or 6 is bettet
>>77330637bros i do not like what's going on with that right shin in lockout
it's not like you'd be doing something more productive with that time
>>77330660fats aren’t people so the math checks out
>>77330637I've been trying to do some single leg pl8 machine shit, but the stupid ass sound it makes is from hydraulics like a smith machine so it is lighter off the start and it sucks.
>>77330637Yes the caveat being you'll probably need to go a third day to double up on groups that are harder to build with compounds like arms, calves, abs, certain parts of the shoulder, glutes good news is it's an easy day and you can probably do it at home with some free weights.
>>77330637I found lyle mcd recently. And he mentioned ken leistner who id never heard of. Nice view on training if you havent heard of him. Most of his writing is behind a family run paywall but you can find articles if you dig around. Sensible program per Dr Ken 1 x 20 breathing squats (all out systemic)1 x 10 pullovers 1 x 10 standing press 1 x 10 chins 1 x 12 Dips 1 x 10 Barbell Bicep curls 1 x 15 Shrugs 1 x 15 Stiff legged deadlift. Do that MWF or MT and assuming the rest is in line you'll be sweet. Breathing squats is systemic and legs recover better than deads so you can do it 3 times a week if need be.
>>77330637I prefer to do less every day for more days a week with longer rest periods and more intense sets. 2x/wk sucks unless it's for one muscle not even muscle group like push/pull/legs.
Its extremely easy:>One set of front squats>One set of weighted chinups>One set of hamstring curls>One set of bench pressOR:>One set of RDLs>One set of quad extensions>One set of bench press>One set of bicep curlsOR two days of the week:>One set of thrusters>One set of chinupsAnd then occasionally hit hamstring curls or pec-deck.
How's this?Day A 1. Pull-up 2. Stiff-Legged Deadlift 3. Leg Extension 4. Overhead Press 5. Lateral Raise 6. DB Skullcrusher 7. DB Curl 8. Face PullsDay B 1. Barbell Squat 2. Leg Curl 3. DB Incline Bench Press 4. DB Chest-Supported Row 5. Lateral Raise 6. DB Skullcrusher 7. DB Curl 8. Face Pulls
>>77330637never seen a woman sweat in the gymall they do is hip abduction with 200 rir
>>77330734looks fein to me tehehe, but there appears to be a nigger next to her
>>77330637The main thing that builds muscle is hormonesYou need some muscular stimulation but mostly a good hormonal response Also, compound movements hit a lot of the musculature so squat/dead/bench/row/press©/pullups-downs/arm work/shoulder flies and abs hits absolutely everything
>>77331005I've never read a post here and felt dumber after until I read this
>>77330723Very, very dangerous.
>>77332735I'm gonna try it for a week
i thought this was going to be one of those locked legs gif that get bent backward and had my finger hover above the close button
>>77333054I fucking HATE those almost as much as watching bicep tears
>>77330901This will build a shit physique
>>77333220Yup dyel mcdyel and ken dyelster both look like shit
>>77330637No.For muscle growth:Chest and bicepsLegsoffBack and absShoulders and tricepsoffoffVery high volume at medium weight.20-30 sets per muscle per week.30-60 sec rest between sets10-12 reps for compounds10-20 for isolationsThank me later.
>>77333311Do this only if on roids
>>77333323do this especially if you are natty. Personally i stop at 20 sets (while online its suggested 20--30) for Chest, back and legs. I do 12-16 sets for arms.I respond the best to this type of training, took me 12 years to get there. Did fullbody, upper/lower, push/pull, Horizontal/vertical, push/pull/legs, etc. Heavy duty, higher frequency, higher intensity, myo reps, rest pause, bla bla.As a natty, for pure bodybuilding, this is what works for me, this is what allowes me to recover without frying my CNS and build muscle. Never train to failure. Stimulate, dont annihilate.I am 39.
>>77330637I want women to look like suffering taking my dick
>>77333333W I T N E S S E DITNESSED
>>77333333FUUUAAAAAAAAAAARK
>>77333333
>>77333311I do something similar but instead its back and tris. whats ur typical chest and bis day?
>>77333355Dips 5x10-12 (30 sec rest)incline bench or incline smith bench 5x10-12 (60 sec rest)flat dumbbell bench or machine chest press 5x10-12 (60 sec rest)machine or cable fly 5x10-20 (30 sec rest)barbell curl 4x10-12 (60 sec rest)dumbbell preacher curl 4x10-12 (30-60 sec rest)concentration curl 4x10-12 (30-60 sec rest)
>>77333333DICKMASTER HAS SPOKEN BEHOLD THE CHOSEN ONE
>>77333333>le sighPosting in an epic bread.
>>77330637>dat shoulder veinWere it not for that I'd assume she's natty
>>77330637> twice a weekThat sounds like overtraining. >hit all of your muscles without spending three hours in the gymYou only need about 10 exercises in total.
>>77333333>>77333932I got the same feeling. This is terrible.
>>77333311Wtf even is this? Describe movements on chest day? How are you doing 30 sets for chest on one day?
>>77330637If you know how to lift you can do more with less sets. Mostly barbell extra sets. Try doing 8 sets of meaningful work on just bench.
>>77334607read it again
>>77330637If you're spending more than 30 minutes a day then you're doing it wrong.
>>77330723Yeah, I noped out there. Frankly assumed this was going to be a gore thread.
>>77333333this board is fucking dead
>>77333333>digits !!SO SHALL IT SURELY BE!!!
>>77333333Czech'dSo it shall be
>>77330889
>>77333333The prophecy is true...
I feel I recover well if I do 1 full body 2 rest days and the full body can mean "4/5 body" in reality so it doesn't mean you have to hit every muscle in every session. But not even thinking about taking 3 rest days because then you start getting too "loose" for one. Having 2 definitely works.There are variables on how long your workouts will take:>how many warmup sets do you need to get to the weights>how long do you generally take to warm up and feel safe to liftMy go to thing with the big core lifts is warm up and do one all-out set and that's it for bench or deadlift at least. Accessories and other movements get more volume and I just change them out with the "4/5 body" thing which means sometimes I train arms but not shoulders or vice versa, sometimes knee extensors but not flexors etc
>>77330637Anyone doing a full-body split is focusing on the big compound lifts. Here's an example of a completely reasonable 2-day full-body split. If you have any extra time afterwards, you can do a few complementary accessories.Day A:>Bench press 3x5>Weighted chinups 3x5>Squats 3x5Day B:>Overhead press 3x5>Rows 3x5>Deadlift 1x5
