WARNING: there is a mentally ill retard shitting up these threads with his perfectly transparent samefagging (especially falseflagging as OP samefagging).
Don't feed him, just hide and report.

WARNING 2: these threads have been known to get mysteriously deleted (random technical error, no doubt), so if you care about this board and our ability to actually talk about fitness - just make another one using the standard text for the OP and the first post.
Screenshot and save anything suspicious.

UPPER BODY:
>ANTAGONIST SUPER SETS
>BENT OVER BARBELL ROWS/PUSH UPS (can do weighted)
>BENCH PRESS/INVERTED ROWS (can do weighted)

And don't forget: if your squat stands are good enough you can set them high enough to do pullups so you don't even need a separate pullup bar.

But even if you don't wanna do super sets, you can still use the same method as with legs and get your rest times down to 1.5-2 min in which case 5 sets of push + 5 sets of pull will take less than 20 FUCKING MINUTES LOL.

LEGS:
>ALL YOU NEED is A SQUAT + A SLDL/GOOD MORNING (especially good if you dont have enough plates yet).
>Conventional, not hinge-biased deadlift is either a waste of time or a way to save even more time. So either dont have it at all or ONLY deadlift in which case it's gonna be a SHITTY SQUAT + SHITTY HINGE which when done at least twice a week adds up to ONE PROPER SQUAT + ONE PROPER HINGE
>Do 5x5-10 reps WITH THE SAME WEIGHT
>Don't progress sets or reps or weight
>Progress how little you rest.
>Shave off
>Get down to at least 3 min
Congrats, you are now a WORK MACHINE that gets 5 sets of legs done in ~20 min.
So your leg day now takes 40 minutes.

>makes a “general” thread
>it barely gets 80 and archived
>makes another one
>it barely hits 20 and archived
>has to samefag the whole thread to even get those numbers

Just admit these threads are trash and you’re a dyel faggot lol

METT-pilled exercises that you should LOVE AND CHERISH:

PUSH:
>(Weighted) Pullups
If you have anything you can do pullups on - it's a no-brainer. Super fast and super convenient.
IMPORTANT: you can set these up with just adjustable squat stands + barbell put in their hooks.
>Barbell rows
If you have a barbell or a pair of dumbbells - this beautiful exercise with train YOUR ENTIRE FUCKING BACK INCLUDING SPINAL ERECTORS + biceps + forearms.
Minimal rest needed, minimal setup needed.
You can literally do AN ENTIRE WEEK'S WORTH OF FUCKING BACK WORK IN LITERALLY 10 FUCKING MINUTES. So if you do 5 sets of pullups in under 10 min and some other day in the week 5 sets of rows in under 10 min - YOU LITERALLY JUST DID 10 FUCKING SETS COVERING YOUR ENTIRE BACK + BICEPS PERFECTLY in 15-20 min per week.
Revel in how amazing that is.

PULL:
>(Weighted) Dips
Same as for (weighted) pullups, but you cant set these fuckers up with just squat stands + barbell, so you might have to do...
>(Weighted) push ups (best variation: knuckle, deficit)
Second quickest/METTest thing to do for chest. Excellent for beginners, but at some point you'd need to use so much weight it's awkward/fucktarded/slow/backpack-ripping/still not heavy enough to develop strength.
>Bench press
Da king of pushing. Takes just a tad more setup than the barbell row and the recovery may be just a tad slower but it's still super easy to shit out 5+ solid sets and be done for the week.
>OHP
Essentially same points as for barbell rows and a perfect METT-addition to bench press to get 10 sets of push per week covering CHEST+TRICEPS + FRONT DELTS + SIDE DELTS + REAT DELTS (a little) +CORE (a little) +LOWER BACK (a little)
>Push press
Probably unnecessary for novices but overall is one of THE most important OVERALL strength exercises. And now you're adding some legs into equation (not a huge stimulus but it is something which is what METT is all about).

SQUAT:
>Backpack squats => pistol squats => backpack pistol squats
Great stuff for dyels, can be done pretty quickly. Make sure to grab something with your FINGERS to remove balancing form the equation but still not be able to cheat.
>Reverse nordics
THIS is the kind of METT squatting. Hard as fuck, amazing fucking stimulus and takes close to zero setup (just need some mat and maybe a block if you cant reach the floor with your head).
>Barbell squat
Takes some warmup which can be pretty quick if you start your warmup with a plate and then for each next set add a plate/however much is left to get to work weight. Also takes good developed cardio to rest 3 minutes as opposed to 5-10.

HINGE:
>Deadlift
Amazing as a SINGLE leg lift. Hits EVERYTHING aside from push and pull muscles.
>SLDL
Pure hinge. Solid when done with a squat/quad exercise.
>Good morning
Great pure hinge. Less weight than SLDL so less warmup.
>Nordic curl
King of METT. Ideally you'd have something immovable to put your ankles under. Otherwise use bench with a bunch of plates on top of it. Takes some setup but is extremely quick and unlike SLDL/Good mornings if you do this at all decently you'll get amazing hams stimulus.
Lower back too - especially when you do cheaty reps at the end.

>>77530510
Faggot YOU are trash.
You spend HOURS of your miserable fucking life shitting up this already dying board trying to demoralize anybody who contributes to it.
Every single person on this site hates you. Same as in your life.
Kill yourself already and stop being a burden on society.

>>77530590
Lmfao absolutely seething

>>77530462
so youre the "samefagging" guy that just makes bullshit posts
fuck you and fuck your thread

Anyways, can’t wait to see this thread hit sub 50 replies and get archived again Op

>>77530590
>this mad

kek

>4 samefag posts in a row of seething
Yup, hit the nail on the head.

Did 5 sets of bench today. Pretty nice chest pump but as always tricep took most of the hit and were bruning at the end with my epically short 2 min breaks. Tried the rotation exercise but kinda half-assed it. 25 min or so in total

Today is accessory day and the beauty is I'll simply hit 5 sets of rows that were due yesterday and then do the accessory if I still have time.
These 2 accessory days are the buffer which allows you to do the compound you missed earlier in the week.
Absolutely essential for the minmax type of METT

>>77530510
Deleted isn't archived, newnigger

>>77530703
>he constantly samefags so he assumes everyone else does too

Now this is projection.

Also I’ve known mixedchad for years on here and you’ll see that our posts are 15 seconds apart you stupid tranny

>>77530590
>don't demoralize me bro
You're a grown white male, act like it

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>>77530460

>>77530732
No shit retard. I meant what I said


>he came back again to samefag

Lol

>>77530707
Holy shit, when I was doing Heavy Duty I'd be done in 4-7 min, and that was a few exercises too

>4 more obvious samefagged shit posts
I'm starting to see a pattern

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Thanks for making this thread Op. Big mett fan here. Here’s my most recent pic. I only workout about 5 minutes per week.

Oh yeah and demoralizers can fuck off!

>>77530745
Honestly I feel like 1 min on bench is enough cardio-wise but I'd be losing so much strength that I don't wanna. Studies show the 1.5 min is the limit where if you rest any less you're definitely leaving gains on the table so I guess *optimally* I should be doing that

>>77530751
The most extreme I've seen was 1 minute every 3 months, and they kept making gains. Power Factor training I believe

>>77530756
1 set training, all out, with supersets.

E.g. chest day is pec fly then run to the bench then run to the dip station. Then go the fuck home and rest.

But as for your normal style training and rests, fuck those studies, I rest 45 sec to 1 min 15 generally and that used to be normal. Only since cellphones and music because ubiquitous did tests stretch out so far

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>>77530746
>3 posts in under a minute

Literally go take your meds you schizo faggot

>>77530757
Fuck that mogs my mett training so hard. Hopefully one day I’ll reach that mett chad level

>>77530760
>this faggot is so pathetic he's posting from multiple devices
LMAO

>>77530460
Thanks for making this thread op really incredible.

As for me I’m doing 1 calf raise, not 1 set, just a singular rep. 1 pushup, again, no set just 1 rep. And 5 seconds of cardio (jogging in place).

How about you guys?

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>>77530770

>>77530766
There is a final theory, I'm not sure you're ready for it yet though

>>77530759
>E.g. chest day is pec fly then run to the bench then run to the dip station. Then go the fuck home and rest.
Works for beginners only. Enjoy your early gains

>>77530751
Wow, so this is the power of mett? Where do I sign up? I’m from reddit btw

>>77530777
Go on….

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Been doing mett for 3 years now

What would be your advice for me op? You seem like a mett expert

Right now I just drive to mcdonalds and play fortnite all day. Mett seems like a good program for my lifestyle though. Maybe I’ll do it one of these days

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Reminder

>>77530772
Intensity is reversely proportional to duration. So that can work but it must be 1 set now 1 rep. 1 rep would have to be so heavy that it would injure you

>>77530786
Not today, maybe you get what I'm implying but it wouldn't sink in if I said it right now

How come every time op posts, the thread gets bumped?

Why is he changing his IP address after starting the thread? Very peculiar.

>>77530844
Probably because it lands on page 1 after he bumps it

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>DURR POSTS BUMP THREADS???WOAHHHHH

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imagine being this much of a sad lonely faggot that this is how you spend your time. Every. Single. Day.

The rumors are true. Op did in fact suck me off behind the local Denny’s dumpster last weekend. He made sure to make it fast though like a true #metter

>>77530861
Schizophrenia: The Post

Op pretending to be a newfag now? Or is he actually retarded?

>>77530871
Both

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>NOOOOO DON'T CALL OUT MY OBVIOUS SAMEFAGGING.. T-THAT'S S-SCHIZOPHRENIA!!

>>77530861
>scroll through the thread and there’s multiple posts within seconds of each other

Yeah totally all one guy you inbred monkey

when op is awake the thread is constantly bumped to bump limit, when op is asleep the thread dies and is archived before he wakes.
makes you think.

>haha I totally fooled them by using multiple browsers hee-hee
hilariously dumb loser

>>77530897
>hilariously dumb loser

You sound 12 bro, who says this shit

I like how when nobody participates in these threads it’s just op bumping it every few hours until it eventually fizzles out. But when people do decide to participate it’s just op getting owned left and right.

I miss /hgg/
>47 trt faggot here, no I still haven't had sex
>check out my obese wife walking her fat ass on a treadmill
>behold my walmart chinisieum rack and plates

>>77530861
Probably the highlight of his weekend lol

>“his weekend”
>it’s a fucking tuesday

this dude is beyond retarded kek

>>77530510
At least he is trying to contribute to this slow ass board unlike you newcuck

>>77531002
which means of all the things to do on his weekend, that's the best thing, because he does it every single day. which means m-f, there is something better. you're a white male. start thinking like one

>>77531005
>>77531014
Hi op

>>77531030
i'd kill myself if i ever made a thread on this dogshit indian website

You start op

reminder that sandbags are king for home gym chads and OP has never posted body

>>77531422
after barbells and dumbbells, sure, throw around some SBs
>robot
>body

>>77531471
you're not gonna perform well if you lift sandbags while fatigued from barbell lifts
it's better to lift them on their own separate days or you're not gonna get the most out of either modality

I can't believe the time you retards spend in the gym and all the resting you do.

Feel alive, 1 min max rests per set, smash out exercise after exercise then get out

>>77531561
When you're struggling that's when you make gainz

>>77531700
nothingburger comment

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Posting my adjusted routine. I fixed a couple things after the advice some of you guys gave a couple threads ago.

For the record, each of these exercises have a "4 rep window" meaning the rep number on each exercise is just the average (ex: 3x10 is technically 3x8-12).
Routine currently goes: Push A - Run - Pull A - Run - Legs A - Run - Push B - Run - Pull B - Run - Legs B - Run etc...
Once I finish the 5k I'm training for, I'll go to a PPL(A) -Run - PPL(B) - Run.

Most of the abbreviations are obvious but if there's any confusion:

>DB = Dumbbell
>BB = Barbell
>I = Incline
>S = Seated
>F Pull = Face Pulls
>H Curl = Hammer Curls
>C Raise = Calf Raise
>H L Raise = Hanging Leg Raise
>S Squat = Split Squats
>H Thrust = Hip Thrusts
>S Calf = Seated Calf Raise

Lmk what you guys think.

>>77531561
I'm not a pussy like you

>>77530940
Those threads are cool once every few months similar to colored guy threads but you can't have them as general, doesnt work.
That's why MET was a thing until it started getting deleted on the regular.

>>77531422
>he is now samefagging as a semi-regular as well as OP
Holy pathetic

>>77531695
>under 1.5 min
hecking suboptimal, sorry. even under time limit I'm not gonna sacrifice my precious gainerinos

>>77532165
>minimal equipment
>gym
kys

>>77532306
Most home gyms are minimal so SYBAUF.

>>77530460
/fit dying
/plg gone
Anon tries to make new original general
Anons just shit all over it
>why is /fit dying?

>>77532371
most home gyms are dogshit

>>77531939
The MOST important thing by a mile is VOLUME PER MUSCLE PER WEEK followed by distribution of said volume.

>The total volume of push for upper body is solid but it's all in one day per week usually
>Push has 9 or 12 sets a week (and on some weeks it's 21 fucking sets lol) which is good
>pull has 3 or 7.5 sets per week (not counting spinal erectors here because those are convenient to group with hinge muscles; counting deadlift as half volume for back) so some weeks it's essentially maintenance
> Squat has 3 or 4.5 sets a week (counting deadlift as half volume for quads) most weeks which is maintenance basically
> Hinge is 3 or 4.5 sets per week (counting shit-ass hip thrusts/back extensions and deadlifts as half volume)

So basically:
>A bunch of accessories while underdoing main movements
>1xPPL which requires at least 4-5 hard sets of main movements per day MINIMUM but many movements have less
>Honestly unnecessary variation at the cost of important volume

Hence:
>You can totally remove one compound exercise from push days (whatever the fuck rope push is);
>You can totally trim super specific accessories;
>You SHOULD add couple of sets of PULL to PULL B (and no, accessory bs like facepulls don't count)
>You SHOULD add at least 2 sets of squats/leg press/whatever da fuck to leg days
>You SHOULD add couple of sets of hinge to LEG B

Easiest biggest fix would be to include deadlifts and nordics in B days and add 1-2 sets of squats and deadlifts.
That said if you're still making weekly or at least biweekly progress on lifts with this amount of volume - disregard most of what I said.


Ideally it would be better to essentially do full body 3x a week or do
URURLR similar to the other anon's lifting-maxxed LUALUAA - but that takes more know-how

>>77532417
it's just one shitter who's been spamming the entire board for years at this point. seems like he's gotten more active.
whenever you somebody calling anybody else a trooned out wog - this is this faggot right here.
he seems to be extra obsessed with MET and METT.
Used to be pocketed by a janny and perhaps still is but at least these threads stopped getting deleted like a week ago. Who knows what the fuck is going on

>>77532424
your life is dogshit which is why you shill demoralization to make everybody just a bit more miserable so they are closer to what you are 24/7

Yesterday was accessory/cardio day. Didn't do any cardio or accessories but I DID do a bunch of barbell rows that were due the day before.
Felt much heavier and the shitty side/lower back felt slightly weird but overall went fine.
Did 4 sets and nothing got ACKed so we're doing good.

Today is squatz.

>>77532504
And afterwerds I'm going for a long woolk so ticking off cardio for today also. Right after the workout. Yup, we do it the hard way

>samefags his own thread
>accuses obvious different anons of samefagging
>still never gets a single good-faith reply
>has never gotten enough of a following to constitute a general thread
>still has never posted body
Is this a trooned wog, or some other lolcow?

>>77530460
ABSOLUTE BARE MINIMUM CALISTHENICS WORKOUT

100 Squats - as many sets as it takes
50 pushups - as many sets as it takes
20 Pullups - as many sets as it takes
50 Bridges - as many sets as it takes

Once you can perform all the reps of an exercise in a single set upgrade to a harder variation.
Squats > Shrimps > One legged Squats
Push ups > Close Pushups > Diamond Pushups
Chinups > Pullups > Archer Pullups
Trapezious Bridge > Partial Neck Bridge > Full Neck Bridge

>>77532174
That's simply not true. What you're doing is trying to make muscle fibers fire, if you rest too long the intermediate type recover, you never get in the state where the big ones are finally induced to fire

>>77532684
>trooned wog or some other lolcow

Both

>>77532417
Stfu faggot op

>op constantly asking “why is fit le heckin dying?!”
>totally random “new” commenter who’s definitely not op asks the exact same question

He’s not even trying lol

>>77532112
another nothingburger comment
does anybody here even lift? why do i even bother posting in this garbage thread

>>77532827
You’re almost there. You almost got it….

I just did a qualude and dreamt up this routine:
- clean into front squat 3x3, then 4x5 at 80%. hinge and squat
- After 3x3 top set, supset with dips and chinups (requires no weights)
Keep bar with 135 on the ground near dip/chin setup at all times to start a session. Hits full body including arms and trains athleticism.

>>77532827
You're literally responding to the one spammer troll in this thread. Nobody else here is this retarded.

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>>77532907
>he got access to qualudes

>>77532918
Yep, definitely just one guy. Fucking retard

>it's mad nobody is buying it's desperate samefagging
kek

Trooned wog above me

Keep replying op. It’s your own thread your shitting up by replying. Makes no difference to me though because already think your thread is dogshit

>>77532827
>toss around sandbags
>lifting

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Sand bag lifter here. I mog all of you demoralizers. This is what real muscle looks like. Op is cool as fuck stop bullying him or I’ll fuck you up with my #sandbag muscle.

>>77532958
I’ve been doing mett for 12 years now and you brutally mog me. Very impressive

>>77532976
Thanks, it’s all about time management and minimum effort, that’s the mett lifestyle. For me I just do 5 seconds of sandbag training 2 times a week and that’s it. That’s all you need to be a mett sandbag chad

>he saves every photo and post everybody makes to samefag with it in the next thread
We are reaching levels of pathetic that shouldn't be possible Captain!

>>77532991
Incoherent esl post

I think op may be Indian. Makes this even worse

“Sarrrrrr stop spamming mett sarrrr!!!! Do not redeem sarrrrr!!!!” - OP

>he's back to calling everybody Indian
get new material t*anny

>>77530460
one of the most based threads i've seen in the last 10 years.

“Oh no I’ve been found out!” - OP

Sarrrr stop calling me indian sarrrrrr!!!

indians are basically ayrans

Based retard op willingly shitting up his thread by replying to all the trolls kek

Never change op

>>77533016
>t. op

>>77533016
so based@!

Op what are your thoughts on showering and shitting in the street

>>77533023
I think that’s common. Nothing wrong with that

>>77533017
That's the point of the thread. It's bait. When no one responds he posts bait to make the "trolls" respond.

>>77533030
It’s funny either way but I really do think he’s just genuinely retarded

>>77533030
this board is so dead, i honestly welcome troll shit like this.

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>>77533006
We are only as good as the threads we make.

>>77532991
>every photo
>one photo over 3 years
>none have been op
what did he mean by this?

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>It takes one unbanned shitter to do this

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I asked a.i to generate an image of the average mett user. This is what it brought back. Closest pic we’ll probably ever get to op.

>>77533098
“Why yes I am mentally ill. How could you tell?”

>>77533098
dont hide my post, pussy

>>77533005
>t*anny
kys

>>77533098
>he thinks banning does anything on 4chan

Hello newfaggot

>>77533108
>>77533109
>posts 12 seconds apart
>faggot op will still swear it’s “just one heckin spammer!”

>>77533113
>spammer

>all the same filenames of bodies stolen from reddit

its like youre not even trying

>>77530460
Thanks for making this thread op this is super cool. For me I just lift my laundry basket filled with laundry for curls. I also use it for overhead press and curls. One set of each exercise. My entire workout only lasts 6-7 seconds.

What about you guys?

>>77533181
>6-7