Gymmaxxing ULTIMATE FULL NATURAL GUIDE

[judif3r]

I'll keep it short for u low attention span goldfishes, anyways here is EVERYTHING I know summarized and made into a guide.
Oh btw, here is my 1y NATURAL transformation just so you know I know how this shit works (16-17):

This is before at 16

Exactly one year and one week apart, me now at 17, here are more pictures for further proof of my current status.

Again, I did this COMPLETELY NATURAL so my testosterone is still rising and I am not even close to my full potential.
Also if I took roids my shoulders and traps would be massive bc they have the most androgen receptors, but look at my traps
Here is how I did it:

1. The Training

• Progressive Overload (PO): This is non-negotiable. Ur muscles adapt to stress. If u are still curling the same weight you were last month, ur cooked. Incrementally increase weight, reps, or sets over time. Try to do this for EVERY workout . Also keep ur form when doing these exercises u don't wanna ego lift and lose a ton of gains when you get injured.
• Volume: You need enough stimulus to trigger hypertrophy (muscle growth). Aim for a weekly volume that’s challenging but recoverable. We’re talking 10-20 sets per muscle group per week for optimal gains. Adjust based on recovery and personal goals. (Like for me I am working on shoulders a lot rn so I do 15 sets per week but for example for calves I do 3).
• Frequency: Don’t be afraid to hit each muscle group multiple times per week. Studies show increased muscle protein synthesis and growth with higher frequency training. Split it however u want, as long as ur recovery is on point and ur not doing a bs split. (I recommen upper/loweror PPL for beginners, NOT A BRO SPLIT PLEASE it's so shit )
• Fatigue: To keep the workouts in an optimal fatigue to stimulus ratio, do your sets with 4-6 reps with 1-0 RIR (reps in reserve). (If u can't do 4 reps decrease weight, if u do more than 6 increase weight slightly, micro PO is op)
• Focus on MECHANICAL TENSION: None of that cope bullshit with time under tension or whatever, just focus on what I mentioned before. Mechanical tension is the main driver of hypertrophy

Diet and Nutrition

• Protein: The building blocks of muscle. Aim for 0.8-1 gram of protein per pound of bodyweight (1.6-2.2g/kg for normal people ). Prioritize high-quality protein sources like meat, eggs, and whey. Don’t be a soycel or drink that soylent shit . Also if ur vegan just give up, the vegan proteins are bs and have almost no leucine so just stop reading and either become normal or keep being small.
• Calories: You should probably do a caloric surplus to build muscle. Start with a surplus of 250-500 calories per day and adjust based on ur progress. Track ur macros. It’s annoying but it helped me a lot. DO NOT bulk if u are more than 18% bf, just maingain.
• The rest: Just eat a balanced diet, no excessive fast foods etc. it's not that complicated.

Sleep

• 7-9 Hours: Aim for at least 7-9 hours of quality sleep per night. Sleep is incredibly op, this is when your body repairs and rebuilds muscle tissue. Melatonin is your friend.

PEDs & Supplements:

• Creatine: I don't even need to explain this.. No proven bad side effects and just more gains + proven to help with cognitive functions.
• Protein Powder: Good if you stroggle to hit the daily, not necessary
• Others: Unnecessary/Minimal effect
• Roids: I know a LOT about this and I see so so SO MUCH bullshit and misinformation abt this on this site it genuinely hurts me . (Even though im natty I informed myself bc I might take them later on) so if this gets bumped high enough I will make a post about it.

Hope this helps! Didn't get too detailed so some u might have some questions, go ahead and ask!

 

[J99]

brutal no reply good thread

 

[kazama]

I'll keep it short for u low attention span goldfishes, anyways here is EVERYTHING I know summarized and made into a guide.
Oh btw, here is my 1y NATURAL transformation just so you know I know how this shit works (16-17):
View attachment 3522182 This is before at 16
View attachment 3522183 Exactly one year and one week apart, me now at 17, here are more pictures for further proof of my current status.
View attachment 3522184View attachment 3522185
Again, I did this COMPLETELY NATURAL so my testosterone is still rising and I am not even close to my full potential.
Also if I took roids my shoulders and traps would be massive bc they have the most androgen receptors, but look at my traps
Here is how I did it:

1. The Training

• Progressive Overload (PO): This is non-negotiable. Ur muscles adapt to stress. If u are still curling the same weight you were last month, ur cooked. Incrementally increase weight, reps, or sets over time. Try to do this for EVERY workout . Also keep ur form when doing these exercises u don't wanna ego lift and lose a ton of gains when you get injured.
• Volume: You need enough stimulus to trigger hypertrophy (muscle growth). Aim for a weekly volume that’s challenging but recoverable. We’re talking 10-20 sets per muscle group per week for optimal gains. Adjust based on recovery and personal goals. (Like for me I am working on shoulders a lot rn so I do 15 sets per week but for example for calves I do 3).
• Frequency: Don’t be afraid to hit each muscle group multiple times per week. Studies show increased muscle protein synthesis and growth with higher frequency training. Split it however u want, as long as ur recovery is on point and ur not doing a bs split. (I recommen upper/loweror PPL for beginners, NOT A BRO SPLIT PLEASE it's so shit )
• Fatigue: To keep the workouts in an optimal fatigue to stimulus ratio, do your sets with 4-6 reps with 1-0 RIR (reps in reserve). (If u can't do 4 reps decrease weight, if u do more than 6 increase weight slightly, micro PO is op)
• Focus on MECHANICAL TENSION: None of that cope bullshit with time under tension or whatever, just focus on what I mentioned before. Mechanical tension is the main driver of hypertrophy

Diet and Nutrition

• Protein: The building blocks of muscle. Aim for 0.8-1 gram of protein per pound of bodyweight (1.6-2.2g/kg for normal people ). Prioritize high-quality protein sources like meat, eggs, and whey. Don’t be a soycel or drink that soylent shit . Also if ur vegan just give up, the vegan proteins are bs and have almost no leucine so just stop reading and either become normal or keep being small.
• Calories: You should probably do a caloric surplus to build muscle. Start with a surplus of 250-500 calories per day and adjust based on ur progress. Track ur macros. It’s annoying but it helped me a lot. DO NOT bulk if u are more than 18% bf, just maingain.
• The rest: Just eat a balanced diet, no excessive fast foods etc. it's not that complicated.

Sleep

• 7-9 Hours: Aim for at least 7-9 hours of quality sleep per night. Sleep is incredibly op, this is when your body repairs and rebuilds muscle tissue. Melatonin is your friend.

PEDs & Supplements:

• Creatine: I don't even need to explain this.. No proven bad side effects and just more gains + proven to help with cognitive functions.
• Protein Powder: Good if you stroggle to hit the daily, not necessary
• Others: Unnecessary/Minimal effect
• Roids: I know a LOT about this and I see so so SO MUCH bullshit and misinformation abt this on this site it genuinely hurts me . (Even though im natty I informed myself bc I might take them later on) so if this gets bumped high enough I will make a post about it.

Hope this helps! Didn't get too detailed so some u might have some questions, go ahead and ask!

Great topic

 

[judif3r]

brutal no reply good thread

Thanks bro

 

[judif3r]

Great topic

It’s one I am the most knowledgeable on so it just made sense

 

[yorkmog]

great thread bro
what does your workout routine look like

 

[looks>books]

I'll keep it short for u low attention span goldfishes, anyways here is EVERYTHING I know summarized and made into a guide.
Oh btw, here is my 1y NATURAL transformation just so you know I know how this shit works (16-17):
View attachment 3522182 This is before at 16
View attachment 3522183 Exactly one year and one week apart, me now at 17, here are more pictures for further proof of my current status.
View attachment 3522184View attachment 3522185
Again, I did this COMPLETELY NATURAL so my testosterone is still rising and I am not even close to my full potential.
Also if I took roids my shoulders and traps would be massive bc they have the most androgen receptors, but look at my traps
Here is how I did it:

1. The Training

• Progressive Overload (PO): This is non-negotiable. Ur muscles adapt to stress. If u are still curling the same weight you were last month, ur cooked. Incrementally increase weight, reps, or sets over time. Try to do this for EVERY workout . Also keep ur form when doing these exercises u don't wanna ego lift and lose a ton of gains when you get injured.
• Volume: You need enough stimulus to trigger hypertrophy (muscle growth). Aim for a weekly volume that’s challenging but recoverable. We’re talking 10-20 sets per muscle group per week for optimal gains. Adjust based on recovery and personal goals. (Like for me I am working on shoulders a lot rn so I do 15 sets per week but for example for calves I do 3).
• Frequency: Don’t be afraid to hit each muscle group multiple times per week. Studies show increased muscle protein synthesis and growth with higher frequency training. Split it however u want, as long as ur recovery is on point and ur not doing a bs split. (I recommen upper/loweror PPL for beginners, NOT A BRO SPLIT PLEASE it's so shit )
• Fatigue: To keep the workouts in an optimal fatigue to stimulus ratio, do your sets with 4-6 reps with 1-0 RIR (reps in reserve). (If u can't do 4 reps decrease weight, if u do more than 6 increase weight slightly, micro PO is op)
• Focus on MECHANICAL TENSION: None of that cope bullshit with time under tension or whatever, just focus on what I mentioned before. Mechanical tension is the main driver of hypertrophy

Diet and Nutrition

• Protein: The building blocks of muscle. Aim for 0.8-1 gram of protein per pound of bodyweight (1.6-2.2g/kg for normal people ). Prioritize high-quality protein sources like meat, eggs, and whey. Don’t be a soycel or drink that soylent shit . Also if ur vegan just give up, the vegan proteins are bs and have almost no leucine so just stop reading and either become normal or keep being small.
• Calories: You should probably do a caloric surplus to build muscle. Start with a surplus of 250-500 calories per day and adjust based on ur progress. Track ur macros. It’s annoying but it helped me a lot. DO NOT bulk if u are more than 18% bf, just maingain.
• The rest: Just eat a balanced diet, no excessive fast foods etc. it's not that complicated.

Sleep

• 7-9 Hours: Aim for at least 7-9 hours of quality sleep per night. Sleep is incredibly op, this is when your body repairs and rebuilds muscle tissue. Melatonin is your friend.

PEDs & Supplements:

• Creatine: I don't even need to explain this.. No proven bad side effects and just more gains + proven to help with cognitive functions.
• Protein Powder: Good if you stroggle to hit the daily, not necessary
• Others: Unnecessary/Minimal effect
• Roids: I know a LOT about this and I see so so SO MUCH bullshit and misinformation abt this on this site it genuinely hurts me . (Even though im natty I informed myself bc I might take them later on) so if this gets bumped high enough I will make a post about it.

Hope this helps! Didn't get too detailed so some u might have some questions, go ahead and ask!

Based. Doing Gods work
Posts like this make me pay it forward by not gatekeeping

 

[judif3r]

Based. Doing Gods work
Posts like this make me pay it forward by not gatekeeping

Hell yeah bro

 

[judif3r]

great thread bro
what does your workout routine look like

Its personalised so it wouldn’t be optimal for you guys but its just basic exercises and stick to those for a long time. Choose smth like PPL or Upper Lower if you’re a beginner, when ur more advanced u can personalise it to have more of some muscles that you are lacking or you just wanna have them bigger

 

[yorkmog]

Its personalised so it wouldn’t be optimal for you guys but its just basic exercises and stick to those for a long time. Choose smth like PPL or Upper Lower if you’re a beginner, when ur more advanced u can personalise it to have more of some muscles that you are lacking or you just wanna have them bigger

bless

 

[DeepFossa@15]

Good thread

 

[judif3r]

Good thread

Thanks!

 

[kazama]

It’s one I am the most knowledgeable on so it just made sense

Really a great topic, one of the only ones about Gymax that talks about the importance of load progression and weekly volume.Hardly see any topic mentioning that

 

[autistic_tendencies]

Everything works unil it doesn’t anymore

 

[Debetro]

Dyel

 

[judif3r]

Dyel

I knew this was coming

 

[PajeetHvnter]

Good thread

 

[judif3r]

Good thread

Thanks!

 

[johnsterg]

I'll keep it short for u low attention span goldfishes, anyways here is EVERYTHING I know summarized and made into a guide.
Oh btw, here is my 1y NATURAL transformation just so you know I know how this shit works (16-17):
View attachment 3522182 This is before at 16
View attachment 3522183 Exactly one year and one week apart, me now at 17, here are more pictures for further proof of my current status.
View attachment 3522184View attachment 3522185
Again, I did this COMPLETELY NATURAL so my testosterone is still rising and I am not even close to my full potential.
Also if I took roids my shoulders and traps would be massive bc they have the most androgen receptors, but look at my traps
Here is how I did it:

1. The Training

• Progressive Overload (PO): This is non-negotiable. Ur muscles adapt to stress. If u are still curling the same weight you were last month, ur cooked. Incrementally increase weight, reps, or sets over time. Try to do this for EVERY workout . Also keep ur form when doing these exercises u don't wanna ego lift and lose a ton of gains when you get injured.
• Volume: You need enough stimulus to trigger hypertrophy (muscle growth). Aim for a weekly volume that’s challenging but recoverable. We’re talking 10-20 sets per muscle group per week for optimal gains. Adjust based on recovery and personal goals. (Like for me I am working on shoulders a lot rn so I do 15 sets per week but for example for calves I do 3).
• Frequency: Don’t be afraid to hit each muscle group multiple times per week. Studies show increased muscle protein synthesis and growth with higher frequency training. Split it however u want, as long as ur recovery is on point and ur not doing a bs split. (I recommen upper/loweror PPL for beginners, NOT A BRO SPLIT PLEASE it's so shit )
• Fatigue: To keep the workouts in an optimal fatigue to stimulus ratio, do your sets with 4-6 reps with 1-0 RIR (reps in reserve). (If u can't do 4 reps decrease weight, if u do more than 6 increase weight slightly, micro PO is op)
• Focus on MECHANICAL TENSION: None of that cope bullshit with time under tension or whatever, just focus on what I mentioned before. Mechanical tension is the main driver of hypertrophy

Diet and Nutrition

• Protein: The building blocks of muscle. Aim for 0.8-1 gram of protein per pound of bodyweight (1.6-2.2g/kg for normal people ). Prioritize high-quality protein sources like meat, eggs, and whey. Don’t be a soycel or drink that soylent shit . Also if ur vegan just give up, the vegan proteins are bs and have almost no leucine so just stop reading and either become normal or keep being small.
• Calories: You should probably do a caloric surplus to build muscle. Start with a surplus of 250-500 calories per day and adjust based on ur progress. Track ur macros. It’s annoying but it helped me a lot. DO NOT bulk if u are more than 18% bf, just maingain.
• The rest: Just eat a balanced diet, no excessive fast foods etc. it's not that complicated.

Sleep

• 7-9 Hours: Aim for at least 7-9 hours of quality sleep per night. Sleep is incredibly op, this is when your body repairs and rebuilds muscle tissue. Melatonin is your friend.

PEDs & Supplements:

• Creatine: I don't even need to explain this.. No proven bad side effects and just more gains + proven to help with cognitive functions.
• Protein Powder: Good if you stroggle to hit the daily, not necessary
• Others: Unnecessary/Minimal effect
• Roids: I know a LOT about this and I see so so SO MUCH bullshit and misinformation abt this on this site it genuinely hurts me . (Even though im natty I informed myself bc I might take them later on) so if this gets bumped high enough I will make a post about it.

Hope this helps! Didn't get too detailed so some u might have some questions, go ahead and

 

[johnsterg]

good thread

 

[judif3r]

good thread

thanks bhai

 

[halloweed]

@Jonas2k7 what if …

 

[20/04/2008]

I'll keep it short for u low attention span goldfishes, anyways here is EVERYTHING I know summarized and made into a guide.
Oh btw, here is my 1y NATURAL transformation just so you know I know how this shit works (16-17):
View attachment 3522182 This is before at 16
View attachment 3522183 Exactly one year and one week apart, me now at 17, here are more pictures for further proof of my current status.
View attachment 3522184View attachment 3522185
Again, I did this COMPLETELY NATURAL so my testosterone is still rising and I am not even close to my full potential.
Also if I took roids my shoulders and traps would be massive bc they have the most androgen receptors, but look at my traps
Here is how I did it:

1. The Training

• Progressive Overload (PO): This is non-negotiable. Ur muscles adapt to stress. If u are still curling the same weight you were last month, ur cooked. Incrementally increase weight, reps, or sets over time. Try to do this for EVERY workout . Also keep ur form when doing these exercises u don't wanna ego lift and lose a ton of gains when you get injured.
• Volume: You need enough stimulus to trigger hypertrophy (muscle growth). Aim for a weekly volume that’s challenging but recoverable. We’re talking 10-20 sets per muscle group per week for optimal gains. Adjust based on recovery and personal goals. (Like for me I am working on shoulders a lot rn so I do 15 sets per week but for example for calves I do 3).
• Frequency: Don’t be afraid to hit each muscle group multiple times per week. Studies show increased muscle protein synthesis and growth with higher frequency training. Split it however u want, as long as ur recovery is on point and ur not doing a bs split. (I recommen upper/loweror PPL for beginners, NOT A BRO SPLIT PLEASE it's so shit )
• Fatigue: To keep the workouts in an optimal fatigue to stimulus ratio, do your sets with 4-6 reps with 1-0 RIR (reps in reserve). (If u can't do 4 reps decrease weight, if u do more than 6 increase weight slightly, micro PO is op)
• Focus on MECHANICAL TENSION: None of that cope bullshit with time under tension or whatever, just focus on what I mentioned before. Mechanical tension is the main driver of hypertrophy

Diet and Nutrition

• Protein: The building blocks of muscle. Aim for 0.8-1 gram of protein per pound of bodyweight (1.6-2.2g/kg for normal people ). Prioritize high-quality protein sources like meat, eggs, and whey. Don’t be a soycel or drink that soylent shit . Also if ur vegan just give up, the vegan proteins are bs and have almost no leucine so just stop reading and either become normal or keep being small.
• Calories: You should probably do a caloric surplus to build muscle. Start with a surplus of 250-500 calories per day and adjust based on ur progress. Track ur macros. It’s annoying but it helped me a lot. DO NOT bulk if u are more than 18% bf, just maingain.
• The rest: Just eat a balanced diet, no excessive fast foods etc. it's not that complicated.

Sleep

• 7-9 Hours: Aim for at least 7-9 hours of quality sleep per night. Sleep is incredibly op, this is when your body repairs and rebuilds muscle tissue. Melatonin is your friend.

PEDs & Supplements:

• Creatine: I don't even need to explain this.. No proven bad side effects and just more gains + proven to help with cognitive functions.
• Protein Powder: Good if you stroggle to hit the daily, not necessary
• Others: Unnecessary/Minimal effect
• Roids: I know a LOT about this and I see so so SO MUCH bullshit and misinformation abt this on this site it genuinely hurts me . (Even though im natty I informed myself bc I might take them later on) so if this gets bumped high enough I will make a post about it.

Hope this helps! Didn't get too detailed so some u might have some questions, go ahead and ask!

I don’t care you have great genetics good for you
But natty trainibg is copium
Go train a decade to look like a normie who injected 600 Deca for a year straight and eated and trained like shit

 

[übermog]

I don’t care you have great genetics good for you
But natty trainibg is copium
Go train a decade to look like a normie who injected 600 Deca for a year straight and eated and trained like shit

you can cap out your genetic potential with one six week beginnner cycle

 

[judif3r]

I don’t care you have great genetics good for you
But natty trainibg is copium
Go train a decade to look like a normie who injected 600 Deca for a year straight and eated and trained like shit

I do not have good genetics, my test levels are average. You just dont wanna put in the work. Also I’m young so I don’t wanna fuck up my T for life but hey u do u

 

[literaturrr]

I'll keep it short for u low attention span goldfishes, anyways here is EVERYTHING I know summarized and made into a guide.
Oh btw, here is my 1y NATURAL transformation just so you know I know how this shit works (16-17):
View attachment 3522182 This is before at 16
View attachment 3522183 Exactly one year and one week apart, me now at 17, here are more pictures for further proof of my current status.
View attachment 3522184View attachment 3522185
Again, I did this COMPLETELY NATURAL so my testosterone is still rising and I am not even close to my full potential.
Also if I took roids my shoulders and traps would be massive bc they have the most androgen receptors, but look at my traps
Here is how I did it:

1. The Training

• Progressive Overload (PO): This is non-negotiable. Ur muscles adapt to stress. If u are still curling the same weight you were last month, ur cooked. Incrementally increase weight, reps, or sets over time. Try to do this for EVERY workout . Also keep ur form when doing these exercises u don't wanna ego lift and lose a ton of gains when you get injured.
• Volume: You need enough stimulus to trigger hypertrophy (muscle growth). Aim for a weekly volume that’s challenging but recoverable. We’re talking 10-20 sets per muscle group per week for optimal gains. Adjust based on recovery and personal goals. (Like for me I am working on shoulders a lot rn so I do 15 sets per week but for example for calves I do 3).
• Frequency: Don’t be afraid to hit each muscle group multiple times per week. Studies show increased muscle protein synthesis and growth with higher frequency training. Split it however u want, as long as ur recovery is on point and ur not doing a bs split. (I recommen upper/loweror PPL for beginners, NOT A BRO SPLIT PLEASE it's so shit )
• Fatigue: To keep the workouts in an optimal fatigue to stimulus ratio, do your sets with 4-6 reps with 1-0 RIR (reps in reserve). (If u can't do 4 reps decrease weight, if u do more than 6 increase weight slightly, micro PO is op)
• Focus on MECHANICAL TENSION: None of that cope bullshit with time under tension or whatever, just focus on what I mentioned before. Mechanical tension is the main driver of hypertrophy

Diet and Nutrition

• Protein: The building blocks of muscle. Aim for 0.8-1 gram of protein per pound of bodyweight (1.6-2.2g/kg for normal people ). Prioritize high-quality protein sources like meat, eggs, and whey. Don’t be a soycel or drink that soylent shit . Also if ur vegan just give up, the vegan proteins are bs and have almost no leucine so just stop reading and either become normal or keep being small.
• Calories: You should probably do a caloric surplus to build muscle. Start with a surplus of 250-500 calories per day and adjust based on ur progress. Track ur macros. It’s annoying but it helped me a lot. DO NOT bulk if u are more than 18% bf, just maingain.
• The rest: Just eat a balanced diet, no excessive fast foods etc. it's not that complicated.

Sleep

• 7-9 Hours: Aim for at least 7-9 hours of quality sleep per night. Sleep is incredibly op, this is when your body repairs and rebuilds muscle tissue. Melatonin is your friend.

PEDs & Supplements:

• Creatine: I don't even need to explain this.. No proven bad side effects and just more gains + proven to help with cognitive functions.
• Protein Powder: Good if you stroggle to hit the daily, not necessary
• Others: Unnecessary/Minimal effect
• Roids: I know a LOT about this and I see so so SO MUCH bullshit and misinformation abt this on this site it genuinely hurts me . (Even though im natty I informed myself bc I might take them later on) so if this gets bumped high enough I will make a post about it.

Hope this helps! Didn't get too detailed so some u might have some questions, go ahead and ask!

How much sets should we aim for per exercise? I been doing 3x8-12 mostly. I was normally doing 6 reps but realized this didn’t help with muscle growth but instead boosting my strength.

 

[badexilw]

I'll keep it short for u low attention span goldfishes, anyways here is EVERYTHING I know summarized and made into a guide.
Oh btw, here is my 1y NATURAL transformation just so you know I know how this shit works (16-17):
View attachment 3522182 This is before at 16
View attachment 3522183 Exactly one year and one week apart, me now at 17, here are more pictures for further proof of my current status.
View attachment 3522184View attachment 3522185
Again, I did this COMPLETELY NATURAL so my testosterone is still rising and I am not even close to my full potential.
Also if I took roids my shoulders and traps would be massive bc they have the most androgen receptors, but look at my traps
Here is how I did it:

1. The Training

• Progressive Overload (PO): This is non-negotiable. Ur muscles adapt to stress. If u are still curling the same weight you were last month, ur cooked. Incrementally increase weight, reps, or sets over time. Try to do this for EVERY workout . Also keep ur form when doing these exercises u don't wanna ego lift and lose a ton of gains when you get injured.
• Volume: You need enough stimulus to trigger hypertrophy (muscle growth). Aim for a weekly volume that’s challenging but recoverable. We’re talking 10-20 sets per muscle group per week for optimal gains. Adjust based on recovery and personal goals. (Like for me I am working on shoulders a lot rn so I do 15 sets per week but for example for calves I do 3).
• Frequency: Don’t be afraid to hit each muscle group multiple times per week. Studies show increased muscle protein synthesis and growth with higher frequency training. Split it however u want, as long as ur recovery is on point and ur not doing a bs split. (I recommen upper/loweror PPL for beginners, NOT A BRO SPLIT PLEASE it's so shit )
• Fatigue: To keep the workouts in an optimal fatigue to stimulus ratio, do your sets with 4-6 reps with 1-0 RIR (reps in reserve). (If u can't do 4 reps decrease weight, if u do more than 6 increase weight slightly, micro PO is op)
• Focus on MECHANICAL TENSION: None of that cope bullshit with time under tension or whatever, just focus on what I mentioned before. Mechanical tension is the main driver of hypertrophy

Diet and Nutrition

• Protein: The building blocks of muscle. Aim for 0.8-1 gram of protein per pound of bodyweight (1.6-2.2g/kg for normal people ). Prioritize high-quality protein sources like meat, eggs, and whey. Don’t be a soycel or drink that soylent shit . Also if ur vegan just give up, the vegan proteins are bs and have almost no leucine so just stop reading and either become normal or keep being small.
• Calories: You should probably do a caloric surplus to build muscle. Start with a surplus of 250-500 calories per day and adjust based on ur progress. Track ur macros. It’s annoying but it helped me a lot. DO NOT bulk if u are more than 18% bf, just maingain.
• The rest: Just eat a balanced diet, no excessive fast foods etc. it's not that complicated.

Sleep

• 7-9 Hours: Aim for at least 7-9 hours of quality sleep per night. Sleep is incredibly op, this is when your body repairs and rebuilds muscle tissue. Melatonin is your friend.

PEDs & Supplements:

• Creatine: I don't even need to explain this.. No proven bad side effects and just more gains + proven to help with cognitive functions.
• Protein Powder: Good if you stroggle to hit the daily, not necessary
• Others: Unnecessary/Minimal effect
• Roids: I know a LOT about this and I see so so SO MUCH bullshit and misinformation abt this on this site it genuinely hurts me . (Even though im natty I informed myself bc I might take them later on) so if this gets bumped high enough I will make a post about it.

Hope this helps! Didn't get too detailed so some u might have some questions, go ahead and ask!

10-20 sets for muscle at week ? u are retard??

 

[judif3r]

10-20 sets for muscle at week ? u are retard??

muscle group...

 

[judif3r]

How much sets should we aim for per exercise? I been doing 3x8-12 mostly. I was normally doing 6 reps but realized this didn’t help with muscle growth but instead boosting my strength.

keep the reps between 4-8 and 3 sets per exercise is what I normally do. Make sure to train close or to failure

 

[thecaste]

keep the reps between 4-8 and 3 sets per exercise is what I normally do. Make sure to train close or to failure

I would say 6-10 reps is optimal for hypertrophy, everything under that is not good for beginners or intermediates.
It means more CNS-fatigue and higher probability of injury, especially when training to failure.
But good straight to the point guide.

 

[Drugsmaxxer]

no gym for my physique

 

[20/04/2008]

I do not have good genetics, my test levels are average. You just dont wanna put in the work. Also I’m young so I don’t wanna fuck up my T for life but hey u do u

yiu cant fuck up your T for 1 cycle bro
I have been using gear for 2 years came off it took me 28 days to recover my natural T its easy id you inow your stuff

 

[literaturrr]

keep the reps between 4-8 and 3 sets per exercise is what I normally do. Make sure to train close or to failure

honestly, I don’t feel a ton of strain on my muscle whenever I do 6 reps. However, doing 12 and more really helps me feel that muscle and mind connection, you think I should do lightxmore reps or heavyxless?

 

[judif3r]

honestly, I don’t feel a ton of strain on my muscle whenever I do 6 reps. However, doing 12 and more really helps me feel that muscle and mind connection, you think I should do lightxmore reps or heavyxless?

Heavy 100%. You feel it more bc its getting more fatigued (that's that burning feeling). It's not a bad thing but the stim to fatigue ratio is bad. Work until failure or close even if there is very little pain in low reps.

 

[goyimslayer]

I'll keep it short for u low attention span goldfishes, anyways here is EVERYTHING I know summarized and made into a guide.
Oh btw, here is my 1y NATURAL transformation just so you know I know how this shit works (16-17):
View attachment 3522182 This is before at 16
View attachment 3522183 Exactly one year and one week apart, me now at 17, here are more pictures for further proof of my current status.
View attachment 3522184View attachment 3522185
Again, I did this COMPLETELY NATURAL so my testosterone is still rising and I am not even close to my full potential.
Also if I took roids my shoulders and traps would be massive bc they have the most androgen receptors, but look at my traps
Here is how I did it:

1. The Training

• Progressive Overload (PO): This is non-negotiable. Ur muscles adapt to stress. If u are still curling the same weight you were last month, ur cooked. Incrementally increase weight, reps, or sets over time. Try to do this for EVERY workout . Also keep ur form when doing these exercises u don't wanna ego lift and lose a ton of gains when you get injured.
• Volume: You need enough stimulus to trigger hypertrophy (muscle growth). Aim for a weekly volume that’s challenging but recoverable. We’re talking 10-20 sets per muscle group per week for optimal gains. Adjust based on recovery and personal goals. (Like for me I am working on shoulders a lot rn so I do 15 sets per week but for example for calves I do 3).
• Frequency: Don’t be afraid to hit each muscle group multiple times per week. Studies show increased muscle protein synthesis and growth with higher frequency training. Split it however u want, as long as ur recovery is on point and ur not doing a bs split. (I recommen upper/loweror PPL for beginners, NOT A BRO SPLIT PLEASE it's so shit )
• Fatigue: To keep the workouts in an optimal fatigue to stimulus ratio, do your sets with 4-6 reps with 1-0 RIR (reps in reserve). (If u can't do 4 reps decrease weight, if u do more than 6 increase weight slightly, micro PO is op)
• Focus on MECHANICAL TENSION: None of that cope bullshit with time under tension or whatever, just focus on what I mentioned before. Mechanical tension is the main driver of hypertrophy

Diet and Nutrition

• Protein: The building blocks of muscle. Aim for 0.8-1 gram of protein per pound of bodyweight (1.6-2.2g/kg for normal people ). Prioritize high-quality protein sources like meat, eggs, and whey. Don’t be a soycel or drink that soylent shit . Also if ur vegan just give up, the vegan proteins are bs and have almost no leucine so just stop reading and either become normal or keep being small.
• Calories: You should probably do a caloric surplus to build muscle. Start with a surplus of 250-500 calories per day and adjust based on ur progress. Track ur macros. It’s annoying but it helped me a lot. DO NOT bulk if u are more than 18% bf, just maingain.
• The rest: Just eat a balanced diet, no excessive fast foods etc. it's not that complicated.

Sleep

• 7-9 Hours: Aim for at least 7-9 hours of quality sleep per night. Sleep is incredibly op, this is when your body repairs and rebuilds muscle tissue. Melatonin is your friend.

PEDs & Supplements:

• Creatine: I don't even need to explain this.. No proven bad side effects and just more gains + proven to help with cognitive functions.
• Protein Powder: Good if you stroggle to hit the daily, not necessary
• Others: Unnecessary/Minimal effect
• Roids: I know a LOT about this and I see so so SO MUCH bullshit and misinformation abt this on this site it genuinely hurts me . (Even though im natty I informed myself bc I might take them later on) so if this gets bumped high enough I will make a post about it.

Hope this helps! Didn't get too detailed so some u might have some questions, go ahead and ask!

good thread bro

 

[judif3r]

good thread bro

Thanks!