How to gymmax correctly

[infini]

I follow the worst program imaginable from a scientific perspective, yet somehow my results are great.

View attachment 2174938

why floor over standard bench press?
we seem to have a mutual connection towards importance including circuit training.

I only do deadlifts for my legs, keeps them defined and grows your ass but prevents the quads from getting large because the engagement of it in this movement is shit.

View attachment 2175007

not sure I understand this.

 

[Orc]

why floor over standard bench press?
we seem to have a mutual connection towards importance including circuit training.

not sure I understand this.

bench interferes with overhead press due to excess shoulder strain in the negative, floor press doesn't.

 

[infini]

bench interferes with overhead press due to excess shoulder strain in the negative, floor press doesn't.

this interference is the same logic between only deadlifting over adding extra quad stress on top?

 

[Orc]

this interference is the same logic between only deadlifting over adding extra quad stress on top?

no I only deadlift because I don't want my quads to grow.

 

[infini]

no I only deadlift because I don't want my quads to grow.

thx as always. Took me a while to understand your way of thinking differently, sometimes I can't help but wonder if you're reddit gaslighting jfl. However I will have to try them out to know as I don't do shoulder and chest on same day. You lifemog a good handful of users here.

 

[ronald_98]

Yea I overdeveloped my lower chest and quads which messed up my look - this was before I knew anything about aesthetics. lower chest makes chest look droopy and like a gymcel bodybuilders chest, and quads give the illusion of an hourglass figure especially if you overdevelop the outer portion.

I’m about to start a cut and hopefully I can reduce them. I haven’t trained either one in over 6 months and they’ve only reduced slightly but I’ve been bulking so probably shouldn’t have expected to lose much size anywhere until I cut.

Also which exercises have you been using for serratus? I’ve tried stuff like the push-up plus and I do a lot of overhead press and ab wheel rollouts which I’ve heard work it.

How can you focus on training only upper chest? And how to prevent legs/hips to become wider while training lower body?

 

[Orc]

thx as always. Took me a while to understand your way of thinking differently, sometimes I can't help but wonder if you're reddit gaslighting jfl. However I will have to try them out to know as I don't do shoulder and chest on same day. You lifemog a good handful of users here.

I do the opposite of what reddit thinks is optimal, essentially.

How can you focus on training only upper chest? And how to prevent legs/hips to become wider while training lower body?

you can use overhead press to train your upper chest but it only works if you do as much volume as I do, that's actually how I train mine.

 

[ronald_98]

I do the opposite of what reddit thinks is optimal, essentially.



you can use overhead press to train your upper chest but it only works if you do as much volume as I do, that's actually how I train mine.

OHP for chest won't work for me I believe as I cant lift much weight there, only what my delts can handle. I lift twice as much on bench presses.

What about doing incline bench presses only?

 

[infini]

I do the opposite of what reddit thinks is optimal, essentially.



you can use overhead press to train your upper chest but it only works if you do as much volume as I do, that's actually how I train mine.

Cable crossovers and Military press on different days. Constantly pressing up. I do a shiton of different sets so I'll have to look into the effort vs your refined-as-hell take on everything program due to burnout.

 

[GrowthReaper]

ppl routines don't make you look aesthetic, evenly distributed proper development doesn't actually look good, it just makes you look like a bloated potato.

being "aesthetic" is literally just having a good frame.

just avoid overdeveloped obliques, quads and lower chest, rest is all skeletal.

 

[Orc]

being "aesthetic" is literally just having a good frame.

just avoid overdeveloped obliques, quads and lower chest, rest is all skeletal.

most people don't have good frames, but you can still build an aesthetic physique if you don't overdevelop certain muscles.

chris heria for example has an average frame.

 

[GrowthReaper]

most people don't have good frames, but you can still build an aesthetic physique if you don't overdevelop certain muscles.

chris heria for example has an average frame.

he has average frame but very above average insertions, which definitely carry his physique

definitely not average to have those chest and 8-pack genetics

 

[Orc]

he has average frame but very above average insertions, which definitely carry his physique

definitely not average to have those chest and 8-pack genetics

if he trained his obliques and traps harder he'd likely look far less aesthetic.

 

[GrowthReaper]

if he trained his obliques and traps harder he'd likely look far less aesthetic.

100%. Obliques are by far the worst muscles to have developed, otherwise you look like this

 

[shychad]

ppl routines don't make you look aesthetic, evenly distributed proper development doesn't actually look good, it just makes you look like a bloated potato.

can you post best routines for aesthetic looks? thanks so much

 

[Orc]

can you post best routines for aesthetic looks? thanks so much

literally golden and silver era bro splits.

 

[Deleted member 28759]

PPL x ARNOLD split
1g per pound of bodyweight
each muscle hit 2 per week
progressive overload
sleep 8 hours
caloric surplus

simple as

 

[Deleted member 23324]

100%. Obliques are by far the worst muscles to have developed, otherwise you look like this

Developed obliques only look bad if you naturally have wide waist insertions or a narrow ribcage. In this picture the guy had a wide waist even if he hadn’t developed his obliques, but the big obliques made it look worse.

Developed obliques actually look good with a narrow waist and a wideish ribcage

 

[supahotfirenze]

If you follow all of the steps here, you wont look like a soy boy anymore.

1. Follow a good PPL (Push, Pull, Legs) program. It targets all of your muscles and allows for adequate time for muscle recovery. Bro splits etc are bro science.

2. Train with a slow and controlled manner while controlling the eccentric part of the movement till failure (Not when you push when it “pushes” back).

3. Eat with 500 calories above your TDEE.

4. Do not do excessive amounts of volume, 2 compound lifts and 2 accessory exercises for each secondary muscle.

If you follow all of these steps you are on your way to have a body that is respectable (not like 85% of the soyboys here)

'Well ackshaully 2x frequency is optimal therefore brosplits are inneffective' Science-based lifting is so lame bro. You hit back, you hit chest, you hit shoulders and arms, you hit legs, you repeat its simple. Inb4 some redpiller replies to this and suggests starting strength and GOMAD to build a strength foundation first

 

[LilJojo]

So if I train 3 sets to failure for a muscle or 20 + 5 drop set it's the same failure?

It’s the same failure but it’s better to do 3 sets to failure as you already went through failure but just do more volume with the drop sets.

 

[rawdogprince]

how do you train upper chest? I bought a chest exercise thing that you push together and it grew my lower chest and now I look like I have boobs. WTF

 

[Deleted member 17595]

then you're not technically doing ppl.

the most attractive bodies are those of swimmers and they're only training a few muscle groups that benefit them in swimming, their programs are as dysfunctional as mine, for all intents and purposes their development is extremely uneven and their methods aren't efficient, yet that's what people find desirable.

nah the best swimmers are one that genetically have wide shoulders and those are the ones you see. They swim because of their wide shoulder, they didnt achieve them by swimming or training

 

[Deleted member 17595]

how do you train upper chest? I bought a chest exercise thing that you push together and it grew my lower chest and now I look like I have boobs. WTF

incline db press i think

 

[Orc]

nah the best swimmers are one that genetically have wide shoulders and those are the ones you see. They swim because of their wide shoulder, they didnt achieve them by swimming or training

they already have wide shoulders and a long torso, but they also train in a manner that specifically compliments swimming, which doesn't target their entire body.

 

[Deleted member 17595]

they already have wide shoulders and a long torso, but they also train in a manner that specifically compliments swimming, which doesn't target their entire body.

Are you a swimmer or someone that wants an aestethic physique? Most swimmers look skinny with giga wide shoulders because of genetics. You are not a swimmer. being bigger is much more attractive for pulling women if thats your goal. Not much bigger but bigger. You also told me that vinnie hacker has a shit physique and looks skinny now you are praising swimmers jfl

 

[Orc]

Are you a swimmer or someone that wants an aestethic physique? Most swimmers look skinny with giga wide shoulders because of genetics. You are not a swimmer. being bigger is much more attractive for pulling women if thats your goal. Not much bigger but bigger. You also told me that vinnie hacker has a shit physique and looks skinny now you are praising swimmers jfl

vinnie is smaller than elite swimmers, and doesn't have the bone structure to look good with it.

I have a stereotypical skeleton that's good for swimming, they have bird bones and are larger than you think they are.

 

[Deleted member 17595]

View attachment 2176255


vinnie is smaller than elite swimmers, and doesn't have the bone structure to look good with it.

I have a stereotypical skeleton that's good for swimming, they have bird bones and are larger than you think they are.

vinnie looks much more proportional and ideal. Swimmers look unproportional because they only train upper body parts literally, if someone isnt a swimmer its retarded to tell them to train like one. Like i said they usually look good because of genetically wide shoulders thats it thats the appeal. For avg people they are gonna look shit if they train so unproportional

 

[Orc]

vinnie looks much more proportional and ideal. Swimmers look unproportional because they only train upper body parts literally, if someone isnt a swimmer its retarded to tell them to train like one. Like i said they usually look good because of genetically wide shoulders thats it thats the appeal. For avg people they are gonna look shit if they train so unproportional

if by 'proportional and ideal' you mean lackluster, he looks like every single person that trained for two years.

 

[Deleted member 17595]

if by 'proportional and ideal' you mean lackluster, he looks like every single person that trained for two years.

You should knoe yourself that he is by no means lackluster and you should knoe that beigger physique isnt always better. I see people bigger than him sometimes in the gym but rarely more aestethic. Because that big and lean mogs hard, most gymcels are bloated asf. His physique is absolutely ideal

 

[Orc]

You should knoe yourself that he is by no means lackluster and you should knoe that beigger physique isnt always better. I see people bigger than him sometimes in the gym but rarely more aestethic. Because that big and lean mogs hard, most gymcels are bloated asf. His physique is absolutely ideal

he isn't aesthetic, he looks like every bloated gymbro that's trained for 2 years, his skeleton is average, his insertions are average, his musculature is average, just about anyone can get that body.

 

[Deleted member 17595]

he isn't aesthetic, he looks like every bloated gymbro that's trained for 2 years, his skeleton is average, his insertions are average, his musculature is average, just about anyone can get that body.

“bloated” if he is bloated than most people are just fat jfl. He is lean asf. Stop coping

 

[Orc]

“bloated” if he is bloated than most people are just fat jfl. He is lean asf. Stop coping

he is like 14% bodyfat and you can barely see his abs, they are extremely shallow too, most people are just fat.

why would I need to cope? I mog him into valhalla.

 

[Bonesbonesbonesbone]

correct, shoulders lats and upper chest is more important than everything else, and you have to be extremely careful with your lower chest and quads because they tend to develop harder than everything else for most people which gives them the down-pointed breast look.

serratus is also extremely important, but it depends on the shape of your rib-cage, I hypertrophied mine to compensate for my narrow ribs.

what about arms ?

 

[Deleted member 17595]

he is like 14% bodyfat and you can barely see his abs, they are extremely shallow too, most people are just fat.

why would I need to cope? I mog him into valhalla.

Im like 101% sure that in face he mogs you. Body is subjective but i think a lot of women would choose him over you

 

[Orc]

what about arms ?

arms are important but forearms are underrated compared to upper arms, and biceps are overrated compared to triceps.

 

[Orc]

Im like 101% sure that in face he mogs you. Body is subjective but i think a lot of women would choose him over you

I'm two times his age and he still can't mog me facially.

 

[Bonesbonesbonesbone]

arms are important but forearms are underrated compared to upper arms, and biceps are overrated compared to triceps.

i have mogger forearms naturally ive been complimented a lot it at my workplace espcially when its veiny. can i skip biceps and focus on triceps and forearms instead of biceps since they looke grotequse in a pump ?

 

[gigacumster3000]

how to not train obliques and lower chest?
im doing only bench press, incline db press and some push ups, am i ok?

 

[Orc]

i have mogger forearms naturally ive been complimented a lot it at my workplace espcially when its veiny. can i skip biceps and focus on triceps and forearms instead of biceps since they looke grotequse in a pump ?

just do your bicep movements near the end of your tricep movements, they negatively impact each other to some extend, so if you focus on biceps it takes away from the triceps.

 

[Bonesbonesbonesbone]

just do your bicep movements near the end of your tricep movements, they negatively impact each other to some extend, so if you focus on biceps it takes away from the triceps.

should i skip deadlifts and squats ?

 

[Deleted member 17595]

I'm two times his age and he still can't mog me facially.

View attachment 2176270

JFLLLLLLLLLLL

he mogs your face to mumbai slums

 

[Orc]

how to not train obliques and lower chest?
im doing only bench press, incline db press and some push ups, am i ok?

lower chest development is mainly caused by too much focus on bench press.

oblique development is mainly caused by doing too many compounds, i.e if you were to squat several times a week they'd grow.

should i skip deadlifts and squats ?

I do deadlifts for my legs, but I don't do them often enough for them to have any impact on my obliques, you still need strong legs because if you don't it causes other lifts to stagnate.

JFLLLLLLLLLLL
View attachment 2176271
he mogs your face to mumbai slums

bloated normie with shit bones and shit coloring.

 

[Bonesbonesbonesbone]

lower chest development is mainly caused by too much focus on bench press.

oblique development is mainly caused by doing too many compounds, i.e if you were to squat several times a week they'd grow.

I do deadlifts for my legs, but I don't do them often enough for them to have any impact on my obliques, you still need strong legs because if you don't it causes other lifts to stagnate.

bloated normie with shit bones and shit coloring.

ok then ill deadlift once a week and squat once a week

 

[twilight]

@Arborist thoughts on only doing dumbell romanian deadlifts (don’t want to injure my back) once a week on my leg day? also i don’t do barbell back squats i only do machine hack squats and leg press.

And do you think incline dumbell bench press and incline dips is enough for chest? i dont do regular barbell bench press

sorry for the long questions

 

[Bonesbonesbonesbone]

lower chest development is mainly caused by too much focus on bench press.

oblique development is mainly caused by doing too many compounds, i.e if you were to squat several times a week they'd grow.

I do deadlifts for my legs, but I don't do them often enough for them to have any impact on my obliques, you still need strong legs because if you don't it causes other lifts to stagnate.

bloated normie with shit bones and shit coloring.

do you feel mogged if someone is 1 inch taller then you and does a 1 inch height difference noticeable and can u tell someones taller then u if ur 1 inch shorter then them ?

 

[twilight]

do you feel mogged if someone is 1 inch taller then you and does a 1 inch height difference noticeable and can u tell someones taller then u if ur 1 inch shorter then them ?

autistic question bro ngl

 

[Bonesbonesbonesbone]

autistic question bro ngl

oh... who mog's in my avi in ur opinion

 

[Orc]

ok then ill deadlift once a week and squat once a week

that should be enough, legs grow quite easily which is why a lot of losers on the internet focus on them.

@Arborist thoughts on only doing dumbell romanian deadlifts (don’t want to injure my back) once a week on my leg day? also i don’t do barbell back squats i only do machine hack squats and leg press.

And do you think incline dumbell bench press and incline dips is enough for chest? i dont do regular barbell bench press

sorry for the long questions

that is plenty, I don't do anything but deadlifts and they grow just fine, just be careful with overdeveloping your quads because it doesn't look good on some skeletal types, hence why golden era bodybuilders didn't do much for them.

chest doesn't need much variety either, but ideally you'd want to isolate upper chest which is quite complicated compared to lower.

 

[Orc]

do you feel mogged if someone is 1 inch taller then you and does a 1 inch height difference noticeable and can u tell someones taller then u if ur 1 inch shorter then them ?

I see people who are 6'6 or taller daily, height doesn't halo you much in my country because everyone being tall is a given, being short descents you hard though and the cut off is somewhere around 6'

 

[rawdogprince]

incline db press i think

im too high inhibition to go to a gym