â„–3143244[Quote]
@wicklowfrog
In regards to your previous thread, the best routine for you would probably be 3x5 strength conditioning+minor caloric surplus (300 cal) while getting 1.2-2.0g protein/kg bodyweight. I would recommend splitting it up like this:
A: 3X5 Bench press, 3x5 Squat, 1x5 deadlift and 3 sets AMRAP of chin upsB: 3x5 OHP, 3x5 squats, 1x5 deadlift and 3 sets AMRAP of chin upsAlternate between them and have a rest day between, for instance
Monday:A
Tuesdsy:rest
Wednesday:B
Thursdsy:rest
Friday:A
Saturday:rest
Sunday:B
Etc.
These are groups of compound lifts that will help you build a foundation, when you are finished with these you can add further assistance lifts for any muscle groups you want to isolate.
For all these lifts, just start with the bar at first and make ure that you get the form right, don't be afraid to film yourself doing the lifts, here are few good videos on how to keep good form:
https://www.youtube.com/watch?v=rxD321l2svE&pp=ygUTTWFybCByaXBwZXJ0b2UgZm9ybQ%3D%3Dhttps://www.youtube.com/watch?v=nhoikoUEI8U&pp=ygUYbWFyayByaXBwZXRvZSBzcXVhdCBmb3Jthttps://www.youtube.com/watch?v=MBbyAqvTNkU&pp=ygUZZGVhZGxpZnQgZm9ybSBhbGFuIHRocmFsbA%3D%3D<After you've gotten the form down you can start adding weight, the first few times you'll be able to add 5 kg for a few workouts. Then you should add 2.5 kg on bench and squat and 5 kg on your deadlift every workout.
Also, it would be appreciated if you don't derail this thread into posting your body and cock like the last thread
https://megalodon.jp/2026-0401-2321-00/https://soyjak.st:443/pol/thread/3132651.html â„–3143245[Quote]
Bro just typing shit
â„–3143247[Quote]
Why would you want to help out a subhuman who won't even take your advice
â„–3143253[Quote]
Marge why is there a quality post on my bait board
â„–3143264[Quote]
>>3143261savior of the white race
â„–3143308[Quote]
>>3143264Thank you
â„–3143310[Quote]
>>3143244 (OP)NEVER DO SQUATS YOU ZILL GET ZE SPINE INJURY AND YOU ZILL GAIN NOZING
â„–3143311[Quote]
Kept the white race fit award
â„–3143312[Quote]
>>3143311kept the tradcaths backbroken award
â„–3143316[Quote]
Ibwould add that if he can he should try to record his form during exercises, so he can review and learn what to work on, proper form is really important.
â„–3143317[Quote]
bodyweight exercise is sufficient recommending weights to twinks is retarded. My hernia was surprisingly easy to treat at home but since helathcare industry is jewed af this method is not easy to find
â„–3143323[Quote]
>>3143319if you not a dwarf manlet form wont help on big weight ur back is fucked
â„–3143324[Quote]
>>3143323geg retarded take, squats are gemmy fbw exercides but you really have to learn the proper form before you stsrt lifting heavy
â„–3143326[Quote]
>>3143323Just low bar shart, retard.
â„–3143327[Quote]
>>3143324the taller you are the more stress goes to your lower back
â„–3143330[Quote]
this is why its not done in the military pure fatass faggotry who eats more and lifts more and take more drugs spend all your time and money in the gym and groceries for fake shit and then in the hospital
â„–3143331[Quote]
>>3143327Yeah and low bar squats negates that completely.
â„–3143333[Quote]
>>3143252fvlske gym makes you more faggot its a coping junkie faggot cesspool
â„–3143335[Quote]
if this was not the case it would be illegal
â„–3143340[Quote]
>>3143339i know bcs i lifted for 20yrs i was obsessed overeating faggot like every gymkiddie
â„–3143343[Quote]
>>3143340So you were gay, therefore we have to be? Seems like projection
â„–3143344[Quote]
>>3143340how old are you now
â„–3143345[Quote]
thank good people i found a way to heal my fucked back which was only permanent result from all this faggot shit
â„–3143348[Quote]
>>3143346Damn unx, how's your wife and kids?
â„–3143349[Quote]
>>3143343why else you go to place filled with sweaty guys who only care about how he and other guys look
â„–3143351[Quote]
you will not be healthy from overeating and chronic stress on the body
â„–3143354[Quote]
>>3143351this thread is about encouraging a skinny young man to gain some muscle, not obsessive body dysmorphia degen shit
therefore its not applicable
â„–3143355[Quote]
>>3143354bodyweight exercise sufficient for this
â„–3143357[Quote]
>>3143354Tsmt, Kazakhlitty eternally btfo'd.
â„–3143358[Quote]
>>3143353you can make body build new cells infinitely but it is the bottom of iceberg, i only found this secret illegal knowledge recently
â„–3143359[Quote]
>>3143355why limit yourself to that only?
weighted exercises can be done dangerously
body weight exercises can be done dangerously
it is up to the lifter.
â„–3143360[Quote]
>>3143354i doubt he is retarded enough to overeat himslef to the point he can squat heavy enough to fuck his back like many obsessed gymfaggots so im not too worried
â„–3143361[Quote]
>>3143330>olympic/pro level sports… Are Le unhealthyWow… So brave and thoughtprovoking.
â„–3143362[Quote]
>>3143360yeah
so theres no problem then
â„–3143363[Quote]
Wicklow cant even hold a bar evenly geg any strength exercise will br good for him if he maintains a proper form. 300 surplus is overeating by definition but he won't balloon up with this surplus. If it was easy for nstties to bulk up so easily and quickly then everyone would be big and shredded
â„–3143366[Quote]
>>3143353chronic gymfaggots all look bloated fatass and old and with fucked backs and tendons pain theres no health benefits, it is like most industry to make you spend time and money
â„–3143367[Quote]
Why work out at all? It's pointless unless you're a roidtranny. Just go outside and walk regularly
â„–3143369[Quote]
>>3143366Am I telling people to bloatmaxx+powershart? Retard.
Some degree of exercise is good and you're delusional to deny it (o olgol).
â„–3143370[Quote]
>>3143244 (OP)Thanks. I'll read these fully later today.
â„–3143372[Quote]
>>3143369First few months of training after that you hit repeated bout effect and just pump waterweight.
â„–3143375[Quote]
>>3143370never do weighted barbell squats it kills your back u will be permanent backbroken coping gymfaggot like op
â„–3143376[Quote]
>>3143375Completely safe, unless he is pushing like 200 kg. Do you really think he'll injure himself pushing 30-50 kg with good form? Your mind is as black as your skin.
â„–3143377[Quote]
>>3143373you are coping saying u do it for health but u want muscles. stop overeating all your "gainz" go away