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

 

[idc.ethann]

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

Very high in thread tbh