A CHALLENGE
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
You have 3 weeks to put on as much muscle mass and explosive power as possible. I'm talking as much as fucking possible; every last fucking ounce of muscle you can to save your fucking life.
What do you do!?
>Routine
>Supps
>Diet staples
>Supps: Protein shake, creatine, glutamine
>Diet staples: Chicken breasts with everything, GOMAD
Not sure on routine
Idk I'm trying to cut
lots of roids
>>34961325
>Routine 7x weekly
3x12 preacher curls
3x12 hammer curls
3x12 concentration curls
Can add in extra curls if needed
>Supps
Hyphy mud 5x daily
>Diet
2GOMAD
I would bang every single steroid and squat until my ears bled
Lift Every day for 3 weeks and rest would be after the 3 weeks.
A big juicy cocktail of roids
>>34961355
They take about two weeks to kick in, so they'd only be giving you start of cycle gains; ie, pointless.
Creatine + Glutamine combo is the best I've found as far as nattyness goes, but I'm sure there's something magic out there.
>>34961325
>in too lazy for doing a research about routine and supps, but i want to become ripped as fuck, help me pls bros
fixed for you m8
>>34961325
some sort of GOMAD/roids/shit loads of protein and food and i guess some multis/micronutrients and shit for dat dere health
as for routine I guess just working out 3+ hours, obviously hitting the big 4 and some accessories. Big 4 with low volume/high intensity and the rest bump up the volume and lower the intensity so I can last longer in the gym.
>>34961386
>I have knowledge about following a routine over an extended period of time to attain a physical goal, 6 months minimum per routine at least
>I'm just not familiar with blastbulking
No need to fix what wasn't broken m16y
>>34961325
>What do you do!?
Enter the manlet on display there into a dwarf tossing contest and build up my upper body and core by hurling him across long distances.
>>34961415
>hurdurrr i already know i was just pretending
I would do standard 3 day/week olympic weightlifting routine smt like
A
clean+jerk
snatch pulls
front squat
shoulder work
B
snatch
clean pulls
back squat
lower back + hamstrings
C
snatch
c+j
power snatch
power c+j
the resst would be some push pull hypertrophy to fill another 3 days
last day would be rest
rinse and repeat
diet
just eat a lot like 5kkcal also the trainings should last about 3-4 hours
supps
considering this would be natty just take creatine and protein powder
i dont take any other supps maby throw in some bcaa
>>34961325
roids roids roids, and oh roids. Also that dude is a living representation of everything wrong with the fitness industry.
>>34961449
olympic lifts are for fucking pussies
>Routine
6 days a week of high intensity training
>Supps
creatine, protein powder, multivitamines and multiminerals, taurin and coffeine. if it's to save your life, you need to get some testosterone in as well.
>Diet staples
lean meats with vegies. stick to that.
>>34961325
3 weeks?
Test, test, test
Adrenaline for before the big event
Workout don't matter, you ain't going anywhere in 3 weeks
>>34961466
what ever neckbeard
>>34961466
>6000 calories a day
>4 grams of protein per lb of lbm
>5g of creatine a day
>6 day PPL with sprints each upper day and abs the seventh day
>lots of steroids, pretending they were effective immediately
>12 hours of sleep a day
Do resistance band compound exercises such as bench press with bands, and squats with bands, followed by maxing out on the same exercises the following day.
Also take gear and MK-677 to spike your appetite. You could probably just inject IGF instead of mk-677.
>>34961325
What's a good rep range for power?
3x 7-10?
>>34961449
I prefer the eastern european routine
A: Train the classics at 70% for technique
B: Strength training: Squats, Dead Lifts, Press, etc.
Following a ABABABX for the week.
>>34961383
that's just wrong
>>34961325
>>>34961325
take every anabolic steroid ever made.
eat at a surplus
lift heavy things
that's about all you can do.
>>34961383
Not true at all. Test-e 500mg/week, aka babby's first cycle, takes a few weeks to kick in. If you don't restrict yourself to literally the most basic cycle there is, there are lots of options that will get you rolling in under 24 hours.
>>34962146
>
im in eastern europe and thats what my trainer told me to train xd
>>34961761
Is mk-677 the real deal?
>>34962283
>a sarm
>the real deal
'no'
3000 calories above maintenance w/400g protein and most of the rest being carbs
Superdrol 50mg/day
Methyltren 3mg/day
Halotestin 50mg/day
Tren ace 1.5g/week
Test prop 1.5g/week
Frontload all at double the normal dose for the first 3 days.
Routine: some variant of PHAT that gets me in the gym 7 days a week twice a day to take advantage of my absurd cycle.
Any higher than this on the doses and there is a high chance that you will literally die. Liver failure is probable. If you survive, though, you can rest easy that for three weeks, you truly maxed out your potential.
>>34962276
Yeah, I've been doing it for a few months already. I had no idea it was an eastern european standard. It just made sense to do A: Technique and B: Strength with one rest day. It's basically doing full body every single day, I had bro split friends mock me, saying I would never make gains training the same muscle groups every single day. When I found out it was a standard for eastern european oly lifters, I finally had "proof" to show my friends how this wasn't a stupid workout regiment.
>>34962146
>>34962276
>>34962467
How is it for mass gains though?
>>34962360
>Superdrol 50mg/day
>Methyltren 3mg/day
>Halotestin 50mg/day
You would be *dead* in 3 weeks.
>>34962310
oh it's a SARM ... Psh say no more kek
>>34961325
FUARK
Mirin those bis, delts and veins.
>>34961325
I'm going vegan because Richard already punked your ass out once.
And he didn't apologize to your bitch either.
>>34961526
just lol. neckbeards are powerlifters.
peope who want to look aesthetics don't have neckbeard nor do they do powerlifting. neckbeard
>>34961415
>blast bulking
Fucking lol
By the way, as a natty you can only gain about 2 lbs of lbm in a month so anything over is going to be fat. 250-300 calorie surplus is technically ideal as 3500 calories surplus = 1 lb gained but your body can put on about half a lb of lbm a week under IDEAL conditions, hence the 250-300 calorie surplus.
Do not "blastbulk" you'll get fat as fuck.
Also just so I'm hitting everything here, you only need .82g of protein per lb of lbm on a cut and .68g on a bulk. 1g per lb of bw is a myth and unnecessary.
>>34961325
Eight hour arms twice daily plus double GOMAD
>>34961325
French Bar is best bar.
>>34962544
Legs, shoulders, and upper back just get outrageously massive. Chest, Arms and lats tend to lack a little bit. It's definitely not something I'd recommend for a body builder. But this workout keeps me coming back to the gym looking forward to every next goal.
I started off doing body building routines. But I got bored fast. Then started doing powerlifting stuff. Was pretty fun at first but that enjoyment started to die pretty quick. I found powerlifting just too singular. Made the switch to Olympic lifting and it's held my attention longer than the other two and I'm still enjoying it. I haven't touched the bench press in 6 months, but my shoulders are finally flexible and my overall mobility that's needed to do oly lifts just make me feel so damn healthy.
>Nobody in this thread is speaking from power sports experience.
>Nobody in this thread is a real athlete.
Think of football training.
Resistance sprints, shuttle carries, agility ladder.
Think of static holds and slow eccentric pushes followed by explosive pushes, so superset heavy squats at 6 reps with jumping squats at 10 with 60% weight.
Also 90% of power is in legs, so squat, front squat, overhead squat, step up, box jump, lunge, farmers walks, all these sorts of things will help your legs grow, and help you improve your power. You can't neglect agility ladder though, and even cone drill, because power comes from technique a lot more than it comes from muscle strength. Also, power cleans and the snatch are not always standard football training techniques, but they are probably helpful for beefing up your power.
>>34961325
Supps: Protein shake, creatine, caffeine
Diet staples: Canned tuna, peas
Routine: Curling in the squat rack, squatting at the smith machine, smithing at the alchemy station
>>34961360
crls4lyfe
>>34961325
Continue working out as normal and realize that the discipline I've built over the last two years and all the time I've spent in the gym will prevent this situation from being a real issue
Start lifting
>>34961325
>routine
German volume training
>supps
whey proteions, mass gainer, multivitamin, joint support, fish oil, melatonin, green tea
>diet staples
Chicken breasts, milk, eggs, oats, lentils, sausages, tomatoes, provolone cheese, sourdough bread, mayonaise
>>34964577
Oh ye, take creatine as well. Caloric intake should be a thousand calories higher than maintenance.
>as much as lean mass and explosiveness
you either achieve a lot of muscle but dont really become explosive or vice verse
explosiveness is more about CNS
>>34962310
it's not a sarm, and depending what you want its "deal" to be it can be fully fucking real, the hunger pangs from it sure are
>>34961325
Wii fit and zumba. For diet, just be in tune with your body and eat intuitively (mainly vegetarian, only diet sodas)
>>34964614
>>34961383
one week of roids > three months natty
>>34961383
>Creatine + Glutamine
Look at him and laugh
>>34965173
It takes around three weeks for most esters to build up in the body enough to make a difference. That's not particularly useful if your timeline happens to be three weeks.
>>34963232
Could you stay on this routine for like 4 months, then catch up on all the lacking muscle groups for a lot of mass?
>>34961325
What lift is this what does it work I've seen people use it for triceps
>>34961325
Jim Wendlers building the monolith program
Week One
Monday
Squat – 70×5, 80×5, 90×5, 90×5, 90×5, 90×5, 90×5
Press – 70×5, 80×5, 90×5, 70xAMRAP
Chins – 100 total reps
Face Pulls/Band Pullaparts – 100 total reps
Dips – 100-200 total reps
Wednesday
Deadlift – 70×5, 80×5, 90×5, 90×5, 90×5
Bench Press – 70×5, 80×5, 90×5, 90×5, 90×5, 90×5, 90×5
DB Rows – 5 sets of 10-20 reps
Curls – 100 total reps
Friday
Squat – 70×5, 80×5, 90×5, 45% x 20
Press – 10 sets of 5 reps @ 70%
Chins – 5 sets of 5 reps (weighted)
Face Pulls/Band Pullaparts – 100 total reps
Shrugs – 100 total reps
Week Two
Monday
Squat – 65×5, 75×5, 85×5, 85×5, 85×5, 85×5, 85×5
Press – 65×5, 75×5, 85×5, 65xAMRAP
Chins – 100 total reps
Face Pulls/Band Pullaparts – 100 total reps
Dips – 100-200 total reps
Wednesday
Deadlift – 65×5, 75×5, 85×5, 85×5, 85×5
Bench Press – 65×5, 75×5, 85×5, 85×5, 85×5, 85×5 , 85×5
DB Rows – 5 sets of 10-20 reps
Curls – 100 total reps
Friday
Squat – 65×5, 75×5, 85×5, 55% x 20
Press – 10 sets of 5 reps @ 50%
Chins – 5 sets of 5 reps (weighted)
Face Pulls/Band Pullaparts – 100 total reps
Shrugs – 100 total reps
Week Three
Monday
Squat – 75×5, 85×5, 95×5, 95×5, 95×5, 95×5, 95×5
Press – 75×5, 85×5, 95×5, 75xAMRAP
Chins – 100 total reps
Face Pulls/Band Pullaparts – 100 total reps
Dips – 100-200 total reps
Wednesday
Deadlift – 75×5, 85×5, 95×5, 95×5, 95×5
Bench Press – 75×5, 85×5, 95×5, 95×5, 95×5, 95×5, 95×5
DB Rows – 5 sets of 10-20 reps
Curls – 100 total reps
Gram of test+tren, 50mg halotestin ED.
Obvious shit like amphetamines, creatine, BCAAs.
5000 kcal every day 33/33/33.
Monday
Weighed pull-ups
Pendlay rows
Tuesday
OHP / Weighed dips
Wednesday
Squat / Deadlift
Thursday
Weighed pull-ups
Pendlay rows
Friday
OHP / Weighed dips
Saturday
Squat / Deadlift
Sunday is rest day
Whatever you eat, eat a lot of it
>>34965952
As four routine, I'd do the big 5 with 5*5 the 10*10 on accessories. Finish with the prowler.
Would also probably need liver support.
>>34963274
kek'd at the end hard
>>34965952
>amphetamines
bye bye gains
>>34965991
Would obviously have to compensate with cannabis to increase appetite.
>>34961415
> blastbulking
Thanks m8, I needed a laugh
>>34961383
>what are short esters
Diet = 500g protien /day + whatever else I can shove down my gullett
Training = DC or Doggcrapp , I know Dante personally and this routine has put more mass and strength on me faster than anything else
Supps = Protien, creatine, beta analine, D-aspartic acid, Massive G's super test booster(look it up), D3, Liquid beef Amino's, BCAA, Multi vitamen.
>>34962360
>no HGH, IGF or slin
Comonn do you even wanna get big?
Dumbell snatch
Power Clean
Pause squat
Pause Push Press/ Pause Bench
EVERY DAY
>>34961386
Or, or, or he wants to hear proven methods that worked for dyel faggots. Go get laid or something you autist. Anon was asking for help from a human bean. It's hard to know what info is real and what is bullshit.
>>34966012
>Massive G's super test booster
Lmao. Probably promises something like 100% test increase.
>>34966012
>500g protien
Fuck off troll. 9stone preteen detected.
>>34966012
>Massive G's super test booste
"D-Aspartic Acid, Proprietary Blend (Ascorbic Acid, Maca Root Extract, Calcium Chelate, Zinc, Selenium"
gonna have to do better than that.
you're shilling at least two things right now.
SS+ GOMAD and lots of dbol
Too scared to take the challenge?!
Don't want this in three weeks???
>>34961383
If you've never taken creatine, doesn't it also take like 2 weeks before you can see results? So by your logic it would also be pointless.
Although really OP said "as much as possible" so even one week of gains in a 3 week creatine/roid fest would be worth it.
>>34966065
Actually I take this supp.
Current supp list including aas/peptides
Generic green tops, 6 iu eod
Test prop, 75 MG ed
Hcg, 2500 units mwf
Hmg 75 units eod
Igf1-lr3, 50 iu bi laterally in muscle trained
Protien, 3 shakes a 50 gm each
Creatine
Beta an aline
The test booster I mentioned because of the day
Multi vitamin
Masterone 100 mg/week to combat shbg increases
>>34961415
lets all laugh at the retard
>max andogen phase (only takes up to 21-30 days anyway)
>as many calories as possible
>take 3 weeks off from shool/work
>pay some professional bb/ pl coach
good luck, breh. hope you got money.
>>34961383
anon please
>>34961325
protein shake
milk
oats
bananas
eggs
spinach
protein powder
1 gallon + of water per day
squats/shouldering a sandbag
kettlebell swings
-- https://www.youtube.com/watch?v=427hjj0ZRDc
Military press
sprints/hill sprints/weighted sprints
Intermittent Fasting
Sleep in pitch black
roid cycle
Test
Tren
super drol
HIIT(high intensity interval training)For maximum growth
perfect sleep for maximum growth
eating large amounts of calories within a fasting window to ensure maximum growth hormone release during sleep
>>34967121
>And he doesn't say how
