I think I need a full day prioritized to shoulders and abs

[whitebitchslayer]

So I have narrow clavs and 0 ab definition due to high body fat, currently my split looks like this (even tho I don’t rly go to the gym anymore but I will soon trust):

Day 1: chest, tri, shoulders
Day 2: back, bi, forearms
Day 3: legs
Day 4: chest/back
Day 5: arms
Day 6: rest
Day 7: rest

So I think my 2 best options to fix this shit training schedule other than not being a lazy fuck are:

Option 1: the menzer method

I lift 3x a week, m/w/f doing low volume high intensity which I’m seeing a lot about now

Option 2: I modify my split to focus more on important muscles for attractiveness

Like this

Day 1: chest, tri, shoulders
Day 2: back, bi, forearms
Day 3: legs
Day 4: shoulders, abs, traps, (maybe neck)
Day 5: bi, tri, forearms
Day 6: rest
Day 7: rest

I also train in the afternoons which is giving me concerns about overtraining I think I should use that time to focus on mobility stretching and form. Mostly no strength aspects which will help me improve in a competitive sense but not over train my muscles

I think I should also add some cardio since I’m getting fat

 

[Nxtqx0]

Don't really worry about your split, as long as you're making tangible progression in strength across your lifts then its a safe bet to assume you're putting on muscle... Also. post physique?

 

[whitebitchslayer]

Don't really worry about your split, as long as you're making tangible progression in strength across your lifts then its a safe bet to assume you're putting on muscle... Also. post physique?

Over 3.5 years of lifting + multiple PEDs (rad, mk, dnp) + I spend $170 a month between gym memberships and coaching

 

[Deleted member 44526]

View attachment 3561742

Over 3.5 years of lifting + multiple PEDs (rad, mk, dnp) + I spend $170 a month between gym memberships and coaching

Broooootal

 

[Giorgio]

Day 1: chest, tri, shoulders
Day 2: back, bi, forearms
Day 3: legs
Day 4: shoulders, abs, traps, (maybe neck)
Day 5: bi, tri, forearms
Day 6: rest
Day 7: rest

incredible dogshit
tf do you even do on a full arm day? are you rich piana or something?

 

[whitebitchslayer]

incredible dogshit
tf do you even do on a full arm day? are you rich piana or something?

Cable preacher curls, hammer curls, wrist curls, bar tricep extensions, rope overhead tri extensions

Each with a warm up set and 2 sets to failure at 8-12 reps

That’s a full workout bro

 

[R@m@]

For abs the most mogger exercise is hanging on a bar and flexing them as hard as possible as if you want to lift your body with just the abs and holding that until failure

 

[whitebitchslayer]

For abs the most mogger exercise is hanging on a bar and flexing them as hard as possible as if you want to lift your body with just the abs and holding that until failure

Yea I do like those hanging leg raises and some roll outs

 

[Nxtqx0]

View attachment 3561742

Over 3.5 years of lifting + multiple PEDs (rad, mk, dnp) + I spend $170 a month between gym memberships and coaching

Not a bad physique at all, If you posted this in good lighting you'd be getting different responses i guarantee. It was a mistake to take sarms that early tho, you could've made this progress natty bro. Also you dont need to spend so much money on coaching with the internet at your fingertips

Also don't listen to anyone on here telling you to bulk and cut, itll just make you look like shit and wont be worth it in the long run, just maintain that current bodyfat and try stay consistent with your training man then maybe cut next summer if you wanna look lean

 

[R@m@]

Yea I do like those hanging leg raises and some roll outs

Yeah its similar to leg raises but you dont lift your legs, only flex the abs by trying to bring the body up

 

[superpsycho]

i plan on beginning gymmaxxing again saturday

should i try option 2

 

[whitebitchslayer]

Yeah its similar to leg raises but you dont lift your legs, only flex the abs by trying to bring the body up

Interesting I will try

 

[whitebitchslayer]

i plan on beginning gymmaxxing again saturday

should i try option 2

We both need to lock in. I can’t belive I was able to lift 2x a day for a whole month and now I’m lifting 2x a week putting in 0 effort yet bitch abt it

 

[superpsycho]

We both need to lock in. I can’t belive I was able to lift 2x a day for a whole month and now I’m lifting 2x a week putting in 0 effort yet bitch abt it

yea i needa lock in im so lazy bro

how much cardio u do

 

[whitebitchslayer]

Not a bad physique at all, If you posted this in good lighting you'd be getting different responses i guarantee. It was a mistake to take sarms that early tho, you could've made this progress natty bro. Also you dont need to spend so much money on coaching with the internet at your fingertips

Also don't listen to anyone on here telling you to bulk and cut, itll just make you look like shit and wont be worth it in the long run, just maintain that current bodyfat and try stay consistent with your training man then maybe cut next summer if you wanna look lean

Nah I’m doing a heavy cycle, count down till 10 days from now we are blasting 500 test, anavar, aromasin then coming back with some dbol and tren after 19 weeks

 

[whitebitchslayer]

how much cardio u do

None bro look at me

 

[superpsycho]

None bro look at me

ngl

i think im gonna start running 7 miles a day

 

[superpsycho]

ngl

i think im gonna start running 7 miles a day

actually nah prob 5.5 to start off

 

[Nxtqx0]

Nah I’m doing a heavy cycle, count down till 10 days from now we are blasting 500 test, anavar, aromasin then coming back with some dbol and tren after 19 weeks

good luck man post how your physique changes

 

[whitebitchslayer]

good luck man post how your physique changes

I will, I’ve taken before pics already I will do more pics along with blood work at the 15 week mark, then after a 4 week recovery, then after another 12 weeks when I finish up tren/dbol

 

[whitebitchslayer]

actually nah prob 5.5 to start off

I couldn’t run 1

 

[superpsycho]

I couldn’t run 1

brutal

im a rotter but i can do it i think

 

[superpsycho]

brutal

im a rotter but i can do it i think

not like a full sprint tho

 

[chudlite]

So I have narrow clavs and 0 ab definition due to high body fat, currently my split looks like this (even tho I don’t rly go to the gym anymore but I will soon trust):

Day 1: chest, tri, shoulders
Day 2: back, bi, forearms
Day 3: legs
Day 4: chest/back
Day 5: arms
Day 6: rest
Day 7: rest

So I think my 2 best options to fix this shit training schedule other than not being a lazy fuck are:

Option 1: the menzer method

I lift 3x a week, m/w/f doing low volume high intensity which I’m seeing a lot about now

Option 2: I modify my split to focus more on important muscles for attractiveness

Like this

Day 1: chest, tri, shoulders
Day 2: back, bi, forearms
Day 3: legs
Day 4: shoulders, abs, traps, (maybe neck)
Day 5: bi, tri, forearms
Day 6: rest
Day 7: rest

I also train in the afternoons which is giving me concerns about overtraining I think I should use that time to focus on mobility stretching and form. Mostly no strength aspects which will help me improve in a competitive sense but not over train my muscles

I think I should also add some cardio since I’m getting fat

do PPL but do all of it the same day and go EOD

 

[whitebitchslayer]

not like a full sprint tho

I think instead of cardio I should do more drugs

 

[whitebitchslayer]

do PPL but do all of it the same day and go EOD

That’s literally the menzer split

 

[superpsycho]

I think instead of cardio I should do more drugs

tbh

im considering mounjaro to nuke my appetite

 

[whitebitchslayer]

tbh

im considering mounjaro to nuke my appetite

I heard retaritude was good

 

[superpsycho]

I heard retaritude was good

ill look into it

 

[whitebitchslayer]

ill look into it

retatrutide is how you spell it mb it’s an appetite suppressant

 

[superpsycho]

retatrutide is how you spell it mb it’s an appetite suppressant

i need it tbh i cant stop my urges

 

[whitebitchslayer]

i need it tbh i cant stop my urges

Same but I have only found it as raw powder and don’t want to mix it myself

 

[superpsycho]

Same but I have only found it as raw powder and don’t want to mix it myself

ill look into side effects later

 

[bimaxmaxxer]

are you a beginner & natural? If yes your program sucks and you fell for a meme

 

[whitebitchslayer]

are you a beginner & natural? If yes your program sucks and you fell for a meme

No and no