How to get jacked ASAP according to science

[luca_.]

This guide will teach you the most optimal way to get jacked so you don’t lose time in the gym

---

This guide is based on the latest science, some things may change in the future.
CHAPTER 1.
•Why do muscles grow?


The main driver of muscle hypertrophy is no other than Mechanical tension. A really common myth is that the main driver of hypertrophy are microtears, which is in fact wrong. Muscle damage exists but that does not generate hypertrophy.
What is Mechanical Tension?

•well it’s not exactly a simple process but I will simplify it :



Mechanical tension = muscle fibers being pulled on while they’re working.


•When you lift a weight, your muscle fibers contract (shorten) while resisting the load

• The harder they have to contract (especially when the weight feels heavy or the reps get slow near failure), the more mechanical tension is created.

• That tension is the signal your body uses to say: “We need bigger, stronger muscle fibers to handle this in the future.”

• Over time, your muscles grow thicker (and sometimes longer) in response to that repeated tension.

that’s basically a tldr






CHAPTER 2.
•what is the best split?

There are 2 things that matter in a split :
-frequency: the amount of times you train
X muscle group per week
-Volume:how many sets you are doing per
Muscle group

I recommend a higher frequency lower volume split, why?



1. Muscle atrophy begins ~48 hours post workout

By training a muscle group every 48 hours you remain in that stimulus period, leaving less time for atrophy


2. The most stimulating sets are the first 2

Having higher frequency essentially means you will benefit from the first sets more often than someone on a bro split (1x frequency) who benefits from them once a week



So? What’s the ,,best split”

There is no ,,best split” as long as you do a split
Like fbeod (full body everyother day) upper lower 3 times a week, anterior posterior or torso limbs as you will have good frequency

When doing a split with higher frequency you should do way lower volume as you need to recover ( more sets harder to recover because of muscle damage) preferably 2 sets for muscle group per sesh (if you can do 3 or 4 sets and recover do that)

How do you know if you are recovered?
if you progress that session that means you ve recovered from last ses ( experienced gym goers will progress less often [once every 1-2 weeks] while new gym goers might progress every session)




CHAPTER 3
• How to get a massive back
Getting a huge back only requires only 3 exercises

What are you looking at?

You need a back exercise for each of these planes


• Sagital-work the upper regions of the lattisimus dorsi (lats)


•Frontal-works the lombar region of the lats (lower lats)


• transverse-works your upper back and rear delts


For the sagital plane any chest supported row works, or if you want an isolation exercise you can try a keenan flap in the sagital plane

It consists of setting a bench near the cables and cuffing at the humerus (bone that’s under the bicep and tri) doing that removes your bicep and forearms from the exercises.

,,but won’t the exercise be better if it works more muscle groups?”

Answer is No, an isolation exercise will always be better for said muscle group because you will have better MUR( motor unit recruitment for that said muscle group)

Think about it this way, an exercise cannot be 100% biceps 100% lats 100%spinal erectors. It will be 70% this 70% that etc.





For the Frontal plane you can do:

-a wide grip pulldown ( make sure to not go all the way to the top, as the chest has best leverage there)

Lower pecs have best leverage between 180-120 degrees and 40-0 degrees. So that in the 120-40 degree range.


If you want an isolation exercise you can again, do a keenan flap except in the frontal plane this time

Make sure to put the cuff on your humerus






Lastly but not least, transverse plane:

You can either do:
-a row with your arms flared out
-a Kelso shrug

A Kelso shrug is just pure scapular retraction

Think about it like bringing your shoulder blades togheter with your arms straight. Try to do a wide grip row without moving your arms, that’s pretty much what a Kelso shrug is






Chapter 4
You’re overcomplicating brah
Your chest training

The chest’s main function is horizontal adduction, which is what you perform when doing bench press or pec deck(fly)

Horizontal adduction trains the whole pec, but it does have other functions such as shoulder flexion/ extension and frontal adduction between 40 degrees and 0.

You really need 1-2 exercises for your chest:

-A pec deck/pressing movement


-a low to high fly (shoulder flexion)
(Preferably done with dumbbells as they have an ascending resistance profile meaning they are hardest at the top half of the movement aka where upper chest has best leverage and least resistance at the bottom where front delts have best leverage)


WARNING: doing an incline/decline pressing movement won’t matter, as the angle of the bench doesn’t matter. What matters is performing the function of said muscle (upper pec shoulder flexion, lower pecs shoulder extension in sagital plane)






CHAPTER 5
•Big arms brah

Again, a really simple chapter



Biceps:

Keeping this study in mind
It’s best we have a curl with a descending resistance profile (meaning the movement is hardest at the bottom end easier at the top, as the bicep has best leverage there)

A good example would be:


- a preacher curl with the bench at 60 degrees

-a cable curl

DISCLAIMER!
A recent study suggests that having your humer in a flexed position biases the brachial is instead of the bicep

TRICEPS:

-a common myth about the triceps is that the long head of the triceps works in overhead positions. That is false, because of antagonist inhibition

Antagonist inhibition- when a muscle that crosses to joints (biarticular) it shortens at one head and lengthens at the others, making it so it cannot fully activate.

That’s what happens to the long head in an overhead position. It shortens at one head and lengthens at the other. So what exercises should you do?

-for the long head, a normal tricep extension with your arms by your side

-for the medial/lateral head, an overhead
extension



SHOULDERS:

the shoulder is divided in 3 main regions (realistically it has 7 heads but that doesn’t matter)


-Front delts: front raises won’t work them (it does but to a small extent) so what should you do?
•a partial front raise(between 0-30 degrees)


-Side Delts:
•a cable lateral raise with a cuff on your bicep is your best bet but it’s not that important, any lateral raise will do


- Rear delts:
•they already get hammered on your rows and whatnot but you can do a rear delts fly



CHAPTER 6
•Legs

1. Who cares about legs
2. Leg training is pretty simple

Here is what exercises you need:

-leg extensions for quads
-leg curls for hammies
-a hinge
-hip adductions
And maybe something for glutes if you’re into that




And that’s pretty much it. This was a pretty simplified version so I might’ve missed some things. I am writing this at 4 am so forgive me if there are any writing errors.

I’m glad to answer any questions
Also rep at least if you’re not going to read

 

[luca_.]

Bump

 

[luca_.]

This guide will teach you the most optimal way to get jacked so you don’t lose time in the gym

---

This guide is based on the latest science, some things may change in the future.
CHAPTER 1.
•Why do muscles grow?


The main driver of muscle hypertrophy is no other than Mechanical tension. A really common myth is that the main driver of hypertrophy are microtears, which is in fact wrong. Muscle damage exists but that does not generate hypertrophy.
What is Mechanical Tension?

•well it’s not exactly a simple process but I will simplify it :



Mechanical tension = muscle fibers being pulled on while they’re working.


•When you lift a weight, your muscle fibers contract (shorten) while resisting the load

• The harder they have to contract (especially when the weight feels heavy or the reps get slow near failure), the more mechanical tension is created.

• That tension is the signal your body uses to say: “We need bigger, stronger muscle fibers to handle this in the future.”

• Over time, your muscles grow thicker (and sometimes longer) in response to that repeated tension.

that’s basically a tldr






CHAPTER 2.
•what is the best split?

There are 2 things that matter in a split :
-frequency: the amount of times you train
X muscle group per week
-Volume:how many sets you are doing per
Muscle group

I recommend a higher frequency lower volume split, why?



1. Muscle atrophy begins ~48 hours post workout View attachment 4041869

By training a muscle group every 48 hours you remain in that stimulus period, leaving less time for atrophy


2. The most stimulating sets are the first 2View attachment 4041880
Having higher frequency essentially means you will benefit from the first sets more often than someone on a bro split (1x frequency) who benefits from them once a week



So? What’s the ,,best split”

There is no ,,best split” as long as you do a split
Like fbeod (full body everyother day) upper lower 3 times a week, anterior posterior or torso limbs as you will have good frequency

When doing a split with higher frequency you should do way lower volume as you need to recover ( more sets harder to recover because of muscle damage) preferably 2 sets for muscle group per sesh (if you can do 3 or 4 sets and recover do that)

How do you know if you are recovered?
if you progress that session that means you ve recovered from last ses ( experienced gym goers will progress less often [once every 1-2 weeks] while new gym goers might progress every session)




CHAPTER 3
• How to get a massive back
Getting a huge back only requires only 3 exercisesView attachment 4041932

What are you looking at?

You need a back exercise for each of these planes


• Sagital-work the upper regions of the lattisimus dorsi (lats)


•Frontal-works the lombar region of the lats (lower lats)


• transverse-works your upper back and rear delts


For the sagital plane any chest supported row works, or if you want an isolation exercise you can try a keenan flap in the sagital plane View attachment 4041960

It consists of setting a bench near the cables and cuffing at the humerus (bone that’s under the bicep and tri) doing that removes your bicep and forearms from the exercises.

,,but won’t the exercise be better if it works more muscle groups?”

Answer is No, an isolation exercise will always be better for said muscle group because you will have better MUR( motor unit recruitment for that said muscle group)

Think about it this way, an exercise cannot be 100% biceps 100% lats 100%spinal erectors. It will be 70% this 70% that etc.





For the Frontal plane you can do:

-a wide grip pulldown ( make sure to not go all the way to the top, as the chest has best leverage there)View attachment 4042006

Lower pecs have best leverage between 180-120 degrees and 40-0 degrees. So that in the 120-40 degree range.


If you want an isolation exercise you can again, do a keenan flap except in the frontal plane this time View attachment 4042013

Make sure to put the cuff on your humerus






Lastly but not least, transverse plane:

You can either do:
-a row with your arms flared out
-a Kelso shrug

A Kelso shrug is just pure scapular retractionView attachment 4042047

Think about it like bringing your shoulder blades togheter with your arms straight. Try to do a wide grip row without moving your arms, that’s pretty much what a Kelso shrug is






Chapter 4
You’re overcomplicating brah
Your chest training

The chest’s main function is horizontal adduction, which is what you perform when doing bench press or pec deck(fly)

Horizontal adduction trains the whole pec, but it does have other functions such as shoulder flexion/ extension and frontal adduction between 40 degrees and 0.

You really need 1-2 exercises for your chest:

-A pec deck/pressing movement


-a low to high fly (shoulder flexion)
(Preferably done with dumbbells as they have an ascending resistance profile meaning they are hardest at the top half of the movement aka where upper chest has best leverage and least resistance at the bottom where front delts have best leverage)


WARNING: doing an incline/decline pressing movement won’t matter, as the angle of the bench doesn’t matter. What matters is performing the function of said muscle (upper pec shoulder flexion, lower pecs shoulder extension in sagital plane)






CHAPTER 5
•Big arms brah

Again, a really simple chapter



Biceps:View attachment 4042112


Keeping this study in mind
It’s best we have a curl with a descending resistance profile (meaning the movement is hardest at the bottom end easier at the top, as the bicep has best leverage there)

A good example would be:


- a preacher curl with the bench at 60 degrees

-a cable curl

DISCLAIMER!
A recent study suggests that having your humer in a flexed position biases the brachial is instead of the bicep
View attachment 4042146

TRICEPS:

-a common myth about the triceps is that the long head of the triceps works in overhead positions. That is false, because of antagonist inhibition

Antagonist inhibition- when a muscle that crosses to joints (biarticular) it shortens at one head and lengthens at the others, making it so it cannot fully activate.

That’s what happens to the long head in an overhead position. It shortens at one head and lengthens at the other. So what exercises should you do?

-for the long head, a normal tricep extension with your arms by your side

-for the medial/lateral head, an overhead
extension



SHOULDERS:

the shoulder is divided in 3 main regions (realistically it has 7 heads but that doesn’t matter)


-Front delts: front raises won’t work them (it does but to a small extent) so what should you do?
•a partial front raise(between 0-30 degrees)


-Side Delts:
•a cable lateral raise with a cuff on your bicep is your best bet but it’s not that important, any lateral raise will do


- Rear delts:
•they already get hammered on your rows and whatnot but you can do a rear delts fly



CHAPTER 6
•Legs

1. Who cares about legs
2. Leg training is pretty simple

Here is what exercises you need:

-leg extensions for quads
-leg curls for hammies
-a hinge
-hip adductions
And maybe something for glutes if you’re into that




And that’s pretty much it. This was a pretty simplified version so I might’ve missed some things. I am writing this at 4 am so forgive me if there are any writing errors.

I’m glad to answer any questions
Also rep at least if you’re not going to read

Bump please please i spent 2 hours on ts

 

[luca_.]

This guide will teach you the most optimal way to get jacked so you don’t lose time in the gym

---

This guide is based on the latest science, some things may change in the future.
CHAPTER 1.
•Why do muscles grow?


The main driver of muscle hypertrophy is no other than Mechanical tension. A really common myth is that the main driver of hypertrophy are microtears, which is in fact wrong. Muscle damage exists but that does not generate hypertrophy.
What is Mechanical Tension?

•well it’s not exactly a simple process but I will simplify it :



Mechanical tension = muscle fibers being pulled on while they’re working.


•When you lift a weight, your muscle fibers contract (shorten) while resisting the load

• The harder they have to contract (especially when the weight feels heavy or the reps get slow near failure), the more mechanical tension is created.

• That tension is the signal your body uses to say: “We need bigger, stronger muscle fibers to handle this in the future.”

• Over time, your muscles grow thicker (and sometimes longer) in response to that repeated tension.

that’s basically a tldr






CHAPTER 2.
•what is the best split?

There are 2 things that matter in a split :
-frequency: the amount of times you train
X muscle group per week
-Volume:how many sets you are doing per
Muscle group

I recommend a higher frequency lower volume split, why?



1. Muscle atrophy begins ~48 hours post workout View attachment 4041869

By training a muscle group every 48 hours you remain in that stimulus period, leaving less time for atrophy


2. The most stimulating sets are the first 2View attachment 4041880
Having higher frequency essentially means you will benefit from the first sets more often than someone on a bro split (1x frequency) who benefits from them once a week



So? What’s the ,,best split”

There is no ,,best split” as long as you do a split
Like fbeod (full body everyother day) upper lower 3 times a week, anterior posterior or torso limbs as you will have good frequency

When doing a split with higher frequency you should do way lower volume as you need to recover ( more sets harder to recover because of muscle damage) preferably 2 sets for muscle group per sesh (if you can do 3 or 4 sets and recover do that)

How do you know if you are recovered?
if you progress that session that means you ve recovered from last ses ( experienced gym goers will progress less often [once every 1-2 weeks] while new gym goers might progress every session)




CHAPTER 3
• How to get a massive back
Getting a huge back only requires only 3 exercisesView attachment 4041932

What are you looking at?

You need a back exercise for each of these planes


• Sagital-work the upper regions of the lattisimus dorsi (lats)


•Frontal-works the lombar region of the lats (lower lats)


• transverse-works your upper back and rear delts


For the sagital plane any chest supported row works, or if you want an isolation exercise you can try a keenan flap in the sagital plane View attachment 4041960

It consists of setting a bench near the cables and cuffing at the humerus (bone that’s under the bicep and tri) doing that removes your bicep and forearms from the exercises.

,,but won’t the exercise be better if it works more muscle groups?”

Answer is No, an isolation exercise will always be better for said muscle group because you will have better MUR( motor unit recruitment for that said muscle group)

Think about it this way, an exercise cannot be 100% biceps 100% lats 100%spinal erectors. It will be 70% this 70% that etc.





For the Frontal plane you can do:

-a wide grip pulldown ( make sure to not go all the way to the top, as the chest has best leverage there)View attachment 4042006

Lower pecs have best leverage between 180-120 degrees and 40-0 degrees. So that in the 120-40 degree range.


If you want an isolation exercise you can again, do a keenan flap except in the frontal plane this time View attachment 4042013

Make sure to put the cuff on your humerus






Lastly but not least, transverse plane:

You can either do:
-a row with your arms flared out
-a Kelso shrug

A Kelso shrug is just pure scapular retractionView attachment 4042047

Think about it like bringing your shoulder blades togheter with your arms straight. Try to do a wide grip row without moving your arms, that’s pretty much what a Kelso shrug is






Chapter 4
You’re overcomplicating brah
Your chest training

The chest’s main function is horizontal adduction, which is what you perform when doing bench press or pec deck(fly)

Horizontal adduction trains the whole pec, but it does have other functions such as shoulder flexion/ extension and frontal adduction between 40 degrees and 0.

You really need 1-2 exercises for your chest:

-A pec deck/pressing movement


-a low to high fly (shoulder flexion)
(Preferably done with dumbbells as they have an ascending resistance profile meaning they are hardest at the top half of the movement aka where upper chest has best leverage and least resistance at the bottom where front delts have best leverage)


WARNING: doing an incline/decline pressing movement won’t matter, as the angle of the bench doesn’t matter. What matters is performing the function of said muscle (upper pec shoulder flexion, lower pecs shoulder extension in sagital plane)






CHAPTER 5
•Big arms brah

Again, a really simple chapter



Biceps:View attachment 4042112


Keeping this study in mind
It’s best we have a curl with a descending resistance profile (meaning the movement is hardest at the bottom end easier at the top, as the bicep has best leverage there)

A good example would be:


- a preacher curl with the bench at 60 degrees

-a cable curl

DISCLAIMER!
A recent study suggests that having your humer in a flexed position biases the brachial is instead of the bicep
View attachment 4042146

TRICEPS:

-a common myth about the triceps is that the long head of the triceps works in overhead positions. That is false, because of antagonist inhibition

Antagonist inhibition- when a muscle that crosses to joints (biarticular) it shortens at one head and lengthens at the others, making it so it cannot fully activate.

That’s what happens to the long head in an overhead position. It shortens at one head and lengthens at the other. So what exercises should you do?

-for the long head, a normal tricep extension with your arms by your side

-for the medial/lateral head, an overhead
extension



SHOULDERS:

the shoulder is divided in 3 main regions (realistically it has 7 heads but that doesn’t matter)


-Front delts: front raises won’t work them (it does but to a small extent) so what should you do?
•a partial front raise(between 0-30 degrees)


-Side Delts:
•a cable lateral raise with a cuff on your bicep is your best bet but it’s not that important, any lateral raise will do


- Rear delts:
•they already get hammered on your rows and whatnot but you can do a rear delts fly



CHAPTER 6
•Legs

1. Who cares about legs
2. Leg training is pretty simple

Here is what exercises you need:

-leg extensions for quads
-leg curls for hammies
-a hinge
-hip adductions
And maybe something for glutes if you’re into that




And that’s pretty much it. This was a pretty simplified version so I might’ve missed some things. I am writing this at 4 am so forgive me if there are any writing errors.

I’m glad to answer any questions
Also rep at least if you’re not going to read

Bump ffs

 

[whyw]

nah bruh ima stick to my 50-100 rep range bro split to tone the muscle and not build big empty muscle

 

[BigBallsLarry]

brutal ignore pill

skimmed through and looks like typical science based lifting

 

[lordgandy2000]

TLDR: Roids + Gallon of Milk per day + Heavy SBD & Dips/ Pullups + 9h good sleep per night

 

[Tyler1]

Bump please please i spent 2 hours on ts

 

[ICANNOTBECONTAINED]

This guide will teach you the most optimal way to get jacked so you don’t lose time in the gym

---

This guide is based on the latest science, some things may change in the future.
CHAPTER 1.
•Why do muscles grow?


The main driver of muscle hypertrophy is no other than Mechanical tension. A really common myth is that the main driver of hypertrophy are microtears, which is in fact wrong. Muscle damage exists but that does not generate hypertrophy.
What is Mechanical Tension?

•well it’s not exactly a simple process but I will simplify it :



Mechanical tension = muscle fibers being pulled on while they’re working.


•When you lift a weight, your muscle fibers contract (shorten) while resisting the load

• The harder they have to contract (especially when the weight feels heavy or the reps get slow near failure), the more mechanical tension is created.

• That tension is the signal your body uses to say: “We need bigger, stronger muscle fibers to handle this in the future.”

• Over time, your muscles grow thicker (and sometimes longer) in response to that repeated tension.

that’s basically a tldr






CHAPTER 2.
•what is the best split?

There are 2 things that matter in a split :
-frequency: the amount of times you train
X muscle group per week
-Volume:how many sets you are doing per
Muscle group

I recommend a higher frequency lower volume split, why?



1. Muscle atrophy begins ~48 hours post workout View attachment 4041869

By training a muscle group every 48 hours you remain in that stimulus period, leaving less time for atrophy


2. The most stimulating sets are the first 2View attachment 4041880
Having higher frequency essentially means you will benefit from the first sets more often than someone on a bro split (1x frequency) who benefits from them once a week



So? What’s the ,,best split”

There is no ,,best split” as long as you do a split
Like fbeod (full body everyother day) upper lower 3 times a week, anterior posterior or torso limbs as you will have good frequency

When doing a split with higher frequency you should do way lower volume as you need to recover ( more sets harder to recover because of muscle damage) preferably 2 sets for muscle group per sesh (if you can do 3 or 4 sets and recover do that)

How do you know if you are recovered?
if you progress that session that means you ve recovered from last ses ( experienced gym goers will progress less often [once every 1-2 weeks] while new gym goers might progress every session)




CHAPTER 3
• How to get a massive back
Getting a huge back only requires only 3 exercisesView attachment 4041932

What are you looking at?

You need a back exercise for each of these planes


• Sagital-work the upper regions of the lattisimus dorsi (lats)


•Frontal-works the lombar region of the lats (lower lats)


• transverse-works your upper back and rear delts


For the sagital plane any chest supported row works, or if you want an isolation exercise you can try a keenan flap in the sagital plane View attachment 4041960

It consists of setting a bench near the cables and cuffing at the humerus (bone that’s under the bicep and tri) doing that removes your bicep and forearms from the exercises.

,,but won’t the exercise be better if it works more muscle groups?”

Answer is No, an isolation exercise will always be better for said muscle group because you will have better MUR( motor unit recruitment for that said muscle group)

Think about it this way, an exercise cannot be 100% biceps 100% lats 100%spinal erectors. It will be 70% this 70% that etc.





For the Frontal plane you can do:

-a wide grip pulldown ( make sure to not go all the way to the top, as the chest has best leverage there)View attachment 4042006

Lower pecs have best leverage between 180-120 degrees and 40-0 degrees. So that in the 120-40 degree range.


If you want an isolation exercise you can again, do a keenan flap except in the frontal plane this time View attachment 4042013

Make sure to put the cuff on your humerus






Lastly but not least, transverse plane:

You can either do:
-a row with your arms flared out
-a Kelso shrug

A Kelso shrug is just pure scapular retractionView attachment 4042047

Think about it like bringing your shoulder blades togheter with your arms straight. Try to do a wide grip row without moving your arms, that’s pretty much what a Kelso shrug is






Chapter 4
You’re overcomplicating brah
Your chest training

The chest’s main function is horizontal adduction, which is what you perform when doing bench press or pec deck(fly)

Horizontal adduction trains the whole pec, but it does have other functions such as shoulder flexion/ extension and frontal adduction between 40 degrees and 0.

You really need 1-2 exercises for your chest:

-A pec deck/pressing movement


-a low to high fly (shoulder flexion)
(Preferably done with dumbbells as they have an ascending resistance profile meaning they are hardest at the top half of the movement aka where upper chest has best leverage and least resistance at the bottom where front delts have best leverage)


WARNING: doing an incline/decline pressing movement won’t matter, as the angle of the bench doesn’t matter. What matters is performing the function of said muscle (upper pec shoulder flexion, lower pecs shoulder extension in sagital plane)






CHAPTER 5
•Big arms brah

Again, a really simple chapter



Biceps:View attachment 4042112


Keeping this study in mind
It’s best we have a curl with a descending resistance profile (meaning the movement is hardest at the bottom end easier at the top, as the bicep has best leverage there)

A good example would be:


- a preacher curl with the bench at 60 degrees

-a cable curl

DISCLAIMER!
A recent study suggests that having your humer in a flexed position biases the brachial is instead of the bicep
View attachment 4042146

TRICEPS:

-a common myth about the triceps is that the long head of the triceps works in overhead positions. That is false, because of antagonist inhibition

Antagonist inhibition- when a muscle that crosses to joints (biarticular) it shortens at one head and lengthens at the others, making it so it cannot fully activate.

That’s what happens to the long head in an overhead position. It shortens at one head and lengthens at the other. So what exercises should you do?

-for the long head, a normal tricep extension with your arms by your side

-for the medial/lateral head, an overhead
extension



SHOULDERS:

the shoulder is divided in 3 main regions (realistically it has 7 heads but that doesn’t matter)


-Front delts: front raises won’t work them (it does but to a small extent) so what should you do?
•a partial front raise(between 0-30 degrees)


-Side Delts:
•a cable lateral raise with a cuff on your bicep is your best bet but it’s not that important, any lateral raise will do


- Rear delts:
•they already get hammered on your rows and whatnot but you can do a rear delts fly



CHAPTER 6
•Legs

1. Who cares about legs
2. Leg training is pretty simple

Here is what exercises you need:

-leg extensions for quads
-leg curls for hammies
-a hinge
-hip adductions
And maybe something for glutes if you’re into that




And that’s pretty much it. This was a pretty simplified version so I might’ve missed some things. I am writing this at 4 am so forgive me if there are any writing errors.

I’m glad to answer any questions
Also rep at least if you’re not going to read

"How to get jacked ASAP"

And no mention of diet or steroids

 

[AverageCurryEnjoyer]

Read every molecule. Good thread.

 

[taxGatherer]

Gymcel and yopilled

 

[taxGatherer]

Just read the thread, good read brah

Press is vaulted though, only low iq do them.
Just do this setup and flies with it for max chest growth

 

[MogEater]

i know i cant achive my dream greek god physique eothout roid,
only q is this
is 200mg TE and 200MG Primo T eneuoph?

 

[MogEater]

i know i cant achive my dream greek god physique eothout roid,
only q is this
is 200mg TE and 200MG Primo T eneuoph?

and 2iu gh

 

[Foreverbrad]

Over for my 2x weekly frequency.

 

[luca_.]

Just read the thread, good read brah

Press is vaulted though, only low iq do them.
Just do this setup and flies with it for max chest growth
View attachment 4043224

Over for my 2x weekly frequency.

It’s still good it’s just that 3x is a little bit better

 

[taxGatherer]

It’s still good it’s just that 3x is a little bit better

Just do fbeod and get 3.5x
Currently im running fbe36h for a 4x frequency

 

[taxGatherer]

Over for my 2x weekly frequency.

UL or ppl?

 

[Foreverbrad]

UL or ppl?

Friday AM: Push
Friday PM: Pull
Saturday: Legs
Sunday: Rest
Monday: Same as friday
Tuesday-Thursday: Wagecucking, too tired


Trying to make a routine fit 4 consecutive days is suifuel. This was the best I could do.

 

[taxGatherer]

Friday AM: Push
Friday PM: Pull
Saturday: Legs
Sunday: Rest
Monday: Same as friday
Tuesday-Thursday: Wagecucking, too tired


Trying to make a routine fit 4 consecutive days is suifuel. This was the best I could do.

Fair, why dont you just go upperlower with 2 sets per muscle group?
Would make friday and monday easier to get through, and you could do some more cardio/go outside and sunmaxx

 

[natelma0]

This guide will teach you the most optimal way to get jacked so you don’t lose time in the gym

---

This guide is based on the latest science, some things may change in the future.
CHAPTER 1.
•Why do muscles grow?


The main driver of muscle hypertrophy is no other than Mechanical tension. A really common myth is that the main driver of hypertrophy are microtears, which is in fact wrong. Muscle damage exists but that does not generate hypertrophy.
What is Mechanical Tension?

•well it’s not exactly a simple process but I will simplify it :



Mechanical tension = muscle fibers being pulled on while they’re working.


•When you lift a weight, your muscle fibers contract (shorten) while resisting the load

• The harder they have to contract (especially when the weight feels heavy or the reps get slow near failure), the more mechanical tension is created.

• That tension is the signal your body uses to say: “We need bigger, stronger muscle fibers to handle this in the future.”

• Over time, your muscles grow thicker (and sometimes longer) in response to that repeated tension.

that’s basically a tldr






CHAPTER 2.
•what is the best split?

There are 2 things that matter in a split :
-frequency: the amount of times you train
X muscle group per week
-Volume:how many sets you are doing per
Muscle group

I recommend a higher frequency lower volume split, why?



1. Muscle atrophy begins ~48 hours post workout View attachment 4041869

By training a muscle group every 48 hours you remain in that stimulus period, leaving less time for atrophy


2. The most stimulating sets are the first 2View attachment 4041880
Having higher frequency essentially means you will benefit from the first sets more often than someone on a bro split (1x frequency) who benefits from them once a week



So? What’s the ,,best split”

There is no ,,best split” as long as you do a split
Like fbeod (full body everyother day) upper lower 3 times a week, anterior posterior or torso limbs as you will have good frequency

When doing a split with higher frequency you should do way lower volume as you need to recover ( more sets harder to recover because of muscle damage) preferably 2 sets for muscle group per sesh (if you can do 3 or 4 sets and recover do that)

How do you know if you are recovered?
if you progress that session that means you ve recovered from last ses ( experienced gym goers will progress less often [once every 1-2 weeks] while new gym goers might progress every session)




CHAPTER 3
• How to get a massive back
Getting a huge back only requires only 3 exercisesView attachment 4041932

What are you looking at?

You need a back exercise for each of these planes


• Sagital-work the upper regions of the lattisimus dorsi (lats)


•Frontal-works the lombar region of the lats (lower lats)


• transverse-works your upper back and rear delts


For the sagital plane any chest supported row works, or if you want an isolation exercise you can try a keenan flap in the sagital plane View attachment 4041960

It consists of setting a bench near the cables and cuffing at the humerus (bone that’s under the bicep and tri) doing that removes your bicep and forearms from the exercises.

,,but won’t the exercise be better if it works more muscle groups?”

Answer is No, an isolation exercise will always be better for said muscle group because you will have better MUR( motor unit recruitment for that said muscle group)

Think about it this way, an exercise cannot be 100% biceps 100% lats 100%spinal erectors. It will be 70% this 70% that etc.





For the Frontal plane you can do:

-a wide grip pulldown ( make sure to not go all the way to the top, as the chest has best leverage there)View attachment 4042006

Lower pecs have best leverage between 180-120 degrees and 40-0 degrees. So that in the 120-40 degree range.


If you want an isolation exercise you can again, do a keenan flap except in the frontal plane this time View attachment 4042013

Make sure to put the cuff on your humerus






Lastly but not least, transverse plane:

You can either do:
-a row with your arms flared out
-a Kelso shrug

A Kelso shrug is just pure scapular retractionView attachment 4042047

Think about it like bringing your shoulder blades togheter with your arms straight. Try to do a wide grip row without moving your arms, that’s pretty much what a Kelso shrug is






Chapter 4
You’re overcomplicating brah
Your chest training

The chest’s main function is horizontal adduction, which is what you perform when doing bench press or pec deck(fly)

Horizontal adduction trains the whole pec, but it does have other functions such as shoulder flexion/ extension and frontal adduction between 40 degrees and 0.

You really need 1-2 exercises for your chest:

-A pec deck/pressing movement


-a low to high fly (shoulder flexion)
(Preferably done with dumbbells as they have an ascending resistance profile meaning they are hardest at the top half of the movement aka where upper chest has best leverage and least resistance at the bottom where front delts have best leverage)


WARNING: doing an incline/decline pressing movement won’t matter, as the angle of the bench doesn’t matter. What matters is performing the function of said muscle (upper pec shoulder flexion, lower pecs shoulder extension in sagital plane)






CHAPTER 5
•Big arms brah

Again, a really simple chapter



Biceps:View attachment 4042112


Keeping this study in mind
It’s best we have a curl with a descending resistance profile (meaning the movement is hardest at the bottom end easier at the top, as the bicep has best leverage there)

A good example would be:


- a preacher curl with the bench at 60 degrees

-a cable curl

DISCLAIMER!
A recent study suggests that having your humer in a flexed position biases the brachial is instead of the bicep
View attachment 4042146

TRICEPS:

-a common myth about the triceps is that the long head of the triceps works in overhead positions. That is false, because of antagonist inhibition

Antagonist inhibition- when a muscle that crosses to joints (biarticular) it shortens at one head and lengthens at the others, making it so it cannot fully activate.

That’s what happens to the long head in an overhead position. It shortens at one head and lengthens at the other. So what exercises should you do?

-for the long head, a normal tricep extension with your arms by your side

-for the medial/lateral head, an overhead
extension



SHOULDERS:

the shoulder is divided in 3 main regions (realistically it has 7 heads but that doesn’t matter)


-Front delts: front raises won’t work them (it does but to a small extent) so what should you do?
•a partial front raise(between 0-30 degrees)


-Side Delts:
•a cable lateral raise with a cuff on your bicep is your best bet but it’s not that important, any lateral raise will do


- Rear delts:
•they already get hammered on your rows and whatnot but you can do a rear delts fly



CHAPTER 6
•Legs

1. Who cares about legs
2. Leg training is pretty simple

Here is what exercises you need:

-leg extensions for quads
-leg curls for hammies
-a hinge
-hip adductions
And maybe something for glutes if you’re into that




And that’s pretty much it. This was a pretty simplified version so I might’ve missed some things. I am writing this at 4 am so forgive me if there are any writing errors.

I’m glad to answer any questions
Also rep at least if you’re not going to read

Kinda a water post if you’ve been on gymcel TikTok long enough

 

[Foreverbrad]

Fair, why dont you just go upperlower with 2 sets per muscle group?
Would make friday and monday easier to get through, and you could do some more cardio/go outside and sunmaxx

I get my cardio on the wagecuck days, 2 hours per day of zone 2 cardio across 2 sessions.

I’ve done upper lower in the past with 2 sets as you suggest but I wasn’t progressing, I’m trying to add more volume but I have to split the upper days into push and pull separate workouts to avoid having insane 3h+ workouts.

I should be extremely athletic by now but genetics lol so I’m skinny fat. Despite roids.

 

[takethezincpill]

Bookmarked

 

[Bitchwhipper2]

Genuinely. Stfu

 

[Frogooboi]

brutal ignore pill

skimmed through and looks like typical science based lifting

Same

 

[-=t3rm1n4t0r_2005=-]

When doing a split with higher frequency you should do way lower volume as you need to recover

You can recover from ~8-12 sets per muscle group per week. With UL you can recover from 4-6 sets in 72-96 hours, with FB you can recover from 2-3 sets in 48 hours, with bro split you can recover from 8-10 sets in 7 days.
It will always be around 8-12 sets depends on muscle fibre composition.

Answer is No, an isolation exercise will always be better for said muscle group because you will have better MUR( motor unit recruitment for that said muscle group)

Not always. Novices don't have access to highest threshold motor units, therefore they won't benefit from added MUR from doing isolations.

doing an incline/decline pressing movement won’t matter, as the angle of the bench doesn’t matter.

Incline changes the shoulder ROM.

A recent study suggests that having your humer in a flexed position biases the brachial is instead of the bicep

no it doesn't. The study literally says that the difference is not statistically significant.

Antagonist inhibition- when a muscle that crosses to joints (biarticular) it shortens at one head and lengthens at the others, making it so it cannot fully activate.

We still have no good data on why exactly long head is less active with overhead extensions. Best guess is shoulder angle changes IMAL of tricep heads.

That’s what happens to the long head in an overhead position. It shortens at one head and lengthens at the other. So what exercises should you do?

How does the long head lengthen or shorten at shoulder when the shoulder position is fixed?

-for the medial/lateral head, an overhead
extension

note that medial and lateral heads work hard on pressing movements

•a cable lateral raise with a cuff on your bicep is your best bet but it’s not that important, any lateral raise will do

also any press in frontal plane

 

[-=t3rm1n4t0r_2005=-]

TLDR: Roids + Gallon of Milk per day + Heavy SBD & Dips/ Pullups + 9h good sleep per night

mark rippetoe would be proud bro

 

[-=t3rm1n4t0r_2005=-]

Currently im running fbe36h for a 4x frequency

professionally unemployed

 

[taxGatherer]

I get my cardio on the wagecuck days, 2 hours per day of zone 2 cardio across 2 sessions.

I’ve done upper lower in the past with 2 sets as you suggest but I wasn’t progressing, I’m trying to add more volume but I have to split the upper days into push and pull separate workouts to avoid having insane 3h+ workouts.

I should be extremely athletic by now but genetics lol so I’m skinny fat. Despite roids.

Type 1 fibers?

 

[luca_.]

You can recover from ~8-12 sets per muscle group per week. With UL you can recover from 4-6 sets in 72-96 hours, with FB you can recover from 2-3 sets in 48 hours, with bro split you can recover from 8-10 sets in 7 days.
It will always be around 8-12 sets depends on muscle fibre composition.

Not always. Novices don't have access to highest threshold motor units, therefore they won't benefit from added MUR from doing isolations.

Incline changes the shoulder ROM.

no it doesn't. The study literally says that the difference is not statistically significant.


We still have no good data on why exactly long head is less active with overhead extensions. Best guess is shoulder angle changes IMAL of tricep heads.

How does the long head lengthen or shorten at shoulder when the shoulder position is fixed?

note that medial and lateral heads work hard on pressing movements

also any press in frontal plane

1. It depend on the person how many sets you can recover from, I can recover from 12 but someone else might not, that’s true
2. It’s true that beginner lifters (3-6 months depend on the person) have an MUR deficit, I didn’t take that in consideration and was thinking about experienced lifters
3. Not really as you can have your arms flared out even on a incline press, sure you want to do a pressing movement biasing more of the clavicular chest, it’s better to have the bench a little inclined as it will be more comfortable to have your arms tucked
4. Yeah it’s a small difference but if you’re doing a preacher curl I see no point in doing it with shoulder flexion when you can do it without shoulder flexion(exception for machine preacher curls)
5. I meant to say that the long head is disatvantaged in an overhead postition by antagonist inhibition, and that’s why it will engage more in something with your arm by your side
6. That’s true I never claimed they don’t

7. Sure as long as you go all the way down, I didn’t include that because a shoulder press would also work your triceps and front delts

 

[taxGatherer]

professionally unemployed

Going to school and get 2.5k a month from being a wagecuck jfl

 

[Foreverbrad]

Type 1 fibers?

No I have the normal mix that like 80% of people have, I did genetic testing.

I blame shit genetics and malnourishment and sedentary lifestyle (muh grades) during childhood.

 

[KeepCopingLads]

This guide will teach you the most optimal way to get jacked so you don’t lose time in the gym

---

This guide is based on the latest science, some things may change in the future.
CHAPTER 1.
•Why do muscles grow?


The main driver of muscle hypertrophy is no other than Mechanical tension. A really common myth is that the main driver of hypertrophy are microtears, which is in fact wrong. Muscle damage exists but that does not generate hypertrophy.
What is Mechanical Tension?

•well it’s not exactly a simple process but I will simplify it :



Mechanical tension = muscle fibers being pulled on while they’re working.


•When you lift a weight, your muscle fibers contract (shorten) while resisting the load

• The harder they have to contract (especially when the weight feels heavy or the reps get slow near failure), the more mechanical tension is created.

• That tension is the signal your body uses to say: “We need bigger, stronger muscle fibers to handle this in the future.”

• Over time, your muscles grow thicker (and sometimes longer) in response to that repeated tension.

that’s basically a tldr






CHAPTER 2.
•what is the best split?

There are 2 things that matter in a split :
-frequency: the amount of times you train
X muscle group per week
-Volume:how many sets you are doing per
Muscle group

I recommend a higher frequency lower volume split, why?



1. Muscle atrophy begins ~48 hours post workout View attachment 4041869

By training a muscle group every 48 hours you remain in that stimulus period, leaving less time for atrophy


2. The most stimulating sets are the first 2View attachment 4041880
Having higher frequency essentially means you will benefit from the first sets more often than someone on a bro split (1x frequency) who benefits from them once a week



So? What’s the ,,best split”

There is no ,,best split” as long as you do a split
Like fbeod (full body everyother day) upper lower 3 times a week, anterior posterior or torso limbs as you will have good frequency

When doing a split with higher frequency you should do way lower volume as you need to recover ( more sets harder to recover because of muscle damage) preferably 2 sets for muscle group per sesh (if you can do 3 or 4 sets and recover do that)

How do you know if you are recovered?
if you progress that session that means you ve recovered from last ses ( experienced gym goers will progress less often [once every 1-2 weeks] while new gym goers might progress every session)




CHAPTER 3
• How to get a massive back
Getting a huge back only requires only 3 exercisesView attachment 4041932

What are you looking at?

You need a back exercise for each of these planes


• Sagital-work the upper regions of the lattisimus dorsi (lats)


•Frontal-works the lombar region of the lats (lower lats)


• transverse-works your upper back and rear delts


For the sagital plane any chest supported row works, or if you want an isolation exercise you can try a keenan flap in the sagital plane View attachment 4041960

It consists of setting a bench near the cables and cuffing at the humerus (bone that’s under the bicep and tri) doing that removes your bicep and forearms from the exercises.

,,but won’t the exercise be better if it works more muscle groups?”

Answer is No, an isolation exercise will always be better for said muscle group because you will have better MUR( motor unit recruitment for that said muscle group)

Think about it this way, an exercise cannot be 100% biceps 100% lats 100%spinal erectors. It will be 70% this 70% that etc.





For the Frontal plane you can do:

-a wide grip pulldown ( make sure to not go all the way to the top, as the chest has best leverage there)View attachment 4042006

Lower pecs have best leverage between 180-120 degrees and 40-0 degrees. So that in the 120-40 degree range.


If you want an isolation exercise you can again, do a keenan flap except in the frontal plane this time View attachment 4042013

Make sure to put the cuff on your humerus






Lastly but not least, transverse plane:

You can either do:
-a row with your arms flared out
-a Kelso shrug

A Kelso shrug is just pure scapular retractionView attachment 4042047

Think about it like bringing your shoulder blades togheter with your arms straight. Try to do a wide grip row without moving your arms, that’s pretty much what a Kelso shrug is






Chapter 4
You’re overcomplicating brah
Your chest training

The chest’s main function is horizontal adduction, which is what you perform when doing bench press or pec deck(fly)

Horizontal adduction trains the whole pec, but it does have other functions such as shoulder flexion/ extension and frontal adduction between 40 degrees and 0.

You really need 1-2 exercises for your chest:

-A pec deck/pressing movement


-a low to high fly (shoulder flexion)
(Preferably done with dumbbells as they have an ascending resistance profile meaning they are hardest at the top half of the movement aka where upper chest has best leverage and least resistance at the bottom where front delts have best leverage)


WARNING: doing an incline/decline pressing movement won’t matter, as the angle of the bench doesn’t matter. What matters is performing the function of said muscle (upper pec shoulder flexion, lower pecs shoulder extension in sagital plane)






CHAPTER 5
•Big arms brah

Again, a really simple chapter



Biceps:View attachment 4042112


Keeping this study in mind
It’s best we have a curl with a descending resistance profile (meaning the movement is hardest at the bottom end easier at the top, as the bicep has best leverage there)

A good example would be:


- a preacher curl with the bench at 60 degrees

-a cable curl

DISCLAIMER!
A recent study suggests that having your humer in a flexed position biases the brachial is instead of the bicep
View attachment 4042146

TRICEPS:

-a common myth about the triceps is that the long head of the triceps works in overhead positions. That is false, because of antagonist inhibition

Antagonist inhibition- when a muscle that crosses to joints (biarticular) it shortens at one head and lengthens at the others, making it so it cannot fully activate.

That’s what happens to the long head in an overhead position. It shortens at one head and lengthens at the other. So what exercises should you do?

-for the long head, a normal tricep extension with your arms by your side

-for the medial/lateral head, an overhead
extension



SHOULDERS:

the shoulder is divided in 3 main regions (realistically it has 7 heads but that doesn’t matter)


-Front delts: front raises won’t work them (it does but to a small extent) so what should you do?
•a partial front raise(between 0-30 degrees)


-Side Delts:
•a cable lateral raise with a cuff on your bicep is your best bet but it’s not that important, any lateral raise will do


- Rear delts:
•they already get hammered on your rows and whatnot but you can do a rear delts fly



CHAPTER 6
•Legs

1. Who cares about legs
2. Leg training is pretty simple

Here is what exercises you need:

-leg extensions for quads
-leg curls for hammies
-a hinge
-hip adductions
And maybe something for glutes if you’re into that




And that’s pretty much it. This was a pretty simplified version so I might’ve missed some things. I am writing this at 4 am so forgive me if there are any writing errors.

I’m glad to answer any questions
Also rep at least if you’re not going to read

a better guide would be to, how to maintain a physique with minimal effort

 

[KeepCopingLads]

I did genetic testing.

what company

 

[xandylooksmaxs]

high iq high effort

 

[taxGatherer]

a better guide would be to, how to maintain a physique with minimal effort

Maintaining is literally 7x easier than building. Just do fb twice a week for easy maintain (you would still be building a small amount)

 

[KeepCopingLads]

Just do fb twice a week for easy maintain

thats not easy maintain you fucking dumbass

 

[idnap]

This guide will teach you the most optimal way to get jacked so you don’t lose time in the gym

---

This guide is based on the latest science, some things may change in the future.
CHAPTER 1.
•Why do muscles grow?


The main driver of muscle hypertrophy is no other than Mechanical tension. A really common myth is that the main driver of hypertrophy are microtears, which is in fact wrong. Muscle damage exists but that does not generate hypertrophy.
What is Mechanical Tension?

•well it’s not exactly a simple process but I will simplify it :



Mechanical tension = muscle fibers being pulled on while they’re working.


•When you lift a weight, your muscle fibers contract (shorten) while resisting the load

• The harder they have to contract (especially when the weight feels heavy or the reps get slow near failure), the more mechanical tension is created.

• That tension is the signal your body uses to say: “We need bigger, stronger muscle fibers to handle this in the future.”

• Over time, your muscles grow thicker (and sometimes longer) in response to that repeated tension.

that’s basically a tldr






CHAPTER 2.
•what is the best split?

There are 2 things that matter in a split :
-frequency: the amount of times you train
X muscle group per week
-Volume:how many sets you are doing per
Muscle group

I recommend a higher frequency lower volume split, why?



1. Muscle atrophy begins ~48 hours post workout View attachment 4041869

By training a muscle group every 48 hours you remain in that stimulus period, leaving less time for atrophy


2. The most stimulating sets are the first 2View attachment 4041880
Having higher frequency essentially means you will benefit from the first sets more often than someone on a bro split (1x frequency) who benefits from them once a week



So? What’s the ,,best split”

There is no ,,best split” as long as you do a split
Like fbeod (full body everyother day) upper lower 3 times a week, anterior posterior or torso limbs as you will have good frequency

When doing a split with higher frequency you should do way lower volume as you need to recover ( more sets harder to recover because of muscle damage) preferably 2 sets for muscle group per sesh (if you can do 3 or 4 sets and recover do that)

How do you know if you are recovered?
if you progress that session that means you ve recovered from last ses ( experienced gym goers will progress less often [once every 1-2 weeks] while new gym goers might progress every session)




CHAPTER 3
• How to get a massive back
Getting a huge back only requires only 3 exercisesView attachment 4041932

What are you looking at?

You need a back exercise for each of these planes


• Sagital-work the upper regions of the lattisimus dorsi (lats)


•Frontal-works the lombar region of the lats (lower lats)


• transverse-works your upper back and rear delts


For the sagital plane any chest supported row works, or if you want an isolation exercise you can try a keenan flap in the sagital plane View attachment 4041960

It consists of setting a bench near the cables and cuffing at the humerus (bone that’s under the bicep and tri) doing that removes your bicep and forearms from the exercises.

,,but won’t the exercise be better if it works more muscle groups?”

Answer is No, an isolation exercise will always be better for said muscle group because you will have better MUR( motor unit recruitment for that said muscle group)

Think about it this way, an exercise cannot be 100% biceps 100% lats 100%spinal erectors. It will be 70% this 70% that etc.





For the Frontal plane you can do:

-a wide grip pulldown ( make sure to not go all the way to the top, as the chest has best leverage there)View attachment 4042006

Lower pecs have best leverage between 180-120 degrees and 40-0 degrees. So that in the 120-40 degree range.


If you want an isolation exercise you can again, do a keenan flap except in the frontal plane this time View attachment 4042013

Make sure to put the cuff on your humerus






Lastly but not least, transverse plane:

You can either do:
-a row with your arms flared out
-a Kelso shrug

A Kelso shrug is just pure scapular retractionView attachment 4042047

Think about it like bringing your shoulder blades togheter with your arms straight. Try to do a wide grip row without moving your arms, that’s pretty much what a Kelso shrug is






Chapter 4
You’re overcomplicating brah
Your chest training

The chest’s main function is horizontal adduction, which is what you perform when doing bench press or pec deck(fly)

Horizontal adduction trains the whole pec, but it does have other functions such as shoulder flexion/ extension and frontal adduction between 40 degrees and 0.

You really need 1-2 exercises for your chest:

-A pec deck/pressing movement


-a low to high fly (shoulder flexion)
(Preferably done with dumbbells as they have an ascending resistance profile meaning they are hardest at the top half of the movement aka where upper chest has best leverage and least resistance at the bottom where front delts have best leverage)


WARNING: doing an incline/decline pressing movement won’t matter, as the angle of the bench doesn’t matter. What matters is performing the function of said muscle (upper pec shoulder flexion, lower pecs shoulder extension in sagital plane)






CHAPTER 5
•Big arms brah

Again, a really simple chapter



Biceps:View attachment 4042112


Keeping this study in mind
It’s best we have a curl with a descending resistance profile (meaning the movement is hardest at the bottom end easier at the top, as the bicep has best leverage there)

A good example would be:


- a preacher curl with the bench at 60 degrees

-a cable curl

DISCLAIMER!
A recent study suggests that having your humer in a flexed position biases the brachial is instead of the bicep
View attachment 4042146

TRICEPS:

-a common myth about the triceps is that the long head of the triceps works in overhead positions. That is false, because of antagonist inhibition

Antagonist inhibition- when a muscle that crosses to joints (biarticular) it shortens at one head and lengthens at the others, making it so it cannot fully activate.

That’s what happens to the long head in an overhead position. It shortens at one head and lengthens at the other. So what exercises should you do?

-for the long head, a normal tricep extension with your arms by your side

-for the medial/lateral head, an overhead
extension



SHOULDERS:

the shoulder is divided in 3 main regions (realistically it has 7 heads but that doesn’t matter)


-Front delts: front raises won’t work them (it does but to a small extent) so what should you do?
•a partial front raise(between 0-30 degrees)


-Side Delts:
•a cable lateral raise with a cuff on your bicep is your best bet but it’s not that important, any lateral raise will do


- Rear delts:
•they already get hammered on your rows and whatnot but you can do a rear delts fly



CHAPTER 6
•Legs

1. Who cares about legs
2. Leg training is pretty simple

Here is what exercises you need:

-leg extensions for quads
-leg curls for hammies
-a hinge
-hip adductions
And maybe something for glutes if you’re into that




And that’s pretty much it. This was a pretty simplified version so I might’ve missed some things. I am writing this at 4 am so forgive me if there are any writing errors.

I’m glad to answer any questions
Also rep at least if you’re not going to read

Just be natty and workout for 3 years 4 days a week theory

 

[taxGatherer]

thats not easy maintain you fucking dumbass

How fucking lazy are you bastard

 

[taxGatherer]

Just be natty and workout for 3 years 4 days a week theory

Still ASAP if natty

 

[KeepCopingLads]

How fucking lazy are you bastard

thats still training the muscle 2x a week
like other splits

 

[EmperorVon]

Over for muscle heads

 

[taxGatherer]

thats still training the muscle 2x a week
like other splits

Then do fb 1x a week nga

 

[KeepCopingLads]

Then do fb 1x a week nga

point
no evidence
no explanation
no studies
stfu then

 

[luca_.]

a better guide would be to, how to maintain a physique with minimal effort

4 sets a week pers muscle group is maintenance

 

[PsiIocybin]

bump

 

[Foreverbrad]

what company

The one which leaked all the user data, forget the name. Oh well.

 

[KeepCopingLads]

The one which leaked all the user data, forget the name. Oh well.

23 and me
nah but tf they gonna do with your dna? why tf would they clone your ugly ass

 

[Cicciosudmaxxer]

Not a single mention of Tren

 

[Foreverbrad]

23 and me
nah but tf they gonna do with your dna? why tf would they clone your ugly ass

Use it to charge you more for health insurance due to genetic predisposition to illness.

I guess if you cloned someone you could also then bypass biometric security devices but that’s rather sci-fi and I don’t have shit anyway.