How come all the chads at my gym are using machines...

Maybe they're on steroids

> reddit
I think it’s time for you to go back

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i only went on it because i knew whatever i read there i should do the opposite, and only to find that Jow Forums and reddit share the same metagame in terms of fitness lead me to become disappointed

Found the low test faggot
Machines are a meme

what routine do I need to become like this? coming from a 6' 140 lbs male who does not want to do squats and deadlifts. time is not an issue with me.

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nah, you're a little dyel faggot. thoracic exhaustion is going to make scapular retraction a nightmare, which is going to limit your bench form and thus your bench numbers, if you front squat/shrug before benching. The machine lets you train the chest directly. Same shit with OHPing first in the session, your bench following will always be shitty, but machines let you overload your chest alone without relying on secondary muscles. Same shit with triceps

kill yourself stupid faggot, machines have their place. The only people living and dying by free weights are obese """power""" lifters who brag about a 1xbw bench

they actually understand what the movements do and are training muscles while most retards dont know what they are doing and think certain movements are necessrary and grow muscle magically with zero mind muscle connection required.

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SS + GOMAD for one year until 1/2/3/4, then Texas Method until 2/3/4/5, then take the BLOATPILL until 2.5/4/5/6.5, then cut

DINGDINGDINGDINGDINGDINGDINGDINGDINGDINGDINGDINGDINGDINGDINGDINGDINGDINGDINGDING
/thread

full body, every other day

bench 3x5////////2x10
barbell bicep curl 3x5
db bicep curl 2x10
OHP 3x5////////2x10
lateral raises 2x10
barbell row 3x10
leg raises 3xF

do it for 6 months then add exercises for traps and lower back. Do leg presses once a week if you want to be proportionate, if you don't care about legs don't bother. You do 3 sets with 5 reps, which are heavy. You do 2 sets with less weight but 10 reps

do the /////// mean 'or' or 'and'? regardless thanks! will be tryin this

>tiny brain meme
no machines
>medium brain
only compounds
>ascended brain
a mix of compounds and machines

they mean and

SS and SL are shit because they only make you bench 15 reps when you actually bench. 3x5 and also doing 2x10 will give you as much volume as you need for growth. Lifting every other day will maximize your frequency while giving you 48 hours to recover. Literally impossible to go wrong with heavy volume +
maximum frequency, assuming you know what you're doing diet wise

I guarantee that if you went up to any of those "chads" and asked them what they do, they'll say they do big compound movements with machines for ACCESSORY WORK.

Ya sure there may be some genetic outliers that are naturally big and look good who only do machines, but i guarantee you they are just lean and skinny. Being lean makes you look better even if you weigh 150 pounds.

Just shut up and do starting strength and get to at least 1/2/3/4 and then you can start fucking around elsewhere. But whatever you do don't do JUST machines. You'll get nowhere and that's the honest to God truth.

okay, but hear me out, my goal is to look lean and 150 lbs. Looking like a cinderblock is so 5 year ago. this is the new meta. I am just wondering how I can do this with compound memes, it doesnt make sense to me

Jesus christ what an awful routine. This is a joke right? Any noon would burn out on this within 2 weeks
The 2x10 is unnecessary and just detracts from the progression of 3x5. Beyond that, you're saying to do fucking 10 sets of pressing and 3 sets of pulling, and 5 sets of curls (an exercise noobs dont even need yet)? Say hello to kyohotic posture and shoulder issues.
Also good luck ever barbell rowing anything close to respectable weight without a base of deadlifting strength.

Upper/Lower or PPL modified to your needs

yeah seemed odd to me, looked like it was too much for a beginner. what do you think i should do/ cut from the rotuine?

Ok, then diet down to 150 and see if you look like them. Those guys look the way they do due to 99% genetics.
A machine only routine will net you next to no muscle mass.

Just get to 1/2/3/4 and I promise you'll be happy with the result.
Also do weighted chin ups, facepulls and DB row.

>A machine only routine will net you next to no muscle mass.
I heavily prefer compound lifts myself but that's wrong.

>The 2x10 is unnecessary and just detracts from the progression of 3x5

Literally stopped reading there. Post disregarded. If you want a routine based solely on LP with suboptimal volume go do SS, monkey

Workout A:
Bench 5x5
Front Squat 5x5
Pendlay Row 5x5
Face pull 3x10

Workout B:
OHP 5x5
Deadlift 1x5
Weighted Chin up 3x3-5
DB row 5x5
Facepull 3x10

I've literally only seen 3 people squat or deadlift for the past 10 months, at least 2 of them are doing 4pl8. I just hit a 3pl8 max squat 2 months ago, but I can only bench 210 max which is still below average than most gymchads, people really only do upperbody

I bet you the swolest guys in the gym are doing free weights as well as the machines. either that or they’re just roiding retards

No shit they look better than you. You just fucking started and they are probably not beginners. God you're fucking stupid, you won't look half as good in 6 months let alone your second day. You will never make it. Post routine cause I bet you aren't even doing SS right

SS or SL is NOT supposed to be used for long. It’s supposed to build your core strength in key areas while your routine evolves. Use SS to get decent at rows, bench, OHP, deadlifts and squats. but by no means is that all you should be doing there

It detracts from the progression of 3x5 in accordance to that particular program, retard.
Phenomenal reading comprehension.

Trying to progress on 6 heavy sets of pressing 3 times a week is already retarded for a noob and that guy is saying to do 4 high rep sets each day on top of that.

You will never, ever make it

Chest + Tricep: Bench press, incline press, pec fly's.
Tricep rope pulldowns, Tricep bar pulldowns

Back + biceps: Lat pulldown machine, seated rows, bent over rows with dumbell.
Hammer curls with dumbells, curls with ezy bar, gorilla curls.

Legs: Squats, leg extensions, that gay hamstring machine you lay down and do. Calf raise machine

Abs and shoulders: Crunches, leg raises, side to side with medicine ball. Shoulder Raises, Shoulder front raises, standing cable reverse fly. Shrugs.

Eat good whole food that has protein, carbs and good fats 4-5 times per day.

Try and get as much sleep as possible.

along with 98% of the people in the gym right?

Have fun being weak as shit stalling like crazy and destroying our joints

Yeah, actually

100% garbage

How is that bad for somebody starting out?? He said he wants to train to look like a chad..

lol lifting legs nice one bro

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>Any noon would burn out on this within 2 weeks

are you obese? Have you never played a sport in your life? LOL that routine is a joke compared to your average high school football/track practice. Seriously, kill yourself if you think the body can't adapt to a fucking gym routine like holy shit hahaha

>The 2x10 is unnecessary and just detracts from the progression of 3x5

so go do a routine that focuses on numbers like SS or SL?? Maybe there's a reason everybody makes fun of the SS bench volume? xDDD na must be fine for a bodybuilding routine based rippletoes!!!!

>Beyond that, you're saying to do fucking 10 sets of pressing and 3 sets of pulling, and 5 sets of curls (an exercise noobs dont even need yet)

do you actually think noobs who have been training for 6 months can even have """unbalanced""" physiques by fucking with push/pull ratios?? Do you think a noob benching 175 lb for 6 months is going to cause irreversible damage? No you fucking stupid faggot. I benched every other day with negligible pull work and hit 225 at 175 lb bodyweight at my 7 month of lifting mark. I then added pulling when I wasn't a fucking NOOB. Dude do you think concepts applied to trained athletes are applicable to noobs? Or are you just regurgitating your shit talking points to win an internet argument? The picture is the goal physique, and that picture requires direct bicep isolation, dumbshit. Do you think this routine is for the same demographic as SS? Or are you one of those dudes who places SS on a pedestal as ""the"" beginner routine?

> Say hello to kyohotic posture and shoulder issues.

scapular retraction during benching and rows is MORE THAN ENOUGH thoracic stimulus for noobs in their first 6 months

>Also good luck ever barbell rowing anything close to respectable weight without a base of deadlifting strength.

HAHAHAHAHAHAH you're SO FUCKING STUPID. The deadlift is a GARBAGE exercise for an aesthetic back. It is PURELY for strength testing/CNS function

If you're fairly lean and you go to the gym for a couple years, you can look good even by fucking around.

Reddit doesn't preach SS/SL. They propose GSLP, PPL, and a beginner LP version of GZCL and nSuns 531, which aren't bad.

SL has on average, 27.5 reps/weeks for bench.

they're juicing. it's very, very common

LOL. If a routine is based on barbell compounds it's sure to be bad. Just because R*ddit's FOTM has shifted away from "the SS meme" towards "the SS meme but different" doesn't mean they're actually any good. My routine involves more sets per muscle per day than those losers do in a MONTH and I guarantee I look better (and am stronger) than any of the losers on R*ddit or the SS trolls here that don't even lift. Face it: if your routine doesn't make use of every Nautilus machine available every single day you are going to look like a piece of shit. Guaran-fucking-an-teed.

Post your body and your buds body then. Dont forget the timestamp.
Ill post my body after yours, now go on faggot

>gets btfo
>oh its not that actually. All barbel routines are shit
Post body or fuck off

>Time is not an issue for me
Kys you'll never make it

False premise because Chad does not go to the gym

Kys

My routine has 9 exercises per workout. Only T1 and T2 (some) use barbell.

Deadlifting is not necessary for aesthetics.

yeah if you havnt started lifting since your 13th birthday then you missed the ride.

They probably do actual sports and only go to the gym to supplement their training.

you go to a gym where no one squats? i find that really hard to believe. literally everyone is squatting when i go. I agree about deadlifts - pretty rare to see that. I'm coming back from a break (4 years) and I have found my way into a routine that combines strength with hypertrophy on accessory and I like it.

My routine is PPL:

Push:
BB Bench Press 3x5, Incline Bench 3x5, Standing Overhead Press 3x5, DB side raise 3x12, Rope Push down 3x10, Skullcrushers 3x10.

Pull:
3x6 Pullups, 3x5 barbell rows, lat pulldown 3x10, seated cable row 3x10, facepulls 3x12, barbell bicep curl 4x12, hammer curls 3x10, shrugs 3x10

Legs:
Squats 4x6, leg press 3x8, leg curl machine 3x10, calf raises 5x12

then abs every day. Anyway, combines free weights and machines and I like it. I'm making good results.

Does anyone have a workout for a NEET? Not op but still a good thread to see routines n shit. Basically I am a NEET and I am going to Uni in the fall where there will be a gym, so in the meantime I do pushups and pullups but its really everytime I go to the restroom or whatever. Can I properly get results from at home workouts? what routine!

I more or less agree with this. Plus machines can be great for accessories once you're on a program that uses them. I love the hammer strength machines because I can really focus on contracting say my lats with nice slow reps, or face pulls, etc. But I do pull-ups and bb rows too so take that for what it's worth.

you got memed
no one actually does deadlifts, its just some autists here, its a Jow Forums thing.
Normal people dont do these types of lifts nor do they need to

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bravo, so what are things normal people do 3-4 times a week at the gym?

They aren't big, you're just very small

your mom sucked of my fat greasy McCock all night long

based fat greasy McCock poster

>no one actually does deadlifts, its just some autists here, its a Jow Forums thing.
Doesnt mean its bad. Seriously if you want to lift like a normie then enjoy being dyel.
Post body or fuck off retard fat soi cuck

>full body
>every other day
No.

>do leg presses
Do not listen to this faggot.

There was nothing wrong with the advice given you troll

>no one actually does deadlifts, its just some autists here, its a Jow Forums thing.

powerlifters and strongmen do deadlifts

anyone else should probably take a good long look at the risk/reward ratio of the lift and decide for themselves

if you're just lifting to look good or just lifting for athletic performance there's really no requirement to do deadlifts

This. You CAN get big using machines, but it takes forever. As long as you're doing chin-grup lat pull-downs, your body will have some hormonal responses to the training necessary to put on mass, just not as much as if you were squatting every day. Then you can do the rest of the machine circuit and have some adaptation each time, but you'll probably only average an extra lb each week (that was my experience with machines), rather than 2.5 to 5 lb jumps each workout like with barbells.

>your body will have some hormonal responses to the training necessary to put on mass, just not as much as if you were squatting every day

hormonal response from squat/deadlift is a meme

it's a tiny temporary elevation in test well within physiological norms, it has no effect on muscle gain

Whatever the mechanism, I only averaged 1lb jumps with machines except for compound movements like the pull-down. Also, machines require you to do separate accessory ab and lower back exercises, which only add more time to workouts. But it seems a lot of machine bros and chicks enjoy extra ab work.

Machines are not as useless as guys like Rippetoe claim, but they're not a great way to develop "lifestyle" strength (basically core stability), which is what most people older than 30 need to worry about.

whys sleep important? i live a very stressed and depressed life and get 5 hrs a day are my gains being effected?

I do think you can substitute machines for bench press though if you're not interested in competition, considering some people don't even bench at all.

>Whatever the mechanism, I only averaged 1lb jumps with machines except for compound movements like the pull-down.

right, because those movements are using smaller absolute loads so your progression increments will be smaller

>Machines are not as useless as guys like Rippetoe claim, but they're not a great way to develop "lifestyle" strength (basically core stability), which is what most people older than 30 need to worry about.

probably better for your average >30 year old at the gym than squats or deadlifts are, considering they're probably sedentary for many years and completely unathletic motor-morons that will snap their shit trying to squat or deadlift

For 99% of middle-aged people, even sedentary fatasses, if you start them squating at a low enough weight, and only do 2.5 lbs jumps, they will progress better than with machines, and never get injured. Also, a normal person who just wants to "be healthy" doesn't need to progress beyond a 2pl8 squat, and even that is a bit higher than is necessary to be able to do any normal physical activity the average person might be interested in (hiking, kayaking). Most people are lacking a strong back to function, and machines worse at developing core strength than they are at anything else.

Barbell advocates should push a "minimum capacity for life" level of strength and give casuals a less intimidating goal, which incidentally, most people could reach within a few months. At that point, they can reevaluate what they want to get out of exercise (weight-loss, bodybuilding, or strength). Lots of people are perfectly happy with a 175 lb squat and low body fat, and it's be asinine to criticize such a person for not being strong enough.

>Lots of people are perfectly happy with a 175 lb squat and low body fat, and it's be asinine to criticize such a person for not being strong enough.
Lots of people are perfectly happy eating themselves into an early grave from the comfort of their home. Why bother squatting at all if youre going to stop before you have to put in any real effort?

>Why bother squatting at all if youre going to stop before you have to put in any real effort?
Because a sub 200 squat will still allow a normal person to handle enough physical stress to be recreationally active into old age without having to worry about chronic pain or injuries. If fitness was simplified to effective methods that don't even require one to "put in any real effort" as you put it, there would be WAY more healthy people. Lots of people stay away from the gym because they don't WANT or enjoy the prospect of fitness-as-lifestyle. But even many lazy people would sign on for a 3-month "shortcut". If they want to be fatasses, that's an entirely different discussion of course.

>Start my workout with compound lifts
>finish up with accessory lifts with cables, machines, dumbbells

because people just lifting for health don't give a shit about reaching their maximum potential in squat or deadlift

Its fine to choose to remain weak instead of spending your time and money actually getting stronger if thats what you want but there is no benefit from squatting 175 that isnt further improved by squatting 315 with almost no drawbacks.

I used this machine the other day. You were mirin?

Of course the benefit is further improved by lifting more. But if you've ever trained normies, you know how hard it is to wrap people's minds around big numbers like 315. But once a person has done a beginner progression for a few months, even if they decide to maintain at that strength level for a while, eventually many will keep adding weight out of boredom is nothing else, and everything has become less intimidating too. Low to moderate level of strength (that are still way above the average rando on the street) are an easier sell up-front (especially for women). Once they realize how "weak" they are when they read a strength level they once thought was beyond their reach, that's when many people tend to finally catch the lifting bug and get interested.

It's a bit more complex than that.

I think there are studies that state some people are just not made for Gym, in the sense that their personality is not compatible or their genetics (Neural networks not favorable enough for an effort/reward system adequate for consistent training).

Effort intensity and consistency are most important things.

Doing one thing may be the most efficient method on paper but if you never want to do it you may slack off.

How come all the OPs in this thread are being faggots? I've mever seem OP post a good thread and it's been my second day. I swear you fuckers are trying to embarass me with this "starting strength" meme. Fuck you guys and give me an actual meme with machines please. thanks

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>A machine only routine will net you next to no muscle mass
What builds a muscle that a machine lacks?

...also, a lot of women are happy maintaining a 150 lb squat that they can recover from easily, and then eating like rabbits to stay slim. I'm not going to lecture every women who walks through the door that they have to look long Ronda Rousey or they're wasting their time.

I think you're right about some people being hopeless. The people that DO respond positively seem to do so for some combination of three reasons: adrenalin and the "lifestyle" (crossfit has those types cornered) , aesthetics, and strength. Unless you're a woman, you're not going to get aesthetics without considerable strength, but the positive visual feedback for aesthetics is not forthcoming from most men initially, which is why the most successful guys are the ones who get really into following their lift numbers early on, and they either stick around because they finally see an aesthetic result too, or they just remain autistically obsessed with their strength stats. Either way, they're sticking around.

Women are easier to keep if you can help them keep the weight off while maintaining moderate strength levels because that alone will make them look better than most others.

>all the OPs in this thread

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>He actually took it seriously

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This is some shit bait.

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Once you're big you can just kinda fuck around and still maintain your size

dont fucking take the bait, they are trying to seduce you into using the pussy machines
or maybe theyre shy and dont want to stand out using free weights

You came to the wrong place, faggot. Do your squats and outlift all the physiquefags at your gym. SHOW THEM WHAT REAL CHAD IS YOU WEAK FAGGOT.

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chad reporting in.

dude DeadLifts and Squatting are the two best excercises for increasing natural testosterone and human growth hormone. If you work your legs you will grow everywhere, Once you start actually getting big then you "fine tune" your muscles with machines that target very specific groups. With that being said, still freeweight the fuck out of the gym.

No one is going to look at a guy on a machine and be impressed hes hitting all the resistance levels. You see a dude bench pressing 4 plates and your jaw will drop.

Deadlifts, low reps, high weight. go get sum

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>Its fine to choose to remain weak instead of spending your time and money actually getting stronger if thats what you want but there is no benefit from squatting 175 that isnt further improved by squatting 315 with almost no drawbacks.

drawbacks are additional time and effort invested into training, along with vastly increased injury risk inside the gym

>but it's perfectly safe with proper fo-

no, if candito can get hurt squatting with his immaculate form so can anyone