You have exactly one year to get in ultimate physical condition. You have a strong base but are coming off of an injury and have lost a lot of your gains. Along with looking good, you need to be able to lift 1/2/3/4 minimum, do 15 pullups, and run 5 miles in less than 35 minutes. You have 4 vials of Test cyp if you choose to use it.
What is your routine?
whats the injury
MCL tear
>NYPPT
Pretend you are
literally anything
your bar is set so low that you could probably achieve this with a brosplit and running 3 miles every other day
i want to get to know the poster behind this post not the challenge or anyone else in this thread just you
Rpe based full body training increasing weight every week alternating press and bench incorporating row after initially LP plateue of working out everyday(DL bench/squat press/DL row)
Plus low intensity liss cardio during LP then HIIT every day not lifting during RPE
I'd probably just sell the test and continue training upper body 3 times a week and lower body twice, utilizing lots of machines
1/2/3/4 is a meme and I'm not joining the military so to the loo with your poo
What do you want to know, friend?
I looked at a couple of articles just now about this, what would this even look like?
Interesting take, thanks
This is pretty much what I was doing before my injury. I was definitely more fit that I am now, but long runs still sucked and anytime I worked out with a CrossFit buddy I got completely wrecked
Literally SS+gomad for 2-3 months until LP stopped, which is probably an overestimate given that this is re-gaining the strength. I'd introduce post-novice programming for 12 weeks and light cardio and spend the rest of the year maintaining 1/2/3/4 and finishing those workouts with light cardio and working on my 5 mile time once a week with some high intensity intervals. You keep your steroids.
I always thought SS and gomad were a meme or for skinny kids trying to bulk up? I could stand to cut 10 pounds, maybe more. Weight significantly affects my run times.
I'll look more into SS/gomad though
First reply poster here.
Do SS/SL every other day till you plateu, while doing LISS on non lift days.
When you plateu do the BRIDGE/531 BBB while doing HIIT on non lift days.
After the three months it takes to complete the BRIDGE or do 531 BBB, create your own program incorporating everything good you gained from said program you did and adding things from the program you did not while keeping or inserting RPE. Alternate HIIT/LISS on non lifting days.
Well, a gallon is an absurd amount of milk for a day. Even half a gallon is a lot. But a glass of milk with each milk is your best friend for putting on muscular mass whether it's for the first or second time.
>each milk
Each meal. sorry.
I was doing 531 a lot before, I liked it a lot, even though gym buddies thought it was "boring."
>hey brah we're hittin the gym for back and bis you in?
I looked into KVLT531 and was about to start doing it right before I got fucked up and injured
Too easy, I love milk and use it when I made shakes. You're right though, a gallon is excessive
RPE is such a confusing concept to me. It seems like a lot of guesswork, or am I missing something?
Nope. Arbitrary guesswork. Ventilatory threshold is much more reliable. Lactate needs to leave the body.
I'll check out KVLT531 later tonight. My suggestions are just that. It is what I enjoy doing and I make progress on doing my own program with things taken from each using RPE. RPE allows you to guage and push yourself off of what your first set of lifts was or what your last rep of lifts was. You obviously need more structure to begin. In my opinion fuck bro splits/ppl and there non progression based attitude. Also your buddies hitting you up for back/bis but not hitting you up the next day to do sprints/Farmers walks/riding a bike is one of the worst things about gym culture now adays.
Thank you for pointing me in that direction have struggled with this in the past.
Relateable.
Same dudes that want to do backs/bis go to the gym only 1-2 times a week. I got asked the other day if I wanted to go with them.
>sure what are you guys working on?
>chest
That's it. Back bis and chest. Every once in a while. And it's just this ridiculous musical chairs of random exercises all over the gym. 5x10 of everything, doesn't matter what it is, zero progression. No open benches?
>fuck it bros I'm hungry anyways lets get out of here
Start SS, gain, add in accessories when stalling. Advance to a split. Either upper lower, push pull, whatever. Use some periodization towards the end, ie cycles of varying intensity ala 5/3/1
That's it.
>5x10 with 90s max rest in-between sets builds muscle bro.
Yeah maybe if you increase the fucking weight for once. I know a lot of people despise YouTubers but brosciencelife is so fucking dead on it's not even satire. Also the amount of fucking row, and curl variations.
>Doing low weight lat pulldowns for reps when you could just do a controlled over headpress
Or bench for an hour, and by hour I mean 3 dudes lifting every few minutes and bullshitting and checking their phones followed by like 10 minutes of random cable shit.
The key thing to take away is the weight stays the same.
Always. I've known these guys for years, it's not about adding more weight, it's about starting stories with "I was at the gym earlier.."
>This pre workout is (insert adjective) you should try it
>Have you seen (insert name) on ig man dude is swole
>Nah I don't have ig man remember
