BEST WORKOUT FOR BP/LOOKSMAXXING+DIET RECOMMENDATIONS

[burzum]

DAY 1– PUSH

Barbell Bench Press – 4x6–8 (heavy)

Overhead Shoulder Press (barbell or dumbbell) – 4x8

Incline Dumbbell Press – 3x10

Lateral Raises – 4x15 (chase the burn)

Skull Crushers or Dips – 3x10–12

Plank hold – 3 sets x max time

DAY 2– PULL

Pull-ups – 4x max reps (weighted if strong)

Barbell Rows – 4x8

Dumbbell Curls – 4x12 (slow eccentric)

Barbell Shrugs – 4x15

Hammer Curls – 3x12

Face pulls (band or cable if available) – 3x15

Hanging Leg Raises – 3x15

DAY 3– LEGS + ABS

Barbell Squats – 4x8
Romanian Deadlifts – 3x10
Lunges – 3x12 each leg
Calf Raises – 4x20
Weighted Decline Sit-ups – 3x15
Russian Twists – 3x20

DAY 4– REST / MOBILITY / FACIAL TRAINING

Neck training – plate curls or resistance bands (3x15 front, back, sides)

Posture drills

Face massage or ice rolling

DAY 5– UPPER BODY FOCUS

Weighted Pull-ups – 4x6

Incline DB Press – 4x8

Arnold Press – 3x10

Barbell Curls – 4x10 (strict form)

Side Laterals + Rear Delts Superset – 3x15

Triceps Rope Pushdowns (or close-grip bench) – 3x12

Plank to push-up – 3x10

DAY 6– POWER + CONDITIONING

Deadlifts – 3x5 (progressive overload)

Power cleans or barbell rows – 3x6

Bike HIIT – 20s sprint / 40s rest

Core circuit: leg raises, sit-ups, ab wheel (3 rounds)

You should take only one rest day a week.

Dietary Adjustments:

Drop sugar as much as you can. It holds water in your face and stomach, I highly recommend eating raw meats like liver and lamb heart as they naturally increase overall looks.

 

[truejamal]

Fb mogs

 

[hayden_sub5]

DAY 1– PUSH

Barbell Bench Press – 4x6–8 (heavy)

Overhead Shoulder Press (barbell or dumbbell) – 4x8

Incline Dumbbell Press – 3x10

Lateral Raises – 4x15 (chase the burn)

Skull Crushers or Dips – 3x10–12

Plank hold – 3 sets x max time

DAY 2– PULL

Pull-ups – 4x max reps (weighted if strong)

Barbell Rows – 4x8

Dumbbell Curls – 4x12 (slow eccentric)

Barbell Shrugs – 4x15

Hammer Curls – 3x12

Face pulls (band or cable if available) – 3x15

Hanging Leg Raises – 3x15

DAY 3– LEGS + ABS

Barbell Squats – 4x8
Romanian Deadlifts – 3x10
Lunges – 3x12 each leg
Calf Raises – 4x20
Weighted Decline Sit-ups – 3x15
Russian Twists – 3x20

DAY 4– REST / MOBILITY / FACIAL TRAINING

Neck training – plate curls or resistance bands (3x15 front, back, sides)

Posture drills

Face massage or ice rolling

DAY 5– UPPER BODY FOCUS

Weighted Pull-ups – 4x6

Incline DB Press – 4x8

Arnold Press – 3x10

Barbell Curls – 4x10 (strict form)

Side Laterals + Rear Delts Superset – 3x15

Triceps Rope Pushdowns (or close-grip bench) – 3x12

Plank to push-up – 3x10

DAY 6– POWER + CONDITIONING

Deadlifts – 3x5 (progressive overload)

Power cleans or barbell rows – 3x6

Bike HIIT – 20s sprint / 40s rest

Core circuit: leg raises, sit-ups, ab wheel (3 rounds)

You should take only one rest day a week.

Dietary Adjustments:

Drop sugar as much as you can. It holds water in your face and stomach, I highly recommend eating raw meats like liver and lamb heart as they naturally increase overall looks.

Full body 3x per week where you perform 1 set of 4-8 reps on one single joint movement per body part.
High frequency matters more than total volume. It has been proven in studies that people who do three sets once per week grew less than people who do one set three times a week. So keep in mind the fact that someone on full body will hit a muscle 156 times a year while someone on Push Pull Legs, Bro Split only hit that muscle 52-100 times.

Muscles are either growing or shrinking, so after a stimulus ends it begins shrinking. The Hypertophy stimulus of growing phase lasts 48 hours. After that your muscles are in a state of slow shrinkage. Full body three days is the only split that allows for the least atrophy time.

My next point is that one set is to be done because it is shown that muscle motor unit recruitment is at its highest during the first set and every subsequent set has less recruitment of the muscle. Which is why we do 1 set rest 48 hours and then proceed again with that routine.

The reason for pure isolation is because the more joints used in a movement, the less motor unit recruitment is devised to the target muscle.
Hypertophy pill bro

 

[LaCiuc]

Full body 3x per week where you perform 1 set of 4-8 reps on one single joint movement per body part.
High frequency matters more than total volume. It has been proven in studies that people who do three sets once per week grew less than people who do one set three times a week. So keep in mind the fact that someone on full body will hit a muscle 156 times a year while someone on Push Pull Legs, Bro Split only hit that muscle 52-100 times.

View attachment 3807126

Muscles are either growing or shrinking, so after a stimulus ends it begins shrinking. The Hypertophy stimulus of growing phase lasts 48 hours. After that your muscles are in a state of slow shrinkage. Full body three days is the only split that allows for the least atrophy time.

My next point is that one set is to be done because it is shown that muscle motor unit recruitment is at its highest during the first set and every subsequent set has less recruitment of the muscle. Which is why we do 1 set rest 48 hours and then proceed again with that routine.

View attachment 3807127
The reason for pure isolation is because the more joints used in a movement, the less motor unit recruitment is devised to the target muscle.
Hypertophy pill bro

So you suggest Fbeod is the best split . What if during the rest days i do something like combat sports will that affect my gains?

 

[LaCiuc]

Full body 3x per week where you perform 1 set of 4-8 reps on one single joint movement per body part.
High frequency matters more than total volume. It has been proven in studies that people who do three sets once per week grew less than people who do one set three times a week. So keep in mind the fact that someone on full body will hit a muscle 156 times a year while someone on Push Pull Legs, Bro Split only hit that muscle 52-100 times.

View attachment 3807126

Muscles are either growing or shrinking, so after a stimulus ends it begins shrinking. The Hypertophy stimulus of growing phase lasts 48 hours. After that your muscles are in a state of slow shrinkage. Full body three days is the only split that allows for the least atrophy time.

My next point is that one set is to be done because it is shown that muscle motor unit recruitment is at its highest during the first set and every subsequent set has less recruitment of the muscle. Which is why we do 1 set rest 48 hours and then proceed again with that routine.

View attachment 3807127
The reason for pure isolation is because the more joints used in a movement, the less motor unit recruitment is devised to the target muscle.
Hypertophy pill bro

Also how often do you think i could eat beef liver ? ( im 16 and 8 months old and I wanna max my growth )

 

[-=t3rm1n4t0r_2005=-]

Full body 3x per week where you perform 1 set of 4-8 reps on one single joint movement per body part.
High frequency matters more than total volume. It has been proven in studies that people who do three sets once per week grew less than people who do one set three times a week. So keep in mind the fact that someone on full body will hit a muscle 156 times a year while someone on Push Pull Legs, Bro Split only hit that muscle 52-100 times.

View attachment 3807126

Muscles are either growing or shrinking, so after a stimulus ends it begins shrinking. The Hypertophy stimulus of growing phase lasts 48 hours. After that your muscles are in a state of slow shrinkage. Full body three days is the only split that allows for the least atrophy time.

My next point is that one set is to be done because it is shown that muscle motor unit recruitment is at its highest during the first set and every subsequent set has less recruitment of the muscle. Which is why we do 1 set rest 48 hours and then proceed again with that routine.

View attachment 3807127
The reason for pure isolation is because the more joints used in a movement, the less motor unit recruitment is devised to the target muscle.
Hypertophy pill bro

1 set? Or muscle damage goblins will rob you at night? Chris himself loves to say that you can train 2-3 sets per muscle group per workout and recover in 48 hours.
Given you are not a Mike Jizzraetel BIIG STRETCH cult fanboy.

 

[-=t3rm1n4t0r_2005=-]

My next point is that one set is to be done because it is shown that muscle motor unit recruitment is at its highest during the first set and every subsequent set has less recruitment of the muscle. Which is why we do 1 set rest 48 hours and then proceed again with that routine.

I don't get it, you are not doing a 2nd set because it doesn't recruit as much motor units as first one?

Given that each subsequent set produces more hypertrophy stimulus. Given that your muscles are capable of recovering from 2 sets taken close to failure in 48 hours even with 15RM sets.

The reason for pure isolation is because the more joints used in a movement, the less motor unit recruitment is devised to the target muscle.

Less doesn't mean significant difference. The motor unit recruitment is definitely higher in a leg extension vs hack squat. Is that significant? If it was then Chris wouldn't recommend to do hack squats, bench presses, rows, pulldowns, etc.

That is, if you take Chris as an authority, which I assume you do because you trust S&C graphs.