Gymcels please help

[franeisaisinltnhell]

I haven’t ever worked out cause it hurts and I just fucking hate it but I’ve came to a point in my life where I need some muscle and a better frame. Can any gymcels give me the best guide/split to gain muscle optimally and doesn’t require too much gym time.

 

[copingmaxnt]

I haven’t ever worked out cause it hurts and I just fucking hate it but I’ve came to a point in my life where I need some muscle and a better frame. Can any gymcels give me the best guide/split to gain muscle optimally and doesn’t require too much gym time.

Upper Lower split 4 days a week is good

 

[franeisaisinltnhell]

Upper Lower split 4 days a week is good

Can you do me a favor and tell me what excercises and days that looks like, I searched that up and a lot of different shit shows up

 

[copingmaxnt]

ULRULRR

Mon-Sun
R means rest.

For upper, i start with incline smith bench,lat pull down, smith shoulder press, T bar rows, Pec Fly Dec, Rear Delts Fly, cable lateral raises, tricep pushdown and supported dumbbell bicep curls

For lower, barbell squats, sldl, leg curls, leg extension, calves and hips

Every workout i do one set warm up then one set heavy 6-8 rapes 0 rir

 

[Vulcan57]

I do a 4 day split
Day 1 - Chest & Tris - Incline chest press (machine), dumbbell chest press, pec deck machine, straight bar tricep pushdowns, tricep rope, standing tricep cable french press (don't fully lockout ROM for chest exercises)
Day 2 - Back & Abs (Get lifting straps for back) - close grip lat pulldowns - lat pulldown/row machine, cable rows (deep stretch and stay leaning forward), rear delt flyes - you can really do anything for abs just train to failure. would recommend looking up weighted ab exercises
Day 3 - Shoulders & Biceps (+traps) - Dumbbell curls, machine lateral raises, ez bar curls, dumbbell shoulder press, preacher curls, cable lateral raises, dumbbell or barbell shrugs (can use straps) (can also add face pulls for more traps)
Day 4 - Legs (optional but recommended to at least half ass it) - leg press (1 set), hamstring curls, machine hip thrusts, leg extensions (quads), can do any weighted machine for calves
Rest day after day 4 is optional, only take a rest day here when you need it/if your chest & tris are still sore.

Most of those exercises just stick with 2 sets. Go heavy, rep range should be 6-10 to absolute failure, progressive overload. Limit your rest in between sets, you should only need 30 seconds max, you can get a great workout in even just 30 minutes. Experiment with new exercises over time and see what you like best. Eat more carbs before the gym, more protein after. Creatine and protein powder is all you really need.

I'm a gymcel and upper lower is cope, I mog anyone that does it (if they're not blasting gear). Best advice I can give is don't be a pussy. Learn to train hard whatever it takes to get you fired up. Going to the gym doesn't mean shit if you quit a set when it hurts vs when you physically cant do even a half rep more.

 

[оrg]

I do a 4 day split
Day 1 - Chest & Tris - Incline chest press (machine), dumbbell chest press, pec deck machine, straight bar tricep pushdowns, tricep rope, standing tricep cable french press (don't fully lockout ROM for chest exercises)
Day 2 - Back & Abs (Get lifting straps for back) - close grip lat pulldowns - lat pulldown/row machine, cable rows (deep stretch and stay leaning forward), rear delt flyes - you can really do anything for abs just train to failure. would recommend looking up weighted ab exercises
Day 3 - Shoulders & Biceps (+traps) - Dumbbell curls, machine lateral raises, ez bar curls, dumbbell shoulder press, preacher curls, cable lateral raises, dumbbell or barbell shrugs (can use straps) (can also add face pulls for more traps)
Day 4 - Legs (optional but recommended to at least half ass it) - leg press (1 set), hamstring curls, machine hip thrusts, leg extensions (quads), can do any weighted machine for calves
Rest day after day 4 is optional, only take a rest day here when you need it/if your chest & tris are still sore.

Most of those exercises just stick with 2 sets. Go heavy, rep range should be 6-10 to absolute failure, progressive overload. Limit your rest in between sets, you should only need 30 seconds max, you can get a great workout in even just 30 minutes. Experiment with new exercises over time and see what you like best. Eat more carbs before the gym, more protein after. Creatine and protein powder is all you really need.

I'm a gymcel and upper lower is cope, I mog anyone that does it (if they're not blasting gear). Best advice I can give is don't be a pussy. Learn to train hard whatever it takes to get you fired up. Going to the gym doesn't mean shit if you quit a set when it hurts vs when you physically cant do even a half rep more.

ima try this

 

[оrg]

I do a 4 day split
Day 1 - Chest & Tris - Incline chest press (machine), dumbbell chest press, pec deck machine, straight bar tricep pushdowns, tricep rope, standing tricep cable french press (don't fully lockout ROM for chest exercises)
Day 2 - Back & Abs (Get lifting straps for back) - close grip lat pulldowns - lat pulldown/row machine, cable rows (deep stretch and stay leaning forward), rear delt flyes - you can really do anything for abs just train to failure. would recommend looking up weighted ab exercises
Day 3 - Shoulders & Biceps (+traps) - Dumbbell curls, machine lateral raises, ez bar curls, dumbbell shoulder press, preacher curls, cable lateral raises, dumbbell or barbell shrugs (can use straps) (can also add face pulls for more traps)
Day 4 - Legs (optional but recommended to at least half ass it) - leg press (1 set), hamstring curls, machine hip thrusts, leg extensions (quads), can do any weighted machine for calves
Rest day after day 4 is optional, only take a rest day here when you need it/if your chest & tris are still sore.

Most of those exercises just stick with 2 sets. Go heavy, rep range should be 6-10 to absolute failure, progressive overload. Limit your rest in between sets, you should only need 30 seconds max, you can get a great workout in even just 30 minutes. Experiment with new exercises over time and see what you like best. Eat more carbs before the gym, more protein after. Creatine and protein powder is all you really need.

I'm a gymcel and upper lower is cope, I mog anyone that does it (if they're not blasting gear). Best advice I can give is don't be a pussy. Learn to train hard whatever it takes to get you fired up. Going to the gym doesn't mean shit if you quit a set when it hurts vs when you physically cant do even a half rep more.

also do you do incline dumbell chest press or nah?

 

[GHaddictedgymcel]

I haven’t ever worked out cause it hurts and I just fucking hate it but I’ve came to a point in my life where I need some muscle and a better frame. Can any gymcels give me the best guide/split to gain muscle optimally and doesn’t require too much gym time.

I run push, pull, legs, upper, lower, arms. It’s worked well for me over a few months. You need to spend at most 45 mins in the gym per day.

 

[iblamemoad]

I haven’t ever worked out cause it hurts and I just fucking hate it but I’ve came to a point in my life where I need some muscle and a better frame. Can any gymcels give me the best guide/split to gain muscle optimally and doesn’t require too much gym time.

take edvice from BP Fitness he's on yt

 

[yetlet808]

Js do chest flies 2sets, shoulder press 2sets, lat raises 2sets, tricep pushdown 2sets not with the rope, lat pulldown or pullups 2sets, seated rows 2sets, bayesian curls 2sets and do this 3 times a week. You prob dont have to do 2 sets, one may be enough as the first set does like 70% of the muscle. Legs are useless dont do them

 

[Vulcan57]

also do you do incline dumbell chest press or nah?

Not usually I prefer machine but it is a great movement, can totally be included. I usually do dumbbell shoulder press

 

[TheFactistCow]

I haven’t ever worked out cause it hurts and I just fucking hate it but I’ve came to a point in my life where I need some muscle and a better frame. Can any gymcels give me the best guide/split to gain muscle optimally and doesn’t require too much gym time.

it take 10x longer to gain muscle if it dont hurt, like it doesnt HAVE to hurt but if the consensus is the harder you train the more yo u get, so unless you got some issue with your body then you just lack any discipline, there will never be an easy way to do it and get the same results, just use machines at this point and abuse leverage and cables, just up the frequency and volume and lower the weight but you cant expect anything drastic with a bitch mindeset

 

[BR32]

ULRULRR

Mon-Sun
R means rest.

For upper, i start with incline smith bench,lat pull down, smith shoulder press, T bar rows, Pec Fly Dec, Rear Delts Fly, cable lateral raises, tricep pushdown and supported dumbbell bicep curls

For lower, barbell squats, sldl, leg curls, leg extension, calves and hips

Every workout i do one set warm up then one set heavy 6-8 rapes 0 rir

I do almost exactly the same exercises

 

[calvinc]

You need upper echelon discipline to stay in the gym off of that alone, for 90% of people you have to fall in love with it first. For the first 3 - 6 months just do the exercises you like. I do push-pull-leg-push-pull-leg-rest split, but upper-lower-rest-upper-lower-rest-rest is good too. For each part of the split just do the exercises you actually enjoy doing for a while and eventually you'll be wondering how you ever lived without going to the gym and you'll be able to force yourself to do the shit you hate

Chest workouts are the most viscerally satisfying for most people, flat bench is probably the most fun workout you ever do in the gym

 

[copingmaxnt]

I do almost exactly the same exercises

Mirin brah doing upper rn in the gym as we speak