COMPREHENSIVE science-based gymmaxx guide

[orgㅤ]

People around 5’9-5’10 usually have best muscle building genetics too.

i was js gonna follow you and i realised i already do

 

[orgㅤ]

People around 5’9-5’10 usually have best muscle building genetics too.

the only downside i have is that my arms are too long for my torso and i sometimes struggle with lifting things cause i have more range of motion

 

[59H390]

the only downside i have is that my arms are too long for my torso and i sometimes struggle with lifting things cause i have more range of motion

Long arms are good for aesthetics tho , but usually means smaller looking due to longer muscle bellies

 

[59H390]

i was js gonna follow you and i realised i already do

U mass repped me one time lmao idk if u remember thanks again tho

 

[orgㅤ]

U mass repped me one time lmao idk if u remember thanks again tho

was deserved bhaitaturruntaluntinio

 

[59H390]

BUMP

 

[ceasar3x]

rep for ur effort

 

[59H390]

rep for ur effort

Thank u brah

 

[59H390]

@Tomorrow

 

[59H390]

BUMP

 

[jawalrus]

good thread bumped
i have above average genetics but my progress has been slowing, will try this with test + deca

 

[59H390]

good thread bumped
i have above average genetics but my progress has been slowing, will try this with test + deca

Good plan

 

[jawalrus]

Good plan

in your opinion does exercise ordering matter a lot?

e.g. i typically do shoulders before chest, 3 sets each 4-6 reps

or is the goal to just get as much overall muscle growth? or is the prioritization shit bs

 

[59H390]

in your opinion does exercise ordering matter a lot?

e.g. i typically do shoulders before chest, 3 sets each 4-6 reps

or is the goal to just get as much overall muscle growth? or is the prioritization shit bs

Prioritize the muscles u want to grow most by starting with them. Won’t make a huge diff tho

 

[sexisdeath]

w speed

 

[Aryan Incel]

Good thread

 

[SeiGun]

99% of gym normie dont have any understanding nor basic concept of set/rep

 

[59H390]

99% of gym normie dont have any understanding nor basic concept of set/rep

Yup

 

[59H390]

BUMP

 

[Idontknow-]

Whats your split @59H390

 

[59H390]

Whats your split @59H390

Fbeod

 

[Idontknow-]

Fbeod

Nice nice. Currently doing Upper/Lower, so 3 times upper + lower. So just the Sunday is a rest day.

 

[59H390]

Nice nice. Currently doing Upper/Lower, so 3 times upper + lower. So just the Sunday is a rest day.

Sounds good bhai

 

[Idontknow-]

Sounds good bhai

Thanks.

 

[unon]

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.​

Mirin

 

[Deleted member 172386]

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
-Sleep 6+ Hours per night.
-Drink ~ gallon+ of water/day..

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​

These are just either wrong or extremely exaggerated g. Get off tiktok and go read the literature
While you're at it, post a physique pic, because I can nearly guarantee you haven't been in the gym for a even a year

 

[Deleted member 172386]

People around 5’9-5’10 usually have best muscle building genetics too.

Not true, muscle building potential does not have a correlation to height g. Relative to their body mass, each person at 5 foot or 6 foot will put on the same muscle if the sample size is large enough to overcome genetic predisposition to grow towards any given group

 

[Dimorpphic]

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.​

Thanks bhai

 

[DrunkenSailor]

So as i was saying in the other thread i am doing two muscle groups per day, so i am hitting the same muscle group twice a week. Most important for me are back chest biceps triceps. Maybe shoulders too for the 3d effect but i barely worked them specifically jfl. don’t give a fuck about legs tbh

Anyway i understand this is not ideal and i should work for example all four groups i mentioned before every other day right? Like do one set for each or smthng (with heavier weights), idk. You see the problem is that my gym is crowded af and i barely get to use the machines to do a full body workout. It is what it is. What can i do in this case?

Also what are some good carbs sources?

 

[59H390]

So as i was saying in the other thread i am doing two muscle groups per day, so i am hitting the same muscle group twice a week. Most important for me are back chest biceps triceps. Maybe shoulders too for the 3d effect but i barely worked them specifically jfl. don’t give a fuck about legs tbh

Anyway i understand this is not ideal and i should work for example all four groups i mentioned before every other day right? Like do one set for each or smthng (with heavier weights), idk. You see the problem is that my gym is crowded af and i barely get to use the machines to do a full body workout. It is what it is. What can i do in this case?

Also what are some good carbs sources?

for carbs I like

rice, baked potato, rice cakes, honey, bagels

I be eating hella chipotle too which got a lot of carbs

Its honestly worth it to wait for machines even if its crowded

using machines increases MUR by a lot, and makes your risk of injury basically 0 because of the fixed path of motion

1 set every other day Is ideal if u can

What ur doing rn is also good

 

[DrunkenSailor]

What ur doing rn is also good

Aigh so in this case i guess 3 sets x 6-8 reps with heavier weight is better than 3 sets x 10 reps with slightly lighter weight? Also its important to hit those specific muscle heads like long head/short head/bran for biceps for example?

What do you suggest i do if i do a set with a heavier weight then my muscles are spent lmao

 

[59H390]

Aigh so in this case i guess 3 sets x 6-8 reps with heavier weight is better than 3 sets x 10 reps with slightly lighter weight?

What do you suggest i do if i do a set with a heavier weight then my muscles are spent lmao

yes 6-8 is a good rep range

also just one set will not be very fatiguing, even If its very heavy

 

[Viggy]

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.​

it was a good post until he said "no free weights"

 

[59H390]

it was a good post until he said "no free weights"

More stable due to fixed rom

This will lead to more MUR

 

[Viggy]

More stable due to fixed rom

This will lead to more MUR

yea but it doesn't mean that you should exclude fw

 

[59H390]

yea but it doesn't mean that you should exclude fw

Yea it does

 

[Viggy]

Yea it does

no