/fit/ - Fitness » Thread #34695307

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Anonymous Tue 27 Oct 2015 14:51:15 No.34695307 View Reply Report Delete

/FIT/ I've been working out a little over a year. I'm 200lbs 6ft tall

I'm thinking of doing this program (pic related) for aesthetics. Is this a good choice?

I'm also curious about this "starting aesthetics" program that seems similar to greyskull..

thoughts?

Anonymous

View Same Google ImgOps iqdb SauceNAO 2n0j19g.png, 205KiB, 800x497

Anonymous Tue 27 Oct 2015 14:52:13 No.34695314 Report Delete

Quoted By:

Heres the starting aesthetics..

Would either of these be good?

Anonymous

Anonymous Tue 27 Oct 2015 15:02:31 No.34695400 Report Delete

Quoted By: >>34695432

>>34695307
greyskull and other 3x5/5x5s fullbodys are novice routines
you could do some upper/lower, push/pull, ppl, or even brothersplit (although that's not advised since it's low frequency)

Anonymous

Anonymous Tue 27 Oct 2015 15:05:49 No.34695432 Report Delete

Quoted By: >>34695510 >>34695595

>>34695400
i hear so much varying information

I'm not sure what exactly to do.

Are you suggesting an Upper body (a) and lower body (b) days going ABxAxBx?

what set and rep ranges?

Anonymous

Anonymous Tue 27 Oct 2015 15:11:01 No.34695474 Report Delete

Quoted By:

/fit/ ):

Anonymous

Anonymous Tue 27 Oct 2015 15:16:09 No.34695510 Report Delete

Quoted By: >>34695595

They are both great beginner programs.

>>34695432
>what set and rep ranges

That shit doesn't really matter. Only DYELS continue to argue about rep ranges. What matters is progressive overload

3x8x100kg --> 4x10x105kg or
3x4x110kg --> 6x6x120kg

You get strong and big either way.

Anonymous

Anonymous Tue 27 Oct 2015 15:18:54 No.34695534 Report Delete

Quoted By: >>34695581

>>34695307
Not nearly enough volume for significant hypertrophy man. This is why push/pull, upper/lower are recommended for intermediates, they have a much better ratio of volume and frequency. Search for Alan Thrall's video about moving on from novice routines, he explains it very well.

Anonymous

Anonymous Tue 27 Oct 2015 15:24:08 No.34695581 Report Delete

Quoted By: >>34695625

>>34695534
You don't need more volume, if you can still use a linear progress. Its easier and more effective to get that progressive overload by just simply adding more weight, than starting volume training.

Anonymous

Anonymous Tue 27 Oct 2015 15:25:37 No.34695594 Report Delete

Quoted By:

what is a good upper / lower for hypertrophy

Anonymous

Anonymous Tue 27 Oct 2015 15:25:38 No.34695595 Report Delete

Quoted By:

>>34695432
you could check out PHUL or lyle mcdonald's generic bulking routine
they're both decent u/l routines

as >>34695510 said, weight progression is crucial
lets say your bench is 250 today, and after few months you still max out at 250
you haven't made any progress and I guarantee to you that you aren't bigger

Anonymous

Anonymous Tue 27 Oct 2015 15:29:19 No.34695625 Report Delete

Quoted By: >>34695711 >>34695732

>>34695581
OP has been lifting a year, he's not gonna be making linear gains 3x a week doing a fullbody program mate. Hypertrophy is closely related to increasing a muscle's work capacity, adding a pound here and there isn't going to do shit to increase his work capacity compared to adding extra sets/reps, deceasing the time between his sets, adding supersets ect ect

Anonymous

Anonymous Tue 27 Oct 2015 15:36:22 No.34695711 Report Delete

Quoted By:

>>34695625
this, i stopped progressing on my full body 3x

Anonymous

Anonymous Tue 27 Oct 2015 15:37:55 No.34695732 Report Delete

Quoted By: >>34695773

>>34695625
Check HST training and think again if you should give advice.

You can increase work capacity by adding more weight too, and that's why HST works. Muscle gains are all about progressive overload and eating + recovery.

Anonymous

Anonymous Tue 27 Oct 2015 15:41:29 No.34695773 Report Delete

Quoted By: >>34695795

>>34695732
hst is for entry level roiders, there are more optimal routines for a natty

next thing you're gonna recommend fucking doggcrapp to him

Anonymous

Anonymous Tue 27 Oct 2015 15:43:49 No.34695795 Report Delete

Quoted By: >>34695837 >>34695905

>>34695773
>hst is for entry level roiders

yeah i think i'm done with you, im sure your way is the only way for a progressive overload lol

Anonymous

Anonymous Tue 27 Oct 2015 15:47:23 No.34695837 Report Delete

Quoted By:

>>34695795
mine is not the only way, i just said there are more OPTIMAL ways to progress

he could still do it on fullbodys, but his progress would be better on a solid u/l or ppl or something else 2x weekly

Anonymous

Anonymous Tue 27 Oct 2015 15:48:02 No.34695843 Report Delete

Quoted By: >>34695874

PHUL looks pretty good.

Anyone disagree?

Again, I've pretty much stopped making progress on 3x a week full body.

Anonymous

Anonymous Tue 27 Oct 2015 15:52:12 No.34695874 Report Delete

Quoted By:

>>34695843
>Anyone disagree?
no
PHUL is good routine, just don't be one of those "I''ll add 500 different useless isolations to a already good routine" faggots

Anonymous

Anonymous Tue 27 Oct 2015 15:57:10 No.34695905 Report Delete

Quoted By:

>>34695795
He isn't me dipshit, here's a few sources OP explaining why you should pursue increased volume, don't mind that other retard telling you to stick to fullbody 3x a week when you've already explained it's stop working for you
http://www.strengthandconditioningresearch.com/2013/06/25/strength-power-hypertrophy/
http://www.lookgreatnaked.com/articles/mechanisms_of_muscle_hypertrophy.pdf
https://www.youtube.com/watch?v=JFZWM-_JNhQ

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