How to maximize gym gains without side effects(worse skin,aging,etc) from the increased stress

[GrainMunchingGoy]

While not everyone is aware stress from working out WILL have side effects in your body because no humans were not meant to do strenuous exercise to failure, these side effects have multiple reasons but the biggest one is increased cortisol which will fuck your collagen lower test etc so u will get worse skin and hormones if not careful .
Having said that a muscular physique is a pretty big halo especially if you are above average height and have a good frame (inb4 a bunch of twinks, skinnyfat niggas with no sex appeal and retarded non-nt virgin indians start giving examples like "b... but jordan barret mogs this subhuman 5´3 bodybuilder ") its up to u to decide how many side effects u are ok in exchange for more muscle. Im not here to make that decision for you maybe u want to roidmaxx maybe u just want to be athletic what im here to do is help you improve the ratio of muscle gain to side effects so u can be as jacked as u want with a fraction of the drawbacks.
I will divide the advice in two parts training and diet

First and foremost its important to make sure you are training in a way that maximizes muscle growth while minimizing stress so please stop doing dumb shit like Crossfit immediately not only are u gaining less muscle u are creating more stress from all the strenuous cardio. Now assuming you are doing weightlifting like a normal fucking person we have to realize whats the main driver of muscle growth MECHANICAL TENSION no its not microtears, so what does this mean the most efficient way to get bigger is to just get stronger in a standardized range of motion in a certain rep range which is great because we dont have to frantically chase a pump do a bunch of volume and create a lot of stress we can do 1 efficient set rest a bunch and grow optimally.
Rep ranges
This is pretty important so listen up. More and more evidence is pointing to only the last 5 reps before failure being productive(no mechanical tension before because there is no motor recruitment of ur largest muscle fibers) so if you are doing sets of 15 the first ten reps are only creating stress and fatigue while not helping muscle growth. This means u should do sets of 5-7 (increase the weight when u reach 7).Dont fall for the oldhead meme of sets of 20 while "feeling the muscle" and dropsets right after u are just creating a bunch of fatigue and stress for similar muscle growth at best (yes possibly not even maximizing muscle growth since too much muscle damage impedes recovery and progression)
Rest times
REST NIGGA. No low rest doesnt give u more muscle because "muh pump" u are gonna gain less muscle and just create more stress literal slavery.I always cage when i see these guys running all over the gym looking exhausted doing their mega super sets. Ive started noticing recently and they all have HORRIBLE skin ( obvious with that extreme stress) and look depressed and devoid of life (low test probably). I recommend 5 minutes between sets, Im lucky i have a lot of friends at my gym so its kind of a social time but dont worry u will not waste too much time at the gym because u should not be doing many sets per day anyway i train full body 3x a week and do 8 sets each time remeber the goal is to get stronger on those sets and grow not just do a bunch of work for no reason. This way we maximize muscle growth with 1/5 of the stress the other gymcellers are putting on their body
Cardio
This should be water but walking is obviously good and running/jogging will increase cortisol so avoid.
Extra
SLEEP dont fall for the grindset meme of waking u at 6 am to workout like a sigma u are just giving yourself dark eye circles LESS muscle gain (ur body is weaker in the morning) and worse sleep=worse hormones and collagen.
The main idea of all this is u want to actually feel chill while u are training, as long as ur strenght is progressing (just push yourself to failure otherwise ur only controllable variable for progression is diet, which i´ll talk about right after, no amount of hyping yourself and being in fight or flight will make u lift weights ur body physically cant).Then u know u are maximizing muscle growth so there is no reason to make it harder on yourself on purpose (shorter rest times higher rep sets super high volumes mega contractions to really "burn the muscle broo") for no added benefit and a LOT of added stress
The post is getting too big so i´ll post the diet part (perhaps even more important right after this).

 

[GrainMunchingGoy]

Part 2 Nutrition
Our goal with nutrition is to not only maximize muscle growth but also to recover from the damage we have done to our body through training. For this we will need to have a high protein ingestion (water) but also a very high saturated fat amount (the best thing you can do for your hormones) carbs should be kept pretty low (dont go keto tho thats not optimal even as hunter gatherers we would consume a good amount of sugar year round because freshly killed meat is full of glucose) .Carbs should be eaten before and after training (roughly an hour) to improve performance and recovery respectively.
The best sources for carbs are fruit and honey since fruit is the only part of plants u should eat (the rest has way too many defense chemicals that will ruin your health), and honey has no defense chemicals at all.
For the rest of the diet you have too eat animal based. If you dont wanna eat raw then eat everyting (meat,eggs etc) very lightly cooked to preserve as many nutrients as possible (a lot of important nutrients are very heat sensitive).
The reason most people get side effects from the gym is suboptimal hormones and nutrition if your body is a well fed machine then you can afford to use some resources on repairing muscle and hormones from high intensity stress. On the other hand if those variables are average then forcing ur body to use those limited(in your case) valuable resources on the gym your health will suffer (bye bye good health markers hello shitty skin and hair).
Two biggest factors are collagen (skin,hair etc) and saturated animal fat (hormones)

COLLAGEN
All of you know collagen is extremely important for your skin which means i shoudnt even have to tell u how important it is to maximize the amount ur consuming. Some suggestions i`ll give u are bone broth, make it yourself tho befriend a butcher near u (super useful) and ask for bones they will be mega cheap and you can either just eat the marrow(delicious and greta for your immune system and hormones) or boil to make broth.This broth is a collagen goldmine. Of course most animal foods will have collagen but this is just a way higher amount also cuts of steak with more connective tissue are great too(if u like eating them).

Saturated fat
We are almost in 2025 i hope none of yall are still retarded enough to believe the whole " saturated fat is bad for u" jewish psy-op but if u need proof there are other good threads here for sure. Its important to eat even more of that if ur working out since u need to replenish ur hormones (lifting does lower them) and cholestrol is the precursor to test. Saturated fat is not that hard to consume just buy fatty steaks,eat the whole eggs and if u want a bonus beef tallow (either buy or make pretty easy ask your bitcher for 2 pounds of fat and boil) is great.

VERY IMPORTANT avocados and other retarded things like flaxseeds (?????) (idk how people actually believe this garbage, subhuman IQs for sure) are NOT actually saturated fat they only have plant oils its ot gonna help your skin or hormones its gonna do the opposite(flaxseeds have phytoestrogens please dont consume any type of seeds its just that ive heard about flaxseeds and omega 3s way too much).

Little extra, Vitamin A will help massively with muscle growth so periodically including liver like a couple times a week will be really beneficial since 100 grams of liver has 8x the rdi of vitamin A (which is not a problem those values were made by weak fat doctors).

 

[J99]

good thread but please fix the formtting

 

[GrainMunchingGoy]

good thread but please fix the formtting

this was my first thread what would you recommend

 

[J99]

this was my first thread what would you recommend

improve formatting

 

[GrainMunchingGoy]

i cant edit the post tho should i redo it

 

[SnowTheNobody]

While not everyone is aware stress from working out WILL have side effects in your body because no humans were not meant to do strenuous exercise to failure, these side effects have multiple reasons but the biggest one is increased cortisol which will fuck your collagen lower test etc so u will get worse skin and hormones if not careful .
Having said that a muscular physique is a pretty big halo especially if you are above average height and have a good frame (inb4 a bunch of twinks, skinnyfat niggas with no sex appeal and retarded non-nt virgin indians start giving examples like "b... but jordan barret mogs this subhuman 5´3 bodybuilder ") its up to u to decide how many side effects u are ok in exchange for more muscle. Im not here to make that decision for you maybe u want to roidmaxx maybe u just want to be athletic what im here to do is help you improve the ratio of muscle gain to side effects so u can be as jacked as u want with a fraction of the drawbacks.
I will divide the advice in two parts training and diet

First and foremost its important to make sure you are training in a way that maximizes muscle growth while minimizing stress so please stop doing dumb shit like Crossfit immediately not only are u gaining less muscle u are creating more stress from all the strenuous cardio. Now assuming you are doing weightlifting like a normal fucking person we have to realize whats the main driver of muscle growth MECHANICAL TENSION no its not microtears, so what does this mean the most efficient way to get bigger is to just get stronger in a standardized range of motion in a certain rep range which is great because we dont have to frantically chase a pump do a bunch of volume and create a lot of stress we can do 1 efficient set rest a bunch and grow optimally.
Rep ranges
This is pretty important so listen up. More and more evidence is pointing to only the last 5 reps before failure being productive(no mechanical tension before because there is no motor recruitment of ur largest muscle fibers) so if you are doing sets of 15 the first ten reps are only creating stress and fatigue while not helping muscle growth. This means u should do sets of 5-7 (increase the weight when u reach 7).Dont fall for the oldhead meme of sets of 20 while "feeling the muscle" and dropsets right after u are just creating a bunch of fatigue and stress for similar muscle growth at best (yes possibly not even maximizing muscle growth since too much muscle damage impedes recovery and progression)
Rest times
REST NIGGA. No low rest doesnt give u more muscle because "muh pump" u are gonna gain less muscle and just create more stress literal slavery.I always cage when i see these guys running all over the gym looking exhausted doing their mega super sets. Ive started noticing recently and they all have HORRIBLE skin ( obvious with that extreme stress) and look depressed and devoid of life (low test probably). I recommend 5 minutes between sets, Im lucky i have a lot of friends at my gym so its kind of a social time but dont worry u will not waste too much time at the gym because u should not be doing many sets per day anyway i train full body 3x a week and do 8 sets each time remeber the goal is to get stronger on those sets and grow not just do a bunch of work for no reason. This way we maximize muscle growth with 1/5 of the stress the other gymcellers are putting on their body
Cardio
This should be water but walking is obviously good and running/jogging will increase cortisol so avoid.
Extra
SLEEP dont fall for the grindset meme of waking u at 6 am to workout like a sigma u are just giving yourself dark eye circles LESS muscle gain (ur body is weaker in the morning) and worse sleep=worse hormones and collagen.
The main idea of all this is u want to actually feel chill while u are training, as long as ur strenght is progressing (just push yourself to failure otherwise ur only controllable variable for progression is diet, which i´ll talk about right after, no amount of hyping yourself and being in fight or flight will make u lift weights ur body physically cant).Then u know u are maximizing muscle growth so there is no reason to make it harder on yourself on purpose (shorter rest times higher rep sets super high volumes mega contractions to really "burn the muscle broo") for no added benefit and a LOT of added stress
The post is getting too big so i´ll post the diet part (perhaps even more important right after this).

can you show studies for Weightlifting lowering test? all i've found was the oposite

 

[jefty]

Part 2 Nutrition
Our goal with nutrition is to not only maximize muscle growth but also to recover from the damage we have done to our body through training. For this we will need to have a high protein ingestion (water) but also a very high saturated fat amount (the best thing you can do for your hormones) carbs should be kept pretty low (dont go keto tho thats not optimal even as hunter gatherers we would consume a good amount of sugar year round because freshly killed meat is full of glucose) .Carbs should be eaten before and after training (roughly an hour) to improve performance and recovery respectively.
The best sources for carbs are fruit and honey since fruit is the only part of plants u should eat (the rest has way too many defense chemicals that will ruin your health), and honey has no defense chemicals at all.
For the rest of the diet you have too eat animal based. If you dont wanna eat raw then eat everyting (meat,eggs etc) very lightly cooked to preserve as many nutrients as possible (a lot of important nutrients are very heat sensitive).
The reason most people get side effects from the gym is suboptimal hormones and nutrition if your body is a well fed machine then you can afford to use some resources on repairing muscle and hormones from high intensity stress. On the other hand if those variables are average then forcing ur body to use those limited(in your case) valuable resources on the gym your health will suffer (bye bye good health markers hello shitty skin and hair).
Two biggest factors are collagen (skin,hair etc) and saturated animal fat (hormones)

COLLAGEN
All of you know collagen is extremely important for your skin which means i shoudnt even have to tell u how important it is to maximize the amount ur consuming. Some suggestions i`ll give u are bone broth, make it yourself tho befriend a butcher near u (super useful) and ask for bones they will be mega cheap and you can either just eat the marrow(delicious and greta for your immune system and hormones) or boil to make broth.This broth is a collagen goldmine. Of course most animal foods will have collagen but this is just a way higher amount also cuts of steak with more connective tissue are great too(if u like eating them).

Saturated fat
We are almost in 2025 i hope none of yall are still retarded enough to believe the whole " saturated fat is bad for u" jewish psy-op but if u need proof there are other good threads here for sure. Its important to eat even more of that if ur working out since u need to replenish ur hormones (lifting does lower them) and cholestrol is the precursor to test. Saturated fat is not that hard to consume just buy fatty steaks,eat the whole eggs and if u want a bonus beef tallow (either buy or make pretty easy ask your bitcher for 2 pounds of fat and boil) is great.

VERY IMPORTANT avocados and other retarded things like flaxseeds (?????) (idk how people actually believe this garbage, subhuman IQs for sure) are NOT actually saturated fat they only have plant oils its ot gonna help your skin or hormones its gonna do the opposite(flaxseeds have phytoestrogens please dont consume any type of seeds its just that ive heard about flaxseeds and omega 3s way too much).

Little extra, Vitamin A will help massively with muscle growth so periodically including liver like a couple times a week will be really beneficial since 100 grams of liver has 8x the rdi of vitamin A (which is not a problem those values were made by weak fat doctors).

redpillers will love this, nice post

 

[GrainMunchingGoy]

can you show studies for Weightlifting lowering test? all i've found was the oposite

this is a pretty complex topic and yes u will find a lot of studies "proving" the opposite but itss important to realize that they are causal studies which will usually have a lot of other variables they dont account for, some of the most obvious would be that people who were higher t beforehand would be more attracted to weightlifting as well as the fact that when people start weightlifting they can start taking better care of their life in other ways. So if an obese alchoolic started training and stopped drinking beer everyday and dousing himself in seed oils his t would obviously improve, regardless of the effect training would have.
A lot of studies will also reference the measurable increase in t right after a workout. This happens because your body is using it to start repairing the damage,which "depletes" your testosterone over the long term (you will have a spike but when it goes back to normal it will actually be slightly below the initial baseline).
There are no studies proving this since no one ever even tried but u should start learning how to infer information from studies that are proposing other ideas but have useful data to inform ur current conundrum.

Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men - PMC

Exercise has been proposed to increase serum testosterone concentrations. The analysis of existing literature demonstrates a large degree of variability in hormonal changes during exercise. In our manuscript, we summarized and reviewed the ...

pmc.ncbi.nlm.nih.gov

"Cyclists who spent more days recently in competition had lower basal TT. During 3 week cycling competition, weekly basal TT levels tend to decrease gradually"
"TT and FT began to decrease starting 12 weeks in both moderate and high intensity exercise groups. Most significant decrease was at 12 weeks in high intensity exercise group."
TT is total test and FT is free test just do control f and write decrease to find the part I mentioned

 

[GrainMunchingGoy]

redpillers will love this, nice post

i used to be a redpiller might still kinda be considered one mixing concepts from black+redpill will give u the best quality of life (Looks AND money mogs just having one).