That was a little internet trend/prank created by neckbeards to get everyone fat and sloppy, that spread with major success. Starting Strength and GOMAD were major components of it. I saw a 4chan thread where they were actually discussing how to get it started back in the day.

you're too ****ing fat. cut until you see abs. moderate protein high fat low carb.. if natty
take gear, any amount will hold onto whatever non existant mass you think you've built, heavy calorie deficit.
I think some of you are expecting too much from being natural. Small and cut or big and fat, pick one, you cannot be both.

Like 50 other people have said, you don't look like you've ever touched a weight in your life. Assuming that you're not frauding though:

- Your strength is completely disproportionate. I've literally never known of any man who has over a 4 plate squat but "only" a 2 plate bench. That said, you look like you'd struggle with 135.
- Your bf is too high
- Learn to embed

Pretty sure most recent studies show that there's literally no difference in mass building between doing 3 to 12 reps. However there's a substantial difference in strength, exactly the reason why reverse pyramid is becoming so popular

mind blown at lifts to pics ratio


wtf

I honestly believe with the ridiculous strength base you've built, if you switch to a more volume based, bodybuilding esque routine you're gonna experience the best gains of your life.

Keep us all posted.

Also help mobile brothers out by actually embedding pics next time

ya'll e-stat your lifts so hard. You know damn well you aren't pulling those numbers.

I don’t believe a single lift people claim on the internet without video. In a bench thread the other week dudes were claiming 3 plat benches at age 15 and 160 lbs.

Why do idiots thing there is a magical ****ing rep range lmao

It's about TOTAL WORKLOAD/VOLUME, THERE IS A DIFFERENCE BETWEEN DOING 8 AND 3 REPS, why? because conventionally if you are doing 3 rep sets you're probably only doing MAX 5 sets of them and thats 3x5 = 15 reps.

Whereas if you are doing 8 rep sets you are usually doing 3-4, = 32 reps. Whats gonna produce more hypertrophy lol?

Smart programs will put beginners on a 5x5, will produce maximum hypertrophy and strength.

This. Meanwhile in an actual gym I never see anyone deadlifting heavier than I do for reps, and my lifting stats are povvo and embarrassing compared to the numbers thrown around.

Rep pool for OP to prove his 420 for triple Squat and/or strict OHP of 175.. **** it rep pool for literally any number he's mentioned lmao.

And it's no dig at you OP, if you can do it prove it and earn a boatload of reps, make us look stupid.

add my reps to the pool

It's more common than you think, i had a 4 plate squat and 2 plate bench at one point.. when you train starting strength it really neglects upper body and just builds your lower half.

Yeah no, Spewing bull**** without any kind of scientific backup isn't really what people are looking for.

It's scientifically proven by several studies in the last 5 years that there's no tangible difference between doing high or low reps, only tangible difference is when people start using weights that are too light & thus going for 16+ reps, that's when the hypertrophy starts breaking down (although it still builds a decent amount of muscle according to the studies. It's just not optimal). The only difference found in doing low and high reps workouts was the strength at the end of the study where low reps resulted in more strength but also more injuries in an extended period of time.

You're on of the dumbest posters i've ever seen. You literally just called me out for spewing bull**** whilst backing up my statement at the same time.

There is no difference between rep ranges, then what do you think it is about?
Workload/total volume is your answer.

Hypertrophy Rep Range Has No Meaning Outside Of The Context Of Volume & Workload ....

Not really no. You claim that doing 8 reps of 5 sets builds more muscle than 5 reps of 5 sets simply because in the end there's what you call "higher" volume, while lower reps may not equate to as many reps in the end, it also means heavier weight so the "volume" is still there.

alright ill come clean about some things. the numbers i have listed in my op have been performed by me at some point, but i miscalculated the timeframe in which i performed them. i just checked my workout logs.
the 420 which is 187.5 kg squat was performed in december, not january so i dont think id be able to do it currently - however, i was doing 150 kg for 5x5 at the time. now just do your estimates and the numbers make sense. my best squat performed in the gym in the last two weeks is 177.5 which is still 400 and it was a joker set. i had just switched to 531 and the main principle is start light, so i cant just go in and be doing 190 on my first 1s day.

my best deadlift in november was 405 for 5, which i extrapolated as being 455 for 1. i have pulled 455 in the past, but that was a long time ago. i also did do 315 for 10 and it felt easy, so based off that i felt i could get 15 which i think also adds to 455 as a 1rm in theory. in the last few weeks i got just under 400 for 1, but once again 531 makes you use 90% of your 1rm.

my best ohp in recent weeks is 155 which i assume from 70 kgs, was paused so strict. i have gotten 75 in november which i said was 175 and this was touch and go. i convert to pounds for convenience, but work with kilos.

bench is pure extrapolation, i have done 225 for 2 at like 90kg a long time ago, but recently i pause benched 92.5 which is like 210 i think. i actually tried 225 and failed it today. however it was paused for like a second, so touch and go i wouldve gotten it i reckon. so this still kind of holds.

so my lifts using 531 programming are:
177.5 squat 400
92.5 bench paused 210
70 ohp paused 155
175 deadlift 395

so its actually even worse, because i was at my strongest in nov/dec at a bw of 85. all those numbers were true at this time. maybe i detrained slightly and look worse now, prompting me to panic a bit and make this thread?

No, you assumed i was implying that you are working at different % of 1RM within the sets.

Ah I see what you mean, if the weight remained the same then yeah 8 reps would build more muscle, otherwise doing 5 reps you'd be leaving 3-4 reps left in the tank which isn't optimal at all

Your one lift that gives you the most 'show' muscles (chest, triceps, shoulders) is still in a novice stage, there is your problem. Mantain your lower body, but dont strive for progress, and over the next 6 months get your upper body well into intermediate area, and do a lot of volume on your arms/lagging areas with accesories and you will be fine.

**** idk about that. im thinking of just cutting and starting over. muscle memory will make my lower body lifts easier to get back. ive really dun goofed but couldnt really admit it to myself in the past

Feelsbadman, hearing that 225 bench is still considered novice lift. Got a friends whos massive and he only benches 225, he looks like hes on celltech srs

Yeah cut, but then do what i said.

Phuck your 531 programming, do a cut try and try maintain most your muscle mass, get down to 10% and let your lower body take a step back in your training, it seems to have damaged your upper body progress imo.

Then focus on a slight surplus lean bulk over 6 months and focus on your upper body lifts and getting them alot stronger, bench and incline, smash your arms with curls skullcrushers and delts with flies, (go easy on the triceps though, can hinder progress on upper body lifts) stop excusing yourself with long limbs excuses and start improving in areas you aren't naturally as good as.

Eat A LOT less and do cardio

He probably is then. I achieved a 225 bench press within 8 months for 5 reps with no lifting experience, have by no means incredible genetics, they are probably slightly above average. I just ran a well written program religiously and ate in a surplus from day 1. You have to really want it, i became a bit obsessed, (stopped going out with friends, became antisocial in order to be eating and sleeping lmao). I was 6'2 at like 150 pounds, absolute stick.

225x1 is completely a novice lift, 185 lbs defensive backs coming out of college can hit 225 15+ times at the combine. Elite athletes yes, but still.

bruh...u got tree trunk legs or something? if you are indeed 6ft, those pics make you look like you weigh 160lbs.

this, cant believe those numbers.

vids

novice lifter to you means someone that has been lifting for how long? to me for a few months to a year and most wont be able to lift 225 - touching chest and back on the bench.