>>77584643Yes. You can add isolations later to add more volume but compounds are the foundation of a good routine.
if you count rows and pullups and dips as compound then the main issue will always be bicep and abs hypetrophyThere's 0 reason to be lazy about isolation, even IPF champions and your favorite bloatlords do them stop being a LARPer
>>77584675You can get great biceps hypertrophy even with just bent over barbell rows and pull-ups.I fucked up my tendons overdoing bicep curls and had to cut them out for about half a year as I healed and still got great gains with just compounds.
>>77584679Go ahead and show me one unroided person who has good biceps doing only those two i'll wait
>>77584681I never post pictures, but it's entirely doable. Most of your arm width comes from triceps anyways. Biceps just give the front of your arm more of a rounded ball look.
>>77584675I need to be as time efficent as possible
>>77584686Im still waiting
>>77584696Do this routine:Alternate A and B. Work out 3 times a week. Do all sets to failure, for the 5x5s do your 5rm.A:5x5 Squats5x5 Bench press5x5 Bent over barbell rowsBicep curls 3x10Core work (weighted crunches or whatever): 3xfailureDo wrist work if you have the time (1 or 2 sets, don't overdo it and give yourself tendonitis)B:5x5 Squats5x5 Overhead press (strict)1x5 deadlifts3x10 pull-upsCore work: 3xfailureCalf work: whatever you have time and patience forC days are cardio days. Do these every blue supermoon on a leap year during a solar eclipse.
No. Compounds generally do not build the shoulders fast enough to give you the upside down triangle look that women love. Also compounds routinely miss abs. Lastly, to be good at compounds means being a fat ass. A bro split let you train for strength and still have room for dieting and cutting needed to be lean. So do a bro split. Train legs once a week or once every 2 weeks. Focus on shoulders chest and biceps. Get to 12% bodyfat immediately
>>77584712Bro splits are the single worst routine.>going to the gym every day>still only hitting each muscle once a week>lots of junk volume doing variations on exercises that all hit the same muscleIt's a roider routine that only works for roiders because any routine would work for them.>you can only do compounds if you're fatI made 1/2/3/4 for 5 reps in less than a year during my first year lifting while also losing 25 lbs (and also gaining muscle so actual fat loss is probably like -45 lbs fat +20 lbs muscle, ballpark).
YES
>>77584643aesthetics is not what you do, its what you are
>>77584712>doesn't program their ohp differently from bench or that from legsYou gotta hit delts and arms at the end of more workouts, they are small muscles so need marginally less effective sets but also recover faster. Powerlifters are never shoulder dominant, and just ohp is very incomplete of a lift. You kind of need dumbbell presses and raises or whatever you find effective all the time to get them up compared to benching 5 good sets 3x/wk plus random probably kind of ineffective extra work is basically perfect for chest. Shoulders I hit hard 3x/wk on top of bench 2-3x if you were wondering a good program for the push part. You might need to take an extra rest day here and there though it is not easy to hop right into such high pressing volume but that's how to get shoulder mass asap.
>>77584715Nta but are bro splits no longer the lifting foundation for college athletes like when i was younger?
>>77584712This. Unless you are doing a sport with physical contact, then do the compounds. Except I think the high level guys are doing modified versions for low injury, like split squats instead of back squats
my understanding of aesthetics is building your physique in a way that your proportions align, so biasing specific regions or avoiding training others. compounds do not allow you to do this.also doesn't help that they have a lot of redundance and cannot be altered with high nuance like single joint movements can. can you grow muscle and approve your appearance doing only compounds? yes you can do this training any way you want as long as you put the time in, but is it ideal? in my opinion no.training inefficiently will only impact your rate of growth and given enough time you will likely hit the same ceiling anyways so train however you want
>>77584896>L-shape chin-upsthese feel so S-tier
>>77584706>150 squats per week
>>77584643>>77584649>>77584896Post body.Doing compounds only is asking for being a torso dominant with twig arms and small shoulders. You're gonna look like an untrained retard or Blaha.
>>77584643You’ll get the aesthetic by dieting it does not matter how you lift the weight either by machine or free weights or stones or trees or whatever the fuck.
>>77585011>only does ohp as a shoulder based compound
>>77585085>ohpWhat an absolutely complete shoulder workout.
>>77584643>do only compounds until you're big and strong>then add isolations
>>77584965Yes.jpgDo 150 5rm squats a week. Unironically. It will make a man out of you. Whenever my life gets hard, I close my eyes and thank God I'm not squatting because whatever else I am dealing with is easy in comparison.
>>775850900 for rear delts
>>77585085OHP does nothing for the most important Shoulder heads, Lateral and Rear. You can cope as much as you want. It fucking doesnt' do shit.
yes. chinups, dips, and OHP are all you need for upper
>>77585011>torso dominant with twig arms and small shoulderstruth
>>77584706Why wouldn't you just do a push day and pull day?A: PushSquatBenchOHPCalfs (I'd sub Tricep extensions for this)B: PullRowsDLPull UpsBicep Curls CoreSomething more like that?
>>77585317Yes it is very important to uh.... push things behind your head... because... of many such cases like... uh...
Anyone who thinks that compounds don't grow arms is a moron. Likely a zoomer who learnt how to work out from an AI generated 10 second tiktok clip.
>>77586018You do know you can focus on arms on presses and pulls too right?
>>77586021You know the barbell won't be too heavy if you go up in 5 lb increments instead of using machines for women, right?
>>77584643>are compounds enough to make you thick tight and juicyIf you ever want to be thick, tight, or juicy, you have to do only compounds. High reps too, at least 10 reps. That's more total reps you are doing. Think about it, a few more sets and double your reps and you'll be making gains in no time. But that's as long as you aren't afraid of getting too big.
>>77586026I might use 5s on shoulder presses what are you on about.
>>77584896>no barbell in image>barbell back squats in imageWTF was this anon thinking
Saw this on youtube. Is it good?
>>77584649Fastest way to start putting on aesthetic mass is doing compounds. Go ahead an do some curls and tricep work at the end of each workout. But you need to get big and strong and compounds (squat, bench, deadlift, overhead press, barbell rows, chin/pullups) are the fastest way to get there. Later, once you have built a solid foundation and become reasonably lean, you can honestly look at your natural deficiencies (for example, lets say your hamstrings are naturally shit) which are only now evident and add in some isolation work (eg - hamstring curls).Most people will get 3/4 of the way there just by being lean and reasonably strong in the big compound lifts.
>>77584681even on roids you're not gonna get huge arms just doing rows and pullups. Roids arent magic>but the chart from this study says you will get jacked without doing anythingyeah ok
You can’t pick and choose, you have to live it.
>>77584965>>77584965How did 5x5 x2 become 150 per week you nincompoops
>>77586986If you are extremely busy or you are trying to focus on cardio or sports, sure. It's very much the bare minimum to see any kind of gains if you are new or maintain them if you have some muscle. I'd replace the calf raises with abs though. Abs are more important than calves.
Threads like this are worthless because people will say whatever they want with no evidence to back up their claims. Just try it for a year and see if it works for you.
>>77587228Yeah, it's a minimalist routine for people that can't or don't want to spend more than half an hour in the gym every other day. That's how the guy described it, at least. Good enough, thanks.
>>77587228>you are trying to focus on cardio or sports>Abs are more important than calvesThe soleus is THE most important muscle for running.
>>77587060How do we split this in 3 days or can we do 4 or 5 ?
>>77584907Actual college athletes be doing cleans and squats and lunges
>>77584643Pull-ups and chinups are pretty much worth more than everything else out together in terms of aesthetics. Just by spamming them you can end up with a huge back and decent bis Squats and deadlifts are basically worthless. Big legs are only cool if you have a big upper body too, then they're a cherry on top. Bench is fine but not enough for triceps by itself, dips are cool I guess but not quite at the level of pull-ups and tend to heem shoulders. Like everyone else said, you need to spam side delts and abs too.
>>77584643>>77584896Should I buy an ab-roller as a beginner who doesn't currently do any ab exercises or is it a meme? I read hanging leg raises and weighted crunches are the only useful ab exercises.
>>77584712Brosplits suck.
>>77590357>Should I buy an ab-roller as a beginner who doesn't currently do any ab exerciseslol no. thats a ticket to snap city.
>>77586986Not enough volume
>>77586015Of course it's important. If you wouldn't have trained the lateral and rear heads, you wouldnt be dying alone.
>>77590357Nah if you're a beginner any 10 minutes routine from youtube will be enough.Crunches, floor leg raises and hanging leg/knee raises are pretty much all you need to begin. Do reps and isometrics of them all.
