Rafters+Rope

This is the routine noted fitness icon Steve Carlesi settled on.

FYI if you're looking it up online I believe it's called "the Steve C 2x4 Pulldown"

I picture him hanging himself on a doorknob with his knuckle hair like Robin Williams did.

Sir, that's not a real exercise routine, that's a suicide method.

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He has a great body for a post menopause mom.

eeeww that fuckin kiss wallpaper.. What a little faggot

be a man and take steroids. life's too short for deadlifts.

I had good luck with the old GVT block training stuff -

http://www.strengthsensei.com/introduction-to-the-german-volume-training/ .

Also, the old Bill Starr versions of 5 x 5 might be something you might like -

http://oldschooltrainer.com/bill-starrs-5-x-5-training/ .

Two different approaches that seem to work well for lots of folks.

Somewhere between a gram of protein per pound of bodyweight and a gram per kilo. Personally, I think a gram per pound is overkill unless you're on the gear and lifting full-time, but YMMV.

There's too many variables to simplify it completely, but you are looking for volume (total weight lifted ie. Weight x reps). The 8-10 rep range regularly comes up for hypertrophy. Concentrate on your big compound movements as the core of your routine - squats, deads, bench and row. I tend to lean towards pyramid sets, mostly for the psychological boost of starting and finishing easy, but you might prefer sets straight across.

Creatine is your friend, and I find it helps with recovery as much as it helps in the actual weight room.

As for accessory exercises, dips and pullups are king. I also like to do a lot of push-ups for functional strength and endurance, plus a few isolation exercises (curls, skullcrushers) because I'm vain and girls like big arms.

Also, peckahs.

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Can i recommend you a book on elementary English grammar?

Oh, no, no, no, I speak the language quite well already.

It might not make sense now but if you slit your wrists more oxygen will be able to get to your muscles and they will practically grow themselves. Trust me, just do it.

OK, I'm trying it now.

Ok, I just did it, it's strangely relaxing. I feel somewhat ecstatic.

i feel like life is so beautiful i can feel all my bodily functions in a harmonious manner but when does the hypertrophy start? wait nevermind i work out after i take a nice nap im suddenly so fixking tired a and sle eepy

PlLaeease suO meOne heLlp me csakllll l 9. 11 h..el. P

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oh yeah i forgot to say you have to watch this to revive yourself https://www.youtube.com/watch?v=PJQVlVHsFF8...hope its too late

heavy weight, small reps/minimal sets, basic exercises, perfect form, one body part a day. the weight should be so high that you max out after 4-5 reps. about a gram of protein per pound of bodyweight/per day, mix up your proteins, don't rely on powders alone. eggs are your best friend, clean protein, good fats, all 9 amino acids. ZMA, glutamine, fish olis for supplements

one body part a day

rly?

yes, work it hard, focus on just one

I dunno fam. I spent years doing iso. I could curl or shoulder press 90lbs fine, but I still looked like shit. As soon as I dialed back and just hit compound hard my gains/ fitness/ conditioning/ strength all went through the roof.

both ways are fine, compound is good if you want all that stuff but if you just want to get big, go heavy, all technique/iso. if you keep it simple and don't bother with any 'trick' fad of the week bullshit you will get results no matter what. I found guys looking for big gains would do compound and burn themselves up or get hurt trying to do to much, focusing on 1 spot at a time makes you listen to your body more and gives them time to heal if they fuck up. no matter what, lift big = get big, always.

Just do compound and lots of it, and eat more than you want to. I wasted years trying new fancy routines.

Such a weird place to ask this

one body part a day

rly?