>>37317168
Read the stickkkyyyyy

>>37317168
>doesnt trust meme-y websites
>comes to the biggest meme

>>37317168
>I checked the sticky but there is nothing there

Good beginner routines:

Mark Rippetoe's Starting Strength (minimalist and a classic. This one has worked countless times already. Check the extensive wiki and the bodybuilding.com forum FAQ to answer all of your questions.)
Stronglifts (a variation on the above theme)
Reg Parks beginners 5x5 (a bit higher in volume, but a very well-rounded compound lifts program)

This a copy paste from the sticky. Did you miss it?

>>37317168
My split is back and tri delts
Chest bis and shoulders
Legs and abs
But im also on roids

>>37317168
S.A.W. is no longer a rifle mans weapon, it was phased out by the IAR but is used by machine gunners as sincerity fir the vastly superior 240
I'll take him anyway

>>37317168
Not only did you miss the part that literally goes over this, but
>shoulders + abs day
Holy hell

>>37317293
y-you split delt and shoulders

>>37317168
Is the rifleman gay? If not then gf I guess.

>>37317168
>have gf
>has a masters degree in business
>doesnt call me daddy but is quite submissive
>does the dishes
>never knows where she wants to go for dinner, but loves it when i decide (isnt that the case with all women... ?)
>doesnt nag
>is a complete nympho and even when she's not "in the mood" i have to touch het pussy for 5 sec and shes in the mood
Oh, and shes got a high test ass. Life is pretty good now that i think of it..

>>37317168
>have gf
>pretty and qt
>masters in illustration
>calls me habibi
>pushes me to do the dishes herself
>always up for anything
>never nags
>sex is sub-par

extreme mixed feelings tbqfrankwy... not gonna let her go though

>>37318446
a masters degree in drawing cartoon animals? is that even a thing?

>>37318446
samefag
i've been trying moderate nofap with positive results. we haven't sexed in literally months and it's mainly my fault

>>37318485
Why would you do that?

Lifting weights: example programs

The following are good, proven programs to follow for weight lifting. The key thing to keep in mind is that you don't need a perfect program for you, because one doesn't exist anyway. You just need to follow a program that is fundamentally sound and work hard at it. Some of the programs are more bodybuilder-oriented or athlete-oriented, but in truth they all do the same basic things and work on the same basic principles. For a normal person working hard at them, they'll produce the results a normal person would want: more strength, more muscle and less fat.

Good beginner routines:

Mark Rippetoe's Starting Strength (minimalist and a classic. This one has worked countless times already. Check the extensive wiki and the bodybuilding.com forum FAQ to answer all of your questions.)
Stronglifts (a variation on the above theme)
Reg Parks beginners 5x5 (a bit higher in volume, but a very well-rounded compound lifts program)

Good intermediate routines:

Bill Starr's Linear 5x5 (This is a very good, basic workout from a renowned strength coach. This is aimed at the intermediate lifter and is great to do once gains have stopped on Starting Strength.)
Jim Wendler's 5/3/1 (3 or 4 days/week) - this is a rather typical powerlifting program. You can find the answers to common 5/3/1 questions here.
Joe DeFranco's Built Like A Badass (3 days/week) - this is a bodybuilding program.
The Texas Method - excellent transition program for athletes coming from Starting Strength

These programs are more advanced than their beginner equivalents and are typically for people that have stagnated their progress on one of the above programs, and reset a few times (meaning dropped the weight a little and built back up).

For those still unsure about which program to follow, Rohit Nair has written a great web application called the Fitness Program Picker, which recommends a program for you based on your desired goals.

>>37318495
because i got so used to fapping to porn that i had lost almost all desire for her and physical contact almost repulsed me. my addiction to fap got to the point i would be hours late for work in the morning sometimes. plus i'd be exhausted and a lazy irritable cunt most of anytime. you know, you gotta know how to set your limits at some point. i'm not going complete nofap though, just once a week, i think that's a good healthy frequency, i'm already feeling much better now a month in

>>37318190
I don't know if its what he meant, but pulls hit your rear delts so throwing some rear-delt isos on back day isnt a bad idea.

>>37317168
Why would you ever pick the gf over the rifleman? You can go out on the street and pick up any broad, but how the fuck are you going to find a rifleman that is dedicated towards protecting your life?