Oh shit, a post about aesthetics!

nomorelulu · 2015-11-28T06:44:18+00:00

Working a muscle twice a week > once a week. Any program that suggests once a week, especially for beginners, is stupid.

/Thread

King_Kong_Gato · 2015-11-28T01:15:05+00:00

I love my 3 day full body split. Nothing wrong with it

blandwondersock · 2015-11-28T04:33:26+00:00

I prefer PPL or PPShouldersL for the additional volume. You don't have to do cardio to be lean. If you want to be athletic, fast or lean sprints are awesome. I've never heard that they impair muscle growth compared to LISS, how does that work?

redpillbanana · 2015-11-28T08:03:30+00:00

After going through a shoulder injury, I'd recommend against having a dedicated shoulder day. When I injured my shoulder, it hurt so much that I couldn't sleep at night. Honestly, I'd rather be a fat DYEL slob than go through that sort of pain again.

Your shoulders are one of your most delicate joints and they have basically evolved to sacrifice stability in favor of mobility. They are very easy to injure especially since almost all arm exercises involved the shoulder - even bicep curls and tricep pushdowns involve the shoulder in a stabilizing role..

Eric Cressey has written some great articles on how to take care of your shoulders.

https://www.t-nation.com/training/shoulder-savers-1

https://www.t-nation.com/training/shoulder-savers-2

6 - Ditching the "Shoulder Day" After reviewing the list of patterns above, hopefully you'll realize that adding in a full "shoulder day" to your programming is going to be overkill for this often-injured joint. You'll get virtually all the stimulus you need to build big shoulders from your bench presses, rows, chin-ups, and external rotation work. If you feel like you need to do direct traditional shoulder work, add in some overhead pressing and lateral raises sparingly — not on a day of their own.

f0ster5 · 2015-11-28T21:00:53+00:00

If your a beginner there's absolutely no reason to do a 5 day split. 5 day splits are for experienced bodybuilders who need dedicated days to each body part because the load that they can handle is more than they can do multiple times a week; a beginner and even many intermediates should be doing compound lifts 2 to 3 times a week because their load isn't enough that they require more than 2 days of rest in between and their strength gains are going to be insane due to their CNS adjusting to the shock.

Also cardio itself does not hinder muscle growth. It can promote different types of muscle fibers but cardio is only a tool to burn calories. its simple - you burn more calories than you need to grow, and you'll lose muscle. You can do cardio in any shape or form til your heart explodes, as long as your eating enough to account for it, you can still gain muscle.

Here's my 'split' that I've been doing forever, because I can because I eat a ton and have good genetics and my body recovers super quickly. Its a modified version of All-pro's beginner routine from Bodybuilding.com. Basically you start at a weight you can do comfortably for 8 reps. The next week you hit 9 reps. So on until you hit 12 reps. Then you add 10% to the bar and start at 8 reps again. The saying that you need to change up your workout to avoid plateaus is a myth - you only need to constantly be adding weight and/or volume and eating enough to account for your growth. Keep doing this cycle until you can't comfortably increase your weight anymore, then you can either deload and start over at a lower weight, split it from 6 days to 4 days, or increase weight in lower increments, or try a totally different workout. The original routine was 3 day a week full body workouts. I changed to 3 upper- and 3 lower body workouts.

Lower body - Squats, stiff-leg deadlifts, calf raises. Upper body - Bench, bent-over rows, shoulder press, bicep curls. 'Off' day - abs, maybe cardio

Simple and fast. You shouldn't be in the gym any more than 30 minutes with this routine so you have no excuse to give it a go. You don't have to split it the way I did. You can stick to the 3 day a week full body workout. I just like to go to gym everyday and like that my workouts are shorter this way. I know someone will come here and say that 3 and 4 exercises aren't enough - trust me, they are. You incorporate the best compound lifts you can do and are doing them 3 times a week while still maintaining enough strength by the next week to increase your volume and weight. You will gain doing this.

10211799107 · 2015-11-29T00:14:36+00:00

Jesus here we go again with this one body part split shit again.

Dude, seriously, you will NOT make gainzzz if you're natty doing split shit like this. You need to be an advanced lifter with a really good strength base (squat 315 for 8 reps and 5 sets) kind of base then you do some volume work.

Big muscle groups like quads and back don't grow if you toast them once a week. Any jacked guy I see in the gym doing stupid shit like leg press or dumbell rows with pussy weight is definitely on juice no doubt because the amount of intensity and volume required to grow muscles is a lot. You need a good strength base to hit decent volume to grow.

Not a bad post with the nutritional info but the lifting part is seriously not for any beginner or intermediate.

PissedPajamas · 2015-11-27T23:58:58+00:00

I live and die by 4/5 day splits. A moderate surplus is key to weight gain, usually +200-300 cals is enough, the volume and intensity will take care of the rest.

Im a big advocate of periodized training blocks mixed in with hypertrophy work, so methods such as Sheiko and undulating periodization will help you grow stronger, and accessory work can really help fill in your biceps, back, delts and calves.

PHAT from Layne Norton works like a charm for both strength and hypertrophy, but if you wanna solely focus on hypertrophy a bro split of 3x12 or 4x8 would work well

RedDeadlift · 2015-11-28T01:45:26+00:00

So on to the Five Day Split. The split I use is as follows:

M: Legs T: Chest W: Back Th: Rest day/LISS F: Shoulders Sa: Arms S: Rest day/LISS

My goal is aesthetics and I've always wanted to try a 5 day split.

Question: What day do you do deadlifts?

I normally do a 3 day split, but it's not aligned with the week. Instead, I'll lift 3 days with 1 day rest as follows:

Day 1: Legs (incl. Squats and Deadlift) & abs
Day 2: Chest & Shoulders
Day 3: Back & Arms & abs
Day 4: Rest;
Repeat.

This typically works for me better than a set week schedule because my schedule changes from week to week. Therefore, sometimes I'll take 2 days rest instead of 1 or throw a rest day in after leg day if I have a work event.

One concern is maybe 4 days is not enough recovery time for a single muscle group? I have been lifting seriously for 10+ years, constantly looking to improve during that time, so I don't consider myself a beginner. It seems it may be time for me to try a 5 day split with more recovery.

GingersInParis · 2015-11-28T16:43:47+00:00

You should be consuming no less than 1 gallon of water a day. Yes, I'm a fucking tool and buy a gallon jug every few days and refill it, but I know how much water I'm drinking. It's always 1 to 2 gallons a day. I drink nothing else. There is not a need to drink anything else

Are there any downsides to drinking milk?

mellojumper · 2015-12-09T06:50:44+00:00

full body 3 times a week beats this split. This split was invented after steriods came in to weightlifitng. Full body is the best and most optimal for natural weightlifiting.

fcjnews · 2015-11-28T16:10:48+00:00

Cutting carbs drastically for long periods leaves you looking deflated and weak.

Can you provide a source for this claim?

Agu001 · 2015-11-28T00:11:44+00:00

My opinion is that people overthink these things.

This is not physics that you have to compute some shit.

If you go to the gym and apply enough resistance to your muscles, they will grow.

If you run, you will lose weight.

Simple.

bittr_n_swt · 2015-11-28T11:34:06+00:00

fuck splits and do compound movements

TrenAcetate · 2015-11-27T23:22:21+00:00

The truth if the matter is Aesthetics = Drugs and genetics. Without those two factors you will NEVER look like the guys you aspire to be like - Guys on magazine covers, Mens physique competitors etc.

It is easy to hit your macros and train heavy, and anyone who is serious about bodybuilding and fitness is doing it.

jdozebom · 2015-11-28T11:28:38+00:00

LISS over HIIT... HIIT helps you gain muscle guy. Go read the studies. It's super easy to figure out too: 20:40 on:off for six minutes at max intensity, four minutes either side to warm up and cool down. Done.

If your goal is to get big and ripped alcohol assists nutrient partitioning. Chaos and Pain did a post about it a while ago. Worth reading.

Protein is ultra overrated as a supplement and studies show that unless you are in a fasted state, no benefit to gains. Just eat <6 hours before working out and you're just as well off as if you paid for fancy designer Whey. Creatine however is the shit. Only if you have a decent amount of muscle mass already though, otherwise you'll be a non-responder.

Title	Oh shit, a post about aesthetics!
Author	[deleted]
Upvotes	38
Comments	57
Date	November 27, 2015 10:16 PM UTC (10 years ago)
Subreddit	Posted in /r/TheRedPill
Original Link	https://old.reddit.com/r/TheRedPill/comments/3uijuk/oh_shit_a_post_about_aesthetics/
Archive Link	https://theredarchive.com/r/TheRedPill/oh-shit-a-post-about-aesthetics.38477 https://theredarchive.com/post/38477

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