Gym maxing guide

[Deleted member 165229]

NUTRITION

Protein should be 0.8g per lb minimum. Going over 1g/lb doesn’t magically build more muscle so don’t overthink that.

Fats should be at least 0.3g/lb. If you go under this your hormones will tank, so don’t be stupid.

Fill the rest with carbs. Mostly slow digesting ones, but have some fast carbs 60–90 mins before you train.

Caffeine can be 3–9mg per kg before lifting if you want an actual boost.

Most people ignore micronutrients. Just use Cronometer and make sure you’re hitting the RDIs for vitamins/minerals.

TRAINING SPLIT

Training matters more than diet for building muscle. You can out-train a mid diet, but you can’t out-diet bad training.

Frequency > volume. A muscle starts losing stimulus at around 36 hours, so you should train everything 2–3.5x a week.

Good splits that do this:

• full body every other day
• upper/lower
• anterior/posterior
• ppl ppl / ppl-ul variants

FBEOD, UL, and A/P are the best because they manage CNS fatigue the cleanest.

VOLUME

If you’re training frequently, you don’t need a bunch of sets.

3–8 sets per muscle per week is fine.

Start low, slowly increase until you feel recovery dropping off. That’s your sweet spot.

Work mostly in the 5–10 rep range. If your form falls apart on 5s, do higher reps. Doesn’t matter.

EXCERSIZE SELECTION

Single-joint movements almost always hit the target muscle better than multi-joint lifts.

Bench press uses a ton of joints → less direct chest stimulus.

Pec fly = pure chest.

Pick single-joint when you can.

BEST EXERCISES:

Chest (mid/lower): pec deck / fly

Upper chest: low-to-high fly

Front delt: shoulder press

Side delt: laterals

Rear delt: rear delt fly / reverse pec deck

Traps/upper back: kelso shrug / upper-back style row

Biceps: any curl

Tricep long head: extensions

Tricep medial/lateral: JM press

Brachioradialis: top-half reverse curls

Lats: pulldowns + sagittal plane rows

Quads: leg extensions + squat pattern

Hamstrings: curls + SLDL

Calves: straight-leg calf raise

Adductors: adductor machine (not gay)

Glutes: hip thrust + abductor (kinda gay ngl)

Abs: any crunch (not required)


CUTTING/BULKING

Don’t bulk.

Bulking just means getting fat and coping about it.

Cut to somewhere around 10–20% bodyfat. If you’re still in puberty, stay above 20% so you’re not in a deficit for too long.

Once you’re lean, stay around the same weight.

Track daily.

Weight should only go up like 0.25 lbs/week max.

STERIODS

I haven’t used them so don’t ask me. There are guys here who know way more.

This is a remake of another thread I made where I was rambling but this one is more to the point if you have any questions, ask and I’ll be happy to answer

 

[Deleted member 165229]

Bump

 

[TheOsei]

Read every molecule

 

[Nutsack2000]

Dnr piss boy

 

[Deleted member 165229]

Dnr piss boy

Thank you my bro

 

[afkaik]

NUTRITION

Protein should be 0.8g per lb minimum. Going over 1g/lb doesn’t magically build more muscle so don’t overthink that.

Fats should be at least 0.3g/lb. If you go under this your hormones will tank, so don’t be stupid.

Fill the rest with carbs. Mostly slow digesting ones, but have some fast carbs 60–90 mins before you train.

Caffeine can be 3–9mg per kg before lifting if you want an actual boost.

Most people ignore micronutrients. Just use Cronometer and make sure you’re hitting the RDIs for vitamins/minerals.

TRAINING SPLIT

Training matters more than diet for building muscle. You can out-train a mid diet, but you can’t out-diet bad training.

Frequency > volume. A muscle starts losing stimulus at around 36 hours, so you should train everything 2–3.5x a week.

Good splits that do this:

• full body every other day
• upper/lower
• anterior/posterior
• ppl ppl / ppl-ul variants

FBEOD, UL, and A/P are the best because they manage CNS fatigue the cleanest.

VOLUME

If you’re training frequently, you don’t need a bunch of sets.

3–8 sets per muscle per week is fine.

Start low, slowly increase until you feel recovery dropping off. That’s your sweet spot.

Work mostly in the 5–10 rep range. If your form falls apart on 5s, do higher reps. Doesn’t matter.

EXCERSIZE SELECTION

Single-joint movements almost always hit the target muscle better than multi-joint lifts.

Bench press uses a ton of joints → less direct chest stimulus.

Pec fly = pure chest.

Pick single-joint when you can.

BEST EXERCISES:

Chest (mid/lower): pec deck / fly

Upper chest: low-to-high fly

Front delt: shoulder press

Side delt: laterals

Rear delt: rear delt fly / reverse pec deck

Traps/upper back: kelso shrug / upper-back style row

Biceps: any curl

Tricep long head: extensions

Tricep medial/lateral: JM press

Brachioradialis: top-half reverse curls

Lats: pulldowns + sagittal plane rows

Quads: leg extensions + squat pattern

Hamstrings: curls + SLDL

Calves: straight-leg calf raise

Adductors: adductor machine (not gay)

Glutes: hip thrust + abductor (kinda gay ngl)

Abs: any crunch (not required)


CUTTING/BULKING

Don’t bulk.

Bulking just means getting fat and coping about it.

Cut to somewhere around 10–20% bodyfat. If you’re still in puberty, stay above 20% so you’re not in a deficit for too long.

Once you’re lean, stay around the same weight.

Track daily.

Weight should only go up like 0.25 lbs/week max.

STERIODS

I haven’t used them so don’t ask me. There are guys here who know way more.

This is a remake of another thread I made where I was rambling but this one is more to the point if you have any questions, ask and I’ll be happy to answer

add a bit more abs. most retards i see walking around have the upper 4 and not the lower 2. abs really do tie together everything. You can even be dyel but if you have abs now you're "like brad pitt on fight club". Although fizeek inflation is eating away at that low standard nowadays.

also, anabolics r law.

 

[Loukas7]

water ngl not a bad thread though

 

[Deleted member 165229]

add a bit more abs. most retards i see walking around have the upper 4 and not the lower 2. abs really do tie together everything. You can even be dyel but if you have abs now you're "like brad pitt on fight club". Although fizeek inflation is eating away at that low standard nowadays.

also, anabolics r law.

most people just aren’t leen enough but all you need for Abs is a crunch unless you tryna train obliques which will just make your waist wider. And anabolics are law ngl I’m just not knowledgeable enough to talk about them

 

[Deleted member 165229]

water ngl not a bad thread though

Yeah

 

[ltn incel2]

NUTRITION

Protein should be 0.8g per lb minimum. Going over 1g/lb doesn’t magically build more muscle so don’t overthink that.

Fats should be at least 0.3g/lb. If you go under this your hormones will tank, so don’t be stupid.

Fill the rest with carbs. Mostly slow digesting ones, but have some fast carbs 60–90 mins before you train.

Caffeine can be 3–9mg per kg before lifting if you want an actual boost.

Most people ignore micronutrients. Just use Cronometer and make sure you’re hitting the RDIs for vitamins/minerals.

TRAINING SPLIT

Training matters more than diet for building muscle. You can out-train a mid diet, but you can’t out-diet bad training.

Frequency > volume. A muscle starts losing stimulus at around 36 hours, so you should train everything 2–3.5x a week.

Good splits that do this:

• full body every other day
• upper/lower
• anterior/posterior
• ppl ppl / ppl-ul variants

FBEOD, UL, and A/P are the best because they manage CNS fatigue the cleanest.

VOLUME

If you’re training frequently, you don’t need a bunch of sets.

3–8 sets per muscle per week is fine.

Start low, slowly increase until you feel recovery dropping off. That’s your sweet spot.

Work mostly in the 5–10 rep range. If your form falls apart on 5s, do higher reps. Doesn’t matter.

EXCERSIZE SELECTION

Single-joint movements almost always hit the target muscle better than multi-joint lifts.

Bench press uses a ton of joints → less direct chest stimulus.

Pec fly = pure chest.

Pick single-joint when you can.

BEST EXERCISES:

Chest (mid/lower): pec deck / fly

Upper chest: low-to-high fly

Front delt: shoulder press

Side delt: laterals

Rear delt: rear delt fly / reverse pec deck

Traps/upper back: kelso shrug / upper-back style row

Biceps: any curl

Tricep long head: extensions

Tricep medial/lateral: JM press

Brachioradialis: top-half reverse curls

Lats: pulldowns + sagittal plane rows

Quads: leg extensions + squat pattern

Hamstrings: curls + SLDL

Calves: straight-leg calf raise

Adductors: adductor machine (not gay)

Glutes: hip thrust + abductor (kinda gay ngl)

Abs: any crunch (not required)


CUTTING/BULKING

Don’t bulk.

Bulking just means getting fat and coping about it.

Cut to somewhere around 10–20% bodyfat. If you’re still in puberty, stay above 20% so you’re not in a deficit for too long.

Once you’re lean, stay around the same weight.

Track daily.

Weight should only go up like 0.25 lbs/week max.

STERIODS

I haven’t used them so don’t ask me. There are guys here who know way more.

This is a remake of another thread I made where I was rambling but this one is more to the point if you have any questions, ask and I’ll be happy to answer

Water, but not bad

 

[Deleted member 165229]

Water, but not bad

What else would you add

 

[Deleted member 165229]

water ngl not a bad thread though

What would u add

 

[Deleted member 165229]

@stleonhardsquelle