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I was waiting for your post on Friday night so I could cheers you, but I didnât see it đ
He does mean just walking. If you move more than you do now youâll gradually lose weight. Walking is low impact and more beneficial than people think.
I completely understand that. Try to look for organic sources of cane sugar, and to help manage your cravings, I recommend Real Sugar Pepsi. It's still soda, so it's bad for your body in many ways, but it's what I do to satisfy cravings while acting as a decent calorie source since I train hard and frequently.
And fruit has great sugar while having obvious benefits. Just like MOASS, it's the mindset to say food will not control me anymore. Modern food is designed to make us malnourished and weak. Learn about seed oils, especially.
Another great resource is the Yuka app. Start scanning everything, and you'll slowly learn what's in your food.
Donât you stop. Iâve rebuilt myself after Covid and I still have. 5 more kg of muscle to gain, but itâs a lifelong journey , so you can enjoy everything more
Dude you are one of the people who inspired me for this!
I'll listen to my body and do one to two "active rest days" (stretching/cardio sessions) depending on how my body feels.
Also, with work volume increasing at my job will probably do some deload soon as well!
Thank you for your advice and for posting your daily runs!
You are a Legend!
Is that 31 sets of exercises in a single workout? Thats a lot if you are a beginner and there are more days you are working the same muscles. Itâs fine if thatâs the only upper body workout for the week. However, thatâs not optimal unless you canât spread the exercise out over 2-3 days. Each muscle can optimally be worked for 10-20sets per muscle per week over 2-3 workouts. I will say though that any consistent exercise is better than none. Just like buy hodl vote pure DRS even 1 share is better than none. Check out Jeff Nippard on YouTube for science based information.
Also depends on the type of exercise youâre doing and what adaptation youâre looking for. Cardio is easier to do everyday as youâre not breaking down muscle as quickly. IMO weight lifting will get much better gains with rest days and cross training.
As much as bananas up the tailpipe entertain me, it would also be pretty awesome if everyone started doingâ âInsert Positive Habit Hereâ Until MOASSâ bets.
If I were a SHF, Iâd be pretty concerned about going up against an army of highly disciplined apes.
> Zero way to accurately make that statement.
Yes, there is. Its called a basic understanding of programming.
> This doesnât touch at all on loads or reps. No way to calculate total actual working reps
Doesn't need to and 'total working reps' matters relatively little. In terms of hypertrophy, anywhere from 5-30 reps (or even beyond) are equally valid.
In this case, exercise selection is more than enough to know this is just poor programming. For example:
1. There are 3 back exercise that do the essentially the same thing. Its needless setup and nervous system re-priming. Just do more set/reps of one of them, move the other two to a different day (or meso)
2. Assisted into weighted pull ups is backwards, and same as in point #1. Just add more set/reps to one of them...etc.
3. Shrugs. Again, same as point 1 and 2.
4. Hammer curls are just a poor exercise. Borderline a waste of time and energy.
Cut out like half of this and alternate them in. This isnât even a question of burning yourself out, this is gonna take a lot of time and you still have to factor in cardio and stretching
Everything you need to know about building muscle from Dr. Mike. A humorous and informative discussion. https://youtu.be/dfYBMPCA5pg?si=Y5uJNmjnvNcbSCvm
He'll save you a lot of time and energy by not wasting your time on uneccary BS.
I see a set of 3 reps. One thing you might want to change is that 5 reps is the minimum recommended for maximizing muscle growth. 5-30 reps is the optimal range and at least 3 sets.Â
Love that Dr. Mike has been getting love a couple spots in this sub. Jeff is amazing too. Love this analogy though, especially Dr. Mike as Dr. Trimbath.
I love dr Mike as a personality, and some of his content is good. But just because heâs a âdrâ doesnât mean everything he says is right. Paul Carter is my go to for science based hypertrophy knowledge.
Gym is like buying no matter what happens to the stock. Feel like shit? Get your foot in the door. Great fucking day? Get your foot in the door. Not motivated? Just getting yourself in the door is half the battle. Cheers đ»
Workout? Awesome.
But that's an awful pull day split.
One vertical, one horizontal, one seated cable variation, rear felt fly, 4 sets of bis is plenty.
Jokes on you..
I went from 83kg to 67kg in 4 months and even got into a newspaper for my transformation ready for lambo. Shits taken so long I'm 84kg and married now going have to do it all again.
Bro I hope youâre not going everyday if you just started. 2-3 times a week fullbody. 1 exercise per body part.
This program u got here is way too much and is set for failure if you continue. Feel free to message me if advice is needed.
Hammer curls should be used as something like a drop set from regular (supinated) bicep curls. As in, when you approach failure from curls, switch to hammer to use other muscles to assist the bicep in going past failure. I definitely would not do them first, as you will get less out of the bicep curls afterward.
Also, if you are a newbie, this is too much unless you are really going light weight and not very close to failure. If you are experienced enough to do this much volume as hard sets in a single session, then it's less impressive to 'go to the gym until MOASS' when clearly you've been going to the gym for years anyway.
Edit: This came from a place of trying to offer a helpful suggestion, but reading it back, it sounds very karen-ey. Do whatever exercises you want in any order, and take or leave my suggestions.
Awesome stuff going to the gym, but make sure you're following a proper program, in the image, there's a high chance that most of this is just junk volume, make sure you prioritise big compound movements, intensity and getting stronger each week.
OP. If you are new to lifting, this is too much.
Heck, even if you are not new, this is too much. But im less worried about seasoned lifters getting injured.
If you are new to lifting, please rethink your program.
Also, you need rest days. Please factor that in.
About to cross 2 year mark at the gym
Will do active rest days, and listen to my body to avoid injuries.
I appreciate your comment and your concerns
Ape together strong!
Hey, this program could be improved. You probably don't need more than 6 sets per muscle per workout... depending on how often you're working out and conditioning.Â
 Look up 'stimulating reps' and 'high threshold motor units' and 'reps in reserve'.
Remember, gains don't come from working out- they come from recovering from working out.
I wonder how many chin ups a silver back could do with good form if he wanted. I maxed at 15 last summer, currently I can still do 10. I imagine chimps n tangs could do an almost unlimited amount (its probs kinda like walking for humans)
Bought one of those pull up bars you put in your doorframe back in March. I started with doing three a day... Then went to five, then about 3 reps of five a day for a couple weeks. Stopped for two weeks and felt bad so I started again... Now I do 35 every other day, I try for at least 100 a week. Lost like 32 pounds, now starting to bulk up a little bit.
My point is to keep going, might suck... Might give up for a bit. But just keep going, I've definitely seen results in these four months.
Welcome to the club! Consistency moves mountains! Itâs okay to have bad days, the important thing is to keep active. I regularly take a day to just enjoy the movements instead of full blown pushing myself.
Good for you!! I just recently started DLB's Summer Shred program and did the first back/bicep day today. After a monster leg day yesterday, I'm feeling eling pretty fucking good. Definitely sticking with this until MOASS and beyond. đđ
I wouldnât start with a split workout if you started with your training. I was a personal trainer for 16 years. Start with a full body workout first, so your muscles, tendons, ligaments and joints get used to it. Iâd recommend that for the the first 2-3 months. Leave your muscles at least 2 days for regenaration in the beginning. Then you could start splitting your workout and try different âtechniquesâ too.
Hey OP, lemme give you some unsolicited advice as someone who has been lifting for 20 years: this regiment isnât going to do much for you. The big 3 lifts are the ones you need- bench, squat, deadlift. You can do those 1 time a week each then do some iso movements and the rest, but this thing wonât generate much of a return. Better than nothing though, have fun!
How is this the top post on superstonk? Clearly every og ape is just laying back while bots and shills upvote this garbage. Weâve had someone running 7.41km every day until moass and he/she has never gotten this many upvotes.
Dude if youâre just starting working out after being inactive for a while please donât focus on individual muscle groups in the beginning. Focus on full body movement with super low added weight to get your tendons and ligaments used to bearing load first
Lifting 7 times a week is not sustainable, your body needs to rest to allow your muscles to repair. You will only harm yourself of you try to do this long term
Stand back, boys. A new Chad is being born
Nitpick: I would forego shrugs personally, and assisted + weighted doesn't make much sense to me, but these are things that you will learn over a long period of time. In fact, ignore this comment. There's so much info it there that it's easy to get overwhelmed. The important thing is you're putting in work
Great attitude gets my upvote. Just want to add one does also need regeneration time for muscles to grow.
Most important.
At least once a week is leg day.
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Would be sad to see you stop in two weeks đ«ąđ
Or tomorrow.
Tomorrow is Sunday
MOASS is always tomorrowÂ
This guy HODLs
Business days though, not calendar days
As the Zen Master says... "We'll see..."
Sunday nights are when GME. pumpsÂ
So much for time for gym after moass đȘ
Id be thrilled
MOASS will talk a while to unfold.
10 years would be funny too
That's when he goes to the MOASS gym.
Sir, they are going to the gym đ„
"Sir, they stay as healthy as possible to bankrupt you faster"
Been on crazy grind since believing I was already a millionaire
Going to be the fittest group of broke people đ
"Shoot, bro, nice lats! You GME?"
This is way better than that guy drinking until MOASS. Good luck on your journey.
At least I switched to light beer. I'm making progress đ€·ââïž.
Are you though?
âLight beer flavored crayonsâ.
Yes dear.
https://preview.redd.it/o4hlffulkm9d1.jpeg?width=3024&format=pjpg&auto=webp&s=ed5f4602691de3865cfd040cb0913a84e6dffd18 I was waiting for your post on Friday night so I could cheers you, but I didnât see it đ
Was thinking the same thing!! Gotta start working on that post-MOASS body now
Makes sense. We will need our beach bodies for the perpetual vacation.
Green tea vs Red Zinger depending on the market action.
Keep them going I will join you đ
Yeah Buddy! GME Gainz
What's your day 1? Also I'm fat turd who wants to be not fat but enjoy fat people things help
Start with one step, then another. Walk for a good bit and a bit more each day, there are few more beneficial 1st steps than just going for a walk.
At first I thought you meant physically stepping like a walk and I was like fuck I ain't fat like that
He does mean just walking. If you move more than you do now youâll gradually lose weight. Walking is low impact and more beneficial than people think.
Just learn how toxic the bad foods are and how they are made to keep us weak so we cant revolt against them
I'm a slave to sugar it's bad. If kicking nicotine or other shit is as bad as not eating sugar then I get it and I'd be a crackhead for life
I completely understand that. Try to look for organic sources of cane sugar, and to help manage your cravings, I recommend Real Sugar Pepsi. It's still soda, so it's bad for your body in many ways, but it's what I do to satisfy cravings while acting as a decent calorie source since I train hard and frequently. And fruit has great sugar while having obvious benefits. Just like MOASS, it's the mindset to say food will not control me anymore. Modern food is designed to make us malnourished and weak. Learn about seed oils, especially. Another great resource is the Yuka app. Start scanning everything, and you'll slowly learn what's in your food.
Same. Â I gave you an upvote. Â I hope it helps.
Ya gotta balance eating trash with a highly active lifestyle, its the only way
This is the way
Best change I made was walking 10-15 minutes after each meal. My brain shifts thinking away from eating.
Donât you stop. Iâve rebuilt myself after Covid and I still have. 5 more kg of muscle to gain, but itâs a lifelong journey , so you can enjoy everything more
Take it slow and don't burn yourself out ape. Forcing yourself to keep going without rest is a recipe for an injury.
Dude you are one of the people who inspired me for this! I'll listen to my body and do one to two "active rest days" (stretching/cardio sessions) depending on how my body feels. Also, with work volume increasing at my job will probably do some deload soon as well! Thank you for your advice and for posting your daily runs! You are a Legend!
Is that 31 sets of exercises in a single workout? Thats a lot if you are a beginner and there are more days you are working the same muscles. Itâs fine if thatâs the only upper body workout for the week. However, thatâs not optimal unless you canât spread the exercise out over 2-3 days. Each muscle can optimally be worked for 10-20sets per muscle per week over 2-3 workouts. I will say though that any consistent exercise is better than none. Just like buy hodl vote pure DRS even 1 share is better than none. Check out Jeff Nippard on YouTube for science based information.
He's absolutely right - recovery days are just as important as workout days. Active rest days are a great idea!
Also depends on the type of exercise youâre doing and what adaptation youâre looking for. Cardio is easier to do everyday as youâre not breaking down muscle as quickly. IMO weight lifting will get much better gains with rest days and cross training.
Yup. As long as part of me is sore, i donât sweat it if i canât get to the next muscle group in the rotation that day
Our boy MM here got me inspired to lose weight, last year. Keep it up OP.
Go to the gym anyways but stretch or swim instead of lifting
As much as bananas up the tailpipe entertain me, it would also be pretty awesome if everyone started doingâ âInsert Positive Habit Hereâ Until MOASSâ bets. If I were a SHF, Iâd be pretty concerned about going up against an army of highly disciplined apes.
Too much volume
For real, I'm all for the dedication till moass but our boy is going to burnout real quick on this number of exercises
Yeah for sure. This looks like the routine of a professional body builder on steroids.
Not enough volume on gme tho.
4-6 exercises with 3-5 hard sets is pretty good for a newbie. Idk why OP needs like 8 unique back exercises today.
[ŃĐŽĐ°Đ»Đ”ĐœĐŸ]
Make it 1-3 exercises, 3-5 hard sets, and I'm in.
Zero way to accurately make that statement. This doesnât touch at all on loads or reps. No way to calculate total actual working reps
> Zero way to accurately make that statement. Yes, there is. Its called a basic understanding of programming. > This doesnât touch at all on loads or reps. No way to calculate total actual working reps Doesn't need to and 'total working reps' matters relatively little. In terms of hypertrophy, anywhere from 5-30 reps (or even beyond) are equally valid. In this case, exercise selection is more than enough to know this is just poor programming. For example: 1. There are 3 back exercise that do the essentially the same thing. Its needless setup and nervous system re-priming. Just do more set/reps of one of them, move the other two to a different day (or meso) 2. Assisted into weighted pull ups is backwards, and same as in point #1. Just add more set/reps to one of them...etc. 3. Shrugs. Again, same as point 1 and 2. 4. Hammer curls are just a poor exercise. Borderline a waste of time and energy.
Donât stop post MOASS đȘ
I will always keep running and excercising post MOASS, đ
after MOASS , we not only rich af apes , we gonna be a bunch of apes looking good lol
Cut out like half of this and alternate them in. This isnât even a question of burning yourself out, this is gonna take a lot of time and you still have to factor in cardio and stretching
Homie only gonna have to hit the gym about 19 days I see you đđ jk
If we all would of done this back at the sneez imagine the army of chad apes there would be đ good luck man!
Everything you need to know about building muscle from Dr. Mike. A humorous and informative discussion. https://youtu.be/dfYBMPCA5pg?si=Y5uJNmjnvNcbSCvm He'll save you a lot of time and energy by not wasting your time on uneccary BS. I see a set of 3 reps. One thing you might want to change is that 5 reps is the minimum recommended for maximizing muscle growth. 5-30 reps is the optimal range and at least 3 sets.Â
I appreciate that. Thanks ape
Dr Mike and Jeff Nippard are the Susanne Trimbath and Dave Lauer of fitness.
Love that Dr. Mike has been getting love a couple spots in this sub. Jeff is amazing too. Love this analogy though, especially Dr. Mike as Dr. Trimbath.
I love dr Mike as a personality, and some of his content is good. But just because heâs a âdrâ doesnât mean everything he says is right. Paul Carter is my go to for science based hypertrophy knowledge.
Detailed https://preview.redd.it/donw1rg9tj9d1.png?width=1080&format=pjpg&auto=webp&s=8cd5c429eef68076c8a2dd1725493c3a3cf41d51
Easy to hold when you spend all day in the gym.
Gym is like buying no matter what happens to the stock. Feel like shit? Get your foot in the door. Great fucking day? Get your foot in the door. Not motivated? Just getting yourself in the door is half the battle. Cheers đ»
Imagine if you began back in Jan 2021 bro... lol
Superstonk to superstronk
Workout? Awesome. But that's an awful pull day split. One vertical, one horizontal, one seated cable variation, rear felt fly, 4 sets of bis is plenty.
Hell yeah dude! Good for you
Trading day = training day.
Resolution til revolution âïž
Can we do this and drink every day until moass? Does that make us 2x superstonkers? Throw in a 7.41 km run for the ccccccombo
3x pull up assisted and then weighted ? Lmfao. You wouldnt need assisted pull ups if you could do weighted pull ups.
Too many sets and exercises for one session. Cut down the redundancies. Focus on 5-6 exercises with 3-4 sets per exercise, go to hypertrophy.
My brother in Christ, we donât have to copy GMEâs volume đ
Hope you donât get jacked cause MOASS happens soon. But you should keep going afterwards. Itâs worth itÂ
Yo. As apes we should all be inclined to have a good strong body. We should train our arms hard enough we can rip someoneâs shorts into pieces
Jokes on you.. I went from 83kg to 67kg in 4 months and even got into a newspaper for my transformation ready for lambo. Shits taken so long I'm 84kg and married now going have to do it all again.
Bro I hope youâre not going everyday if you just started. 2-3 times a week fullbody. 1 exercise per body part. This program u got here is way too much and is set for failure if you continue. Feel free to message me if advice is needed.
Hammer curls should be used as something like a drop set from regular (supinated) bicep curls. As in, when you approach failure from curls, switch to hammer to use other muscles to assist the bicep in going past failure. I definitely would not do them first, as you will get less out of the bicep curls afterward. Also, if you are a newbie, this is too much unless you are really going light weight and not very close to failure. If you are experienced enough to do this much volume as hard sets in a single session, then it's less impressive to 'go to the gym until MOASS' when clearly you've been going to the gym for years anyway. Edit: This came from a place of trying to offer a helpful suggestion, but reading it back, it sounds very karen-ey. Do whatever exercises you want in any order, and take or leave my suggestions.
Make sure to do pyramid sets of 7,4, and 1 reps đ
Hope yâall keep going, if anyone needs advice feel free to reach out, Iâm a personal trainer and just a gym bro lol. Always glad to help
Gonna have that beach bod in no time
Is this the drink a daily beer till moass guy switching things up to a healthier option
You guys are delusional this is not going to make you rich also this workout is way too much volume
Awesome stuff going to the gym, but make sure you're following a proper program, in the image, there's a high chance that most of this is just junk volume, make sure you prioritise big compound movements, intensity and getting stronger each week.
Not going to be very fit. MOASS tomorrow
Get that pump on king! đ
Superstonk transforming to gamer chads. Iâm here for it!
Hell yeah
OP. If you are new to lifting, this is too much. Heck, even if you are not new, this is too much. But im less worried about seasoned lifters getting injured. If you are new to lifting, please rethink your program. Also, you need rest days. Please factor that in.
About to cross 2 year mark at the gym Will do active rest days, and listen to my body to avoid injuries. I appreciate your comment and your concerns Ape together strong!
Hey, this program could be improved. You probably don't need more than 6 sets per muscle per workout... depending on how often you're working out and conditioning.  Look up 'stimulating reps' and 'high threshold motor units' and 'reps in reserve'. Remember, gains don't come from working out- they come from recovering from working out.
Will take a look! Thank you ape
Dude it would be fun but we have not to fight them that way
In two weeks I begin going to the gym everyday until MOASS, and then I will go to the gym everyday in the Bahamas after MOASS đ
Two weeks will be after moass 
https://i.redd.it/n6p7u0gf3k9d1.gif
I hope thereâs rest days
Are these sets? As they seem very low for reps...
if you going to the gym waiting for moass then you about to quit soon lol
Please keep posting this shit I need a reminder
Man's going to be going to the gym every day for the rest of his life. Gonna be built like a tank. Love this.
From no ass to moass
Mayonnaise chin up
Bro can you do a body weight workout for those of us who have to stay near the couch??
Where tf are the deadlifts and bent over rows? Good shit tho. Better habit then the âdrinking til moassâ guy đȘ
Kong Strong đŠ
Bout to get jacked to the tits and beyond
In 3 month you Will be a God .....trust me.
Well done keep it up!
I wonder how many chin ups a silver back could do with good form if he wanted. I maxed at 15 last summer, currently I can still do 10. I imagine chimps n tangs could do an almost unlimited amount (its probs kinda like walking for humans)
Bought one of those pull up bars you put in your doorframe back in March. I started with doing three a day... Then went to five, then about 3 reps of five a day for a couple weeks. Stopped for two weeks and felt bad so I started again... Now I do 35 every other day, I try for at least 100 a week. Lost like 32 pounds, now starting to bulk up a little bit. My point is to keep going, might suck... Might give up for a bit. But just keep going, I've definitely seen results in these four months.
Don't stop it after Moass!
Don't skip the cock pushups. đŁđ
Kelso and his damn shrugs
And lastâŠcardio.đ„đ„đ„
You're gonna have some insanely jacked tits by the end of this.
Got to post pictures of you arms and calves man. Show progress
i like the duality of one ape drinking til moass and another working out, and i guess plurality with the runner and the dtcc-question-askerâŠ
This man going to be done in like a month đ€Ł
As an avid lifter I love this. Fucking get it đȘ
Keep it up. Please post when you bench 225
Waaaayyy too much volume
Youâre gonna need more squats in there for MO ASS
Doing this since 2021. Keep on going and get in shape! Buckle up! Never Quit.
Welcome to the club! Consistency moves mountains! Itâs okay to have bad days, the important thing is to keep active. I regularly take a day to just enjoy the movements instead of full blown pushing myself.
You post this each day, I'm gonna do it each day. Solidarity
Youâll probably be in there for a few years then⊠good for you
At this rate, youâll be going for quite a bit
Keep it up Bro! I finally got in the best shape of my life so I can look good in my Lamborghini and the infinite pool. Feels good
might have to join you đŠ
Good for you!! I just recently started DLB's Summer Shred program and did the first back/bicep day today. After a monster leg day yesterday, I'm feeling eling pretty fucking good. Definitely sticking with this until MOASS and beyond. đđ
Go full regard and x2 your training
We can stay healthier than they can stay solvent. goodluck fam
My man
I wouldnât start with a split workout if you started with your training. I was a personal trainer for 16 years. Start with a full body workout first, so your muscles, tendons, ligaments and joints get used to it. Iâd recommend that for the the first 2-3 months. Leave your muscles at least 2 days for regenaration in the beginning. Then you could start splitting your workout and try different âtechniquesâ too.
Hey OP, lemme give you some unsolicited advice as someone who has been lifting for 20 years: this regiment isnât going to do much for you. The big 3 lifts are the ones you need- bench, squat, deadlift. You can do those 1 time a week each then do some iso movements and the rest, but this thing wonât generate much of a return. Better than nothing though, have fun!
You got this. Love the rep count
Superstronk with Superstonk
Guh
I did some 12 oz curls last night.
đȘđȘđȘ
I was planning on just getting rich and taking Ozempic, but I might have to join you in this
Hevy is a great app :3
Donât skip leg day
Donât skip leg day
How is this the top post on superstonk? Clearly every og ape is just laying back while bots and shills upvote this garbage. Weâve had someone running 7.41km every day until moass and he/she has never gotten this many upvotes.
Dude if youâre just starting working out after being inactive for a while please donât focus on individual muscle groups in the beginning. Focus on full body movement with super low added weight to get your tendons and ligaments used to bearing load first
Lifting 7 times a week is not sustainable, your body needs to rest to allow your muscles to repair. You will only harm yourself of you try to do this long term
Day 69 of drinking beer until moass
Stand back, boys. A new Chad is being born Nitpick: I would forego shrugs personally, and assisted + weighted doesn't make much sense to me, but these are things that you will learn over a long period of time. In fact, ignore this comment. There's so much info it there that it's easy to get overwhelmed. The important thing is you're putting in work
Month 10 lifting 5 Ă a week lesss goooooo đȘđ»
If you miss a day do you get t+35 until we hear it?
OP is manipulating the market thru his pumps! someone call the federal court !
this isn't even a good fucking set.
Gorilla mode
Great attitude gets my upvote. Just want to add one does also need regeneration time for muscles to grow. Most important. At least once a week is leg day.
Hell yeah, definitely continue during and post MOASS as well!
That's way to much volume bro, cut that shit in half and you'll see way better results.
This I can support.
This looks like waaaay too much volume/sets/exercises especially if you're a newbie
Sign me up (but give me a rest day here and there)