How to get jacked ASAP according to science

[Jason Voorhees]

I personally started with strong lifts 5x5. once i gained more strength i branched out to a typical push pull legs. I also incorporated german volume training in between. I have gained decent size but I am looking to cut. Do you have a good routine in mind? I just wanted my workouts to be around an hour or so. I don't mind going to the gym everyday or even multiple times a day.

 

[luca_.]

I personally started with strong lifts 5x5. once i gained more strength i branched out to a typical push pull legs. I also incorporated german volume training in between. I have gained decent size but I am looking to cut. Do you have a good routine in mind? I just wanted my workouts to be around an hour or so. I don't mind going to the gym everyday or even multiple times a day.

If you want your workout to last an hour you can do upper lower but 3 leg days a week is brutal. You can try anterior posterior (one day back triceps rear delts hamstrings calves, and the other day chest biceps front/side delts quads) do anterior posterior x3 if you want

 

[Jason Voorhees]

If you want your workout to last an hour you can do upper lower but 3 leg days a week is brutal. You can try anterior posterior (one day back triceps rear delts hamstrings calves, and the other day chest biceps front/side delts quads) do anterior posterior x3 if you want

Like Monday = anterior, Tuesday = posterior Wednesday = anterior, Thursday = posterior. Can I just do legs on one of the anterior or posterior days?

 

[luca_.]

Like Monday = anterior, Tuesday = posterior Wednesday = anterior, Thursday = posterior. Can I just do legs on one of the anterior or posterior days?

Sure, you can modify it however you want

 

[mogtivism]

I don’t understand the whole “keenan flap” for back thing, wouldn’t it be better to just do weighted pullups/lat pulldown, t bar rows, and cable rows/some pullover? Those science based exercises might seem effective on paper but if you cannot progressively load something a lot and if it’s awkward for you, i can’t see you getting results from it

 

[mogtivism]

I personally started with strong lifts 5x5. once i gained more strength i branched out to a typical push pull legs. I also incorporated german volume training in between. I have gained decent size but I am looking to cut. Do you have a good routine in mind? I just wanted my workouts to be around an hour or so. I don't mind going to the gym everyday or even multiple times a day.

Stronglifts 5x5


Brutal. I did some fullbody low rep cope workout like this and stalled early for zero gains. Just bloatmaxxed and had to cut down

 

[luca_.]

I don’t understand the whole “keenan flap” for back thing, wouldn’t it be better to just do weighted pullups/lat pulldown, t bar rows, and cable rows/some pullover? Those science based exercises might seem effective on paper but if you cannot progressively load something a lot and if it’s awkward for you, i can’t see you getting results from it

That’s why I also gave an alternative for it. Not everyone wants to setup a bench just for that. It’s not a major difference, but if you want to go from 90% to 100% that’s the way to do it

 

[luca_.]

Stronglifts 5x5


Brutal. I did some fullbody low rep cope workout like this and stalled early for zero gains. Just bloatmaxxed and had to cut down

For me it was the opposite I didn’t make any progress with ppl and now I’m making crazy progress with fbeod

 

[Jason Voorhees]

Stronglifts 5x5


Brutal. I did some fullbody low rep cope workout like this and stalled early for zero gains. Just bloatmaxxed and had to cut down

Yes it bloatmaxxed me but it was validating to pump more iron every workout until my newbie gains stopped

 

[Jason Voorhees]

For me it was the opposite I didn’t make any progress with ppl and now I’m making crazy progress with fbeod

What's your exact routine brah? How much time? I can stretch it up to 1 hour 30 minutes maybe

 

[grilldaddy❤️]

Mirin the high effort

 

[luca_.]

What's your exact routine brah? How much time? I can stretch it up to 1 hour 30 minutes maybe

I do fbeod it usually takes 1:30min 2hours depends on how maximalist I am

 

[Jason Voorhees]

I do fbeod it usually takes 1:30min 2hours depends on how maximalist I am

I get a lot of burnout once I go beyond the 1 hour mark. I workout fasted in the morning. After 1-1:30 I'm out of gass

 

[luca_.]

I get a lot of burnout once I go beyond the 1 hour mark. I workout fasted in the morning. After 1-1:30 I'm out of gass

That’s probably cns fatigue. If that so it’s better you do like a 1 hour sesh (anterior posterior or upper lower)

 

[mogtivism]

For me it was the opposite I didn’t make any progress with ppl and now I’m making crazy progress with fbeod

Yes it bloatmaxxed me but it was validating to pump more iron every workout until my newbie gains stopped

the thing with gym is everyone’s kinda different in what works for them. low rep fullbody didn’t work for me, nor did the bro split my friend used to get jacked, but going high volume on PPL Does.

Similarly there’s guys who were perpetually burned out on high volume PPL making no gains then they switched to fullbody and got all sorts of gains. Gym’s about finding what works for you and then sticking with it for a long ass time.

 

[luca_.]

the thing with gym is everyone’s kinda different in what works for them. low rep fullbody didn’t work for me, nor did the bro split my friend used to get jacked, but going high volume on PPL Does.

Similarly there’s guys who were perpetually burned out on high volume PPL making no gains then they switched to fullbody and got all sorts of gains. Gym’s about finding what works for you and then sticking with it for a long ass time.

To some extent yeah but not really. Like no matter how what you do a fly will always be better for chest instead of a press, that is not something subjective (considering you are not a novice lifter)

 

[mogtivism]

To some extent yeah but not really. Like no matter how what you do a fly will always be better for chest instead of a press, that is not something subjective (considering you are not a novice lifter)

I’ve never seen anyone get a big chest from flys alone so i’ll keep benching and doing dips tbh

 

[luca_.]

I’ve never seen anyone get a big chest from flys alone so i’ll keep benching and doing dips tbh

Natty btw

 

[mogtivism]

View attachment 4043981Natty btw

>natty