high iq gymcel needed

[limerence]

does anyone know a good split for someone like me who has never gone gym, 18 years old. 24inch waist, 5"11, 17inch bidelt. should i do full body?
@Clavicular @Orc

 

[Orc]

push pull legs like everyone else.

 

[sh8]

does anyone know a good split for someone like me who has never gone gym, 18 years old. 24inch waist, 5"11, 17inch bidelt. should i do full body?
@Clavicular @Orc

whatever split u enjoy most so you will actually stick to it

 

[chadisbeingmade]

Anything that hits each muscle group at least twice a week with adequate recovery in between and 10+ sets for each muscle per week.

 

[limerence]

push pull legs like everyone else.

whatever split u enjoy most so you will actually stick to it

it rlly dont matter?

 

[limerence]

push pull legs like everyone else

if i blast everything how much inches can my bidelt increase max

 

[Orc]

it rlly dont matter?

variances in how you train make almost no difference, you'll gain 1 nanogram more muscle if you do everything optimally vs not.

 

[limerence]

variances in how you train make almost no difference, you'll gain 1 nanogram more muscle if you do everything optimally vs not.

how i learn what to do optimally? were did you go to start learning about bodybuilding?

 

[Orc]

how i learn what to do optimally? were did you go to start learning about bodybuilding?

nowhere, because what's optimal depends on your body, just do movements that feel good.

one dude's optimal might give you fucking arthritis or carpal tunnel syndrome.

 

[True truecel]

just do a typical split and eat healthy, do not blast roids yet, you have decent muscle genetics apart from the strange wide waist thing

 

[limerence]

just do a typical split and eat healthy, do not blast roids yet, you have decent muscle genetics apart from the strange wide waist thing

my waist is cooked? i might aswell just rope

 

[limerence]

just do a typical split and eat healthy, do not blast roids yet, you have decent muscle genetics apart from the strange wide waist thing

i didnt even notice that untl now thx bro

 

[BlendedBlade]

my waist is cooked? i might aswell just rope

Not waist but your hips are too wide for your ribcage and clavicles, but it’s not death tier

 

[Zeekie]

does anyone know a good split for someone like me who has never gone gym, 18 years old. 24inch waist, 5"11, 17inch bidelt. should i do full body?
@Clavicular @Orc

I personally started with Full Body, AlphaDestiny Novice Program until I could bench 225, squat 315 and deadlift 405 for 5 each. Took me about 11 months. Then I moved to Upper/Lower, then I experimented with PPL, didn't like it, so I went back to Upper/Lower. A couple of months back started Upper/Lower/Arms 5 days a week.

If you don't want to be a lifeless gymcel that lives in the gym every day of the week, do Upper/Lower. If you want faster progress but less mental health and spending a good portion of your lifestyle in a gym then do PPL.

 

[limerence]

Not waist but your hips are too wide for your ribcage and clavicles, but it’s not death tier

can you post someone who has this and looks good?

 

[BlendedBlade]

can you post someone who has this and looks good?

Henry Cavill maybe

 

[limerence]

I personally started with Full Body, AlphaDestiny Novice Program until I could bench 225, squat 315 and deadlift 405 for 5 each. Took me about 11 months. Then I moved to Upper/Lower, then I experimented with PPL, didn't like it, so I went back to Upper/Lower. A couple of months back started Upper/Lower/Arms 5 days a week.

If you don't want to be a lifeless gymcel that lives in the gym every day of the week, do Upper/Lower. If you want faster progress but less mental health and spending a good portion of your lifestyle in a gym then do PPL.

is my physique genetics rlly that cooked?

 

[kazama]

low volume and high frequency, thats all. See something from Jordan Peters

 

[True truecel]

i didnt even notice that untl now thx bro

ur welcome, i thought that shit was obvious but gave u a new insecurity ig damn

 

[Zeekie]

is my physique genetics rlly that cooked?

Do you want glazing or do you want the truth? A very good mid-section already, however it is pretty obvious that you're gonna struggle a lot to build your limbs.

Really, at this stage you can't really tell, give it at least 6 months of good and consistent training to figure that out.

 

[BlendedBlade]

Do you want glazing or do you want the truth? A very good mid-section already, however it is pretty obvious that you're gonna struggle a lot to build your limbs.

Really, at this stage you can't really tell, give it at least 6 months of good and consistent training to figure that out.

It’s already clear that he won’t have good V taper but his insertions seem to be decent and clavicles aren’t very narrow (but not wide either)

Average white male genetics imo

 

[looks>books]

does anyone know a good split for someone like me who has never gone gym, 18 years old. 24inch waist, 5"11, 17inch bidelt. should i do full body?
@Clavicular @Orc

Just lift heavy eat right keep it simple

 

[limerence]

Do you want glazing or do you want the truth? A very good mid-section already, however it is pretty obvious that you're gonna struggle a lot to build your limbs.

Really, at this stage you can't really tell, give it at least 6 months of good and consistent training to figure that out.

ok one more question should i be in surplus right now?

 

[limerence]

Do you want glazing or do you want the truth? A very good mid-section already, however it is pretty obvious that you're gonna struggle a lot to build your limbs.

Really, at this stage you can't really tell, give it at least 6 months of good and consistent training to figure that out.

yeah issue is that i dont know if i should start natural or im wasting time since my clavicules are gonna be done growing soon.

 

[limerence]

It’s already clear that he won’t have good V taper but his insertions seem to be decent and clavicles aren’t very narrow (but not wide either)

Average white male genetics imo

yeah but bro, i wanted vtaper.

 

[limerence]

Just lift heavy eat right keep it simple

do i have to track every gram of protein per pound of bodyweight to build muscle and progress?

 

[limerence]

nowhere, because what's optimal depends on your body, just do movements that feel good.

one dude's optimal might give you fucking arthritis or carpal tunnel syndrome.

i alr have severe arthritis at 18 from videogames 20k hours down the drain rotting

 

[Orc]

i alr have severe arthritis at 18 from videogames 20k hours down the drain rotting

be careful then, I also get issues with my elbows if I train like some people, especially can't do push down shit

 

[Zeekie]

ok one more question should i be in surplus right now?

Start with a 250 calorie surplus. Every 3 to 6 months, do a mini cut for 4 to 6 weeks with a 500 calorie deficit so you don’t gain too much fat. Use a Full Body program (like AlphaDestiny, Greyskull, or Stronglifts 5x5) until you reach intermediate strength. As a beginner, add weight every workout (2.5 to 10 lbs depending on the lift). Once you’re stronger, switch to training 4 to 6 days a week. You’ll be a beginner for about 6 to 12 months if you train and eat well. You stop being a beginner when you can bench 225, squat 315, and deadlift 405 for 5 reps. After this point, stop progressing linearly and do dynamic double progression.

Bulk and cut until your BMI is between 22 and 27. A lean BMI of 25 is a good goal (about 12% body fat). Bulk until you're 10 lbs over your ideal weight, then cut with a 250 calorie deficit until you reach it. After that, just maintain your muscle. If you only care about looks and not performance, you don’t need to keep pushing progress. To keep muscle, train full body twice a week with short but hard sessions (45 minutes to 1 hour). You can of course keep training like usual if you do like the gym and would like to keep progressing, start implementing more advanced intensity techniques, keep using dynamic double progressions, back off, top sets, etc.

For your diet, get 25-30% of calories from protein, 35-50% from carbs, and 20-40% from fat. More fat is better for hormones and appetite, but less muscle-building. I prefer high carbs and moderate fat when bulking, and high fat with moderate carbs when cutting or maintaining.

 

[limerence]

Start with a 250 calorie surplus. Every 3 to 6 months, do a mini cut for 4 to 6 weeks with a 500 calorie deficit so you don’t gain too much fat. Use a Full Body program (like AlphaDestiny, Greyskull, or Stronglifts 5x5) until you reach intermediate strength. As a beginner, add weight every workout (2.5 to 10 lbs depending on the lift). Once you’re stronger, switch to training 4 to 6 days a week. You’ll be a beginner for about 6 to 12 months if you train and eat well. You stop being a beginner when you can bench 225, squat 315, and deadlift 405 for 5 reps. After this point, stop progressing linearly and do dynamic double progression.

Bulk and cut until your BMI is between 22 and 27. A lean BMI of 25 is a good goal (about 12% body fat). Bulk until you're 10 lbs over your ideal weight, then cut with a 250 calorie deficit until you reach it. After that, just maintain your muscle. If you only care about looks and not performance, you don’t need to keep pushing progress. To keep muscle, train full body twice a week with short but hard sessions (45 minutes to 1 hour). You can of course keep training like usual if you do like the gym and would like to keep progressing, start implementing more advanced intensity techniques, keep using dynamic double progressions, back off, top sets, etc.

For your diet, get 25-30% of calories from protein, 35-50% from carbs, and 20-40% from fat. More fat is better for hormones and appetite, but less muscle-building. I prefer high carbs and moderate fat when bulking, and high fat with moderate carbs when cutting or maintaining.

22bmi will looksmin me so much, i have such bad fat pad genetics, my bf% looks abt 15% in the photo i sent you but my face looks like someone who is 25% bf. A foid was on the phone with my flexing about how she has abs and how i will never get any, thinking im a fat ass prob bc of my face.

 

[Evgeniy291]

does anyone know a good split for someone like me who has never gone gym, 18 years old. 24inch waist, 5"11, 17inch bidelt. should i do full body?
@Clavicular @Orc

upper lower upper lower

 

[Evgeniy291]

push pull legs like everyone else.

Why'd u do highest volume split when ur a beginner

 

[Evgeniy291]

how i learn what to do optimally? were did you go to start learning about bodybuilding?

google Jeff nippard

 

[nr1fraudmaxxer]

does anyone know a good split for someone like me who has never gone gym, 18 years old. 24inch waist, 5"11, 17inch bidelt. should i do full body?
@Clavicular @Orc

Fbeod or u/l 2x frequency high load low volume 1-2 sets per excersise. Some gym creators to watch: TNF, keenanrmalloy, ryan jewers, trell bankston, paul carter and yo_talks. Some principals to follow: consistensy is key, diet and sleep. Atleast 1.5-2g proteins per kg bodyweight, rest 3-5 minutes between sets and do stable isolation movements and progressive overload.

 

[nr1fraudmaxxer]

google Jeff nippard

Jeff nippard is retarded he belivies in strength and hypertrophy rep ranges

 

[Evgeniy291]

Jeff nippard is retarded he belivies in strength and hypertrophy rep ranges

Whats wrong with that?

You think you will get stronger bench while doing 20-25 reps compared to you doing 3-5 reps?

 

[BlendedBlade]

yeah but bro, i wanted vtaper.

And I wanted to be 6’6 blue eye Nordic chad

 

[Zeekie]

22bmi will looksmin me so much, i have such bad fat pad genetics, my bf% looks abt 15% in the photo i sent you but my face looks like someone who is 25% bf. A foid was on the phone with my flexing about how she has abs and how i will never get any, thinking im a fat ass prob bc of my face.

Just to be sure, you can have a BMI of 27 and look like this

or have a BMI of 22 and look like this

BMI doesn't actually measure how fat you are, it measures what your weight is in proportion to your height and age. LMI measures how muscular you actually are, but that's much harder to calculate, so I just use BMI. The idea is to reach a BMI within the ideal range and be very lean, I personally believe the ideal BMI for anyone is around 25, so it's around 175 lbs, of course the idea is not to just be 175, but be 175 lbs AND lean.

 

[nr1fraudmaxxer]

Whats wrong with that?

You think you will get stronger bench while doing 20-25 reps compared to you doing 3-5 reps?

Thats what im saying strength and hypetrophy goes hand in hand almost. The last 5 reps is where mechanichal tension occurs so whats the point doing 15 reps when you can do heavy load 4-6 reps

 

[limerence]

And I wanted to be 6’6 blue eye Nordic chad

to bad you can just bimax and eye laser pigmentation and LL

Just to be sure, you can have a BMI of 27 and look like this

View attachment 3719348
or have a BMI of 22 and look like this
View attachment 3719350
BMI doesn't actually measure how fat you are, it measures what your weight is in proportion to your height and age. LMI measures how muscular you actually are, but that's much harder to calculate, so I just use BMI. The idea is to reach a BMI within the ideal range and be very lean, I personally believe the ideal BMI for anyone is around 25, so it's around 175 lbs, of course the idea is not to just be 175, but be 175 lbs AND lean.

so what is my bf% from eyeballing my photo? also im confused what to do everyone in here is reccomending diffrent splits with diffrent details

 

[limerence]

t

Thats what im saying strength and hypetrophy goes hand in hand almost. The last 5 reps is where mechanichal tension occurs so whats the point doing 15 reps when you can do heavy load 4-6 reps

not that i know anything so then why are powerlifters fat ass subhumans? just wondering?

 

[cytoplasm]

Literally do whatever you like

 

[Zeekie]

Jeff nippard is retarded he belivies in strength and hypertrophy rep ranges

That's true... Of course "1-5 reps for strength", "6-20 for hypertrophy" "20+ for endurance" is bullshit outdated science, you will gain muscle as long as you're pushing the proper hypertrophic pathways, but there indeed is an ideal rep range, at least for strength. There's a reasons why powerlifters and strong men do most of their lifting between the 1 to 6 rep range, higher loads translate into better neuromuscular adaptations.

Similarly, the reasons why bodybuilder usually train over 6 reps is just because it's way easier to illicit hypertrophic responses with these weights, plus there's less CNS fatigue.

 

[Evgeniy291]

Thats what im saying strength and hypetrophy goes hand in hand almost. The last 5 reps is where mechanichal tension occurs so whats the point doing 15 reps when you can do heavy load 4-6 reps

Because you might injure your joints doing 4-6 reps on every set?

 

[Zeekie]

@sinbones I will find your home address and come for you and your family because of that JFL

 

[nr1fraudmaxxer]

They have shit ton of muscles but they are just not lean theres no bodybuilder thats weak. Thinking you can move weight without muscles is not realistic genetics also plays a key role for muscle hypetrophy compared to muscle strength adaptations

 

[yung13]

does anyone know a good split for someone like me who has never gone gym, 18 years old. 24inch waist, 5"11, 17inch bidelt. should i do full body?
@Clavicular @Orc

Upper/Lower, FBEOD, PPL are good do the one u enjoy the most

 

[nr1fraudmaxxer]

Because you might injure your joints doing 4-6 reps on every set?

No you fucking wont you fucking retard please kys

 

[limerence]

Upper/Lower, FBEOD, PPL are good do the one u enjoy the most

i just care abt whatever give me fastest progress and is high volume

 

[nr1fraudmaxxer]

That's true... Of course "1-5 reps for strength", "6-20 for hypertrophy" "20+ for endurance" is bullshit outdated science, you will gain muscle as long as you're pushing the proper hypertrophic pathways, but there indeed is an ideal rep range, at least for strength. There's a reasons why powerlifters and strong men do most of their lifting between the 1 to 6 rep range, higher loads translate into better neuromuscular adaptations.

Similarly, the reasons why bodybuilder usually train over 6 reps is just because it's way easier to illicit hypertrophic responses with these weights, plus there's less CNS fatigue.

Theres litteraly more cns fatigue in a higher rep range set where more calcium ions can accumalate