How true is this? Does size come naturally when your compound lifts are increasing or do you actually have to do some bodybuilding split for hypertrophy?
How true is this?
How true is this? Does size come naturally when your compound lifts are increasing or do you actually have to do some bodybuilding split for hypertrophy?
Pic is useless without:
>height
>weight
>years lifting
>bodyfat percentage
>lifts
Also lmao that this was considered "impressive" back in 2010. How far we have come.
>How far has the roidchud body dysmophia come
fix'd
Im finna roid no cap
post body or gtfo
It still is impressive. Just zoomer dyel gays came here thinking calling everyone dyels, fatties, gyno was serious so they now think anything that isn’t a roid build isnt impressive. i fucking hate it here and I want all the newfags, redditmorons, stormfags, normiecore instababoons to fucking kill themselves for the sake of this board
Lol you act like IST wasn't like this 14 years ago. It's a bit more exaggerated now but the dysmorphia was still rampant.
At least it wasn't rampant with turbo schizos posting shit about vaxx or seed oil or whatever next fad all day.
nooooooooooo don't insult my vaxxy 🙁
is safe and effective and gives me life
Imagine being a grown "man" afraid of a vaccine. The feminization of the western world is going to destroy us.
sorry
needle hurty ow ow ow
Yes, the irony and silliness is all gone. Nothing is safe from zoomers ripping content to get “clout”. Never learned how to lurk moar and just started posting garbage.
an i5 processor was pretty hot shit back in the day. It’s just how it is
he's clearly 15-20% body fat which is ideal
and he said his lifts, gay
He looks good, stop being a chud
back then 2pl8 benching was considered a heavy lift. OPs pic didn't list anything out lrn2read
his underwear look like theyre s size too small
Compounds lifts hit most major muscle groups and getting stronger means those muscles will get bigger if you eat enough and aren't doing all 1-3 rep sets. But it's probably still a good idea to add some isolation exercises for weak points or smaller muscles like calves, arms, abs, etc.
Yeah, you can get pretty good gains from this approach. I would just add some variation on the lifts to avoid overuse injuries.
That dude is small as fuck lmao.
post body.
How's this for a start?
how about you get back to fucking work you POG
It's a 4 day weekend anon.
then why are you wearing a uniform you absolute gay
It's just a shirt anon lmao and because I took that picture a couple weeks ago.
Your wrists look look like they are about to fall off
ahahahah AD. Meanwhile im counting my shekels in NG SFAB
That's nice anon.
Honestly bro, Im sticking with because I enjoy it and also healthcare. There was a lapse while I went IRR for a bit and holy shit. Youll be set with VA healthcare for life and its tremendously important in your adult life
>t. 26 year old
why do zoomers have such soft feminine skin?
microplastics/xenoestrogens
>the sweet smell of enlisted tears
Are you a gay officer?
You know the rule, post body
You won't be small at 2/3/4/5 but if you add a few things you will probably look better and or get there faster.
the only truth is that DNA = "aesthetics". you should train to be strong regardless, and to maximize your chance to be "aesthetic", but many people will never look like the fag in OP because they are not genetically predisposed to. there are tons of people who can guaranteed lift several magnitudes more than him but they dont look as good. its just how it goes. to the same end, if "aesthetics" if your goal, once you've gained a good base of strength, everyone has their own strong/weak points genetically as well. so for example if you have naturally tiny arms, there's nothing wrong with doing curls to compensate, even if fags like the OP's pic dont have to. lucky them.
tl;dr stop comparing yourselves to others, just lift and get strong.
>there are tons of people who can guaranteed lift several magnitudes more than him but they dont look as good.
Powershitters look terrible because they lack the discipline to eat right. Simple as.
They are from the Walle future.
>what training for 10 years with heavy compounds gets you
Its not true at all. Train to get strong in your first year but you should slowly switch over to a brostyle of training.
when you hit 1/2/3/4 for reps there's no point in going further unless you're trying to make it... to snap city
It does, but not as effectively. I ran something like that for a bit of time, but when I added an arm day my arms exploded(I'd say 2 inches in a year after a while of stalling). If you're short on time and that's all you got, sure go ahead, but realistically you should have atleast a minimal amount of isolations.
Just look at olympic weightlifters or even powerlifters when they are at low bf. Look at Dimitry Klokov or Konstantins Konstantinovs. They actually look good, unlike most bodybuilders, because they don't do stupid shit like going for a v-taper that just makes you look like you have tumors growing out of your sides. Small waists are for women: all power comes from the core and the hips. That's true in basically any sport.
>Dmitry Klokov
Bad example anon lmao, he did a ton of accessory work purely for aesthetics.
That's a cope because what makes him stand out from bodybuilders is his olympic weightlifting. That's why olylifters at low bf all look aesthetic.
What's a cope? He didn't get his physique from purely c&j/snatches. He does tons of accessory work. He's arguably more famous for his presses than he is for his oly lifts
>literal genetic world elite for muscle strength/power who devote their lives to lifting look great at low bodyfat
Why do people always say this shit? Having an average guy sprint won’t make him look like the morons on steroids at the Olympics who also lift a ton of weights nor will swimming make him look like the 6’6 giants with huge clavicles who are also roiding
>Dimitry Klokov
no one except fags and roiders think this roided out bulgy aesthetic looks good
For ten years now all I do is 1) squat 2) bench 3) deadlift 4) Press 5) standing alternating dumbbell curls, which I do with a light weight as an accessory movememnt so I dont tear a biocep tendon deadlifting and to try to build some bicep
About 5 years ago I started doing some lat pulls to build my chinup ability, and after about three months was able to do chinups. So now I do pull ups and chinups also.
Very recently, to assist my bench, I started some some tricep pushdowns with a rope.
Finally, in Janaury, I decided to lean down from 18-24% bodyfat to about 12% bodyfat. Everyone now calls me "a bodybuilder" and asks if I am iontending on comepting, simply becuase I am lean.
I am very, very confiodent that all the different exercises are bullshit. Getting strong and large on compounds are where its at.
Oh yeah. I now have abs and I dont do ANY situps, crunches, planks or othger "core" work bullshit.
Get strong. Strength and lean = aesthetics. Plus you get to be strong.
post program
No. I am an intermediate to advanced lifter. I am also an old fag, so my volume is relatively low. So what I do is not for you. Its for me.
But, I will say that I for squat, press, bench and deadlift I genrally shoot for 10-15 total working weight reps, usually in sets of 3-5. Once I can do a weight for 5x5 I increase the weight, then drop down to 3x3. Sometimes douibles.
On Chins I never go to failure, and try to do about 50 reps total, in 7-8 sets. Right now Im using 35 pound hettle bell for added weight.
Curls I do higher volume, reps of up to twenty or, never biothering to go to failure, just for some vilume at the end oif my bench dfay, for example. Same w treicep push dowsn.
You're not wrong, but you can very easily improve even further from there with accessory work. Leg lifts for lower abs, reverse hypers for low back, etc. Accessory lifts became the standard because most people are not confident enough to do more than bench or deadlift as far as compounds go. Most people just don't squat. Core and back gains suffer accordingly. Also most people don't understand how strength == aesthetics, just want the end goal.
You may be right. I just havent found iot necessary, My development has been very slow, but steady and I have no major weaknesses that I can see. Ab works seems completely unecessary as my abs are thick and visible. Im tall, and my arms are naturally skinny, so thats a genetic weakness, and is why I do extra dumbbell curls for arms.
Right! I meant to emphasize that you are correct, and that with some accessories you can improve things even further and reduce risk of injury. Like compounds are the skeleton of a building and the accessory lifts are added support struts. Just aiding in the overall strength without really taking away anything.
Overall I think he looks pretty decent aside from the pitiful leg development
Sort of agree except for the abs to part. Most people have anterior pelvic tilt these days and lifting can actually exacerbate it if u don’t do abs
I only do 4 lifts and achieved the ottermode look most of this board autistically argues about.
Wow, this guy now looks like shit to me feels good man
>those noodle legs LMAO
Chest, quads and side delts could use some work honestly. Extra isolation exercises for more volume and he'd be set. His rear delts probably don't see much action either. Still though, he's a good example as to why the compounds are a staple. He'd look impressive to 99% of the general population and that's more than good enough
Research and common fucking knowledge show that there's a slight benefit for hypertrophy in the 7+ ranges over lower rep ranges but people don't hai sub are acting as if you're getting 0 gains if you do less than 10 reps
Noob gains.
he's like that gay spamming the shitty minimalist routine except he actually looks half decent
>lift bigger weights
>get bigger
>start making more progress in one area coz of genetics
>start lifting heavier and heavier weight in that area coz feels good
>end up in goblin mode
that's really all it is. people don't have discipline and start chasing whatever gives results instead of just sticking to program.end up with comically oversized traps or thighs or whatever body part gave them fastest results
Compound lifts build more muscle than isolations. It's an objective fact. What prevents you from growing muscle is that when post-novices start dropping down to 1x3 to push more weight on the bar because rippetoe told them that if they squat 500lb for 1 they'll suddenly transform into Ronnie Coleman even if they got there by putting on 80lbs of fat.
The problem with this whole strength/aesthetics debate is that we keep changing the definition of strength training. Is doing 3x10 aesthetics? 3-5x10 was the goto rep range for the bulk of training cycles for powerlifters in the 70s. Training with singles and shit is something done sparingly or done with memes like Westside (which still has tons and tons of repwork because repwork is what makes you strong.) It's better defined as separating goals because a powerlifter wants a maximum bench press at the lowest necessary bodyweight while an aesthetics guy wants... aesthetics. This means underemphasizing certain muscles like your waist (abs and obliques), glutes and so on. Has nothing to do with isolations vs compounds.
Compound lifts only build more muscle due to the bigger muscles involved compared to isolation lifts that work the smaller muscles build more muscle there, stop cope.
>dropping down to 1x3
what should you do? spin your wheels with 3x10?
I think 1RM's should still basically define 'strength'. Aesthetics will always change based on the culture at large, with the exception of some themes. While someone can be strong + aesthetic they can't always be the strongest and the most aesthetic, for the points you raised.
If you're lucky, the big 3 work well for you. They don't for many people. 10rm strength matters more than 1rm for aesthetics too.
>Does size come naturally when your compound lifts are increasing
No, anon. Unless you do a bro split for hypertrophy, you will simply keep gaining more and more strength but your muscles will stay tiny. Because that's how muscle works. It's not like their strength increases with their mass and viceversa, so it's impossible to gain one without also gaining the other, no, you need the bro split.
IST is truly the most retarded board.
Why do you morons think that I'd you do less than 10 reps you don't gain any muscle ? Sure you get tiny bit more but you're actually making some ppl think you're not gonna gain size while training for strength