tunisianropemaxxer
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Everyone knows that having a good physique increases smv,but not alot of people know how to actually get that physique that most women like.
In this thread I will explain what muscles you should train,how you should train,nutrition,sleep,physique goals and explain how important genetics and insertions are.
Thanks for reading!
@FramePillGymMaxx @barambo @Vazelrr @heightmax @takethewhitepill
In this thread I will explain what muscles you should train,how you should train,nutrition,sleep,physique goals and explain how important genetics and insertions are.
The most important and attractive muscles are the back,the shoulders,abs and arms(of course the other muscles are important and you should also train them)
Here is a screenshot of a dude who has these features and is lean as fuck,as you can see girls are simping for him.
Here's another example.So that lazy incels can't say "but brooo he has good face physique is copeee
",Tiktok screenshot where some dude only shows his biceps during the whole slideshow,just his biceps,no face,no other pics,nothing.
And look at all the glaze and validation.
Here is a screenshot of a dude who has these features and is lean as fuck,as you can see girls are simping for him.
Here's another example.So that lazy incels can't say "but brooo he has good face physique is copeee
",Tiktok screenshot where some dude only shows his biceps during the whole slideshow,just his biceps,no face,no other pics,nothing.And look at all the glaze and validation.
You should train 3 to 4 times a week since you are allowing your body to rest and still giving it the perfect amount of stimuli for it grow.Training more than 5 times a week is useless,you are just increasing fatigue which makes the recovery process slower and worse.
The best split is the one that works best for you,but personally I'd reccomend FBEOD,U/L or PPL once a week.
Make sure you are training with high intensity and low volume,one set to failure per exercise is enough stimilus for your body to grow,if you want to,you can do 2 sets till failure but no more than 2 sets to failure.
Try to be in the 5 to 8 rep range.Doing progressive overload of 1 rep every workout,start with the heaviest weight you can do 5 reps with,each workout and one rep until you reach 8 reps,then next workout pick a heavier weight that you can do 5 reps with and repeat this process.
My favorite exercises are
1.Shoulders:Smith machine shoulder press,Cable lateral raises (your attachement should be at hand height,not all the way down.) and reverse flies.
2.Back:Narrow reverse grip pulldowns,Seated cable row.You can do pullups if you want but pulldowns are the more stable superior version to pull-ups.
3.Abs:Cable crunches and Hanging leg raises.
4.Arms:Cable hammer curls (No they are not vaulted),Preacher curls,Baseyian curls.
The best split is the one that works best for you,but personally I'd reccomend FBEOD,U/L or PPL once a week.
Make sure you are training with high intensity and low volume,one set to failure per exercise is enough stimilus for your body to grow,if you want to,you can do 2 sets till failure but no more than 2 sets to failure.
Try to be in the 5 to 8 rep range.Doing progressive overload of 1 rep every workout,start with the heaviest weight you can do 5 reps with,each workout and one rep until you reach 8 reps,then next workout pick a heavier weight that you can do 5 reps with and repeat this process.
My favorite exercises are
1.Shoulders:Smith machine shoulder press,Cable lateral raises (your attachement should be at hand height,not all the way down.) and reverse flies.
2.Back:Narrow reverse grip pulldowns,Seated cable row.You can do pullups if you want but pulldowns are the more stable superior version to pull-ups.
3.Abs:Cable crunches and Hanging leg raises.
4.Arms:Cable hammer curls (No they are not vaulted),Preacher curls,Baseyian curls.
I would say nutrition is the most important aspect of the gym,next to your genetics.Which is why you have to have good nutrition,but how you eat varies from person to person.
If you are fat (25% BF +),you have to do a caloric deficit.
If you are underweight,you should do a caloric surplus.
If you are anywhwhere in between 15% to 20% BF,you should do recomp,which is eating at maitenance.
www.calculator.net
This right here is my favorite calorie calculator,you just fill out your age,height,weight and activitiy level and they tell you what your maitenance is.
After learning what your maitenance is you should log it into a calorie counting app and the app will calculate the macros you need by itself.(MyFitnessPal,MyNetDiary,etc..)
Warning:Do not use those "AI" calorie apps,they are utter dog shit and don't work.How will the AI know wether I cooked my chicken with a whole stick of butter or not?Answer,it doesn't.
You should stick to quality healthy foods,but you should also learn to give yourself rewards and treats (AKA Cheatmeal) every once in a while,I personally allow myself to a cheat meal every 2 weeks.
You should eat
-Chicken
-Eggs
-Beef
-Lamb
-Berries
-Bananas
-Butter(In small amounts)
-Olive oil(In small amounts
-Rice
If you are fat (25% BF +),you have to do a caloric deficit.
If you are underweight,you should do a caloric surplus.
If you are anywhwhere in between 15% to 20% BF,you should do recomp,which is eating at maitenance.
Calorie Calculator
This calorie calculator estimates the number of calories needed each day to maintain, lose, or gain weight. Learn the kinds of calories and their effects.
www.calculator.net
This right here is my favorite calorie calculator,you just fill out your age,height,weight and activitiy level and they tell you what your maitenance is.After learning what your maitenance is you should log it into a calorie counting app and the app will calculate the macros you need by itself.(MyFitnessPal,MyNetDiary,etc..)
Warning:Do not use those "AI" calorie apps,they are utter dog shit and don't work.How will the AI know wether I cooked my chicken with a whole stick of butter or not?Answer,it doesn't.You should stick to quality healthy foods,but you should also learn to give yourself rewards and treats (AKA Cheatmeal) every once in a while,I personally allow myself to a cheat meal every 2 weeks.
You should eat
-Chicken
-Eggs
-Beef
-Lamb
-Berries
-Bananas
-Butter(In small amounts)
-Olive oil(In small amounts
-Rice
Sleep is when your body rests,and when your body rests,it grows.
Personally the only advice I have for you about sleep is to sleep 8 to 9 hours a night,Sleep at roughly the same time every night and wake up at roughly the same time every morning
"The sleepmaxxing playbook" is an extremly well written and full thread about the subject.
looksmax.org
Personally the only advice I have for you about sleep is to sleep 8 to 9 hours a night,Sleep at roughly the same time every night and wake up at roughly the same time every morning
"The sleepmaxxing playbook" is an extremly well written and full thread about the subject.
The Sleepmaxxing Playbook: understand why and how to have the best deep night rest possible with this value-packed sleep megaguide
What if I told you... that scientists have discovered a brand new revolutionary pill, that when taken daily... increases your lifespan by 10 years, makes your face more attractive, increases IQ, lowers depression and anxiety, enhances memory by 20%, increases testosterone production by 15%...
looksmax.org
When it comes to having goals,it's good to dream big and all of that,but it can also hurt you really bad.Especially when you realize genetics is the thing limiting you the most.
Eitherways,you should aim for a lean physique 12% to 15% BF is ideal to attract women because it shows that you are healthy and your body is producing good hormones.
Eitherways,you should aim for a lean physique 12% to 15% BF is ideal to attract women because it shows that you are healthy and your body is producing good hormones.
Your genetics is what either makes you,or breaks you.
The worst part about it is that there is nothing you can do about it but cope.
Yet,this doesn't allow you to just give up on the gym altogether.
Even if some dude with blessed genes that did one pushup back in 2017 and eats McDonalds everyday looks like prime david laid while you are counting each calorie you eat and train like a beast just to look mid,you shouldn't give up,because being the best version of yourself possible is what is truly important.
Insertions are really brutal.
Just look at David Laid's full chest and wide frame.Make him look big and insane.
Now look at this dude from Everybody hates chris
I'm pretty sure that if he didn't have that massive chest gap and had a wider frame,I'd remember his name.
And insertions apply for every single muscle on your body
And the only fix is implants.
The worst part about it is that there is nothing you can do about it but cope.
Yet,this doesn't allow you to just give up on the gym altogether.
Even if some dude with blessed genes that did one pushup back in 2017 and eats McDonalds everyday looks like prime david laid while you are counting each calorie you eat and train like a beast just to look mid,you shouldn't give up,because being the best version of yourself possible is what is truly important.
Insertions are really brutal.
Just look at David Laid's full chest and wide frame.Make him look big and insane.
Now look at this dude from Everybody hates chris
I'm pretty sure that if he didn't have that massive chest gap and had a wider frame,I'd remember his name.
And insertions apply for every single muscle on your body
And the only fix is implants.
Thanks for reading!
@FramePillGymMaxx @barambo @Vazelrr @heightmax @takethewhitepill
