COMPREHENSIVE science-based gymmaxx guide

59H390

59H390

gymmaxxed
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Reposting this because it flopped in Off-topic

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
Kelso Shrugs - Traps

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.​
 
Last edited:
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@grilldaddy❤️ @HTNGrevious @barambo @yussimania @MogsGymMaxx @tyym1111
 
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good thread but ur forgetting traps
 
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Reposting this because it flopped in Off-topic

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.​
are you sure about the caffene? what do you recommend js coffee?
 
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fuck traps why would you ever train traps
well-developed traps add alot to ur physique imo.
Screenshot 2025 09 18 144241

YES it mostly looks insane due to other reasons (frame, insertions) but they add a nice touch
 
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are you sure about the caffene? what do you recommend js coffee?
POSITIVE. caffeine greatly increases MUR. any source is fine but i would aim for 200-300 mgs pre workout
 
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are you sure about the caffene? what do you recommend js coffee?
it's 3-5mg caffiene per kg of bodyweight to reduce perception of effort for more MUR
 
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well-developed traps add alot to ur physique imo.
View attachment 4124846
YES it mostly looks insane due to other reasons (frame, insertions) but they add a nice touch
traps get worked on by theselves. you have to be david laid to pull that off. if you have small or even normal clavicles its over if you train traps
 
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@grilldaddy❤️ @HTNGrevious @barambo @yussimania @MogsGymMaxx @tyym1111
read every single molecule and bookmarked
 
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he doesnt mention kelsos

or shoulder press actually

or abs

and traps are so important for aesthetics
fuck, i forgot, good catch. just added kelsos in. I included two shoulder exercises, one for front and one for side delt. and training abs is overrated, visibility over size
 
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traps get worked on by theselves. you have to be david laid to pull that off. if you have small or even normal clavicles its over if you train traps
I mean for most people, your middle traps won’t be that big that they’ll make your frame worse
 
  • Hmm...
Reactions: barambo
fuck, i forgot, good catch. just added kelsos in. I included two shoulder exercises, one for front and one for side delt. and training abs is overrated, visibility over size
agreed. training abs is bullshit i developed obliques and now my waist is fucked
 
I mean for most people, your middle traps won’t be that big that they’ll make your frame worse
if you work on it directly i think it will look bad.
 
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yeah but even if you're lean they wont look good unless they are developed dont fall for the trap of "i dont want muh abs to get big bro"
 
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yeah but even if you're lean they wont look good unless they are developed dont fall for the trap of "i dont want muh abs to get big bro"
abs get hit with every exercise tho
 
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yeah but even if you're lean they wont look good unless they are developed dont fall for the trap of "i dont want muh abs to get big bro"
yes, if u truly care about maximum ab development, u need to include a ab movement. i just dont find it necessary
 
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if you work on it directly i think it will look bad.
Yeah just don’t do scapular elevation (normal shrugs) and just do Kelso shrugs. Your whole traps will work evenly and you don’t need to worry about Big ass middle traps (unless you’re on steroids)
 
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Reposting this because it flopped in Off-topic

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
Kelso Shrugs - Traps

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.​
I like how you didn't include legs :feelskek::feelshah:
 
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Reactions: 59H390
never mind:feelskek::feelskek::feelskek: just saw now:feelsohgod:

I skip them anyway so I started to skip reading

yeah squat and deadlift is just unnecessary fatigue
 
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never mind:feelskek::feelskek::feelskek: just saw now:feelsohgod:

I skip them anyway so I started to skip reading
fair enough. obviously no need to hit if u dont GAF about having developed legs (most people dont):feelsgood:
 
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Good muscle to have bigger
agreed, regardless of base frame. but yes you will look like shit no matter what with narrow clavicles
 
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fair enough. obviously no need to hit if u dont GAF about having developed legs (most people dont):feelsgood:
same 2 months and havent hit legs once. ima start next year :lul:
 
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agreed, regardless of base frame. but yes you will look like shit no matter what with narrow clavicles
i just said that cause my buddy has narrow-ish clavs and he trained traps when he started training 2 yrs ago :feelswhy: (with shrugs) and now after 2 months i look better than him cause i have wide clavs. that just kinda pushed me away fromever training traps and during lat raises i can feel my traps anyway
 
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is there a way to train abs without training obliques?
machine crunches
leg raises

"dont train obliques" is also troll propaganda u either have shit waist genetics or good ones training obliques or not wont make a difference most of the time
 
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"dont train obliques" is also troll propaganda u either have shit waist genetics or good ones training obliques or not wont make a difference most of the time
High iq
 
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@sexisdeath @ceasar3x
 
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machine crunches
leg raises

"dont train obliques" is also troll propaganda u either have shit waist genetics or good ones training obliques or not wont make a difference most of the time
i didnt do the excercises you mentioned i did these and my obliques got huge withing 2 weeks and my waist looked like shit compared to what it looked like before. (i didnt get fatter btw just that my obliques grew). this is what i used
 

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i didnt do the excercises you mentioned i did these and my obliques got huge withing 2 weeks and my waist looked like shit compared to what it looked like before. (i didnt get fatter btw just that my obliques grew). this is what i used
assuming ur not coping it could be a stabalization issue ( function of the obliques ) try machine crunches i like them personally started doing them recently
 
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assuming ur not coping it could be a stabalization issue ( function of the obliques ) try machine crunches i like them personally started doing them recently
yea the mashine was broken and i had to add plates to the thing so that i wouldnt fall off... that made my legs go wider so maybe thats why
 
assuming ur not coping it could be a stabalization issue ( function of the obliques ) try machine crunches i like them personally started doing them recently
i can show before and after of my obliques if i find pics
 
lookin good honestly just keep lifting u have a solid frame
Mirin frame looks good😍
the reason i started going to the gym in the first place is because i had a tight shirt on like 2 months ago and some rando dude stopped me in the street and told me i should start training. i still have the dopamine boost from that to this day
 
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only thing is im nerfed with height 😭 life ends at 5'10
 
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