Where can i find a good gym routine

[Deleted member 67900]

You’re 6’4

Okay man, I’ll tell you this much though you’re not gonna grow using low intensity workouts, lift heavy to grow muscle, just advice

Dude I don't give ten fucks if I grow to 6'6, 6'9, 6'5 or stay at 6'4. I do intense workouts because I want to increase my bench. I'm just explaining it to the kid in this thread that said they want to be taller but also is asking what workouts to do that may be intense.

You didn't give advice, I did.

 

[Deleted member 67900]

Haven’t spoken to you in a while Chad, how you been

Boy is nervous

 

[Deleted member 66574]

I would most recommend you just do 3 days a week Monday Wednesday and Friday.

yea i do 3-4 days a week what should i do these days ?

 

[coispet]

Dude I don't give ten fucks if I grow to 6'6, 6'9, 6'5 or stay at 6'4. I do intense workouts because I want to increase my bench. I'm just explaining it to the kid in this thread that said they want to be taller but also is asking what workouts to do that may be intense.

You didn't give advice, I did.

No you didn’t, you just kept crying about how high intensity affects growth

Your advice wasn’t advice, it was a poorly devised statement

What OP was asking for was a split which I gave, and what works for me

Next time give OP what he asks for instead of seething

 

[coispet]

Boy is nervous

What?

 

[Deleted member 66574]

Dude I don't give ten fucks if I grow to 6'6, 6'9, 6'5 or stay at 6'4. I do intense workouts because I want to increase my bench. I'm just explaining it to the kid in this thread that said they want to be taller but also is asking what workouts to do that may be intense.

You didn't give advice, I did.

nigga i aint a kid im as old as u stupid nigger

 

[Ragnar]

What?

send your phsyique boyo

 

[coispet]

send your phsyique boyo

No

 

[Deleted member 67900]

You’re 6’4

Okay man, I’ll tell you this much though you’re not gonna grow using low intensity workouts, lift heavy to grow muscle, just advice

Studies show excessive training, especially during peak levels of growth at puberty, may be impaired due to hypoestrogenism which is a significant factor for premature end of puberty, here is a study buddy:

Effects of sports training in adolescence on growth, puberty and bone health - PubMed

Athletic training in adolescent females is important for their well-being; indeed, it may have both positive and negative effects on some physiological processes, as growth, reproductive axis and bone health. Adequate physical activity likely exerts neither a positive nor a negative effect on...

pubmed.ncbi.nlm.nih.gov

 

[Ragnar]

No

that means its shit and your workout plan is shit

kys

 

[coispet]

that means its shit and your workout plan is shit

kys

No it doesn’t, I just don’t wish to disclose my body on here lol

 

[owlofathena]

yea i do 3-4 days a week what should i do these days ?

Pull on Monday. Push on Wednesday. Legs Friday. Rest days Tuesday Thursday Saturday Sunday. Best routine for teenager

 

[Deleted member 67900]

No you didn’t, you just kept crying about how high intensity affects growth

Your advice wasn’t advice, it was a poorly devised statement

What OP was asking for was a split which I gave, and what works for me

Next time give OP what he asks for instead of seething

your "split", as mentioned, has no breaks, which can be considered a form of excessive training thus hypoestrogenism thus growth plates finish early. Anything else?

 

[Deleted member 67900]

What?

You're nervous, fucking nigger.

 

[Deleted member 66574]

Studies show excessive training, especially during peak levels of growth at puberty, may be impaired due to hypoestrogenism which is a significant factor for premature end of puberty, here is a study buddy:

Effects of sports training in adolescence on growth, puberty and bone health - PubMed

Athletic training in adolescent females is important for their well-being; indeed, it may have both positive and negative effects on some physiological processes, as growth, reproductive axis and bone health. Adequate physical activity likely exerts neither a positive nor a negative effect on...

pubmed.ncbi.nlm.nih.gov

Athletic training in adolescent female ...... u so retarted jfl at u

 

[Deleted member 67900]

nigga i aint a kid im as old as u stupid nigger

Your point being...

 

[Ragnar]

No it doesn’t, I just don’t wish to disclose my body on here lol

you literally lose nothing lmao you just have a shit physique

 

[Deleted member 67900]

Athletic training in adolescent female ...... u so retarted jfl at u

Yes, and the same works for men because men produce estrogen dumbass.

 

[coispet]

Studies show excessive training, especially during peak levels of growth at puberty, may be impaired due to hypoestrogenism which is a significant factor for premature end of puberty, here is a study buddy:

Effects of sports training in adolescence on growth, puberty and bone health - PubMed

Athletic training in adolescent females is important for their well-being; indeed, it may have both positive and negative effects on some physiological processes, as growth, reproductive axis and bone health. Adequate physical activity likely exerts neither a positive nor a negative effect on...

pubmed.ncbi.nlm.nih.gov

“intensive training and insufficient diet may have a negative influence on growth, probably due to energy deficiency and impairment of the growth hormone-insulin-like growth factor-I axis”

Why would any sane person trying to build a nice physique follow an insufficient diet that lacks the nutrients to grow and build muscle?

The study doesn’t even tell you whether it’s x affecting the results or y (x and y being intensive training and diet)

 

[coispet]

you literally lose nothing lmao you just have a shit physique

I do lose a lot, I’m building a career for myself and you want me to send my physique on here, nice thinking skills boyo

 

[Deleted member 67900]

Athletic training in adolescent female ...... u so retarted jfl at u

"retarted" yeah clearly because your low iq shitskin albanian brain can't even type correctly and interpret studies, low impulse control tempts you to get anything at me that can help you insult me but you still fail aha.

 

[Deleted member 67900]

“intensive training and insufficient diet may have a negative influence on growth, probably due to energy deficiency and impairment of the growth hormone-insulin-like growth factor-I axis”

Why would any sane person trying to build a nice physique follow an insufficient diet that lacks the nutrients to grow and build muscle?

The study doesn’t even tell you whether it’s x affecting the results or y (x and y being intensive training and diet)

You can exclude insufficient diet.

 

[Ragnar]

I do lose a lot, I’m building a career for myself and you want me to send my physique on here, nice thinking skills boyo

you are mentally retarded yea sure somebody is gonna track you just because of your psysique, then just send your arms lmao

 

[coispet]

You can exclude insufficient diet.

No I cant, lol do you even know what a fucking study is?

With your logic I can “exclude intensive training” and claim it’s insufficient diet causing a detriment to growth

Where’s your IQ @

 

[coispet]

you are mentally retarded yea sure somebody is gonna track you just because of your psysique, then just send your arms lmao

 

[Deleted member 66574]

Yes, and the same works for men because men produce estrogen dumbass

u are the most retarded guy in .org definitely men produce only a bit of estrogen u dumbass

 

[Ragnar]

keep giving advice when you have subhuman physique

 

[coispet]

keep giving advice when you have subhuman physique

Yeah I always give advice to my bhais on here, it’s why I have a bunch of 40+ rep looksmax threads and a thread in BotB

 

[Deleted member 67900]

No I cant, lol do you even know what a fucking study is?

With your logic I can “exclude intensive training” and claim it’s insufficient diet causing a detriment to growth

Where’s your IQ @

"With your logic"

What logic? I said you can exclude insufficient diet if you want to build muscle.

 

[Deleted member 67900]

u are the most retarded guy in .org definitely men produce only a bit of estrogen u dumbass

"men produce only a bit of estrogen"

Why does it matter if it is relatively low to women? Do you understand that regardless of whether you make almost none (which isn't even healthy but youre a kid whatever) to a lot because you are a fat fuck, that the estrogen induced by this excessive training can prematurely end your growth plates and they will never open again? How are you this fucking stupid?

 

[coispet]

"With your logic"

What logic? I said you can exclude insufficient diet if you want to build muscle.

You’re completely evading what I said before

The study fails to explain which of the two factors is causing insufficient growth

1) It doesn’t differentiate between both factors, one could argue that 75% of the detriment to growth is caused by insufficient diet rather than intensive training (for example)
2) The study is on women, not men, you said men produce estrogen but men only produce 10-20 pg/ml of estrogen on average compared to women who produce more than 200-400 pg/ml
3) It didn’t even provide the method of the study

 

[Deleted member 66574]

"men produce only a bit of estrogen"

Why does it matter if it is relatively low to women? Do you understand that regardless of whether you make almost none (which isn't even healthy but youre a kid whatever) to a lot because you are a fat fuck, that the estrogen induced by this excessive training can prematurely end your growth plates and they will never open again? How are you this fucking stupid?

do u really think i will read allat

 

[Deleted member 67900]

You’re completely evading what I said before

The study fails to explain which of the two factors is causing insufficient growth

1) It doesn’t differentiate between both factors, one could argue that 75% of the detriment to growth is caused by insufficient diet rather than intensive training (for example)
2) The study is on women, not men, you said men produce estrogen but men only produce 10-20 pg/ml of estrogen on average compared to women who produce more than 200-400 pg/ml
3) It didn’t even provide the method of the study

Yeah because it is an abstract.

What is your contention, that excessive training = hypoestrogenism = stunted growth? That's actually the same claim that I've been making this entire time and you seem butthurt, do you have any evidence?

 

[Deleted member 67900]

do u really think i will read allat

No because you're a manlet that is already done growing so you're a loser to me.

 

[coispet]

Yeah because it is an abstract.

What is your contention, that excessive training = hypoestrogenism = stunted growth? That's actually the same claim that I've been making this entire time and you seem butthurt, do you have any evidence?

That’s not my point

My point is your study isn’t sufficient enough to prove that weight training affects growth in a negative way

You are still evading my other point

1) It doesn’t differentiate between both factors, one could argue that 75% of the detriment to growth is caused by insufficient diet rather than intensive training (for example)

 

[Deleted member 45780]

I been in a week going to the gym with my friend i do mostly arms till i get tired with 4 sets chest and back.Can i find a good routine also not to stunt my growth tho cuz im still a teen

Lyle McDonald's basic bulking routien

 

[Deleted member 45780]

Lyle McDonald's basic bulking routien

Mon: Lower
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
SLDL or leg curl: 3-4X6-8/3′
Leg press: 2-3X10-12/2′
Another leg curl: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′

Tue: Upper
Flat bench: 3-4X6-8/3′
Row: 3-4X6-8/3′
Incline bench or shoulder press: 2-3X10-12/2′
Pulldown/chin: 2-3X10-12/2′
Triceps: 1-2X12-15/1.5′
Biceps: 1-2X12-15/1.5′

2x a week

 

[Deleted member 67900]

That’s not my point

My point is your study isn’t sufficient enough to prove that weight training affects growth in a negative way

You are still evading my other point

Here's how excessive weight training and unhealthy fatigue might contribute to an imbalance of estrogen levels in men:

1. Aromatase Activity: Intense exercise can increase the activity of aromatase, an enzyme responsible for converting androgens (such as testosterone) into estrogen. While testosterone is the primary male sex hormone, a certain amount is normally converted into estrogen in men. Excessive training can potentially lead to higher levels of estrogen due to increased aromatase activity.
2. Low Body Fat Levels: Extremely low body fat levels, often associated with intense training and strict dietary practices, can impact estrogen production and metabolism in men. Adipose tissue is involved in the conversion of androgens into estrogen, and very low body fat levels can affect this process, potentially leading to alterations in estrogen levels.
3. Stress Response: Chronic stress from excessive training can increase cortisol levels, which may indirectly impact estrogen levels in men. Elevated cortisol levels can disrupt the balance of other hormones, including those involved in reproductive function and estrogen synthesis.
4. Endocrine Disruption: Excessive training and unhealthy fatigue can disrupt the hypothalamic-pituitary-gonadal (HPG) axis, which regulates the production of reproductive hormones such as testosterone and estrogen in men. Disruptions in this axis can lead to hormonal imbalances, including alterations in estrogen levels.
   
   
   I've mentioned endocrine disruption in this thread already but it's fine.

 

[coispet]

Here's how excessive weight training and unhealthy fatigue might contribute to an imbalance of estrogen levels in men:

1. Aromatase Activity: Intense exercise can increase the activity of aromatase, an enzyme responsible for converting androgens (such as testosterone) into estrogen. While testosterone is the primary male sex hormone, a certain amount is normally converted into estrogen in men. Excessive training can potentially lead to higher levels of estrogen due to increased aromatase activity.
2. Low Body Fat Levels: Extremely low body fat levels, often associated with intense training and strict dietary practices, can impact estrogen production and metabolism in men. Adipose tissue is involved in the conversion of androgens into estrogen, and very low body fat levels can affect this process, potentially leading to alterations in estrogen levels.
3. Stress Response: Chronic stress from excessive training can increase cortisol levels, which may indirectly impact estrogen levels in men. Elevated cortisol levels can disrupt the balance of other hormones, including those involved in reproductive function and estrogen synthesis.
4. Endocrine Disruption: Excessive training and unhealthy fatigue can disrupt the hypothalamic-pituitary-gonadal (HPG) axis, which regulates the production of reproductive hormones such as testosterone and estrogen in men. Disruptions in this axis can lead to hormonal imbalances, including alterations in estrogen levels.
   
   
   I've mentioned endocrine disruption in this thread already but it's fine.

This is chat GPT

 

[Deleted member 67900]

That’s not my point

My point is your study isn’t sufficient enough to prove that weight training affects growth in a negative way

You are still evading my other point

Also stop typing like a retard, studies don't "prove" things, they only suggest evidence and there is actual difference.

 

[Deleted member 67900]

This is chat GPT

Yeah and the stuff there is true.

 

[coispet]

Also stop typing like a retard, studies don't "prove" things, they only suggest evidence and there is actual difference.

Yeah and the stuff there is true.

ChatGPT lacks context

I’m not replying anymore

Keep coping buddy

 

[Deleted member 67900]

ChatGPT lacks context

I’m not replying anymore

Keep coping buddy

What context, I just showed you excessive training especially with your no rest retard plan (you dont have a plan) is unhealthy as hell especially for a shitskin albanian kid that doesnt know better, have some respect.

 

[Deleted member 67900]

What context, I just showed you excessive training especially with your no rest retard plan (you dont have a plan) is unhealthy as hell especially for a shitskin albanian kid that doesnt know better, have some respect.

If you need the studies for the chatgpt claims lemme know innit

 

[Deleted member 67900]

If you need the studies for the chatgpt claims lemme know innit

Not to mention psychological stress from following the plan you gave would literally cause a flat out shit hormonal imbalance.

 

[eduardkoopman]

Haven’t spoken to you in a while Chad, how you been

I am okay.
Hbu?

 

[coispet]

I am okay.
Hbu?

Same here brother

 

[eduardkoopman]

Same here brother

gymmaxers united

 

[Nameless King]

I been in a week going to the gym with my friend i do mostly arms till i get tired with 4 sets chest and back.Can i find a good routine also not to stunt my growth tho cuz im still a teen

beginners should focus on compound movements

heres a very simple routine, just make sure you’re getting stronger every session and training at or close to failure

perform always with full range of motion, the deeper the stretch the better

exercise does not stunt your growth. in fact, it’s closer to the opposite as exercise triggers secretion of GH and IGF-1


MONDAY: back, shoulders, arms
3 sets 6-12 Machine-Assisted pull-ups
3 sets 6-12 Barbell Upright rows

WEDNESDAY: LEGS
3 sets 3-6 Barbell Romanian Deadlifts
3 sets 3-6 Barbell back squat

FRIDAY: chest, shoulders, arms
3 sets 6-12 Barbell incline bench press
3 sets 6-12 dumbbell incline flye-press

 

[Deleted member 66574]

beginners should focus on compound movements

heres a very simple routine, just make sure you’re getting stronger every session and training at or close to failure

perform always with full range of motion, the deeper the stretch the better

exercise does not stunt your growth. in fact, it’s closer to the opposite as exercise triggers secretion of GH and IGF-1


MONDAY: back, shoulders, arms
3 sets 6-12 Machine-Assisted pull-ups
3 sets 6-12 Barbell Upright rows

WEDNESDAY: LEGS
3 sets 3-6 Barbell Romanian Deadlifts
3 sets 3-6 Barbell back squat

FRIDAY: chest, shoulders, arms
3 sets 6-12 Barbell incline bench press
3 sets 6-12 dumbbell pullover

THANKS BRO