How to gymmaxx properly

[foidmaster67]

INTRO
Getting a gym membership and actually building a good physique is one of the best ways to softmax and many people are missing out. In this guide I will be going over the best splits and methods to ascend your body and stop looking like a skinny fat incel based on science and body building. I will not be talking about steroids and gear in this guide lmk if I should do a more in depth guide with roids.

Spoiler: Note

Every exercise you should aim for 2 sets to failure, ideally 6-12 reps. Use warm up sets if needed. This guide isn't meant to be copied exactly but this is what I would highly recommend for building a strong frame

SPLITS

Spoiler

A split is essentially the muscles you will train on a certain day. The best splits from my experience are: Upper, Lower, Push, Pull, Legs; Push, Pull, Legs: and Upper, Lower. On Upper body days, you will train every muscle on your upper body except for abs(I like to do abs on leg days). Lower body will basically just be leg day. Push is any muscles that use pushing movements, so chest, shoulders, and triceps. Pull days are pulling movements, so back and biceps.

EXCERCISES

Spoiler

All these exercises can be found on yt if you need a tutorial
Upper:
Machine Chest Flys(Pec deck)
Incline Dumbbell Press
Should Press(Machine/Free weight)
Cable Lateral Raises
Tricep Pushdowns(T-bar)
Overhead Tricep Extentions
Preacher Curl(Machine/Free weight)
Cable Bicep Curl(T-Bar)
Lat Pulldown(Wide/Close grip)
Cable Rows(Close Grip)
Chest Supported Row Variation
Lower:
Seated Hamstring Curls
Leg Extension
Hip Adduction
Standing Calf Raise
Smith Machine Squat
Cable Crunches
Hanging Leg Raises
Push:
Machine Chest Flys
Incline Dumbbell Press
Should Press (Machine/Free weight)
Cable Lateral Raises
Tricep Pushdowns (T-bar)
Overhead Tricep Extentions
Pull:
Lat Pulldown(Wide/Close grip)
Cable Rows(Close grip)
Lat Prayers/Pullover
Chest Supported Row Variation
Preacher curl
Cable Curl(T-Bar)
Bayesian Curl
Hammer Curl
Legs:
Seated Hamstring Curls
Leg Extension
Hip Adduction
Standing Calf Raise
Smith Machine Squat
Cable Crunches
Hanging Leg Raises

SUPPLEMENTS

Spoiler

Supplements are going to be extremely important so for the basics you need to be taking:
Creatine Monohydrate 5g/day
Protein 1.5-2g/lb of bw
Caffeine 150mg+ pre-workout

COMMON MISTAKES

Spoiler

The biggest mistakes I see people making is not training to failure, skipping leg day, and not staying consistent. Training to failure is going to force your muscles to adapt to the new stress and your body will signal them to grow bigger and stronger. Many people skip leg day because it hurts, but unless you wanna look like a fucking chicken, don't skip legs. And finally, not staying consistent will slow your gains by a lot. If you stay consistent you'll see much more progress

DIET

Spoiler

Your diet is going to be one of if not the biggest factor when it comes to building muscle. If you eat like shit or skip meals, don't expect to grow. Avoid eating straight goy and actually learn to fucking cook. Actually learning how to cook your meals will help with staying on track with your diet. Bulking and cutting are also super important. If your still growing and in puberty, DO NOT CUT. By cutting weight to early, your body won't have enough energy to fuel your growth so I wouldn't risk it unless your a fat ass. Bulking is pretty simple, just eat a lot of fucking food and make sure it's not bullshit from Mcdonalds. If you struggle with eating enough food, you can consider taking hgh or mk677 to increase appetite or just eat more food nigga. To cut, ensure you're hitting your protein and do enough cardio so you burn more calories than you're eating. Try to be in a surplus or deficit of about 500 cals depending on if you're cutting or bulking. MAKE SURE YOU EAT 1.5g+ OF PROTEIN/LB OF BW EVERYDAY

CONCLUSION
Consistency is key when it comes to building muscle, so if you dont work, you wont see any progress​