Gymcels help me program my shit

[gokorg]

Just got my gym membership and needed help to program a good split with exercise and rep+set. I was looking at maybe a FBEOD, tbf I just need a good program to get a big ass chest, back and shoulders that will optimize hyperthrophy. Yes I know I write like a retard

 

[FiendFiend]

Just got my gym membership and needed help to program a good split with exercise and rep+set. I was looking at maybe a FBEOD, tbf I just need a good program to get a big ass chest, back and shoulders that will optimize hyperthrophy. Yes I know I write like a retard

listen to chunes and lift mush

 

[WRecking]

upper-lower 2-3 sets 8-10 reps or ppl good

 

[FiendFiend]

Just got my gym membership and needed help to program a good split with exercise and rep+set. I was looking at maybe a FBEOD, tbf I just need a good program to get a big ass chest, back and shoulders that will optimize hyperthrophy. Yes I know I write like a retard

its more about diet than anything, u just hit everything up on the upper body lowk over for u if u dont know what muscle ur working out with each movement

 

[yuk]

Anterior posterior supremacy

 

[FiendFiend]

Just got my gym membership and needed help to program a good split with exercise and rep+set. I was looking at maybe a FBEOD, tbf I just need a good program to get a big ass chest, back and shoulders that will optimize hyperthrophy. Yes I know I write like a retard

im ngl i used to wank about at the gym but ever since just listening to clav on everything to do with gym ive actually been making very good gains.

It all is just getting high protein low fat, limiting carbs thru the day but take ur carbs as a pre work out

Training legs is a meme

Be on some form of PED's or its cope, doesnt even have to derrive into something wild like test but you can experiment with SARMs and just take enclo whilst on them.

Frequency matters more than anything

Lift heavy, perfect form isnt all that important but dont have like actual dog shit form, find a weight u can lift with okay-ish form for a couple reps, not to wear your using other muscles or your legs to swing up the weight.

Dont cope with creatine or MK677, its just water retention it isnt real muscle growth your just being a fucking retard if u have a high sodium intake b4 gym. I literally see retards drink salt water at my gym and im like wtf

Im someone who could not build muscle for the life of me and this is the only shit that has worked for me.

 

[knightgtb65]

im ngl i used to wank about at the gym but ever since just listening to clav on everything to do with gym ive actually been making very good gains.

It all is just getting high protein low fat, limiting carbs thru the day but take ur carbs as a pre work out

Training legs is a meme

Be on some form of PED's or its cope, doesnt even have to derrive into something wild like test but you can experiment with SARMs and just take enclo whilst on them.

Frequency matters more than anything

Lift heavy, perfect form isnt all that important but dont have like actual dog shit form, find a weight u can lift with okay-ish form for a couple reps, not to wear your using other muscles or your legs to swing up the weight.

Dont cope with creatine or MK677, its just water retention it isnt real muscle growth your just being a fucking retard if u have a high sodium intake b4 gym. I literally see retards drink salt water at my gym and im like wtf

Im someone who could not build muscle for the life of me and this is the only shit that has worked for me.

good advice

 

[m0ss26]

start with weakpoints and hit legs last, if u want to gymcel for foid appeal this is the list:

Biceps and forearms are highest appeal

Shoulders and back are necessary to build your frame

Those four muscles need to be focus, so hit those first on every lift. Order based on what’s weakest for you

Chest, tris, and legs are least prio

You can get away with many exercises, and you should experiment and find what you like best but I’ll give you a general plan for full body:

EVERYTHING 1 RIR (one rep off total muscular failure)

Preacher curl (any curl works), 2 sets, 3-8 reps

Shoulder press, 2 sets, 3-8 reps (you can swap between this and side lateral raises every lift)

T-bar row (most rows work) 1-2 sets, 3-8 reps
Chest fly (pec dec, cable) 2 sets, 3-8 reps
Lat pull-down, 1-2 sets, 3-8 reps
Tricep pushdown/extensions, 2 sets, 3-8 reps

Leg extension, 2 sets, 3-8 reps
Seated hamstring curl, 2 sets, 3-8 reps

Calf raises if you want, you can do isolation forearm stuff if you want. If you really want to get the biggest legs possible, then hit some kind of squat directly after leg extensions

No need to isolate traps/rear delts, the tbar row gets enough stimulus

 

[knightgtb65]

Just got my gym membership and needed help to program a good split with exercise and rep+set. I was looking at maybe a FBEOD, tbf I just need a good program to get a big ass chest, back and shoulders that will optimize hyperthrophy. Yes I know I write like a retard

2-3 sets max per exercise depending on what it is with 2rir so close to failure, also rest ideally 2.5mins before starting the next set

 

[m0ss26]

Frequency matters more than anything

Lift heavy, perfect form isnt all that important but dont have like actual dog shit form, find a weight u can lift with okay-ish form for a couple reps,

True

 

[m0ss26]

Anterior posterior supremacy

Also a good option

 

[knightgtb65]

im ngl i used to wank about at the gym but ever since just listening to clav on everything to do with gym ive actually been making very good gains.

It all is just getting high protein low fat, limiting carbs thru the day but take ur carbs as a pre work out

Training legs is a meme

Be on some form of PED's or its cope, doesnt even have to derrive into something wild like test but you can experiment with SARMs and just take enclo whilst on them.

Frequency matters more than anything

Lift heavy, perfect form isnt all that important but dont have like actual dog shit form, find a weight u can lift with okay-ish form for a couple reps, not to wear your using other muscles or your legs to swing up the weight.

Dont cope with creatine or MK677, its just water retention it isnt real muscle growth your just being a fucking retard if u have a high sodium intake b4 gym. I literally see retards drink salt water at my gym and im like wtf

Im someone who could not build muscle for the life of me and this is the only shit that has worked for me.

id agree for the most part although i believe OP should prioritise learning correct form, helps prevent injury risk, helps to develop mind muscle connection faster in his gym journey and more efficiently and will progress at a faster rate (considering they sleep well, diet well and are consistent with ample volume and training harder than last time)

 

[gokorg]

start with weakpoints and hit legs last, if u want to gymcel for foid appeal this is the list:

Biceps and forearms are highest appeal

Shoulders and back are necessary to build your frame

Those four muscles need to be focus, so hit those first on every lift. Order based on what’s weakest for you

Chest, tris, and legs are least prio

You can get away with many exercises, and you should experiment and find what you like best but I’ll give you a general plan for full body:

EVERYTHING 1 RIR (one rep off total muscular failure)

Preacher curl (any curl works), 2 sets, 3-8 reps

Shoulder press, 2 sets, 3-8 reps (you can swap between this and side lateral raises every lift)

T-bar row (most rows work) 1-2 sets, 3-8 reps
Chest fly (pec dec, cable) 2 sets, 3-8 reps
Lat pull-down, 1-2 sets, 3-8 reps
Tricep pushdown/extensions, 2 sets, 3-8 reps

Leg extension, 2 sets, 3-8 reps
Seated hamstring curl, 2 sets, 3-8 reps

Calf raises if you want, you can do isolation forearm stuff if you want. If you really want to get the biggest legs possible, then hit some kind of squat directly after leg extensions

No need to isolate traps/rear delts, the tbar row gets enough stimulus

Thanks dude really helping me out, guessing by the programming it a fullbody split isn't it? and it seems there isn't a lot of exercise? Sorry for these maybe dumb questions I am lost ngl

 

[m0ss26]

Thanks dude really helping me out, guessing by the programming it a fullbody split isn't it? and it seems there isn't a lot of exercise? Sorry for these maybe dumb questions I am lost ngl

Correct, that’s a full body split

You are right, there’s not a lot of exercises for a reason, you want to do as little as possible to get the most amount of stimulus. If you are doing full body every other day you only really need about 2 sets per muscle group (1 exercise)

Trust me though, you will be in the gym for like 75-90 minutes between warming up and resting 3-5 minutes between the working sets.

 

[Melvin91723]

Just got my gym membership and needed help to program a good split with exercise and rep+set. I was looking at maybe a FBEOD, tbf I just need a good program to get a big ass chest, back and shoulders that will optimize hyperthrophy. Yes I know I write like a retard

Do UL/ppl with a shoulders and abs day in there

 

[gokorg]

Correct, that’s a full body split

You are right, there’s not a lot of exercises for a reason, you want to do as little as possible to get the most amount of stimulus. If you are doing full body every other day you only really need about 2 sets per muscle group (1 exercise)

Trust me though, you will be in the gym for like 75-90 minutes between warming up and resting 3-5 minutes between the working sets.

You said that this program was to gymcel for foids appeal and so it will give me enough stimulus and/ frequency to build those important point (Biceps, forearms, back and shoulders) right? Even though sleep, diet and other factors are more important to hyperthrrophy

 

[FiendFiend]

Do UL/ppl with a shoulders and abs day in there

jfl at abs day its all bodyfat % training abs is lowkey a meme, i think u will naturally increase them in size with having wank form if they r super small but i think putting a whole day for it is wild. Does nigga want ninja turtle abs? If you actually put on a couple lbs on your shoulders and arms your middle part of the body and abdominals will naturally develop and adapt to holding that increased weight on a daily.

U want a narrow waist, unless u have like death tier ab genetics dont hit abs. Chances r ur just high bf%

 

[m0ss26]

You said that this program was to gymcel for foids appeal and so it will give me enough stimulus and/ frequency to build those important point (Biceps, forearms, back and shoulders) right? Even though sleep, diet and other factors are more important to hyperthrrophy

Yes, this is an ideal program imo. Honestly I should probably make a whole guide atp.

And yes, it will take you a minute to get the form down and understand how heavy you need to go and also know what muscular failure is/how close you are to it.

Genetics is king by a mile, but of course you need sleep and diet down. If ur pretty lean just eat a bit above maintenance (start at like +300) and try to get a large amount of protein.

 

[m0ss26]

Do UL/ppl with a shoulders and abs day in there

Retarded advice

 

[gokorg]

Yes, this is an ideal program imo. Honestly I should probably make a whole guide atp.

And yes, it will take you a minute to get the form down and understand how heavy you need to go and also know what muscular failure is/how close you are to it.

Genetics is king by a mile, but of course you need sleep and diet down. If ur pretty lean just eat a bit above maintenance (start at like +300) and try to get a large amount of protein.

You should honestly this could help a lot of dumb retards like me but I am probably not going to start do ''bulk'' as I am quite fat at 20% bodyfat. I also understand the fact that some skills can only be learned with time and practice. Thank you for your efforts bro can't wait to try it out

 

[Jatt]

Just got my gym membership and needed help to program a good split with exercise and rep+set. I was looking at maybe a FBEOD, tbf I just need a good program to get a big ass chest, back and shoulders that will optimize hyperthrophy. Yes I know I write like a retard

Just copy me

I’m on roids so higher volume for me

 

[Melvin91723]

Retarded advice

Why so?

 

[m0ss26]

You should honestly this could help a lot of dumb retards like me but I am probably not going to start do ''bulk'' as I am quite fat at 20% bodyfat. I also understand the fact that some skills can only be learned with time and practice. Thank you for your efforts bro can't wait to try it out

Eat in a deficit then, lean is law. If you have money I suggest retatrutide. But everything else stays the same, eat a few hundred calories under maintence and try to get as much protein as you can. Also make sure you carb up before lifts.

 

[Melvin91723]

jfl at abs day its all bodyfat % training abs is lowkey a meme, i think u will naturally increase them in size with having wank form if they r super small but i think putting a whole day for it is wild. Does nigga want ninja turtle abs? If you actually put on a couple lbs on your shoulders and arms your middle part of the body and abdominals will naturally develop and adapt to holding that increased weight on a daily.

U want a narrow waist, unless u have like death tier ab genetics dont hit abs. Chances r ur just high bf%

I get what you’re saying about body fat, but abs aren’t just about leannes, they’re muscles too. If you want the lines to pop and a strong, defined waist, you need to train them directly. Compound lifts help, but they won’t give the thickness, separation, or oblique definition that makes abs look sharp. Low body fat shows them, but training shapes them. I thought like you too before but when I actually started training abs a saw a huge difference.