shortcell29
Iron
- Joined
- Mar 31, 2026
- Posts
- 31
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- 14
So by now we all know physique matters, especially if you already have a decent face it just adds up to your halo. So why not phyisiquemaxx?
Wanna look like this?
Well u most likely wont, but you can still get a pretty decent physique naturally or w PEDs. Wont be specifying which foods to eat cuz if ur here ur not retarded and know u shouldnt eat goy.
Diet: If ur base is 20% bf+, go into a slight deficit of max 500 calories, while getting at least 10k steps so u can eat more food obv, get ur micros in etc.
You should eat 1.6-1.8g protein per kg of bw (0.7-0.8g/lb of bw), 0.5-1g fats per kg of bw (0.25-0.5g/lb of bw), and rest should be carbs.
If ur base skinny and u want to gain muscle, DO NOT BULK, instead u should be eating at maintenance, that doesnt mean stay the same weight cuz if youre staying the same weight and gaining muscle ur losing something else. Same macros apply as the cut version, but u can eat more fat or more processed carbs cuz ur not rly restriced calorie wise.
U should be eating meals with at least 30g of protein at least 3-4x a day, to spike your MPS more frequently.
Electrolites: Do not care about facial bloat, hydration is LAW. 1:1 sodium to potassium ratio MOGS. More sodium = better pumps, more energy, more blood flow so more veins, better lifts overall.
CARBS ARE LAW FOR PHYSIQUEMAXXING.
Something that is pre-determined but can be improved on: SWR (improved by: losing bf, putting shoulders first in the workout and giving them focus), Height (going to failure on compound tiring lifts like bench, deadlift, squat do spike GH a bit), muscle proportions, etc.
Training frequency: at least 2x a week, 3x shown to be the same/slightly better in some outcome studies, but it aint that deep especially if youre just starting
Training intensity: Must be close to failure, 0-1 RIR (reps in reserve), 0 rir is a tad bit more stimulus but more fatiguing, so be smart about planning it.
How I do it: If im doing 2 sets of an exercise, first one is gonna be 1 rir and the 2nd one 0 (so that we can have more stimulus in the 2nd, waste less energy on the first set), also you can go 0 rir to every set in the last 5ish cuz ur almost done anyways.
Training split: PPL 6x a week, PPL UL 5x a week, UL 6x a week, UL 4x a week, are the main ones (im not mentioning fullbody nobody likes it anyway), but theres some decent modified versions for more experienced lifters so they can prioritise weak points. (Torso/Limbs 4x a week, Ant/post 4x a week,...)
Sets: If your split is 3x frequency, u shouldnt go above 2-3 sets per muscle per session, and if ur split is 2x u shouldnt go above 4-5 sets per muscle per session.
EVERY ESSENTIAL EXERCISE FOR EVERY MUSCLE (IN ORDER, FROM MOST IMPORTANT FOR AESTHETICS TO LEAST IMPORTANT)
Shoulders: Any lateral raise variation (preferably not dumbbell as your grip is playing a limiting factor), Shoulder press (preferably not freeweight as it is less stable = less MUR = less gains brah), rear delts will be covered with back cuz they are HIGHLY active and an isolation isnt needed before a couple of years of training.
Lats: Lat pulldown/pullup with widely apart arms (doing shoulder adduction), Lat row/pulldown/pullup with arms by your side (shoulder extension, rear delt is hit here)
Chest: Pec Deck/Wide grip press, Incline press with arms close (Shoulder flexion, front delt is also hit here)
Biceps: Any curl variation, best options cuz of resistance profile: Ez bar or dumbbell preacher curl
Abs: Any crunch variation, cable or decline
Triceps: Tricep pushdown with arms by your side
Upper back: Row with flared arms, squeeze ur shoulder blades to hit traps (rear delt is also hit here)
Quads: Leg extension, squat pattern if you want not must tho
Calves: Calf raise
Adductors: Adductor machine, also hit in leg press/sldl if you dont wanna isolate them
Glutes: Hip thrust is the best, also hit in leg press and sldl a little bit (Underrated as they hold a lot of mass, increasing your weight thus increasing your energy expenditure, easier to cut)
Hamstrings: Leg curl, hip hinge (sldl/45deg extension)
GYM EQUIPMENT
Straps: must have for back exercises, sldl if you do it as those muscles are wayyy stronger than ur grip
Gympin: If you fullstack an exercise you like, you can buy it, but before that look for a similar/unilateral variation of the same movement
Rubber band: If you cant do a pullup and want to
Headphones: U should probably listen to some tiktok sickkvnt audios from people in the pictures above, gives me crazy motivation and makes me push harder
SUPPLEMENTS
Most worth ones: Preworkout (stimulants, pump, literally hard to not lift after taking a dose), Creatine (overrated, will make you look a bit fuller but thats about it, only putting it here cuz its dirt cheap), Whey protein (if you cant get all ur protein from food, but you should, this is also overrated), Omega 3s (helps ur joints which will most likely be damaged by lifting), Magnesium bisglycinate (sleep, muscle relaxation, etc.)
PEDs
If youre doing it strictly for the physique, I wouldnt hop on before at least 2 yrs of lifting. Why? Ur progress is gonna be fast asf anyways cuz ur new, and the later u start the more u get out of it (obv cuz if you started jerking off at 5, it would become less effective earlier than if u started at 25), ALSO u may have good genetics and be satisfied and big naturally, rare tho
Reta: Wont rly help with anything in the gym except bodyfat, but take it if your a retarded incel who cant put the fork down
Test/Tren: Not the focus of this thread, but test is the base of every cycle and these compounds will add a lot to your physique, HOWEVER if ur genetics are shit and u look rly bad naturally, DO NOT EXPECT A MIRACLE FROM GEAR. May not even be worth to hop on lmao
HGH: If ur plates are open and ur below 5'9 with narrow clavicles, would suggest running a cycle till at least your proportions are decent(mentioned in the beginning of the thread SWR etc.)
FRAUDING is also kinda important if u trynna use ur phyisuqe to help u get laid, pull down ur pants just above ur dick so ur torso seems longer and looks more aesthetic, pose only in rly good downlightning with a pump. Use poses that hide your weak points. Also getting a tan via mt or the sun helps, u look leaner.
If you still think gymcelling is cope, check this thread out im not here to debate that
https://looksmax.org/threads/gymcel...body-the-same-way-we-do-its-100-legit.256601/
Wanna look like this?
Well u most likely wont, but you can still get a pretty decent physique naturally or w PEDs. Wont be specifying which foods to eat cuz if ur here ur not retarded and know u shouldnt eat goy.
Diet: If ur base is 20% bf+, go into a slight deficit of max 500 calories, while getting at least 10k steps so u can eat more food obv, get ur micros in etc.
You should eat 1.6-1.8g protein per kg of bw (0.7-0.8g/lb of bw), 0.5-1g fats per kg of bw (0.25-0.5g/lb of bw), and rest should be carbs.
If ur base skinny and u want to gain muscle, DO NOT BULK, instead u should be eating at maintenance, that doesnt mean stay the same weight cuz if youre staying the same weight and gaining muscle ur losing something else. Same macros apply as the cut version, but u can eat more fat or more processed carbs cuz ur not rly restriced calorie wise.
U should be eating meals with at least 30g of protein at least 3-4x a day, to spike your MPS more frequently.
Electrolites: Do not care about facial bloat, hydration is LAW. 1:1 sodium to potassium ratio MOGS. More sodium = better pumps, more energy, more blood flow so more veins, better lifts overall.
CARBS ARE LAW FOR PHYSIQUEMAXXING.
Something that is pre-determined but can be improved on: SWR (improved by: losing bf, putting shoulders first in the workout and giving them focus), Height (going to failure on compound tiring lifts like bench, deadlift, squat do spike GH a bit), muscle proportions, etc.
Training frequency: at least 2x a week, 3x shown to be the same/slightly better in some outcome studies, but it aint that deep especially if youre just starting
Training intensity: Must be close to failure, 0-1 RIR (reps in reserve), 0 rir is a tad bit more stimulus but more fatiguing, so be smart about planning it.
How I do it: If im doing 2 sets of an exercise, first one is gonna be 1 rir and the 2nd one 0 (so that we can have more stimulus in the 2nd, waste less energy on the first set), also you can go 0 rir to every set in the last 5ish cuz ur almost done anyways.
Training split: PPL 6x a week, PPL UL 5x a week, UL 6x a week, UL 4x a week, are the main ones (im not mentioning fullbody nobody likes it anyway), but theres some decent modified versions for more experienced lifters so they can prioritise weak points. (Torso/Limbs 4x a week, Ant/post 4x a week,...)
Sets: If your split is 3x frequency, u shouldnt go above 2-3 sets per muscle per session, and if ur split is 2x u shouldnt go above 4-5 sets per muscle per session.
EVERY ESSENTIAL EXERCISE FOR EVERY MUSCLE (IN ORDER, FROM MOST IMPORTANT FOR AESTHETICS TO LEAST IMPORTANT)
Shoulders: Any lateral raise variation (preferably not dumbbell as your grip is playing a limiting factor), Shoulder press (preferably not freeweight as it is less stable = less MUR = less gains brah), rear delts will be covered with back cuz they are HIGHLY active and an isolation isnt needed before a couple of years of training.
Lats: Lat pulldown/pullup with widely apart arms (doing shoulder adduction), Lat row/pulldown/pullup with arms by your side (shoulder extension, rear delt is hit here)
Chest: Pec Deck/Wide grip press, Incline press with arms close (Shoulder flexion, front delt is also hit here)
Biceps: Any curl variation, best options cuz of resistance profile: Ez bar or dumbbell preacher curl
Abs: Any crunch variation, cable or decline
Triceps: Tricep pushdown with arms by your side
Upper back: Row with flared arms, squeeze ur shoulder blades to hit traps (rear delt is also hit here)
Quads: Leg extension, squat pattern if you want not must tho
Calves: Calf raise
Adductors: Adductor machine, also hit in leg press/sldl if you dont wanna isolate them
Glutes: Hip thrust is the best, also hit in leg press and sldl a little bit (Underrated as they hold a lot of mass, increasing your weight thus increasing your energy expenditure, easier to cut)
Hamstrings: Leg curl, hip hinge (sldl/45deg extension)
GYM EQUIPMENT
Straps: must have for back exercises, sldl if you do it as those muscles are wayyy stronger than ur grip
Gympin: If you fullstack an exercise you like, you can buy it, but before that look for a similar/unilateral variation of the same movement
Rubber band: If you cant do a pullup and want to
Headphones: U should probably listen to some tiktok sickkvnt audios from people in the pictures above, gives me crazy motivation and makes me push harder
SUPPLEMENTS
Most worth ones: Preworkout (stimulants, pump, literally hard to not lift after taking a dose), Creatine (overrated, will make you look a bit fuller but thats about it, only putting it here cuz its dirt cheap), Whey protein (if you cant get all ur protein from food, but you should, this is also overrated), Omega 3s (helps ur joints which will most likely be damaged by lifting), Magnesium bisglycinate (sleep, muscle relaxation, etc.)
PEDs
If youre doing it strictly for the physique, I wouldnt hop on before at least 2 yrs of lifting. Why? Ur progress is gonna be fast asf anyways cuz ur new, and the later u start the more u get out of it (obv cuz if you started jerking off at 5, it would become less effective earlier than if u started at 25), ALSO u may have good genetics and be satisfied and big naturally, rare tho
Reta: Wont rly help with anything in the gym except bodyfat, but take it if your a retarded incel who cant put the fork down
Test/Tren: Not the focus of this thread, but test is the base of every cycle and these compounds will add a lot to your physique, HOWEVER if ur genetics are shit and u look rly bad naturally, DO NOT EXPECT A MIRACLE FROM GEAR. May not even be worth to hop on lmao
HGH: If ur plates are open and ur below 5'9 with narrow clavicles, would suggest running a cycle till at least your proportions are decent(mentioned in the beginning of the thread SWR etc.)
FRAUDING is also kinda important if u trynna use ur phyisuqe to help u get laid, pull down ur pants just above ur dick so ur torso seems longer and looks more aesthetic, pose only in rly good downlightning with a pump. Use poses that hide your weak points. Also getting a tan via mt or the sun helps, u look leaner.
If you still think gymcelling is cope, check this thread out im not here to debate that
https://looksmax.org/threads/gymcel...body-the-same-way-we-do-its-100-legit.256601/
