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Arch0wl · 09-9-2014, 02:29 PM

do 3x/week and do squats/bench every session. rest 1-5 minutes between sets, leave a few reps "in the tank" every set.

my preferred core lifts are bench, squat, and bent over rows. I prefer bent over rows to deadlifts because squats already work lower back a lot, and bent over rows work most of the muscles that squats don't.

also I don't know if you're the type that does this, but just in case don't pussy out and focus on cardio. everyone does this because weight rooms are so obviously hierarchical in the sense that it's immediately clear when someone is ahead of you, and this causes people to avoid lifting all together so that they can't be bothered by people who lift more than they do.

if you do a bro split you probably are working chest maybe once a week. with this style of workout you work chest 3x/week.

09-9-2014, 02:29 PM	#47
Arch0wl Banned Join Date: Dec 2002 Location: fb.com/a.macdonald.iv Age: 35 Posts: 6,344	Re: Misc. progress thread do 3x/week and do squats/bench every session. rest 1-5 minutes between sets, leave a few reps "in the tank" every set. my preferred core lifts are bench, squat, and bent over rows. I prefer bent over rows to deadlifts because squats already work lower back a lot, and bent over rows work most of the muscles that squats don't. also I don't know if you're the type that does this, but just in case don't pussy out and focus on cardio. everyone does this because weight rooms are so obviously hierarchical in the sense that it's immediately clear when someone is ahead of you, and this causes people to avoid lifting all together so that they can't be bothered by people who lift more than they do. if you do a bro split you probably are working chest maybe once a week. with this style of workout you work chest 3x/week.