Ignoring strength and getting big

Wasn't brosplit a meme?

why can't this be real. a set of plates that goes "wow" like owen wilson when you lift them.

in what way? high volume increases blood flow and muscle tear much much more. You just have to make sure youre still training in an optimal rep range, and at a weight thats still very challenging.

How would you know if lifting for strength gets you big or not if you're not actually strong?

In the way that you wait a whole fucking week to recover

Upper/lower
Volume and intensity days

just be yourself

I got way more gains since I switched to a brosplit, but tho I wouldn't recommend it to beginners, I think at some point you start needing more volume to trigger hypertrophy and less frequency to recover properly. I remember when I started lifting I could deadlift 3 times a week since the weight was low.
If I had to coach a total beginner who want aesthetics I would make him run a 3/week fullbody focusing on strength (like SS but with less squat and more isolation work) for like 3 months, then 9 months of PHUL and finally a brosplit.

Only reason you are "ignoring strength" is because you are wrongly assuming you have to pick either strength or size

I heard just lifting until failure works.

I mean, if you aren't doing that are you really trying?

what about upper lower with volume only days?

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1 x 5 on your bench? So you start at you max or 90% of your max for one set? Othewise you aint working it enough. But yeah powerbuilding is the way to go for me too. I usually focus on strenght on my compounds and hypertrophy on isolations.

This. Basically do what rippetoe told you anyway

>So now we know that training for strength is not optimal if your goal is to look good

Every study out there says strength equals says (for natties). Kill yourself, retard.

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> strength equals says
size*

Don't ever post advice again. You don't know shit about lifting.

obviously he works up to that 1x5
but it's still low volume, although there's the incline

I think best for chest gains:
heavy bench press (e.g. 3x5)
lightweight flies complete stretch (e.g. 4x15)
medium chest exercise like incline or weighted pushups (3/4x8-10)

I think for aesthetics, the most important exercises are the db incline press, weighted dips and cable flies focusing a lot on max stretch and peak contraction

why do people want to hypertrophy their lower chest? it is the least aesthetic muscle

all of them

Lower chest is underrated dude, you gotta have that square lower pec to get the complete look. Don’t you want equal proportions on all parts of the chest?

so phul?
how do you manage to incrasr the wieght on intesity day

Main lift - 3x5, then 2-3x8 to 12. What's so hard about this?

You take a small plate and put it on the bar. Make sure to put one on both ends though.

He's amazed she didn't piss herself

what study?

Can only do 4 days max with that. Run low volume legs (but high volume calves) and you can do UL five or six times a week

If you are strong on overhead press and weighted chin ups you’ll look good

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Cant recover if i go 6 days

Post body

doing shit for 20 reps, almost no strength gains, just size

Make sure you eat a shit ton of protein and do no less than 10 reps per set.
Do the 4 main compounds, and then a shit ton of chest and shoulder accesories, dont forget to work your lats, and make sure you do dips atleast once a week.
This is the path i followed, and now im bigger than 95% of people

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10reps even on the main lifts?
When do you increase the weight on the bar on the main lifts?

I did 3x10 max on main lifts and moved down to 5x5 when the weight started becoming unreasonable to do for 10 reps.
I try to increase every week, go until you fail on the new weight, then finish out what you couldnt get on the normal weight, repeat until you can finish on the new weight.

Not to say you couldn't stick to sets of 10 for the main lifts, it'd probably be more beneficial. I just decided i wanted to progress faster

so whats inheritly wrong with 531 bbb? you have 4 days a week, each day you have the 5 3 1 progression on your main lifts, and the opposed lift on 5x10
like bench day heavy into light 5x10 ohp
heavy squats into light dl or some variation

I don't give a fuck if it's considered weak, I'll never max out mixed grip; double overhand, hook grip, or straps for me, I have no intention of tearing my bicep like that

Honestly I couldnt say anything inheritly wrong with it, i dont have experience with it.
All i can tell you is i worked side by side with my friends who were following programs and they started off strong but fell behind, I got bigger, and they plateu'd not sure if it was the programs fault, or them just not working as hard after a while.
Also not having a program opened me up to do extra sets, and bonus exercises on days i was feeling good.
If the programs how you describe, try it, it might work for you, i can only tell you from my personal experience.

P.s. keep your elbows in front of you for dumb bell overhead press, fucked up my shoulder a year ago when i got to 80lbs dumb bells doing that shit
Good luck

I’m fairly new to the lift game. So from what I understand, the formula is: A.) do 3 sets, 10 reps each, doing 50% 70% 90% of maximum weight, trying to reach that target weight? Or do you start out heavy and do 3x10?

3x10 for main lifts, you could follow 3x10 for the non compounds, or do 5x10, but it's hard to balance 5x10 and doing weight that isnt too light.
I personally only warm up on main lifts by starting out around 60% and 85% and doing one set of each to set the movement, but the actually 3x10 set is 100% max that i can handle for those sets, except deadlift which is around 80% because if you fuck your back, your careers over.
Non main lifts you could probably just jump into the sets

Also the important part is that you just go to the gym, you'll figure out whats right for you and what you can handle the more you do it.
Just dont ever cheat yourself on the volume and work done.

thisfaghere, yeah, for the main lift I like to do 5x5 with 10% jumps. So for example, "work" sets of 195, 225, 255, 285, 315

Alright, I’m heading to go for it in a bit. What are the 4 main lifts? Are those the effective compound (multiple groups) excercises? deadlifts, squats...? I should have lurked here a lot longer and earlier , hope you guys can help.

Must have bad genes or have a lot of stress in your life then

Good luck user.
Deadlifts, squats, bench, and overhead press.
I would be careful doing deadlifts and squats in the same day if youre going heavy too btw, and your lowerback will be stiff as fuck the next day if youre not used to them.

Other user here. I can't deadlift worth shit but I'm adding 5kgs on my squatting every week and now I can squat over my body weight which is fucking astounding, personally (70ks). Suddenly my legs look the best out of my body.

Why should I do Overhead press? What muscles do they work exactly?

Works your shoulders and is going to make them wider with all the weight being on them, a lot of delt stimulation, ans triceps, which people usually miss
Works your core because you have to stabilize that weight above your head, and when you get into heavier weights, it'll be working your upper and lower back because, again, thats a lot of weight to have over your head.

P.s. you're almost guaranteed to have joint problems in your elbows when you hit heavier weights

Thanks, man. Guess I should include that in my workout. Shit seems hard, tho.

No problem, squat and deadlift are definetly harder to perform imo so you should be fine.

Best way to do the big 4 is like 5/3/1, not saying you have to do that progression though.

MTxThFxx

B, DL, rest, P, S, rest, rest

For accessories I'd go, for bench
>incline
>dips
Diddly
>rows
>back ext
Press
>close grip bench
>pullups/chins
Squat
>front squat
>hip thrust

Abs of some kind every day as warm-up or cool-down

Powerbuilding I guess like Hepburn
Also this one looks interesting enough

ditillo2.blogspot.com/2019/04/hepburn-x-sheiko-blend.html

>Powerbuilding
is this a real word?

I always think guys who fall for bait are legit probably adorable/cute irl

y-yes

Me: What the fuck?..... That's kinda funny......HAHAHA!!!

It gets better every time.

>Powerbuild
Is this a meme to trick people into doing programs that are not retarded?

I guess Mike Israetel, Eric Helms, and Brad Schoenfeld are retards. Whoa....

Based. Brosplit is life. Jow Forums won't admit this because it would mean admitting it wasted years falling for "science-based" memes.

is nsuns 531 a great program to build muscle?

No, they're literally whos

High weight main lifts. tons of volume. Yeah should do the trick.

Welcome to fit user. I propose you lurk moar

0 iq poster
Type IIb fibers are responsible for size
They are also the fibers recruited during very heavy sets where you’re hit 1-5 reps
Going for high reps does fuck all in terms of size since it only recruits your slow twitch type I fibers which don’t grow much
Fucking brain dead faggots

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>Reps above 5 don't cause any growth
And then there's this retard.

You’re actually fucking retarded
Reps above 5 will obviously produce size but not nearly to the degree as high intensity lower rep ranges as per the aforementioned type IIb fibers
Fucking idiot actually kill your self

Not him but you are absolutely retarded. Unless you're egolifting your 1RM, you can do 6-8 reps with 80%. Besides which, the IIb fibers are used in anaerobic (which pretty much all lifting at >15 reps is) while I is aerobic exercise. Dyel.

That's sweet user

0 iq poster right here, reminder that this is the quality of your average Jow Forums poster
This board was a mistake
The only quality posters are COOM posters

>argues like a woman when confronted with facts

leave your ego at the door and focus on slow positive/negative stable full range motions

Kill your self nigger
Pic related
Type IIB fibers activate when you’re doing pretty much 90%+ of your 1RM

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Nigger

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>imagine thinking this is close to enough volume
I bet you don't even feel sore after your workouts

Hi, I'm the Sovereign Lord God. I want all women to know that this is the best exercise for making your ass nice. It is much better than squats, much better than kickbacks, much better than everything. If you want your ass to be amazing, this is the correct exercise for that and after a few weeks getting used to it, you should do 3x5 or 5x5 three times a week, heavy. However, do squats too because ass and thighs go together.
>sumo dead lift

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