all they did was recommend new lifters to do mark rippetoes starting strength. mixed with his advice to drink an entire gallon of whole milk and eat ad much food as you could, which in turn produced a tranny looking bottom heavy pear shaped cuck submissive feminine looking twink as the end result. you would literally end up with a small upper body and tons of excess stomach fat rolls around your lower belly and legs. the quad development was decent but compared to the rest of your frame you would end up with terrible proportions. people also recommended 5x5 strong lifts which was decent but ppl would have even given better results. lastly people even recommended that gay fat bald beta cuck Jason blahas icecream fitness. he even calls it icecream because its probably to attract the planet fitness lifters because he has a planet fitness tier body. this site was never even really good to tell you beta males the truth. I was always superior to all of you but I am trapped in such an inferior body so my true alpha male persona can never thrive or reach its fullest potential.

Worked for me srs. i did Ripple toads for about 6 months then switched to a bro split and left humanity behind

I did GOMAD back in the day. The extra hormones had all my lifts thru the roof

Got more gains from 3 months of P90X than a year of RippeToe