greyplague
Height failo = gymcel
- Joined
- Jun 14, 2026
- Posts
- 18
- Reputation
- 19
I'm sure alot of you cope your way out of going the gym bc its "useless" if ur natty, it can take a while obviously, but less time if you train optimally and smart.
Waterviously you need to be hitting main muscle groups atleast twice per week (Except legs, useless for aesthetics unless you have a medical condition) So we are going to do the bare minimum. This is an lowest effort example (yes you will be having to train with 3-1 rir, you actually do have to put in partial effort
)
Everything is 2 sets(3 sets is better, but like I said, low effort) with a 5-9 rep range. (obviously progressive overload your reps and weight week by week)
PUSH
Cuffed Lateral Raises w/cable
Shoulder Press(machine prefferably)
Incline Smith Bench Press
Pec Deck or Chest Press Machine(I would go with pec deck as you have already done a pressing pattern)
JM Press
Cuffed Tricep Pushdown
PULL
Lat Pulldown/Pullover
T-Bar Row/Smith row(look up tnf's)
Close Grip Row
Preacher Curl(machine prefferably) 3 hard sets
repeat
-PRE WORKOUT-
Caffeine- b4 u jump to call this water, I'm including this bc gymcels think "B-b-but more caffeine= better workout" not at all. You take too much you'll end up feeling like shit b4 you have even started the workout, and your neural drive will lower therefore lowering your effort. 250-450mg is the sweet spot, if you cant feel higher than that you need to have a few deload weeks off caffeine or at a lower dose.
Pre-workout powder- don't dry scoop ur pre lol. its ingredients are literally meant to dissolve in water.
CARBS- Recently found the most convenient pre workout carbs, some honey, have about 60-70g carbs worth of honey, and u dont have to sit jestering on ur ass crunching 5 rice cakes for 10 mins.
For my fellow gymcels; if u actually enjoy the gym, this is still a great split. Just do 3 sets instead of 2, and even hit some rear delt iso's aswell.
-SPLIT-
Waterviously you need to be hitting main muscle groups atleast twice per week (Except legs, useless for aesthetics unless you have a medical condition) So we are going to do the bare minimum. This is an lowest effort example (yes you will be having to train with 3-1 rir, you actually do have to put in partial effort
)Everything is 2 sets(3 sets is better, but like I said, low effort) with a 5-9 rep range. (obviously progressive overload your reps and weight week by week)
PUSH
Cuffed Lateral Raises w/cable
Shoulder Press(machine prefferably)
Incline Smith Bench Press
Pec Deck or Chest Press Machine(I would go with pec deck as you have already done a pressing pattern)
JM Press
Cuffed Tricep Pushdown
PULL
Lat Pulldown/Pullover
T-Bar Row/Smith row(look up tnf's)
Close Grip Row
Preacher Curl(machine prefferably) 3 hard sets
repeat
-PRE WORKOUT-
Pre-workout powder- don't dry scoop ur pre lol. its ingredients are literally meant to dissolve in water.
CARBS
- Recently found the most convenient pre workout carbs, some honey, have about 60-70g carbs worth of honey, and u dont have to sit jestering on ur ass crunching 5 rice cakes for 10 mins.For my fellow gymcels; if u actually enjoy the gym, this is still a great split. Just do 3 sets instead of 2, and even hit some rear delt iso's aswell.
