>>41693155i would suggest bro split unironically because he is likely depressed and needs daily exercise more to deal with the emotions vs the faster gains through standard novice programs.
In general the biggest reason /fit/ sticky was ignored was due to the raw bulk of men who had severe depression from awful lives.
Mark's program was built for teenagers getting into lifting with the intent to play football at the end of summer. Anon's should be doing heavy cardio focus to deal with depression and bro splits to build the hypertrophy to have the first OZ of self confidence in their lives.
>inb4 muh strength>muh powerliftingdepressed men make gargabe powerlifters because they just quit even more often than boomers doing a new years resolution. We need anons healthy and the average anon health on 4chan is on par with my 600lb patients both in mental and physical health.
>>41693319> i don't know what to do the rest of the dayIf you are still feeling down after working out i suggest walking or riding your bike it will help you cope with your emotions by sort of condensing them into a terrible shot. If you can go 20 minutes one way and come back you should be emotionally exhausted as well as physically, then i suggest a nap to recover. There is a chance this will bring you back to a more neutral ground.
After that I suggest some positive socializing or having some fun.
