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So I've messed around with lifting weights on and off in the past, pretty much only doing full body workouts 3 days a week, and I understand progressive overload and the basics of nutrition. I recently decided to really commit to it, and have been doing an upper/lower split for the past 2 weeks. I'm concerned because I'm always hearing about how you should do a strength program first like Starting Strength before you do hypertrophy as it's more efficient that way. The thing is is I really don't care about strength at this point, I've never really done a pure strength program and I've never tried to see what my maxes on the main lifts are. I'm going to be 28 in like 3 months, and I really want to start getting laid by higher quality girls as much as I can while I'm still in my 20's. I'm going to be committed to working out for the long term, but right now my question is is training for hypertrophy at my level of experience the most optimal if I just want to look decent for next summer? I'm 170 lbs and about 6' to 6'1", if I had to estimate my body fat I'd say maybe between 15%-20% but I've never actually measured it. I'll post my workout and pics below, I'm trying to take the route that would get me to 170-180 lbs at like 8-10% bodyfat in the most efficient way. Ideally I'd like to look decent with a shirt off for better online pics in like a year from now. If anyone has any criticisms or advice on what routine would be optimal for aesthetics right now I'd really appreciate it.
Bench Press 3 set 6-12 reps (currently 50 lbs)
Barbell Row 3 set 6-12 reps (currently 30 lbs)
Seated overhead dumbbell press 3 set 8-12 reps
Pec Dec 2 set 10-12 reps (3 sec negative)
V-bar Lat Pulldown 2 set 10-12 reps (3 sec negative)
Side lateral raises 2 set 10-15 reps
Cable tricep extensions 3 set 8-12 reps
Cable curls 3 set 8-12 reps
Squats 3 set 6-12 reps (currently 100 lbs)
Stiff leg deadlifts 3 set 8-12 reps
Standing calf raises 3 sets 10-15 reps
Leg extensions 2 set 10-12 reps (3 sec negative)
Leg curls 2 set 10-12 reps (3 sec negative)
Seated calf raises 2 set 10-12 reps (3 sec negative)
Lower back machine 3 set 12 reps
Planks 3 set
Incline dumbbell bench press 3 set 8-12 reps
Rack pulls 3 set 5-8 reps
Military press 3 set 8-12 reps
Machine chest press 2 set 8-12 reps (3 sec negative)
Machine rows 2 set 8-12 reps (3 sec negative)
Machine shoulder press 2 set 8-12 reps (3 sec negative)
Dumbbell curls 3 set 8-12 reps (3 sec negative)
Machine tricep dips 3 set 8-12 reps (3 sec negative)
Leg press 3 set 10-20 reps
Leg press calf raise 3 set 10-15 reps
Dumbbell stiff leg deadlifts 3 set 8-12 reps
Hack squat 2 set 8-12 reps
Seated leg curl 2 set 10-12 reps (3 sec negative)
Seated calf raise 2 set 10-12 reps (3 sec negative)
Lower back machine 3 set 12 reps
Planks 3 set
Also, my diet is about 3300 calories with 50% carb 30% fat 20% protein split, I was going to post that in the Diet section.
I also forgot to mention I stocked up on like 7 bottles of Osta-Red like 2 years ago when they did that big sell off before they discontinued it. They've just been sitting in my cabinet, from what I've read they should still have some purity so I'm definitely going to be running a 6-8 week cycle of 25 mg ED in the near future after I get some blood work done
You got it right in your post above: strength first then BB exercises/hypertrophy is the most efficient. Most efficient = will get you to your goals the fastest.
Your problem is you haven't actually done a good strength or weight training program yet. Try following Starting Strength. Actually following the actual book, not some wiki or what people talk about online. You need to put on about 40 lbs by doing some real lifting and some real eating and then work on bodyfat % and hypertrophy exercises.
The key is that hypertrophy and fat burning both rely on your body's ability to do a lot of work. More strength gives you a higher capacity to do that work, which means you can get it done and get it done at a higher intensity level, creating greater stress, burning more calories, etc. It's still hard to do that intense work output, but at least you can make a real difference, vs. trying to do hypertrophy exercises with 25lb dumbells which is just ridiculous.
However, if you are really just wanting to get laid go out and focus on doing that and just workout to stay reasonably healthy and focus on getting a perfect body later. As long as you're not obese you don't have to worry about your body being a hindrance to your results with girls right now. Trust me, it's not your body that's holding you back with girls right now
Hey Overboard, no offense taken I appreciate the constructive criticism. Anyone that wants to chime in and tell me what the fuck I'm doing wrong, please do! I did do a little bit of reading up on ostarine back when I bought it. Tbh I kind of felt like the forums made it seem like it was ok for newbies as far as PED's go... I guess I'm an idiot haha. I'd definitely appreciate the pm for that diet if you want though. My current diet looks something like this:
Meal 1: Morning smoothie/pre workout meal
1 cup 2% milk
1 cup spinach
1 ounce almonds
1 cup frozen blueberries
1/2 cup oats
2 scoops ON double rich chocolate whey protein
Meal 2: Post workout meal
1 cup frozen vegetables
4 ounce sirloin steak
1-1/2 cup brown rice
Mokele, thanks a lot man I kind of just wanted some reassurance on that! That makes a lot more sense now. I'm gonna get started on a strength training program and work on getting my stats up and gain a pound or so a week. And yeah, I guess I'm doing alright as far as getting laid, I have 2 decent pics for my online profiles I just don't have any body pics haha.
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