BWC_virgin
Gold
- Joined
- Feb 7, 2024
- Posts
- 984
- Reputation
- 1,301
first of all this workout will use a number of exersizes wich i will go over now and give my thoughts on, in the second part ill go over how i utalize them. this is mainly based on my equipment tho i usually workout in a small home gym type setup. im also probably forgetting some things, i decided to make this thread as i am just now getting back into the gym after bieng sick for a long ass time.
i am 5'10 150-155lbs 6'2 wingspan
main big lifts that i do
GOAL: asthetics, pretty self explanitory. also high strength and athelticism, most importantly absolute strength and speed. such as throwing, punching, grapping, sprinting, etc...
S tier:
weighted pull up
insane exersize, i barely do normal pullups. used to do this with a 45lb plate for sets of 5
lat pull down
super good. dont really remeber how much weight i would do i think 265 or something idk i maxed out the machine at my high school for reps.
deadlift (hex bar/trap bar)
basically the best leg exerise ever, lets you lift ungodly ammounts of weight which is good it puts tons of load on your skeleton and shit, pretty sure i never did more than 365 at high school.
pull over
god tier, i go really deep and stretch the bottom, cheat the hell out of the last few reps and bounce the weight back up with my legs and shit, as you should. i would do with like 95 or something i think
overhead press
also great pretty self explanitory, i sometimes bend my knees and boost the weight up to finish sets. best i got up to was 135 for a rep or two clean
nordics
very good for your hamstrings and running, gotta get creative to do these in most gyms tho.
weighted dips
absolutly s tier, i go super low people say its bad for shoulders i dont belive that tbh.
A tier:
deadlift (conventional)
fine but makes you use weird biomechanics and angles becouse the bar is in the way. presonally seems dumb just do hexbar moslty and conventional sometimes to mix it up (i have high iq reasons for this)
squat
most overhyped thing ever but definently you should do some, only makes sense if you go super deep.
RDL
pretty good for hamstrings and shit, good to mix it up i usually do this with less weight, not as a big power lift.
barbell rows
good for back, just to mix it up, not my favorate. also good for stretching if you stretch hamstrings at the bottom.
bench press
good but not really that crazy, its fine tho. i did 205 back when I got up to around 160
full clean/hang clean
insane exersize for atheltic explosive ability. all the best throwers (shot put, disc, etc...) have insane hang clean numbers. S tier but in A tier becouse its hard to preform without the right skills and equipment. also potentially risky if you are not dialed in with techneque.
muscle up
good but hard to preform in effective sets
secondary exersizes:
bicept curl
cool but i dont really care exept for grappling/fighting mostly overhyped due to bodybuilding
facepulls
super awsome for upper back and posture and shiii
dead hangs
feels nice for ur back
axe chop type things for rotation
for punching
abs things
pick ur flavor doesnt really matter
forearm exersizes
sometimes ill do some of that, i have some squese spring things and do those sometimes
ball throws
throwing a medicine ball against a wall
experimental skeletol shit:
reeves deadlift
invented and used to widen ones frame by a bodybuilder, mostly unknown or unused today. i try to do this but holding onto plates is hard. one can jerry rig a strap or something which makes it much easier on ones fingers.
super wide dips
dips where the bars are very far apart, i figured this out and started to do this in my kitchen and also with spotting bars and racks which are a decent distance apart usually. i can legitimatly feel it in my claivals.
IMPORTANT SECTION: implemintation
i would train every other day typically, so probably 3 times a week
exersize consists of a circut of 3-5 exersizes, usually 4 over the course of 5-7 minutes, for 5-6 total sets and usually 5 reps of each but sometimes more or less depeding on the exersize. all different muscle groups (mostly). it would basically be full body.
the next workout day (every other day) i would do different exersizes and try not to double up muscle groups especially of muscles i hit the hardest.
weight usually stays the same for all sets which is compleated with strict form at the beginning and cheated for the last reps of the last few sets, if you are unable to compleate the last sets without cheating/bouncing the weight. you have the correct ammount of weight.
for example
-
overhead press 5 reps
hexbar deadlift 5 reps
lat pull down 5 reps
curl 5 reps
-
this all takes probably 7 minutes and then repeats 5 times
at the end of the workout i might do a set of like 25 lateral raises or something at the end if i feel like it. that can help with recovery and other things. a set of russian twists to falure or something.
overall i can do one of these workouts in under 45 minutes and its 25 sets, full body pretty much. with 5 minutes rest minimum.
important rules
1 allways lift heavier than you can (cheat reps a little like boosting a overhead press in order to put as much load on your body as possible)
2 always use around 5 ish reps for big heavy exersizes like bench press and deadlift
3 more rest between sets is ideal
4 put as much stress on the skeleton and tendons as possible
5 allways use the MAXIMUM range of motion in the appropiate contexts
6 give enough time for each muscle group to recover between workouts (given the muscle is really stressed) ideally like 4 days possibly more depending.
sure you can do 3 sets of 15 squats with 3 min rest and get bigger legs but that shit wont really do what you want.
alternativly you can do hexbar 5x5 with 7 min rest and build up to a weight that makes it feel like your bones might snap.
even fucking marathon runners would be way better of with the ladder, first one would probably make them slower.
this regment also made me very asthetic, i have a good frame and girls used to gossup about my body and some girls i was friends with called me a "dorito" when i took my shirt off (at 155lbs) at a time my shoulder to waist ratio was AT LEAST 1.8
more importantly it made me strong, i strengthmogged all the runners and showed off to girls by doing muscle ups. it also made me faster. and i was able to do things like 90lb weighted pull up and deadlift well over 315 while also running two miles in about nine and a half minutes at maybe 150lbs bodyweight.
i never cared that much about maxes or anything i rairly did 1rep maxes tbh.
this recipe was orginially built for throwing but adapted for punching also, i had a heavy bag and at the time and i really just wanted to hit it as hard as possible (i think this started during covid lockdowns), this is responsible for my extensive training of back, cleans, and torso rotation. all of which i formulated to basically give me the maximum possible punching force. at some point i ripped the heavy bag open and had to sew it back together with fishing line, for a time i would hit the heavy bag multiple times a day. must have been 16 or 17 but i swear i could punch shit so hard. used to punch hard surfaces too like plywood to strengthen my knuckes. punching was just very satisfying to me, same with throwing. felt like i had the force of god in my hands tbh. i allways thought that the absolute most badass and coolest thing someone could do would be to straight up kill somone with a punch.
In the school gym I hit the bag during pe class so hard half the people turned to look. halo for girls too remember during weightroom training for sports i hit the bag a few times and saw the girls looking at me impressed, dangerous and mysterious dark triad activites. lots of guys came up and asked me to show them how to punch when i was in the school gym. and i remeber girls asking me too, coming up and wanting me to show them. funny thing is i never actually learned how to fight tho besides sparring and wrestling with my friends. all i could do well was a strong jab and roundhouse kick on a bag.
i also remeber one time some throwers had 495 on the squat rack set high up on the spotting bars and the shot put thrower was pushing against it statically as hard as he could it for 30 seconds (not moving it) as part of his routine, i went over and was like "hey lemme try that" i ended up lifting it (from about a quarter squat position up just a few inches and back down).
another time i remeber i was at homecoming football game for high school maybe my junior year and went over to this pullup bar setup next to the track, there was maybe 10 people in a freind group gatherd around it watching some of them compete doing some pullups, there was this one guy who was like 5'10 205 and lean but only does bodybuilding type training and barly did like 10 pullups. i show up and silently walk to the bar. swing on the bar for a few seconds before i do a few pullups slowly and pretend to be done and drop from the bar, stare at the bar for a few seconds, then rip 5 clean muscle ups absolutly mogging everyone. i start walking away after that becouse i must remain mysterious but some MTN girl i know (we have mutual friends) comes up to me and keeps asking me shit about myself. and says we should hangout sometime soon, said maybe she would text me bla bla bla... and talks to me for like 3 minutes even though i am just giving short smart ass responses and trying to make my exit. i blew her off cuz my friend told me shes a lesbian but turns out that wasnt true
. guess she lied to him, its a brutal world tbh. at this point i was a kissles virgin tho i didnt know how to take hints or engage with women i allways assumed they must just be nice and didnt like me like that.
when i ran distace races in track or cross country my legs allways felt insane and even when i ran super hard it felt like i was gonna pass out before my legs would feel slow. i would allways cook people at the end of races and had very good speed. after i stopped lifting as much that went away and my legs felt slow as shit during races and workouts, i still improved but running fast felt much less efficient, i also went from bieng the fastest up hills to the slowest. lots of research to back up this type of heavy training making people have better preformance in events like this, whereas common knowlage tells you to do "high reps" for running or endurace related activities.
pretty sure i started getting into lifting seriously after freshman year so maybe when i was 15
dont have this strength anymore i havent done anything since like a year ago tbh, gonna get my mojo back tho. this shit legitimatly made me the main character in high school i shit you not.
if you are gonna comment "who give a fuck about strength its all albout looks bla bla bla..." consider how awsome it is to constatly feel like an unstoppable lab built machine with the neural drive and muscle fiber recrutment of someone on bath salts.
sorry if this thread is typed like i have dislexia i have a cold rn and also im tired as shit rn.
i am 5'10 150-155lbs 6'2 wingspan
main big lifts that i do
GOAL: asthetics, pretty self explanitory. also high strength and athelticism, most importantly absolute strength and speed. such as throwing, punching, grapping, sprinting, etc...
S tier:
weighted pull up
insane exersize, i barely do normal pullups. used to do this with a 45lb plate for sets of 5
lat pull down
super good. dont really remeber how much weight i would do i think 265 or something idk i maxed out the machine at my high school for reps.
deadlift (hex bar/trap bar)
basically the best leg exerise ever, lets you lift ungodly ammounts of weight which is good it puts tons of load on your skeleton and shit, pretty sure i never did more than 365 at high school.
pull over
god tier, i go really deep and stretch the bottom, cheat the hell out of the last few reps and bounce the weight back up with my legs and shit, as you should. i would do with like 95 or something i think
overhead press
also great pretty self explanitory, i sometimes bend my knees and boost the weight up to finish sets. best i got up to was 135 for a rep or two clean
nordics
very good for your hamstrings and running, gotta get creative to do these in most gyms tho.
weighted dips
absolutly s tier, i go super low people say its bad for shoulders i dont belive that tbh.
A tier:
deadlift (conventional)
fine but makes you use weird biomechanics and angles becouse the bar is in the way. presonally seems dumb just do hexbar moslty and conventional sometimes to mix it up (i have high iq reasons for this)
squat
most overhyped thing ever but definently you should do some, only makes sense if you go super deep.
RDL
pretty good for hamstrings and shit, good to mix it up i usually do this with less weight, not as a big power lift.
barbell rows
good for back, just to mix it up, not my favorate. also good for stretching if you stretch hamstrings at the bottom.
bench press
good but not really that crazy, its fine tho. i did 205 back when I got up to around 160
full clean/hang clean
insane exersize for atheltic explosive ability. all the best throwers (shot put, disc, etc...) have insane hang clean numbers. S tier but in A tier becouse its hard to preform without the right skills and equipment. also potentially risky if you are not dialed in with techneque.
muscle up
good but hard to preform in effective sets
secondary exersizes:
bicept curl
cool but i dont really care exept for grappling/fighting mostly overhyped due to bodybuilding
facepulls
super awsome for upper back and posture and shiii
dead hangs
feels nice for ur back
axe chop type things for rotation
for punching
abs things
pick ur flavor doesnt really matter
forearm exersizes
sometimes ill do some of that, i have some squese spring things and do those sometimes
ball throws
throwing a medicine ball against a wall
experimental skeletol shit:
reeves deadlift
invented and used to widen ones frame by a bodybuilder, mostly unknown or unused today. i try to do this but holding onto plates is hard. one can jerry rig a strap or something which makes it much easier on ones fingers.
super wide dips
dips where the bars are very far apart, i figured this out and started to do this in my kitchen and also with spotting bars and racks which are a decent distance apart usually. i can legitimatly feel it in my claivals.
IMPORTANT SECTION: implemintation
i would train every other day typically, so probably 3 times a week
exersize consists of a circut of 3-5 exersizes, usually 4 over the course of 5-7 minutes, for 5-6 total sets and usually 5 reps of each but sometimes more or less depeding on the exersize. all different muscle groups (mostly). it would basically be full body.
the next workout day (every other day) i would do different exersizes and try not to double up muscle groups especially of muscles i hit the hardest.
weight usually stays the same for all sets which is compleated with strict form at the beginning and cheated for the last reps of the last few sets, if you are unable to compleate the last sets without cheating/bouncing the weight. you have the correct ammount of weight.
for example
-
overhead press 5 reps
hexbar deadlift 5 reps
lat pull down 5 reps
curl 5 reps
-
this all takes probably 7 minutes and then repeats 5 times
at the end of the workout i might do a set of like 25 lateral raises or something at the end if i feel like it. that can help with recovery and other things. a set of russian twists to falure or something.
overall i can do one of these workouts in under 45 minutes and its 25 sets, full body pretty much. with 5 minutes rest minimum.
important rules
1 allways lift heavier than you can (cheat reps a little like boosting a overhead press in order to put as much load on your body as possible)
2 always use around 5 ish reps for big heavy exersizes like bench press and deadlift
3 more rest between sets is ideal
4 put as much stress on the skeleton and tendons as possible
5 allways use the MAXIMUM range of motion in the appropiate contexts
6 give enough time for each muscle group to recover between workouts (given the muscle is really stressed) ideally like 4 days possibly more depending.
sure you can do 3 sets of 15 squats with 3 min rest and get bigger legs but that shit wont really do what you want.
alternativly you can do hexbar 5x5 with 7 min rest and build up to a weight that makes it feel like your bones might snap.
even fucking marathon runners would be way better of with the ladder, first one would probably make them slower.
this regment also made me very asthetic, i have a good frame and girls used to gossup about my body and some girls i was friends with called me a "dorito" when i took my shirt off (at 155lbs) at a time my shoulder to waist ratio was AT LEAST 1.8
more importantly it made me strong, i strengthmogged all the runners and showed off to girls by doing muscle ups. it also made me faster. and i was able to do things like 90lb weighted pull up and deadlift well over 315 while also running two miles in about nine and a half minutes at maybe 150lbs bodyweight.
i never cared that much about maxes or anything i rairly did 1rep maxes tbh.
this recipe was orginially built for throwing but adapted for punching also, i had a heavy bag and at the time and i really just wanted to hit it as hard as possible (i think this started during covid lockdowns), this is responsible for my extensive training of back, cleans, and torso rotation. all of which i formulated to basically give me the maximum possible punching force. at some point i ripped the heavy bag open and had to sew it back together with fishing line, for a time i would hit the heavy bag multiple times a day. must have been 16 or 17 but i swear i could punch shit so hard. used to punch hard surfaces too like plywood to strengthen my knuckes. punching was just very satisfying to me, same with throwing. felt like i had the force of god in my hands tbh. i allways thought that the absolute most badass and coolest thing someone could do would be to straight up kill somone with a punch.
In the school gym I hit the bag during pe class so hard half the people turned to look. halo for girls too remember during weightroom training for sports i hit the bag a few times and saw the girls looking at me impressed, dangerous and mysterious dark triad activites. lots of guys came up and asked me to show them how to punch when i was in the school gym. and i remeber girls asking me too, coming up and wanting me to show them. funny thing is i never actually learned how to fight tho besides sparring and wrestling with my friends. all i could do well was a strong jab and roundhouse kick on a bag.
i also remeber one time some throwers had 495 on the squat rack set high up on the spotting bars and the shot put thrower was pushing against it statically as hard as he could it for 30 seconds (not moving it) as part of his routine, i went over and was like "hey lemme try that" i ended up lifting it (from about a quarter squat position up just a few inches and back down).
another time i remeber i was at homecoming football game for high school maybe my junior year and went over to this pullup bar setup next to the track, there was maybe 10 people in a freind group gatherd around it watching some of them compete doing some pullups, there was this one guy who was like 5'10 205 and lean but only does bodybuilding type training and barly did like 10 pullups. i show up and silently walk to the bar. swing on the bar for a few seconds before i do a few pullups slowly and pretend to be done and drop from the bar, stare at the bar for a few seconds, then rip 5 clean muscle ups absolutly mogging everyone. i start walking away after that becouse i must remain mysterious but some MTN girl i know (we have mutual friends) comes up to me and keeps asking me shit about myself. and says we should hangout sometime soon, said maybe she would text me bla bla bla... and talks to me for like 3 minutes even though i am just giving short smart ass responses and trying to make my exit. i blew her off cuz my friend told me shes a lesbian but turns out that wasnt true
. guess she lied to him, its a brutal world tbh. at this point i was a kissles virgin tho i didnt know how to take hints or engage with women i allways assumed they must just be nice and didnt like me like that.when i ran distace races in track or cross country my legs allways felt insane and even when i ran super hard it felt like i was gonna pass out before my legs would feel slow. i would allways cook people at the end of races and had very good speed. after i stopped lifting as much that went away and my legs felt slow as shit during races and workouts, i still improved but running fast felt much less efficient, i also went from bieng the fastest up hills to the slowest. lots of research to back up this type of heavy training making people have better preformance in events like this, whereas common knowlage tells you to do "high reps" for running or endurace related activities.
pretty sure i started getting into lifting seriously after freshman year so maybe when i was 15
dont have this strength anymore i havent done anything since like a year ago tbh, gonna get my mojo back tho. this shit legitimatly made me the main character in high school i shit you not.
if you are gonna comment "who give a fuck about strength its all albout looks bla bla bla..." consider how awsome it is to constatly feel like an unstoppable lab built machine with the neural drive and muscle fiber recrutment of someone on bath salts.
sorry if this thread is typed like i have dislexia i have a cold rn and also im tired as shit rn.
