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f0idslayer4u
Iron
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- Aug 9, 2026
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This thread consists of my personal experience as someone who has been working out for 3 years who started as a 54kg stick insect pussy and now is 75kg lean.(i understand i'm not massive but my progress is undeniable.)
MYTH BUSTING: The winter bulk is for the gym lads. Lean is law for looksmaxing. You must understand that these makeup foids we so desire don't fucking care if ur bulking. All they see is a fat bloated repulsive cunt who will never get any pussy. Now thats not to say that you should be in a yearly calorie deficit. Mild weight gain in winter months is fine as long as it is controlled through a diet. The winter bulk is not an excuse for repulsive gluttony. Getting as lean as possible in summer is vital for asthetics. A slightly smaller lean physique will always outshine a slighty larger softer/fattier physique.
You need a rest day- as long as you are progressing nearly every session( will elaborate later) why the fuck woud you. Another excuse for being a small fry.
Pump=hypertrophy- incorrect. whilst a pump does feel incredible and it is an immediate and tangible result of working out, it is not a direct indicator of hypertrophy.
Working out takes ages- NOOOO my workouts take between 50mins to an hour
PROTOCAL
Each muscle group can be worked min 3 times a week.
A 2 day split is optimal where you do half the body on one day and half on the other. UPPER LOWER is for faggots as upper days take years and lower days are too short. also i lack motivation on days when i knw im doing legs. best to keep things mixed up.
What i do
DAY 1:
Shoulders-Shoulder press(preferably seated) 2x8-10
Cable lateral raise(with cuff. D-handle is for niglets who hate gains) 2x8-10
Biceps-Preacher curl 2x8-10
Incline dumbell curl 2x8-10
Triceps-Cable tricep overhead press 2x8-10
Cable tricep pushdown 2x8-10
Abs-Cable crunch(ab machince preferable but my gym is without one) 2x8-10
Quads- Leg press variant 1x8-10
Leg extension 2x8-10
DAY 2:
Back-Wide grip pullown 2x8-10
Wide grip row (chest supported) 2x8-10
Chest-Incline smith machine 2x8-10
Pec fly (MACHINE is better but if no machine set up bench and do seated cable fly) 2x8-10
Forearms-Kitty curls 2x8-10
Reverse curl 2x8-10
Hamstrings-seated hamstring curl 2x8-10
Calfs-STRAIGHT LEGGED is 10x better (study proven not myth) either straight legged calf raise on a machine or do on sled leg press 2x8-10.
REPEAT
IMPORTANT
Do the exercise that makes you happy. The last thing you want is to force yourself to do miserable exercises and lose motivation. For example for a while Bayesian curls were very popular. i tried to force myself to d them but i realised it was making my hate training bcs for me i didn't feel activation with it. So i just switched to dumbbell. Whilst technically the inferior exercise due to a lack of stability, because i enjoyed it i trained harder.
Track your workouts. I use the LIFTOFF app which is free or just use a notebook. I went through a period of not tracking and my progression was noticeably worse. If you don't know what u got last time then u don't know what u have to beat. For me having a number of reps as a target in my head is vital.
If your not progressing an don't feel you are recovering enough. Firstly ensure enough protein is being consumed. Secondly ensure at least 8hr sleep. Lastly everyone is different. you can very easily switch to a 3 day split without killing your gains. the ideology behind a 2 day split is that lower volume higher frequency is better that high volume low frequency but 3 days is still fine.
All sets to failure apart from 2 warm up sets that are done on the first exercise of each muscle. eg i warm up on smith but not on pec fly.
Order of muscle groups is not important. I do shoulders and back first as they are weak points so do ur weak points first.
Please ask questions about potential alternative exercises and anything else. I will answer best i can.
DIET
Protein, carbs and calories are what i find myself looking at most.
Protein-0.7g/lb of body mass EZ
Carbs-2.5-3g/lb pf body mass
Calories-It is difficult to find the maintenance number a whilst its true that people are different the change isn't massive from 2500 for a male. So in the winter months 2500 or just over by a few hundred is fine as long as those extra calories aren't from goy junk that will boat u. a summer deficit can start as early as February as a slight calorie deficit (2300) over a long period of time with yield the same fat loss as a short aggressive deficit whilst minimising muscle loss if any.
MINIMISE FATS
DONE
This is my first thread. hope u enjoyed. pls ask questions and critisize
MYTH BUSTING: The winter bulk is for the gym lads. Lean is law for looksmaxing. You must understand that these makeup foids we so desire don't fucking care if ur bulking. All they see is a fat bloated repulsive cunt who will never get any pussy. Now thats not to say that you should be in a yearly calorie deficit. Mild weight gain in winter months is fine as long as it is controlled through a diet. The winter bulk is not an excuse for repulsive gluttony. Getting as lean as possible in summer is vital for asthetics. A slightly smaller lean physique will always outshine a slighty larger softer/fattier physique.
You need a rest day- as long as you are progressing nearly every session( will elaborate later) why the fuck woud you. Another excuse for being a small fry.
Pump=hypertrophy- incorrect. whilst a pump does feel incredible and it is an immediate and tangible result of working out, it is not a direct indicator of hypertrophy.
Working out takes ages- NOOOO my workouts take between 50mins to an hour
PROTOCAL
Each muscle group can be worked min 3 times a week.
A 2 day split is optimal where you do half the body on one day and half on the other. UPPER LOWER is for faggots as upper days take years and lower days are too short. also i lack motivation on days when i knw im doing legs. best to keep things mixed up.
What i do
DAY 1:
Shoulders-Shoulder press(preferably seated) 2x8-10
Cable lateral raise(with cuff. D-handle is for niglets who hate gains) 2x8-10
Biceps-Preacher curl 2x8-10
Incline dumbell curl 2x8-10
Triceps-Cable tricep overhead press 2x8-10
Cable tricep pushdown 2x8-10
Abs-Cable crunch(ab machince preferable but my gym is without one) 2x8-10
Quads- Leg press variant 1x8-10
Leg extension 2x8-10
DAY 2:
Back-Wide grip pullown 2x8-10
Wide grip row (chest supported) 2x8-10
Chest-Incline smith machine 2x8-10
Pec fly (MACHINE is better but if no machine set up bench and do seated cable fly) 2x8-10
Forearms-Kitty curls 2x8-10
Reverse curl 2x8-10
Hamstrings-seated hamstring curl 2x8-10
Calfs-STRAIGHT LEGGED is 10x better (study proven not myth) either straight legged calf raise on a machine or do on sled leg press 2x8-10.
REPEAT
IMPORTANT
Do the exercise that makes you happy. The last thing you want is to force yourself to do miserable exercises and lose motivation. For example for a while Bayesian curls were very popular. i tried to force myself to d them but i realised it was making my hate training bcs for me i didn't feel activation with it. So i just switched to dumbbell. Whilst technically the inferior exercise due to a lack of stability, because i enjoyed it i trained harder.
Track your workouts. I use the LIFTOFF app which is free or just use a notebook. I went through a period of not tracking and my progression was noticeably worse. If you don't know what u got last time then u don't know what u have to beat. For me having a number of reps as a target in my head is vital.
If your not progressing an don't feel you are recovering enough. Firstly ensure enough protein is being consumed. Secondly ensure at least 8hr sleep. Lastly everyone is different. you can very easily switch to a 3 day split without killing your gains. the ideology behind a 2 day split is that lower volume higher frequency is better that high volume low frequency but 3 days is still fine.
All sets to failure apart from 2 warm up sets that are done on the first exercise of each muscle. eg i warm up on smith but not on pec fly.
Order of muscle groups is not important. I do shoulders and back first as they are weak points so do ur weak points first.
Please ask questions about potential alternative exercises and anything else. I will answer best i can.
DIET
Protein, carbs and calories are what i find myself looking at most.
Protein-0.7g/lb of body mass EZ
Carbs-2.5-3g/lb pf body mass
Calories-It is difficult to find the maintenance number a whilst its true that people are different the change isn't massive from 2500 for a male. So in the winter months 2500 or just over by a few hundred is fine as long as those extra calories aren't from goy junk that will boat u. a summer deficit can start as early as February as a slight calorie deficit (2300) over a long period of time with yield the same fat loss as a short aggressive deficit whilst minimising muscle loss if any.
MINIMISE FATS
DONE
This is my first thread. hope u enjoyed. pls ask questions and critisize
