gymcelling [ giving solution ]

[Orka]

i really cannot start thinking or going down any stupid rabbithole about hypertrophy or whatever.

I'm planning on taking RAD140 (I've gone to the gym for at most 1-2 months at a time before) and just going to the gym, I have a sort of pressure to keep me going to the gym this time that's being exerted on me by somebody else, so I just need some sort of workout plan to follow while taking rad, idk the names of shit and i'm not doing research into something as mindless as working out. also because i've got a lot going on rn, someone suggest a workout plan pls

 

[SvtvnTr14d]

i can but it depends on how many times a week u wanna train

 

[Orka]

i can but it depends on how many times a week u wanna train

whatevers optimal, preferably under/around 4x a week

 

[shngstaaaa107]

whatevers optimal, preferably under/around 4x a week

upper lower has always been fun for me

 

[shngstaaaa107]

do u need to lose weight or gain

whatevers optimal, preferably under/around 4x a week

 

[Orka]

do u need to lose weight or gain

gain, i'm 191cm & like 78kg, most of my weight coming from my legs

 

[shngstaaaa107]

gain, i'm 191cm & like 78kg, most of my weight coming from my legs

first, you need bulk and add at least 500 calories to your daily value

i can drop my routine cus im also bulking but theres tons of great Upper/lower plans online

 

[shngstaaaa107]

Also, pm me a physique pic and stats, to see if u need rad140 at all

 

[SvtvnTr14d]

whatevers optimal, preferably under/around 4x a week

day 1
barbell bench press 4 sets x 5-8 reps
bent over barbell row 4 sets x 5-8 reps
seated dumbbell shoulder press 3 sets x 6-10 reps
pull ups or lat pulldowns 3 sets x 8-12 reps or to failure
barbell bicep curls 3 sets x 8-12 reps
skull crushers 3 sets x 8-12 reps

day 2
barbell back squats 4 sets x 5-8 reps
romanian deadlifts rdls 3 sets x 6-10 reps
leg press 3 sets x 8-12 reps
leg curls 3 sets x 10-15 reps
standing calf raises 4 sets x 10-15 reps

day 3 rest

day 4
incline dumbbell press 4 sets x 8-12 reps
seated cable rows 4 sets x 10-15 reps
dumbbell lateral raises 4 sets x 12-15 reps
machine chest flyes 3 sets x 12-15 reps
face pulls 3 sets x 15-20 reps
hammer curls 3 sets x 10-15 reps
tricep pushdowns rope 3 sets x 10-15 reps

day 5
front squats or hack squats 4 sets x 8-12 reps
barbell hip thrusts 4 sets x 10-15 reps
bulgarian split squats 3 sets x 10-15 reps per leg
leg curls 3 sets x 12-15 reps
leg extensions 3 sets x 15-20 reps
seated calf raises 4 sets x 15-20 reps

days 6 and 7 rest

 

[shngstaaaa107]

day 1
barbell bench press 4 sets x 5-8 reps
bent over barbell row 4 sets x 5-8 reps
seated dumbbell shoulder press 3 sets x 6-10 reps
pull ups or lat pulldowns 3 sets x 8-12 reps or to failure
barbell bicep curls 3 sets x 8-12 reps
skull crushers 3 sets x 8-12 reps

day 2
barbell back squats 4 sets x 5-8 reps
romanian deadlifts rdls 3 sets x 6-10 reps
leg press 3 sets x 8-12 reps
leg curls 3 sets x 10-15 reps
standing calf raises 4 sets x 10-15 reps

day 3 rest

day 4
incline dumbbell press 4 sets x 8-12 reps
seated cable rows 4 sets x 10-15 reps
dumbbell lateral raises 4 sets x 12-15 reps
machine chest flyes 3 sets x 12-15 reps
face pulls 3 sets x 15-20 reps
hammer curls 3 sets x 10-15 reps
tricep pushdowns rope 3 sets x 10-15 reps

day 5
front squats or hack squats 4 sets x 8-12 reps
barbell hip thrusts 4 sets x 10-15 reps
bulgarian split squats 3 sets x 10-15 reps per leg
leg curls 3 sets x 12-15 reps
leg extensions 3 sets x 15-20 reps
seated calf raises 4 sets x 15-20 reps

days 6 and 7 rest

lowk might pick this one up myself

 

[shngstaaaa107]

Orka do u have access to a gym because a lot of these need a machine

 

[Bonesmashmaxxer]

first, you need bulk and add at least 500 calories to your daily value

i can drop my routine cus im also bulking but theres tons of great Upper/lower plans online

Dont bulk lmao its pointless and only a looksmin

 

[SvtvnTr14d]

Dont bulk lmao its pointless and only a looksmin

exactly i mean if u wanna gymcel sure but u wanna stay relatively lean like 15% and less bf

 

[shngstaaaa107]

Dont bulk lmao its pointless and only a looksmin

at least until you cut, as long as its a healthy bulk or done in moderation, youll look fine

 

[Pubertymaxxer3]

for no bull shit gym/lifting advice check out
1-lyle mcdonald (really good diet advice too)
2-TNF
3-Keenanrmalloy
4-Paul carter
you wont need anything else

 

[Bonesmashmaxxer]

day 1
barbell bench press 4 sets x 5-8 reps
bent over barbell row 4 sets x 5-8 reps
seated dumbbell shoulder press 3 sets x 6-10 reps
pull ups or lat pulldowns 3 sets x 8-12 reps or to failure
barbell bicep curls 3 sets x 8-12 reps
skull crushers 3 sets x 8-12 reps

day 2
barbell back squats 4 sets x 5-8 reps
romanian deadlifts rdls 3 sets x 6-10 reps
leg press 3 sets x 8-12 reps
leg curls 3 sets x 10-15 reps
standing calf raises 4 sets x 10-15 reps

day 3 rest

day 4
incline dumbbell press 4 sets x 8-12 reps
seated cable rows 4 sets x 10-15 reps
dumbbell lateral raises 4 sets x 12-15 reps
machine chest flyes 3 sets x 12-15 reps
face pulls 3 sets x 15-20 reps
hammer curls 3 sets x 10-15 reps
tricep pushdowns rope 3 sets x 10-15 reps

day 5
front squats or hack squats 4 sets x 8-12 reps
barbell hip thrusts 4 sets x 10-15 reps
bulgarian split squats 3 sets x 10-15 reps per leg
leg curls 3 sets x 12-15 reps
leg extensions 3 sets x 15-20 reps
seated calf raises 4 sets x 15-20 reps

days 6 and 7 rest

You dont need that many reps or sets atp its just diminishing returns

 

[shngstaaaa107]

for no bull shit gym/lifting advice check out
1-lyle mcdonald
2-TNF
3-Keenanrmalloy
4-Paul carter
you wont need anything else

tnf goated

 

[Bonesmashmaxxer]

for no bull shit gym/lifting advice check out
1-lyle mcdonald (really good diet advice too)
2-TNF
3-Keenanrmalloy
4-Paul carter
you wont need anything else

heavy on tnf

 

[Pubertymaxxer3]

tnf goated

agreed but lyle mcdonald is literally the founding father of what we now call science based lifting,
he has been preaching what is now considered “new knowledge” for years and years and really simplifies training imo

 

[SvtvnTr14d]

You dont need that many reps or sets atp its just diminishing returns

depends on the weight also just dont ego lift and its alr, he also said sum about taking rad so u have to kinda look at this differently then a natty person if that makes sense

 

[ykim]

i really cannot start thinking or going down any stupid rabbithole about hypertrophy or whatever.

I'm planning on taking RAD140 (I've gone to the gym for at most 1-2 months at a time before) and just going to the gym, I have a sort of pressure to keep me going to the gym this time that's being exerted on me by somebody else, so I just need some sort of workout plan to follow while taking rad, idk the names of shit and i'm not doing research into something as mindless as working out. also because i've got a lot going on rn, someone suggest a workout plan pls

I recommend push pull legs.

 

[Pubertymaxxer3]

I recommend push pull legs.

could work but is not optimal and you could frankly get way better results doing less
refer to my posts above

 

[Orka]

for no bull shit gym/lifting advice check out
1-lyle mcdonald (really good diet advice too)
2-TNF
3-Keenanrmalloy
4-Paul carter
you wont need anything else

Diet is pretty good imo, just lacking calorically, and i mostly want a routine i can follow which won't require me to think too much and lift shit brainlessly, what non-androgenic stuff do you recommend for muscle mass? I'm pretty skinny but want significant results within 6-9 months

 

[Pubertymaxxer3]

Diet is pretty good imo, just lacking calorically, and i mostly want a routine i can follow which won't require me to think too much and lift shit brainlessly, what non-androgenic stuff do you recommend for muscle mass? I'm pretty skinny but want significant results within 6-9 months

i am not very well versed on supplements/peptides but these recent years a lot has been developed, check tiktok (unironically) for that

 

[SvtvnTr14d]

thx 4 marking me as solution brotato took me a while to write that

 

[repulse]

sarms with no test base