Jow Forums person posts their workout routine

>SS+GOMAD till it stops working
>5/3/1+GOMAD till it stops working
>Juggernaut AI for brainlets or Conjugate for brainmaxx + GOMAD
It's not that hard OP

CONSISTENCY

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Tell me who this is, and I will give you the only scientifically proven routine that works.

This one seems decent, thanks user.
I'm a brainlet when it comes to working out, I won't lie. That's why I'm asking people here who have a higher IQ than I do.

>GOMAD
>for a fatty

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Sounds about right.

Even a bad routine you should still make muscle with adequate effort. If you're fat that's your diet and your exercise. Still your at fault for this.

Ultimately just get up to 1/2/3/4. Doesn't matter the order. Just do it. Throw in accessories when necessary and pullups/rows to have that good upper-mid back. You don't need a work out routine. I haven't had one in like a year and yet I make PRs about 10-25 lbs every week. Why? Adequate food, adequate rest, and adequate work. I have gained some fat but whatever. I'm still bulking. So get to working.

try trying

I'll save you some headache.

honestly though, you could do anything as long as you are getting in the gym and eating real food.
you can't out exercise a bad diet

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Post body

sounds like youre a lazy sack of shit with no work ethic

I won't give up.
>you can't out exercise a bad diet
Yeah that's one key I need to do.

Doubt he's followed any routine for longer than a week.

Sauce please?
And how can an ugly incel have a gf like this? If this has to be his ultimate life goal, this and nothing else?

>no results
practically any program with heavy compounds will produce results, what do you mean by "results"?
weight loss?
a dietary program is what you need, not a workout routine, fatty

Reverse image search you fucking brainlet

What meme workout you actually tried?

Any of them work, it's just how well. Should have started drinking your piss

You eat too much and forgot roids.

>You eat too much
This is also a problem. I need to cut back.

He'll be too busy shitting his guts out to get fat. Also pic related is what 8 years of GOMAD gets you

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A good workout routine is pretty easy to spot.
>Each muscle group gets exercised atleast twice a week
>Workout days are spaced out appropriately so as to not result in overload
>Variety but not too much
>Appropriate volume for your level of experience
I'd say if you follow these steps then even something dumb like a brosplit will get you adequate gains

>also a problem
it's literally the only problem if you're a fatfuck

I'm 34 years old and have been working out for about a year. Never worked out before in my life, only played soccer for a bit when I was a teenager.
These things take time. If you're not drenched in sweat by the time you leave the gym, you haven't been working out. It's really that simple.

If you follow the basic principles of hypertrophy according to science in terms of training and diet and rest, and you are not making gains over time, then you are an exercise non responder.

According to this study it's all about androgen receptor density in muscle which is genetic, and the reason some people get huge and others stay skinny.

frontiersin.org/articles/10.3389/fphys.2018.01373/full

It's the reason some people take steroids and blow up into Mr Olympia and some other unfortunate people take the same steroids and not much happens.

I sometimes read the Jow Forumstestosterone subreddit which is about TRT, and I've seen guys go in there an post something like:

"I'm 30 years old, 6 ft tall 220 lbs with abs very strong squat 500lbs for reps, have a great sex drive and mood, but one day I got a blood test and it shows I've only got 375 ng/dl of testosterone, should I go on TRT"

and other guys:

"I'm 21, look like I'm 13, am skinny and can't gain muscle in the gym, can't grow facial hair, I'm never horny and my dick barely doesn't work, so I went to get a blood test thinking I have hormone problems and it came back 1300 ng/dl. How can my natural test be so high and I feel so bad?"

Androgen receptors.

Literally everyone here would have told you to do a strength, compound movement based program until you reach 1/2/3/4 (1x5 is the benchmark) and then you move into things such as PPL, PHUL or whatever the fuck you want from lifting (size or strength)

GZCLP. It popular on reddit though, so nobody here discusses it.

To add onto this, the reason why you fat fucks like OP think that working out is so hard is because you're too stupid to search for natty fitness influencers. Of course fraudsters will give you a shitty program, they can pin a low dose of test (which at your age, you should be considering anyways) and do whatever the fuck they want and they'll grow.

I had a friend who tried lifting before and made no progress and got extremely disgruntled with the gym because he was doing stupid fucking MEME frauding hypertrophy machine exercises all day. 2 years later I tell him to get the fuck under a barbell and bench, struggle and put on weight every week and now he's addicted - not only is he seeing his size increase, but he feels stronger than ever and is improving each week.

Honestly man. In all seriousness, a lot of it has to do with genetics. I know the "genetics" thing is just a meme at this point, but it's true to a certain extent.

I got muscular and lean doing all sorts of different workouts, 4 times a week, 1 hr per workout. All the while loosely adhering to a clean, high protein diet. I know guys who spend their entire lives in the gym but are nowhere near me.

I do push/pull/legs/core hypertrophy. Its been 2 months since i started lifting and im already rather cut. I decided to eat more to get a strongfat look.

>follow their routine for 3 months

Literally any routine will work if you actually fucking TRY. A guy doing a single of pushups and chinups with all out intensity every day will absolutely smoke a guy on the "best" routine who's half assing it like you are.

You have to put all out effort into each set that you want to matter, which had better fucking be all of them.

You should be struggling to get the fucking bar to lockout on the last few reps on your low rep sets. Each set of 8, 12, 15, 20 whatever the fuck you're doing shouldn't be easy just because it's "light" - it should be mentally/physically challenging fighting through fatigue, pump, and pain to the reps on the second half of the set.

Accessories aren't something you just go through the motions on - they're just as important and require just as much effort as your "main" lifts.

There is no magic routine, supplement, or secret lift that will unlock some missing piece of the puzzle and lead and get you gains other than actually fucking trying when you're lifting. Stop going through the fucking motions and checking off exercises in your routine like a fucking chore list.

Not op but should I do the Bulgarian method with 2 exercises and swap each week or should I just do some normal compound movement routine? I'm a noob that's only ever really lifted for 2 weeks in a row consistently then quit and repeat a couple months later

>noob
>bulgarian

just no

you will injure yourself

upvoting actually good post

effort, discipline, intensity and consistency matter far more than actual program

youtube.com/watch?v=gcr4aVLHaXI

thanks i know what to do now

fast on 48's while lifting till lean jacked and stacked
refeed on protein rich meals with some veggies or go full carnivore if you want

If you are fat fuck exercise is not your main problem its your diet

>program hops every 3 months
>wonders why nothing works
Pick a program, any program, and do it consistently for a year. If you stall, eat more or sleep more. Reevaluate your program after a year and either keep going or change it up.

Also stay the fuck off of Jow Forums while you're doing this, everything is a meme on Jow Forums

That’s wrong (unless you’re in a hot gym, or doing legs/back), but ok

3 months is more than enough to see results.

>If you stall, eat more or sleep more
How to get fat and look like you don't lift 101

>Reevaluate your program after a year
It doesn't take anywhere near a year to determine of something is working or not.

I think OP's problem is he is defining "results" as losing weight. You don't necessarily lose weight from exercising. If you eat too much you'll keep being fat regardless of exercise.

Leave the boomers alone user

T O I L E T
O
I
L
E
T

Who is this fucking slut?

post body

Dude I've literally just been doing 30min-1hr of cardio a day and fucking around on weight machines and I've seen drastic improvements. Even just with shit like opening jars, faster comfortable walking speed, going up stairs, etc
If you're literally seeing no results, you're either eating too much, not getting enough protein, or you're expecting to get ripped in 3 months.

Here is what you have to do.
>Clenbuterol
>trenbolone
>Bro Split

No need to train legs, noone cares in real life.

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My God she's perfect

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I have not read anything you have said, but this woman has totally engrossed me with her physical features.

lmao fat nigger stop eating to lose weight
based

There is no ultimate magic workout routine. ALL that matters is that you move in the right direction. Even teenage boys on brosplits get big if they just make sure the weights progress and keep their diet right. You just don't wanna face the facts that you are not trying hard enough and that your diet is shit. You MIGHT get 10-20% more gains if you tweak and absolutely perfect your workout but it won't matter when your shit effort is not even moving you forward.

the problem isn't your workout its what you eat and your lack of intermediate fasting

When I see girls like this I often find myself wishing I was Jason Voorhees. Living out by crystal lake in my own little shack, eating fish and hunting for small game, getting swole from the natural protein and constant survival labor. Then every summer I’d wait in hiding for Braphog camp counselors to move into the camp nearby. This is where I’d differ from the original Voorhees though. Instead of just killing the counselors I’d find elaborate ways to sneak in and steal their used panties one by one, every night until they had to make a big camp meeting to discuss sexual harassment on camp grounds. After the wellspring of under garments runs dry I’d start killing them off one by one and return unnoticed to my pantsu treasure trove to wait for the next round of big booty counselors to move in.

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Sorry, sounds like you're a non-responder. You should try a hobby more suitable to GDEs, like rock collecting

based

I reckon strength routines, ss, sl, gslp etc work for everyone but for hypertrophy its more individual.

>Stick with routine for three months
>Make good gains
>Step on the scale
>"WHAT THE FUCK I EVEN GAINED WEIGHT?!?!"
I think your problem is that you are a retarded person, user.

user ,was it this 100pushups 100something 10kg run anime workout ? Please be honest

Where do I find a qt jewess like the one in pic related?

You're telling me that you don't do explosive workouts? Holy shit, bro, you're NGMI.

I thought this was just some instagram hoe. God bless you for posting her user. Hot shit.

that's because routine=success is a meme and you are a faggot for falling for it. the reason you're seeing no results is because you're a weak faggot who is not pushing his limits. I'm seeing it all the time in the gym, people are not pushing themselves to the limit. why the fuck would your muscles grow if they are doing just fine?

read this guide, it's all you need to know about fitness/gym:
nutritiontactics.com/measure-muscle-protein-synthesis/

Just create your own routine and change it until you see results. I was a skinny skeleton and i am making huge progress. I almost look like a normal healthy human now.

No person with a tripple digit IQ comes here for fitness tips l

I cannot imagine a more physically fuckable female form than this.

She does porn too. Blanc Noir. Now fight the temptation to search that name because porn is bad for you

Hey honey, mind if I use the bathroom after you're done your pic?

Look just follow any standard bro split.

Cover all body parts, so arms, legs, chest, back and shoulders.

Do about 5 exercises for each body part - just google exercises for these body parts, but make sure you do the big ones too: squat, bench, deads, ohp.

Do one warm up set and then 3x10. You should struggle to get to the 10th rep. Once you can do 3x10 comfortably, add 5kg and repeat.

But most importantly, 3 months is fucking nothing. You need to do it for years. And MORE importantly, diet and consistency is 80% of your success.

Pic related, I look like this naturally so I know what I'm talking about. 6ft 210lbs at about 9% bodyfat. Don't take advice from anyone who does not post their body.

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>beginners
>writing their own programs
Stop this
>I am making huge progress
A skeleton makes progress by hitting buffets without even needing to lift.

No routine will fix you being a fat fuck
STOP FUCKING EATING

Pretty sure the problem is with you mate, not the workouts.

you got me till the fat fuck part
you can be dyel by following retarded routine, but you can't be fat if you're working out and eating well for YEARS

Starting strength for 4 months then Stronglifts, count calories and eat healthy, do cardio on rest days you fat fuck. And I swear, if you switch after 3 months while whining like a faggot I will find you, and I will kill you

Blancnoir

do you do "brosplit"? or some more logical approach like upper lower, push pull etc.?