Gymmaxxers pls GIH How to gymmaxx with least aging Side effects

[Alexander Sorgers]

Im 6,6ft with an avrg frame for my height id say.

Which Training Plan would you guys recommend for max v taper and minimizing Cortisol and aging Side effects?

Like what do you guys think abt heavy compounds Like ohp should i do lateral Raises to mitigate the Stress instead?

How many reps ? How many Sets ?

How many rir



Rn my Plan Looks Like ts



All to failure

Day:

1

Over Head Press 3 × 8-12

Pullups 3× 8-12

Lateral Raises 3× 8-12

Reverse Dumbbell CURLS (for forearms) 3×8-12



2

Some strechtching and Mobility



3

Neck curls 3× 10-18

Hanging Leg raises 3×8-12

Situps 3× 8-12

Stomavh Vacuum 3× as Long as i can hold

Lateral Raises 3× 8-12




4 some strechting and Mobility



Repeat

 

[KB_maxxer]

6'6

 

[loyaltothesoil]

Hi there, hopefully I can be of some use here.

I believe you are doing too much volume if you are doing every set to failure.

I don't recommend going to failure (0 RIR) on any set, as the fatigue outweighs the muscle building benefit.

Since you are familiar with the concept of RIR, I suggest you do 2 sets of 6-8 reps with each set being a 1 RIR set.

Take notes of each set and how many reps you do.

With this, I also suggest you do more exercises than what you are already doing; I think you will end up with muscle imbalances if you keep going the way you are.

If you want, I can paste an ideal workout day for a 4 day cycle.

Also, it is key to note that the 'V Taper' you are aiming to achieve will be made in the gym but revealed in the kitchen. BF% is key here.

Hope this helps

 

[Alexander Sorgers]

Hi there, hopefully I can be of some use here.

I believe you are doing too much volume if you are doing every set to failure.

I don't recommend going to failure (0 RIR) on any set, as the fatigue outweighs the muscle building benefit.

Since you are familiar with the concept of RIR, I suggest you do 2 sets of 6-8 reps with each set being a 1 RIR set.

Take notes of each set and how many reps you do.

With this, I also suggest you do more exercises than what you are already doing; I think you will end up with muscle imbalances if you keep going the way you are.

If you want, I can paste an ideal workout day for a 4 day cycle.

Also, it is key to note that the 'V Taper' you are aiming to achieve will be made in the gym but revealed in the kitchen. BF% is key here.

Hope this helps

Ok the 1 rir Tip is good, i thought that compounds Like ohp and pullups are enough because they also train Arms fully

 

[Alexander Sorgers]

Hi there, hopefully I can be of some use here.

I believe you are doing too much volume if you are doing every set to failure.

I don't recommend going to failure (0 RIR) on any set, as the fatigue outweighs the muscle building benefit.

Since you are familiar with the concept of RIR, I suggest you do 2 sets of 6-8 reps with each set being a 1 RIR set.

Take notes of each set and how many reps you do.

With this, I also suggest you do more exercises than what you are already doing; I think you will end up with muscle imbalances if you keep going the way you are.

If you want, I can paste an ideal workout day for a 4 day cycle.

Also, it is key to note that the 'V Taper' you are aiming to achieve will be made in the gym but revealed in the kitchen. BF% is key here.

Hope this helps

Id appreciate If you could Help me, doesnt have to He 4 days but Just as much muscle with least aging through Cortisol mtor

 

[Alexander Sorgers]

6'6

 

[appealisLAW]

Which Training Plan would you guys recommend for max v taper and minimizing Cortisol and aging Side effects?

 

[Alexander Sorgers]

Keep ldaring foid

 

[loyaltothesoil]

Ok the 1 rir Tip is good, i thought that compounds Like ohp and pullups are enough because they also train Arms fully

They are not enough. You need to do at least 1 exercise that targets the triceps / biceps directly, I personally do 2-3 exercises for biceps and triceps each per workout, depending on where I am in the workout cycle.

Id appreciate If you could Help me, doesnt have to He 4 days but Just as much muscle with least aging through Cortisol mtor

Well, if you don't want to release cortisol, don't do intensive cardio, as that will release a lot of cortisol afaik. Working out consistently will improve the regularity of your cortisol release and decrease your resting cortisol levels.

I recommend doing ULUL. I do Upper 1/Rest/Lower 1/Rest/Upper 2/Rest/Lower 2/Rest.

Here is a sample Upper 1 day.

U1 2/11/25

Incline Press machine

Set 1 - 5 reps of 35kg per arm (0-1 RIR)
Set 2 - 6 reps of 30kg per arm (1 RIR)


Plated Row machine

Set 1 - 7 reps or 50kg each arm (2+ RIR)
Set 2 - 6 reps of 60kg each arm (1 RIR)
Set 3 - 7 reps of 55kg each arm (0-1 RIR)

Seated Tricep Press

Set 1 - 8 reps of 95kg (2+ RIR)
Set 2 - 7 reps of 102.5kg (1 RIR)

Pec Deck

Set 1 - 6/7 reps of 60kg (1 RIR)
Set 2 - 6 reps of 60kg (0 RIR)

Seated Dumbbell Bicep Curls (slight incline)

Set 1 - 6 reps of 18kg per arm (1 RIR)
Set 2 - 7/8 reps of 16kg per arm (1 RIR)

Cable Row machine

Set 1 - 6 reps of 85kg (1 RIR)
Set 2 - 6 reps of 80kg (0 RIR)

Straight Bar Tricep Pushdown

Set 1 - 7 reps of 31.25kg (1 RIR)
Set 2 - 6 reps of 31.25kg (1 RIR)

Straight Bar False grip Bicep Curl

Set 1 - 7 reps of 21.25kg (2+ RIR)
Set 2 - 7 reps of 23.75kg (1 RIR)

Smith Machine Military Press

Set 1 - 6 reps of 10kg each side (1 RIR)
Set 2 - 5 reps of 10kg each side (1 RIR)
Set 3 - 5 reps of 10kg each side (0 RIR)


This is not an ideal workout just to clarify, but I was sampling some new machines / exercises. Once I build consistency with those exercises / machines, I will approach 2 sets of 6-8 reps with 1 RIR.

Hope this is of help to you

 

[m0ss26]

FB 3x a week (good because you dont have to workout all week, less stress)
One exercise per muscle (low volume)
1-2 reps off failure each set (less stress because you not going to failure)
1-2 sets per exercise (low volume)

Also just use all machines, dont do compounds (less stress as well)
No need to squat, for legs just leg extension + hamstring curl

 

[Alexander Sorgers]

They are not enough. You need to do at least 1 exercise that targets the triceps / biceps directly, I personally do 2-3 exercises for biceps and triceps each per workout, depending on where I am in the workout cycle.


Well, if you don't want to release cortisol, don't do intensive cardio, as that will release a lot of cortisol afaik. Working out consistently will improve the regularity of your cortisol release and decrease your resting cortisol levels.

I recommend doing ULUL. I do Upper 1/Rest/Lower 1/Rest/Upper 2/Rest/Lower 2/Rest.

Here is a sample Upper 1 day.

U1 2/11/25

Incline Press machine

Set 1 - 5 reps of 35kg per arm (0-1 RIR)
Set 2 - 6 reps of 30kg per arm (1 RIR)


Plated Row machine

Set 1 - 7 reps or 50kg each arm (2+ RIR)
Set 2 - 6 reps of 60kg each arm (1 RIR)
Set 3 - 7 reps of 55kg each arm (0-1 RIR)

Seated Tricep Press

Set 1 - 8 reps of 95kg (2+ RIR)
Set 2 - 7 reps of 102.5kg (1 RIR)

Pec Deck

Set 1 - 6/7 reps of 60kg (1 RIR)
Set 2 - 6 reps of 60kg (0 RIR)

Seated Dumbbell Bicep Curls (slight incline)

Set 1 - 6 reps of 18kg per arm (1 RIR)
Set 2 - 7/8 reps of 16kg per arm (1 RIR)

Cable Row machine

Set 1 - 6 reps of 85kg (1 RIR)
Set 2 - 6 reps of 80kg (0 RIR)

Straight Bar Tricep Pushdown

Set 1 - 7 reps of 31.25kg (1 RIR)
Set 2 - 6 reps of 31.25kg (1 RIR)

Straight Bar False grip Bicep Curl

Set 1 - 7 reps of 21.25kg (2+ RIR)
Set 2 - 7 reps of 23.75kg (1 RIR)

Smith Machine Military Press

Set 1 - 6 reps of 10kg each side (1 RIR)
Set 2 - 5 reps of 10kg each side (1 RIR)
Set 3 - 5 reps of 10kg each side (0 RIR)


This is not an ideal workout just to clarify, but I was sampling some new machines / exercises. Once I build consistency with those exercises / machines, I will approach 2 sets of 6-8 reps with 1 RIR.

Hope this is of help to you

Ty very helpful