Scientific based fullbody workout with focus on compound movements

seething SSfag

daily reminder to not take any advice from retards who unironically think bench pressing is gonna develop your arms enough

Attached: oh no no no no.jpg (696x691, 101K)

Most bro splits are bastardizations of passed down hypertrophy knowledge that gym owners pass down to their newbie customers. A lot of that shit is grounded in scientific study. 12 rep ranges is something that does work to make your muscles bigger.

All I do are heavy compounds and I bet I'm bigger than any of you isolation retards.

Attached: 105kg.jpg (1548x1958, 751K)

Rep range for hypertrophy has already been debunked.

this kills the compound lifter

explain.

Wow really?
Did they debunk fire = hot as well?

which part?

Please fuck me in the ass daddy.
Is what I would say if I was a homo ahah.

you're also on roids so who gives a fuck, if you are on shit you have to grow it's why roids are even developed and distributed in the first place, you don't need to do what works best in order to get great results
fact of the matter is that the bulk of anecdotes available online but also the published data we have is in agreement with the stance that bench press sucks for arm development and you get almost no growth on your triceps after your noob gains are done if you do nothing but bench/ohp
you have a bias in this and will say anything in order to try and prove me wrong, but I posted more evidence than you have, bench press is not nearly enough for triceps development specially if you're not a total beginner.
I don't even know if you're a larper posting some other guy's photo.

Imagine how big you would get if you added volume work

>bigger muscle group grows more than smaller muscle

Whoa... Next you'll tell me. Your back grows more than your biceps or that quads grow more than your calves.

Tests doing 3x10 and 10x3 showed 0 difference in hypertrophy

>fat
>roids
>bet I'm bigger than you
Gee, no wonder.

Attached: 1541179173501.jpg (500x383, 53K)

>triceps growth slows down to a screeching halt after the first 9 weeks of training whereas pecs keep growing in accordance to increase in 1RM

woah I better do NOTHING but le big compounds me smart

> or that quads grow more than your calves.
T-thats false for me. ;_;

t. 300kg calf raises for reps

Easy answer, no scientific testing of correctly applied “bro-split” exists yet. Science that shows that high frequency full body or two-day split is best because they’re easier to test correctly.

One study, there are many others.
And the same isn't seen on all bodyparts.

>you're also on roids so who gives a fuck
Every guy who's big on a brosplit is on gear. And this is a fact. I spent years on a bro split before I moved on to a real routine. It was like I was back on noob gains. And that was before the gear.
>bench press sucks for arm development
>what is close grip bench press
>what are dips
I said do compounds, not do just bench press. My push day includes heavy bench, weighed dips and OHP. If you honestly think that won't make your arms grow you are out of you mind.

meta analysis fail to present any evidence in favour of high freqeuency full body workouts too
tandfonline.com/doi/abs/10.1080/02640414.2018.1555906?journalCode=rjsp20&fbclid=IwAR3dO-ncLU2nNRdC_F5Qumh4Vbt_Eml9SIOHzhQHfF9OYN2TaSaWO4QJRmY&

If bro-splits worked, almost everybody at the gym wouldn't be a total DYEL weak scrub (because 99.9% of people do brosplits)

Higher reps is just a way to add more volume. I'd rather do 3x20 for hyperthrophy than 20x3

>>fat
It's called a bulk. Try it. You might actually get big some day. This is what I looked like before I started my bulk and I've put on a ton of muscle since then.

If you think doing bench, weighed dips, OHP, and closed grip bench for sets of 4 twice a week isn't enough volume you are insane.

Attached: 2.jpg (988x1280, 229K)

>spent years on a bro split before I moved on to a real routine. It was like I was back on noob gains. And that was before the gear.

It's called the novelty response faggot.

looking good desu

A novelty response to what, you retard? I was doing compounds before but only once a week and with a bunch of stupid isolation movements. Once I removed the isolations and added more frequency my gains exploded.

>guy who irreversibly ruined his endocrine system because his daddy didn't love him
>dares to talk
hmm

>Every guy who's big on a brosplit is on gear.
Insane absolute statement and you know I'm right in my description.
You can't possibly know that, and juicers and naturals alike benefit from non bro splits and bro splits alike, it's not an argument against bro splits in natties, most guys that are on full body training look like trash and that's why people think they're made for natties(because people that are usually on them look like they don't even lift let alone juice).

>bench press sucks for arm development
yeah this is what I said and I stand by it
>I said do compounds, not do just bench press.
Then why did you even reply to me
Furthermore all the compounds you do are objectively inferior for triceps development and still use mainly pecs and anterior delts compared to triceps exercises.

Thanks, mate.

>that hairline
Fuck you, im jealous.

to all the people who here think brosplits work

as a 7th year lifter, they didnt work for me, nothing has worked for me besides getting stronger at compound lifts, like the typical shit recommended.

i wish i could get gains just memeing around on machines, that shit is so easy and fun, my body just doesn't respond at all to that though, nothing happens when i train on machines, getting a sweet pump and all, that ez-mode fun training, its so fun and easy and nice and relaxing to do, unfortunately gives me 0 gains

it honestly hurts my head and pains me that i have to actually keep getting stronger at bench/press/deadlift/squat/chinups to actually make any changes to my body, doing other shit , isolations etc, it just gives me a nice pump, and thats it, nothing else, no real gains

you honestly really need steroids to train on machines and doing all that volume for pump to get gains, it just does nothing for naturals, at least for me as a natural it does nothing

People doing fullbody look like shit because they tend to be very minimalistic

>There isn't a single person alive who benches heavy weights (350+) that has small triceps or delts.

youtube.com/watch?v=l84vmuuuHRg

>You can't possibly know that
I can because I know how to tell roiders from natties. I've also been on a bro split for more than half of my lifting career.

>Furthermore all the compounds you do are objectively inferior for triceps development and still use mainly pecs and anterior delts compared to triceps exercises.
Yeah, bro. I'm sure you'll have bigger tris doing skull crushers than if you do weighed dips with double your bodyweight or OHP 225+. I totally believe that. By the way, having disproportionately big arms is unaesthetic.

My system is fine and my father and I have a great relationship. Nice projection on your part, though.

>tall stature
He's literally a manlet

His arms are perfectly proportionate to his 154lb body. Any bigger than that and he'd look like a retard.

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Blaha would look alright is he started eating better and trained with decent volume. He is simply lazy. I know he has subpar genetics for aesthetics, but he could achieve something more if he actually tried for once.

Do you mean they do very little volume or something?
I have the exact opposite experience.

Never seen him without a shirt on (no homo). He looks smaller in the video. Almost average.

He wears loose-fitting clothes. You need to be 200+ to look big in loose clothes.

Unironically goals user. What are your lifts like?

>loose fitting clothes
not at the gym, his pecs stretch his tiny sized shirts and his arms fill in his shirt sleeves too, he wears S sized shirts from the looks of it.

>I can because I know how to tell roiders from natties. I've also been on a bro split for more than half of my lifting career.
I appreciate the honesty but I still can't simply take your anecdote as proof that bro splits don't work, considering you've been on bro splits for years and you look very developed and like you're on steroids, I am not on steroids, and I have been doing full body for 5 year straight and it made me look like shit with huge legs and tiny arms and somewhat big pecs, full body doesn't train for everyone man.
I have a video of me strict pressing 2 plates at 85kg, I look completely average like I don't even lift weights.

>I have a video of me strict pressing 2 plates at 85kg, I look completely average like I don't even lift weights.

And you think doing a bro-split will magically make you jacked?

lmao. Good luck. Prepare to be massively disappointed.

Here's the thing though. Most people who do full body do almost no volume. This is partly why Blaha is so small despite being 230+. Brosplits usually have more volume which is why some people think they make them grow more. If you do a full body routine with a lot of volume you will grow 100%. I still do 4-5 lifts for sets of 4 like I did when I was on a bro split. The difference is that I do 4 or 5 compound lifts instead of 4-5 isolation movements.

it already has, my arms went from 15 to 17" in a year

I'm sorry, you trained for 5 years and you had 15 inch arms? I refuse to believe that.

I did on average 20 sets of benching weekly on full body, still had tiny triceps, my pecs were decent but this made me look weird and imbalanced.
Some people and I would argue that this is true in most, simply get little to 0 growth on their arms from doing compound lifts only specially on their triceps, biceps might get proper stimulation from vertical pulls though.

And what was your max bench? Did you do other compounds like dips and close grip bench? How much did you weigh then and how much do you weigh now?

it's true, here's me strict pressing 100kg with 15" arms
youtu.be/Nro4MvCaMnQ
this is 15kg over my bodyweight.
Some people just can't grow from this type of training.
It's hard to know what other people even do behind the camera, I know I am natural and don't take anything not even TRT, and this is how my body responded to full body workouts with 0 isolation.

I weigh 90kg
my max bench back then was around 150
right now it is lower than that but I look much more muscular, I cannot explain exactly how or why.

>Here's the thing though. Most people who do full body do almost no volume.

Thats just not true though, if anything, full body routines have more volume than bro-splits, and the volume is far better quality, bro-split has the same volume, if not less, and most of the bro-split volume is purely junk volume.

post a pic of you on full body

now post a pic of you on bro-split

i bet theres actually zero difference, you just have bad genetics for gaining muscle, as does everyone who thinks that full body doesnt work

you fall for the pump delusionals of a brosplit and assume just because you can get massive pumps that youve made gains, when infact youve done nothing besides get a temporary larger-than-normal pump

It would help if you gave us som before and after pics but if your strength went down then I doubt you gained muscle mass. Maybe more glycogen and water in the smaller muscles since you work them more now.

I did full body for 2 years, then switched to a bro-split.

Result = I got weaker and smaller.

Now I tried going back to a full body but now my body is all imbalanced from all the isolations I did in the last few years on a brosplit and I just cant seem to get back into full body b/c of the problems with the imbalances I gained by doing all that isolations

Feel like I have to reset my body or something

this is on full body

Attached: front.jpg (258x271, 10K)

this is on bro split

tried to look for similar poses but couldnt

Attached: most_muscular.png (265x281, 98K)

So exactly the same but 5kg heavier and flexing.

Post the same pose, you just posted unflexed far from the camera, then flexed closer to the camera. You've deluded yourself into think you dramatically changed how you look.

not exactly the same at all, I took measurements of my limbs throughout this journey, arms increased in size both unflexed and flexed, legs did not because I stopped squatting for a while.

I took measurements, I have exactly 0 reason to lie about it.

That's not a 2 inch difference, mate. You don't look much different if at all.

Im not saying your lying, im just saying you've deluded yourself into thinking you were smaller than you actually were, and you measurements weren't done properly.

You could of measured on a day with a great pump, full of food, and the memory of your 15" could have been when you were flat, no food, and probably weaker.

Im just saying because I did the same exact thing when I went from a full-body to a bro-split, I thought I just "blew up" in reality nothing changed, its just illusion you get from the pump n fluff which makes you delude yourself into thinking you're making huge changes and gains, when infact nothing is happening

It is not on those photos, but in measurements it is a big difference.
45cm cold flexed, they were at 39 beforehand.
With a pump my right arm is at 46.75 cm, which is beyond 18"

Attached: back double bi.jpg (350x242, 8K)

Those don't look like 18 inch arms to me unless you're on the tall side.

with a pump they're bigger than 18", without one they're slightly below 18"

Are you fucking retarded?
You do realize that your body will react to any change with the novelty response.
You changed the volume and or intensity and oh look your body fucking responded.

Do you not fully understand how the body works and have been arguing from a position of ignorance?

We have scientific proof that states that more volume with a relatively heavy weight = more mass.
You are in fact arguing that more weight = more mass, when every single solitary bit of scientific and centuries of anecdotal evidence states the exact opposite.
Hell, you might even be one of those braying retards who thinks that compounds are enough to build muscle mass.

Sorry bro, but you're not 18 inches, not unless your wrists are at least 8 inches, which is obviously not the case.

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>muscle imbalances like your pecs doing most of the work on bench and triceps barely even helping
Your larger muscles are meant to do more of the work. I don't think you understand what muscular imbalances are.
In fact, training muscles in isolation is more likely to lead to imbalances rather than training them as part of the system they've evolved for.

>Just confuse the muscles bro!

>Just confuse the muscles bro!

YES!
Guess what?
Those dudes are bigger then you are.

Lifting perfectly even weighted bars in ways that are damaging does not create perfectly balanced or particularly fit and healthy bodies.
It's up to us to keep an eye on our body and adjust accordingly.
Trusting in the iron to deeply will lead to personal destruction user.
Remember that.

>You changed the volume
Nope.
>intensity
Nope.

Why you dyels refuse to believe bigger lifts put more muscle on your body I will never understand.

>lifting with correct form
>damaging

Retard.

I’ve seen a meta-analysis posted by Scooby around full body work, and he’s usually pretty tight on scientific accuracy. I just couldn’t find it on his website there now. Interesting to see the results that you’ve posted though.
In my experience, and from my “common sense” response (which is basically me interpreting what I’ve seen in the sport of bodybuilding and how I’ve seen my own body react and other anecdotes which don’t qualify as evidence), volume is king, but increases to strength give you a much higher volume ceiling. Bro splits with 3 sets of 8-12 tend to fail for those who aren’t genetically gifted or those who fail to focus on their workouts very tightly, but if you look at the sorts of volume that many bodybuilders work with it’s more like 6-8 sets, working the rack, etc.

>Why you dyels refuse to believe bigger lifts put more muscle on your body I will never understand.

They want to believe that because isolations and machines are just flat out easier, and progressing on compound is hard work, so they hope & cope that they can just go sit on a machine and isolate a muscle while seated and relaxed instead of having to actually handle hard lifts that take effort and determination to progress and do well in.

They pump & fluff, and see a temporary pump, and think that they're making gains. Its pretty much something a fuck load of lifters do. They want to believe they can just do the ez-mode lifting style, bro-split, only just a few hard sets, then 90% junk ez-mode volume on a machine relaxed and having fun.

Its just how it is for these people.

So you're saying that you changed nothing.
You just did less volume and you got bigger.
Is that what you're saying.

Name a single solitary pro or even semi pro lifter who does not have a lifting induced injury.
I'll fucking wait.

look it's fine if you don't believe me, there is nothing I can say that will change your mind obviously and that's fine too, but I am telling you that I have 0 reasons to lie about this.
Here's my cold a rm measurement
I will be posting my pumped arm measurement soon if you don't believe me that my arms are indeed cold in the photo measurement.
I am just trying to help people here I have 0 incentive to even keep up with posting itt if it wasn't for that.

Attached: zxcd.jpg (704x960, 70K)

>tfw tried to replace Squats & Deadlifts with Leg Press, Leg Extensions and Leg Curls
>lost most of my strength, lost most of my size, and gained muscle imbalances from doing too much quad work and not enough work for hamstrings/glutes.

This is what I get for trying to take the easy way out.

You honestly think that they aren't doing compounds and that they aren't putting weight on the bar?
Because that is quite honestly the only fucking way that most natural people will ever put on mass.

You do LESS GODDAMNED ACTUAL VOLUME AND THUS WORK on those strength programs you are obviously doing user.

That’s the whole point shithead. You have this retard saying you can’t have small triceps with 350+ bench. If that’s true then your tricep growth/thickness/strength should increase with an increasing bench 1rm and that chart shows it doesn’t.

> Volume is King, but increases to strength give you a higher volume ceiling

No shit. A guy benching 100kg 3x10 will be doing more volume than some DYEL brosplits doing 50kg 3x10

He looks fat now

>A guy benching 100kg 3x10 will be doing more volume than some DYEL brosplits doing 50kg 3x10

You don't fucking know what volume is do you?

his pecs look ridiculously oversized. it's probably a worst case scenario because of the lighting but still. he should go easy on chest for a while and work on delts and legs.

>Volume is only a question of rep ranges

Do you?

What do you mean you got imbalances?

But Blaha is not on a scientific program. His weekly volume is fucking shit, high frequency does not automatically mean you will be doing enough volume if your workouts consist of a few easy 3 sets of 5. Just watch his workout videos. He is so fucking lazy, have you ever watched him lift and thought this is a man who is actually working hard. He just goes through the motions and then comes up with excuses about why he never progresses.