COMPREHENSIVE science-based gymmaxx guide (Gymmaxxers GTFIH)

59H390

59H390

gymmaxxed
Joined
Jul 29, 2025
Posts
1,753
Reputation
3,009
To start, don't even bothering commenting DNR or some bullshit about just pinning test, genetics, frame, or whatever other bullshit. Your results in the gym are highly training based. Yes, lazy fucks can cope by saying they don't try in the gym because it is all frame or all genetics. While these factors play a massive role in how your physique looks, the goal of this thread is to clear up the misconceptions about the many popular-yet-counterproductive methodologies, including most advice I see posted on this website.

This guide is for serious lifters who want to maximize their results in the gym in whatever ways they can.

There is a LOT of misinformation on social media about effective training methods for hypertrophy.
I will clear all these myths up using data from the most recent and proven studies for hypertrophy (PM for Links.)

If your goal is to build as much muscle as you can, you must do it in the most efficient way possible. Anything else would be a waste of time and effort.

The basis of this guide is to teach all of you the following important concepts:
-Training frequency
-Training Protocol (Motor Unit Recruitment Exercise Selection)
-Carbmaxxing


Frequency:
Countless Studies reveal that atrophy (muscle decay) begins approximately 36 hours after training. Before this 36-hour mark, your muscles that you hit will be in a state of hypertrophy (muscle growth).
As a result of this, you need to pick a split that hits every muscle every other day, to prevent nearly all atrophy, and to constantly keep ALL your muscles in a state of growth.

You should pick one of the following splits to use, as they hit every muscle every other day:
-Full Body Every Other Day (Preferred for efficiency and fatigue management)
-Upper/Lower (Preferred for those who enjoy going to the gym every day)
-Anterior/Posterior (Preferred for those who enjoy going to the gym every day)

Training Protocol:
Hypertrophy is driven by progressively overloading mechanical tension. To create sufficient tension, you must recruit Motor Units by lifting heavy. This is achieved best by training in the 4-6 Rep range with 0-2 Reps in reserve. If you go over the rep range of 4-6 (Say a set of 12 reps on bicep curl), you are recruiting less motor units, and accruing more muscular fatigue, which will result in even less motor unit recruitment the next time you hit biceps.

Perform your set normally. Drop sets, rest-pause sets, and other "intensifiers" have been proven to add 0 stimulus to your set. If anything, techniques such as these are counterproductive because they accrue more fatigue (which decreases motor unit recruitment) than your normal set would.

Motor unit recruitment is extremely essential to growing muscle. The more motor units you recruit, the more mechanical tension you create. The more mechanical tension you create, the more muscle you grow.
You can maximize your ability to recruit motor units by doing all of the following-
-Use only machines, no free-weights (I will give an example of good exercise programming below).
-Train in the 4-6 rep range with 0-2 reps in reserve, like I already explained.
-Drink Caffeine (200-300 mg) before your workout.
-Carbmaxx.
-Sleep 6+ Hours per night.
-Drink ~ gallon+ of water/day.
-Achieve the post potentiation activation effect via 1 explosive warmup rep of ~ 8-10 RIR (PM for more info).

An example of good exercise programming on the Full Body Every Other Day Split:
-One set each (any more is fatiguing and not stimulating)
-4-6 rep range 0-2 RIR
-You can pick the best exercise order based on which muscles are most and least important to you to grow.


Incline Hammer Strength Chest Press Narrow Grip- Upper Pecs
Pec Dec- Lower and Mid Pecs
Wide Grip Lat Pulldown- Lower lats
Chest Supported Narrow Grip Machine Row- Upper Lats/Rear Delts
Lateral Raise Machine- Side Delts
Cable Front Raise- Front Delts
Machine Preacher Curl- Biceps
Tricep Pushdown- Triceps (Cuffed will activate the long head too)
Leg Extension-Quads
Seated Leg Curl- Hamstrings
Machine Hip Thrust- Glutes
Adduction machine- adductors
Bottom ROM calf press- calves

PM me if you need alternatives to any of these exercises, or demonstrations on how to perform them.

Carbmaxxing:
Carbs are extremely essential if you want to build as much muscle as you possibly can.

NO, carbs do not bloat you. Being 25 % bodyfat does.

AND NO, I am not saying to be a fatass and "bulk". Maintenance calories provide enough energy for maximum hypertrophy. Bulking simply stores extra fat.


Motor unit recruitment is fueled by glycogen, which comes purely from your carbohydrate intake.
When glycogen is full, you are in a state of being stronger (you can create more mechanical tension)
When glycogen is depleted (from a low-carb diet), your strength drops.

To maximize glycogen storage and performance, you need to carbmaxx:
  • Eat 3–5g of carbs per kg of bodyweight daily.
  • Keep protein at 0.7g per pound of bodyweight.
    This might seem low compared to the popular "1g/lb" advice, but countless studies confirm that 0.7g/lb is sufficient for maximum hypertrophy.​

You can raise protein slightly if you want some buffer against inaccurate nutrition labels or tracking errors, but remember:
You only have so many calories to eat in a day.​
 
  • +1
  • Hmm...
Reactions: angrywhiteboy, Surfsup, inceltriad78 and 6 others
@BigBallsLarry @benchmaxxer @Jason Voorhees @MogsGymMaxx
 
  • +1
Reactions: angrywhiteboy, benchmaxxer, BigBallsLarry and 1 other person
Bump
 
  • +1
Reactions: angrywhiteboy, benchmaxxer, BigBallsLarry and 1 other person
BUMP
 
  • +1
Reactions: angrywhiteboy, BigBallsLarry, benchmaxxer and 1 other person
To start, don't even bothering commenting DNR or some bullshit about just pinning test, genetics, frame, or whatever other bullshit. Your results in the gym are highly training based. Yes, lazy fucks can cope by saying they don't try in the gym because it is all frame or all genetics. While these factors play a massive role in how your physique looks, the goal of this thread is to clear up the misconceptions about the many popular-yet-counterproductive methodologies, including most advice I see posted on this website.

This guide is for serious lifters who want to maximize their results in the gym in whatever ways they can.

There is a LOT of misinformation on social media about effective training methods for hypertrophy.
I will clear all these myths up using data from the most recent and proven studies for hypertrophy (PM for Links.)

If your goal is to build as much muscle as you can, you must do it in the most efficient way possible. Anything else would be a waste of time and effort.

The basis of this guide is to teach all of you the following important concepts:
-Training frequency
-Training Protocol (Motor Unit Recruitment Exercise Selection)
-Carbmaxxing


Frequency:
Countless Studies reveal that atrophy (muscle decay) begins approximately 36 hours after training. Before this 36-hour mark, your muscles that you hit will be in a state of hypertrophy (muscle growth).
As a result of this, you need to pick a split that hits every muscle every other day, to prevent nearly all atrophy, and to constantly keep ALL your muscles in a state of growth.

You should pick one of the following splits to use, as they hit every muscle every other day:
-Full Body Every Other Day (Preferred for efficiency and fatigue management)
-Upper/Lower (Preferred for those who enjoy going to the gym every day)
-Anterior/Posterior (Preferred for those who enjoy going to the gym every day)

Training Protocol:
Hypertrophy is driven by progressively overloading mechanical tension. To create sufficient tension, you must recruit Motor Units by lifting heavy. This is achieved best by training in the 4-6 Rep range with 0-2 Reps in reserve. If you go over the rep range of 4-6 (Say a set of 12 reps on bicep curl), you are recruiting less motor units, and accruing more muscular fatigue, which will result in even less motor unit recruitment the next time you hit biceps.

Perform your set normally. Drop sets, rest-pause sets, and other "intensifiers" have been proven to add 0 stimulus to your set. If anything, techniques such as these are counterproductive because they accrue more fatigue (which decreases motor unit recruitment) than your normal set would.

Motor unit recruitment is extremely essential to growing muscle. The more motor units you recruit, the more mechanical tension you create. The more mechanical tension you create, the more muscle you grow.
You can maximize your ability to recruit motor units by doing all of the following-
-Use only machines, no free-weights (I will give an example of good exercise programming below).
-Train in the 4-6 rep range with 0-2 reps in reserve, like I already explained.
-Drink Caffeine (200-300 mg) before your workout.
-Carbmaxx.
-Sleep 6+ Hours per night.
-Drink ~ gallon+ of water/day.
-Achieve the post potentiation activation effect via 1 explosive warmup rep of ~ 8-10 RIR (PM for more info).

An example of good exercise programming on the Full Body Every Other Day Split:
-One set each (any more is fatiguing and not stimulating)
-4-6 rep range 0-2 RIR
-You can pick the best exercise order based on which muscles are most and least important to you to grow.


Incline Hammer Strength Chest Press Narrow Grip- Upper Pecs
Pec Dec- Lower and Mid Pecs
Wide Grip Lat Pulldown- Lower lats
Chest Supported Narrow Grip Machine Row- Upper Lats/Rear Delts
Lateral Raise Machine- Side Delts
Cable Front Raise- Front Delts
Machine Preacher Curl- Biceps
Tricep Pushdown- Triceps (Cuffed will activate the long head too)
Leg Extension-Quads
Seated Leg Curl- Hamstrings
Machine Hip Thrust- Glutes
Adduction machine- adductors
Bottom ROM calf press- calves

PM me if you need alternatives to any of these exercises, or demonstrations on how to perform them.

Carbmaxxing:
Carbs are extremely essential if you want to build as much muscle as you possibly can.

NO, carbs do not bloat you. Being 25 % bodyfat does.

AND NO, I am not saying to be a fatass and "bulk". Maintenance calories provide enough energy for maximum hypertrophy. Bulking simply stores extra fat.


Motor unit recruitment is fueled by glycogen, which comes purely from your carbohydrate intake.
When glycogen is full, you are in a state of being stronger (you can create more mechanical tension)
When glycogen is depleted (from a low-carb diet), your strength drops.

To maximize glycogen storage and performance, you need to carbmaxx:
  • Eat 3–5g of carbs per kg of bodyweight daily.
  • Keep protein at 0.7g per pound of bodyweight.
    This might seem low compared to the popular "1g/lb" advice, but countless studies confirm that 0.7g/lb is sufficient for maximum hypertrophy.​

You can raise protein slightly if you want some buffer against inaccurate nutrition labels or tracking errors, but remember:
You only have so many calories to eat in a day.​
mirin the science based lifting thread
 
  • +1
Reactions: angrywhiteboy, 59H390, MogsGymMaxx and 1 other person
good threat but this barely counts as "science" based

its basically like minimal gym and biology knowledge, if you dont know this ur not taking gym seriously
 
  • +1
  • Woah
Reactions: angrywhiteboy, HTNGrevious, SoNotFunny and 3 others
Post this on the Looksmaxxing section instead of off topic (y)
 
  • +1
Reactions: BigBallsLarry, benchmaxxer and 59H390
  • +1
Reactions: angrywhiteboy, BigBallsLarry and benchmaxxer
good threat but this barely counts as "science" based

its basically like minimal gym and biology knowledge, if you dont know this ur not taking gym seriously
it’s a good guide for people who don’t know how to gymmax at all
 
  • +1
Reactions: angrywhiteboy, BigBallsLarry and 59H390
I never hit legs could I just do chest back shoulder tris bis eod?
 
  • +1
  • JFL
Reactions: angrywhiteboy, Gaygymmaxx, 59H390 and 2 others
Ts not getting botb
 
  • +1
  • Woah
Reactions: angrywhiteboy, 59H390 and BigBallsLarry
I never hit legs could I just do chest back shoulder tris bis eod?
If those are the only muscles you care about growing, I dont see why not.
 
  • +1
Reactions: angrywhiteboy, benchmaxxer and BigBallsLarry
  • +1
Reactions: angrywhiteboy and benchmaxxer
I only follow Mentzer
 
  • +1
Reactions: 59H390
  • +1
Reactions: 59H390
I only follow Mentzer
countless modern studies disprove his ideas about frequency. He was ahead of his time about carbmaxxing and only performing one set, however.
 
  • +1
Reactions: benchmaxxer
Ok so 1 set each til failure?

Because my legs are already decent and I need the dimorphism
:feelskek:
One set each til failure is fine. If you want to be 100% optimal, 1-2 Reps in reserve is perfect.
 
  • +1
Reactions: brotato78 and benchmaxxer
One set each til failure is fine. If you want to be 100% optimal, 1-2 Reps in reserve is perfect.
Alright I’ll try this sbl shit out
 
  • +1
Reactions: 59H390
just don’t look awkward jfl
I don't see why you wouldn't train your legs if you are also developing your upper body. You only need about 15 minutes of time every other day. Training legs is not inherently hard, either, unless you are squatting. Squatting is not necessary though, its a highly unstable movement
 
  • +1
Reactions: benchmaxxer
I don't see why you wouldn't train your legs if you are also developing your upper body. You only need about 15 minutes of time every other day. Training legs is not inherently hard, either, unless you are squatting. Squatting is not necessary though, its a highly unstable movement
JFL i agree, but i squat anyway for fun.
 
  • +1
Reactions: 59H390
JFL i agree, but i squat anyway for fun.
Fair enough. If you are a competitive powerlifter, squat is a good demonstration of strength and technique. Its not necessary at all for hypertrophy purposes, though.
 
  • +1
Reactions: benchmaxxer
Fair enough. If you are a competitive powerlifter, squat is a good demonstration of strength and technique. Its not necessary at all for hypertrophy purposes, though.
i agree. I train bench squat and deadlift. I have a 1405 total JFL. If I completely locked in on hypertrophic training i would stop doing those movements
 
  • +1
Reactions: 59H390
Mirin, i havent tested squat or deadlift in a long time. The last time i maxed on bench i did 315
mirin, probably pretty high. I repped 335x5 on bench yesterday
 
  • +1
Reactions: 59H390
mirin, probably pretty high. I repped 335x5 on bench yesterday
Im glad to see some people on here actually put effort into something fun such as the gym instead of just feeling shit about themselves and complaining about things out of their control all day
 
  • +1
Reactions: benchmaxxer
Im glad to see some people on here actually put effort into something fun such as the gym instead of just feeling shit about themselves and complaining about things out of their control all day
JFL i had a life before I joined org. I don’t agree with the people who act like everything’s over for them on here. I joined to looksmax not whine
 
  • +1
Reactions: 59H390
Good ass shi bro, go competing in powerlifting
need to get my squat back up, it tanked hard on my cut. but i will for sure
 
  • Love it
Reactions: 59H390
blah blah blah 4-6 reps 2 sets no redundant movements ppl or u/l 2g protein per kg bodyweight 300 kcal above maintenance for bulk cut use reta or go 400 kcal bellow maintenance = 18xbw in pounds . very simple
 
  • +1
Reactions: 59H390
To start, don't even bothering commenting DNR or some bullshit about just pinning test, genetics, frame, or whatever other bullshit. Your results in the gym are highly training based. Yes, lazy fucks can cope by saying they don't try in the gym because it is all frame or all genetics. While these factors play a massive role in how your physique looks, the goal of this thread is to clear up the misconceptions about the many popular-yet-counterproductive methodologies, including most advice I see posted on this website.

This guide is for serious lifters who want to maximize their results in the gym in whatever ways they can.

There is a LOT of misinformation on social media about effective training methods for hypertrophy.
I will clear all these myths up using data from the most recent and proven studies for hypertrophy (PM for Links.)

If your goal is to build as much muscle as you can, you must do it in the most efficient way possible. Anything else would be a waste of time and effort.

The basis of this guide is to teach all of you the following important concepts:
-Training frequency
-Training Protocol (Motor Unit Recruitment Exercise Selection)
-Carbmaxxing


Frequency:
Countless Studies reveal that atrophy (muscle decay) begins approximately 36 hours after training. Before this 36-hour mark, your muscles that you hit will be in a state of hypertrophy (muscle growth).
As a result of this, you need to pick a split that hits every muscle every other day, to prevent nearly all atrophy, and to constantly keep ALL your muscles in a state of growth.

You should pick one of the following splits to use, as they hit every muscle every other day:
-Full Body Every Other Day (Preferred for efficiency and fatigue management)
-Upper/Lower (Preferred for those who enjoy going to the gym every day)
-Anterior/Posterior (Preferred for those who enjoy going to the gym every day)

Training Protocol:
Hypertrophy is driven by progressively overloading mechanical tension. To create sufficient tension, you must recruit Motor Units by lifting heavy. This is achieved best by training in the 4-6 Rep range with 0-2 Reps in reserve. If you go over the rep range of 4-6 (Say a set of 12 reps on bicep curl), you are recruiting less motor units, and accruing more muscular fatigue, which will result in even less motor unit recruitment the next time you hit biceps.

Perform your set normally. Drop sets, rest-pause sets, and other "intensifiers" have been proven to add 0 stimulus to your set. If anything, techniques such as these are counterproductive because they accrue more fatigue (which decreases motor unit recruitment) than your normal set would.

Motor unit recruitment is extremely essential to growing muscle. The more motor units you recruit, the more mechanical tension you create. The more mechanical tension you create, the more muscle you grow.
You can maximize your ability to recruit motor units by doing all of the following-
-Use only machines, no free-weights (I will give an example of good exercise programming below).
-Train in the 4-6 rep range with 0-2 reps in reserve, like I already explained.
-Drink Caffeine (200-300 mg) before your workout.
-Carbmaxx.
-Sleep 6+ Hours per night.
-Drink ~ gallon+ of water/day.
-Achieve the post potentiation activation effect via 1 explosive warmup rep of ~ 8-10 RIR (PM for more info).

An example of good exercise programming on the Full Body Every Other Day Split:
-One set each (any more is fatiguing and not stimulating)
-4-6 rep range 0-2 RIR
-You can pick the best exercise order based on which muscles are most and least important to you to grow.


Incline Hammer Strength Chest Press Narrow Grip- Upper Pecs
Pec Dec- Lower and Mid Pecs
Wide Grip Lat Pulldown- Lower lats
Chest Supported Narrow Grip Machine Row- Upper Lats/Rear Delts
Lateral Raise Machine- Side Delts
Cable Front Raise- Front Delts
Machine Preacher Curl- Biceps
Tricep Pushdown- Triceps (Cuffed will activate the long head too)
Leg Extension-Quads
Seated Leg Curl- Hamstrings
Machine Hip Thrust- Glutes
Adduction machine- adductors
Bottom ROM calf press- calves

PM me if you need alternatives to any of these exercises, or demonstrations on how to perform them.

Carbmaxxing:
Carbs are extremely essential if you want to build as much muscle as you possibly can.

NO, carbs do not bloat you. Being 25 % bodyfat does.

AND NO, I am not saying to be a fatass and "bulk". Maintenance calories provide enough energy for maximum hypertrophy. Bulking simply stores extra fat.


Motor unit recruitment is fueled by glycogen, which comes purely from your carbohydrate intake.
When glycogen is full, you are in a state of being stronger (you can create more mechanical tension)
When glycogen is depleted (from a low-carb diet), your strength drops.

To maximize glycogen storage and performance, you need to carbmaxx:
  • Eat 3–5g of carbs per kg of bodyweight daily.
  • Keep protein at 0.7g per pound of bodyweight.
    This might seem low compared to the popular "1g/lb" advice, but countless studies confirm that 0.7g/lb is sufficient for maximum hypertrophy.​

You can raise protein slightly if you want some buffer against inaccurate nutrition labels or tracking errors, but remember:
You only have so many calories to eat in a day.​
This won’t work for genetic dead ends they need this + roidmaxxing to achive a decent build
 
  • Hmm...
Reactions: 59H390
blah blah blah 4-6 reps 2 sets no redundant movements ppl or u/l 2g protein per kg bodyweight 300 kcal above maintenance for bulk cut use reta or go 400 kcal bellow maintenance = 18xbw in pounds . very simple
That’s the basics yep. I just got deep into the specifics
 
  • +1
Reactions: HTNGrevious
This won’t work for genetic dead ends they need this + roidmaxxing to achive a decent build
If u genetically cant build muscle naturally, 0 point in roiding
 
  • +1
Reactions: Tigermoggerlol
blah blah blah 4-6 reps 2 sets no redundant movements ppl or u/l 2g protein per kg bodyweight 300 kcal above maintenance for bulk cut use reta or go 400 kcal bellow maintenance = 18xbw in pounds . very simple
Also bulking is useless
 
If u genetically cant build muscle naturally, 0 point in roiding
Nah with roiding u can get a good boost if you have shit genetics. Like take a genetic shit that can’t even look like he works out natty but then hops on roids and can achive a semi jacked athletic build
 
  • +1
Reactions: 59H390
lean bulking aint 300 kcal above bw
IMO it is. Maintence provides enough for maximum hypertrophy. While 300 is small yes, over time this will lead to fat accumulation. If u have no problem with this , go for it. In terms of hypertrophy tho, no need, there’s no evidence supporting that a surplus is needed for hypertrophy
 
  • +1
Reactions: HTNGrevious
Nah with roiding u can get a good boost if you have shit genetics. Like take a genetic shit that can’t even look like he works out natty but then hops on roids and can achive a semi jacked athletic build
Response to steroids is genetic too, and is correlated with ur natural muscle building genes(how type 2 fiber dominant u are, myostatin, hormones, insertions , etc). Beside the point of the thread tho
 
  • +1
Reactions: Tigermoggerlol

Similar threads

59H390
Replies
3
Views
123
59H390
59H390
O
Replies
4
Views
706
blackpilledmocha
blackpilledmocha
Badass
Replies
7
Views
181
Montenigger
Montenigger
ascensionneeeded
Replies
2
Views
315
ascensionneeeded
ascensionneeeded
Nebelix28
Replies
17
Views
590
Max Frauder
Max Frauder

Users who are viewing this thread

Back
Top