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--- 70639425
I'm a very jacked individual who has achieved my physique by listening to the following people:

Mike Mentzer, Dorian Yates, Tom Platz.

For more technical knowledge I listened to TikTok influencers Ryan Jewers, Paul Cater, and TNFcoaching.

Very good resources.

If you are looking for advice I am happy to try my best to help you.

Picrel is my credentials, I know you've maybe seen me in other threads - but I just want to try and help people get on the right track.

Any questions relating to supplements, training, sleep, dieting ect happy to answer
--- 70639438
>>70639425 (OP)
I fucked your mom.
--- 70639442
>>70639425 (OP)
you look natty
--- 70639449
>>70639442
I am natural.
--- 70639460
>>70639425 (OP)
mirin lats
--- 70639473
>>70639460

This is a guide thread, I only posted my physique so that what I say may gain some credibility - lets not focus on it
--- 70639500
So far I've seen good bicep growth by doing myoreps or dropsets on 2 different exercises, 5 days a week. So I seem to respond well to high frequency. However, my side delts and lats aren't growing much. What do you recommend?
--- 70639514
>>70639425 (OP)
Mirin'
Height and weight?
If you were a beginner, what program would you do?
If you were intermediate, what program?
What is your split now?
What supplements are just haves?
Diet - do you swear by cico or other meme diets? How did you work out your macros, especially according to your goals?
What cardio do you do?

Overall, a massive wall of green text of your fitness journey from where you were to how you got to your joocy physique would be appreciated, would do well as an infopic.
Thanks king
--- 70639533
>I'm a very jacked individual
>fat
>0 muscle definition
>0 conditioning
>saggy tits
>can't see a single muscle fiber
>only veins visible are on biceps aka basic bitch vascularity
>who has achieved 
you have achieved shit, my guy. Settle the fuck down and start working out instead of jerking off to trannies on tiktok.
--- 70639570
>>70639533
Post body
--- 70639572
>>70639500
Do not try and over complicate training. 
Given that you train with intensity, decent weight, good form, slow ecentric movement, explosive concentric - you will grow.

For biceps all I do is dumbell hammer curls, and dumbell bicep curls.

For side delts all I do is lateral raises. I use 15kg for the lateral raises, I lean slightly forward and try to remain stable during execution. People often stop this exercise when they are no longer can perform a full ROM rep, I keep going untill I cant even perform a partial rep. 

Again, stick to basics, train hard, thats all you will ever need when inside the gym.
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>>70639533
Giga cope.
--- 70639593
>>70639425 (OP)
How do you build forearms and calves?
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>>70639578
>>70639570
fat cope
--- 70639607
>>70639425 (OP)
Can I get big and strong with calisthenics?
How much volume is too much?
What routines o programs are good to get big and strong? 
And can you share any general tips please.
--- 70639648
>>70639425 (OP)
Mirin, what are your thoughts on what makes a good split and where are your lifts at currently? Also of all you need is the basics then do you think introducing new exercises for the sake of variety is overrated ?
--- 70639658
>>70639425 (OP)
What are your thoughts on "building a strength base" first? I'm doing SS, been doing that for a little over 2 months and I have decent numbers for that time frame (I think). Just curious if I'm spinning my wheels or if doing this is the right way to go.
--- 70639661
>>70639425 (OP)
based af, there the only bodybuilders worth watching, mike for the technical knowledge, yates for the meathead gruesome vibe, platz for the intensity. I know they were all intense af but platz was on another level.. My legs have been growing absurdly fast since I started training like tom.

>saturday night and im here
--- 70639789
>>70639514
I am 6ft 94kg, currently cutting.

Beginner I would focus on basic movements, trying my best to further the horizon of intensity during training.

As you become more advanced as a lifter, nothing much should change except how hard you train. 

My current split is a PPL rest split
Note: I only do 2-3 sets per exercise, train VERY hard, and rest 4-5 mins.

Push: 
-Incline DB bench (30degree angle) OR incline smith machine
-Machine chest press
-Dips (2 sets max)
-Lateral raises
-Single arm cross body extensions

Pull:
-Tbar row
-Latpulldown (2sets)
-Assisted pullups (2sets)
-Machine seated row
-Lat pullover (1set)
-DB Hammer curl (2 sets)
-DB bicep curl (2 sets)

Legs:
-Leg press
-quad ext
-Hamstring curls

Sorry took so long to reply, I am at work
--- 70639791
>>70639425 (OP)
How long did it take you to reach that physique?
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>>70639789
Based, thanks
--- 70639798
>>70639593
I have big forarms and calves genetically, so I do not focus on them.

But Ryan jewers has good information on this.
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>>70639658
I have never been too concerned with my strength, if you train hard with decent exercise selection while always progressively overloading, you will become strong.
--- 70639816
>>70639791
2.4 years, here is my before at around 55kg.
--- 70639822
>>70639648
What makes a good split? Decent exercise selection.

But your split is not what is making you gain, it is the intensity behind training.
--- 70639827
>>70639607
Big? No

Strong? No

Strong relative to your BW? Yes

Calisthenics is what poor people do.

I don't do it, never will do it. Has nothing to do with bodybuilding.
--- 70639848
>>70639425 (OP)
What was your diet like building that physique?
--- 70639884
>>70639848
Interms of macros, I only care about protein.

I keep protein at minimum 1gram per lb of BW
I am approx 210 lbs so that's how many grams I eat.

I eat very clean.

-Diary (milk, cheese, natural greek yogurt)
-Red meats
-Chicken breast
-Rice 
-Fruits
-Honey
-Natural fruit juice
-Dates and other fiberous things to aid digestion
-SOME oats, not too much
-2 or so protein up and gos (aussie thing)
-High quality whey protein supplement
--- 70640236
So I competed in several endurance/speed or a combo of both sports for almost two decades. Now that I stopped and only do bodybuilding I want to put on size so im doing a lower volume/frequency higher intensity Mentzer style program. My question is will doing gpp basic calisthenics like push-ups fuck up my progress? I already have to stop myself from doing too much cardio. Is it just like this putting on size? I’m used to so much more actual work out time.

>pic related is me at 6’0 170ish
--- 70640380
how to lose fat/gyno on chest, especially near pits
--- 70640420
>>70640380
You cannot spot reduce fet, all you can do is lose fat overall.
--- 70640427
>>70640236
Doing calisthenics will only hinder yourprogress. If you want to do it, it will be at the expense of the rate at which you grow your muscle size.
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>>70639533
Shitskins Hindi cope
--- 70640927
Im no calisthenics shill but you seem actively against it for gaining muscle, is there any reason? Does that extend to the basics like push ups and dips (and the weighted versions)?
--- 70640938
>>70639425 (OP)
best beginner routine?
--- 70641117
>>70639425 (OP)
What made you an attention craving whore? Just go to qtddt or cbt and help people who are asking for help there if you want to actually help. No need to fill a thread spot advertising yourself like a woman
--- 70641333
>>70639425 (OP)
Looking juicy as fuck bro
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>>70641117
Post physique. Otherwise this is just dyel cope.
--- 70641731
Sage roidtranny threads
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>>70639425 (OP)
based OP. do you do just one top set to failure? i am getting stronger by that but feel smaller
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>>70639425 (OP)
How long have you been lifting?
--- 70644287
>>70639425 (OP)
Mirin
What was your cycle?
--- 70644429
>>70639425 (OP)
drop arm day routine
--- 70644607
>>70639425 (OP)
>>70639816
Very impressive progress, congratulations 

I'm starting in the same position you were in and at 18 
I'm also doing this for health so I'll be eating completely unprocessed 
Here's my routine, I'm trying to specify broadness and big arms 

Press: Tuesday & Friday
>overhead press
>dumbbell lateral raise
>dumbbell raise
>bench press

Legs: Wednesday & Saturday
>leg curl
>hip abductor
>hip adductor
>leg press
>dead lift

Pull: Thursday & Sunday
>seated row
>pulldown
>barbell curl
>dumbbell overhead press

Rest: Monday

3 x failure for all
100 pushups on press and pull days
--- 70645156
>>70639425 (OP)
How do you have 2 bodies?
--- 70645199
>>70639425 (OP)
Tips on building forearms and strengthening obliques?
--- 70645286
So OP is pretty much shitting on calisthenics. What about WEIGHTED calisthetnics. I'm talking about doing pullups with 20kg strapped to you. or weighted dips.
--- 70646043
>>70645199
boy do i have the exercise for you
--- 70646134
>>70639425 (OP)
>>70639816
You're a retarded fraud with no experience training calisthenics, don't comment on it. You did not gain 40kg of almost pure muscle in 2 and a half years. That wouldn't happen even if you trained and ate perfectly from the start (nobody does). You are either lying about your training age or are on gear.
>>70639607
>Can I get big and strong with calisthenics?
Yes. You will progress slower with calisthenics due to the skill requirement. Lifting is better for straight up hypertrophy because for the most part it doesnt have any balance/coordination aspect to worry about. You can build a very respectable upper body with only calisthenics, but you should still supplement with lateral raises. Barbell training is superior for leg development because its very difficult/awkward to load the lower body effectively with calisthenics, even when weighted.
>>70640236
It will only really have a significant impact if it affects your recovery. You can still do it if you want, but if you're training purely for hypertrophy it might be best to keep any low intensity/conditioning training to a minimum
>>70645286
>What about WEIGHTED calisthetnics
It' based

>inb4 post body
Picrel is me, 19 and 5 years training. I mog the hell out of this attention whore and I'm not even a bodybuilder. Calisthenicsgods stay winning
--- 70646185
>>70646134
you mog that gynonigger attention whore as well

please start posting your bodypics in his threads so he knows who to look up to and knows his place
--- 70646202
>>70639425 (OP)
do you take it in the ass?
also are you into bbc cuck porn?
thanks in advance
--- 70646255
>>70639425 (OP)
Thoughts on Ostarine? I struggle with a super slow metabolism. I shit every 4 - 5 days regularly without any assistance from laxatives. I've done all my research on the sarm but not sure if I'm ready to trade in my natty card. Currently cutting down to 178lbs.
6'1
183lbs
--- 70646339
>>70639425 (OP)
I remember your previous post saying that both of your parents were bodybuilders. I doubt that from your previous skeleton photo. If your parents were professional bodybuilders, they won’t let you end up being a skinny faggot from the first place. Also you would have more access to steroids as your parents will know the proper care and dosage. If you lied about your parents being professional bodybuilders, then you are also lying about your body transformation within 3 yrs.
--- 70646468
Untrained weak manlet (5'5) here, I have back issues (slight disc at C4-C5, and low back shit idk about) and will start going to the gym soon to strengthen my EXTREMELY weak back. I have always been sedentary and have zero sports experience. I'm doing stretches and bodyweight shit daily rn and want to start doing PPL.
My question is are squats and deadlifts necessary? Last time I tried out deadlifts my low back felt extremely weird the next day. I don't want to fuck up my lower back because /fit/ faggots view it as the penultimate lift. 
Here's a proposed PPL routine, to be done 6 days a week, how is it bros?
Leg/Shoulder day
Bulgarian splitsquats 3x10
Romanian DL 3x10
Back Extensions (Deadlift alternative?) 4x15
OHP 5x5
lateral 3x12

Chest/Tris
Bench Press 3x5
Incline dumbbell bench press 3x10
Pushups ?x?
cable pushdown tricep thingy 3x12
Skull crushers 3 x 12
Tricep overhead extension 3x10

Back/Biceps
Lat Pulldowns 3x15 (Can't do pullups/chinups AT ALL)
Some barbell row alternative idk
Hammer/Incline/Normal bicep curl each 3x10

How's this routine bros?
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>>70646043
I'll try this but uhh is touching my head necessary?

>>70646134
miring
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>>70646202
Yes and yes
also I'm trans if that matters
--- 70646992
>>70646474
>I'll try this but uhh is touching my head necessary?
It's about stretching the oblique. Also go full ROM and crunch the oblique as well, unlike what is shown there.
--- 70647171
>>70645286
Pullups and dips are great but if you want to maximize hypertrophy you'll need to switch to mainly using free weights/machines sooner or later. No successfull bodybuilder got there with calisthenics training only.
--- 70647194
>>70646134
>You did not gain 40kg of almost pure muscle in 2 and a half years.
this is what threw me off about OP's before and after pic. That kind of progress is absolutely insane to do in 2 years as a natty. But I always give people the benefit of the doubt.
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>>70647171
its not like i do weighted calisthenics exclusively lol. I start off my workouts with a heavy barbell movement like benching, squatting. usually towards the middle or end I will incorporate weighted ring dips/ weighted pullups.
--- 70647299
>>70646134
Hitting your genetic limit in 2.5 years is completely reasonable if you know what you're doing. If OP really was exposed to Mentzer and Yates at the beginning of his training career then it makes sense. I only wish I'd heard about them sooner.
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>>70647299
You're being fooled. People aren't robots, nobody has perfect nutrition and training from the get go regardless of who they get their advice from. Not to mention everyone takes a break from working out at some point due to real life, injuries, or even to deload. Even if OP has done everything perfectly since he's started lifting, with no breaks whatsoever and no time spent on a cutting phase, it means he has consistently been gaining over 2lbs of lean mass per month since the day he started. At least 24lbs a year, that's insane. It isnt even as if he's hit a plateau and cant put on more size. 99% of people are still improving after that length of time training, he's not the exception.
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>>70646992
Nta but I wanna try this too, when you say go full ROM how far are we talking? To the knee like the pic?
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>>70648062
It's not lean mass. He has quite a lot more fat on him in the recent picture, even if the %bodyfat might be the same.
He's not the exception among people that train in that style. I've gotten similar results, putting on 20lb of bodyweight in eight months. It's probably half fat, half muscle. 
OP's results are reasonable.
--- 70649016
Show unflexed midsection from the front, any lighting you like idc wanna see
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>>70639425 (OP)
How tall are you?
What supplements have you taken during your training?
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>>70646134
Mirin, imma do some calisthenics right now