How to train smart and not like a gymcel GTFIH

[R1PPer]

How to train:

If this is your first year do heavy duty 1 set to failure upper lower to know how the failure feels. Do U/L/R/U/L/R/R

Your 2nd year do full body everyother day but train everything to 2-0 rir based on what you think recovers faster FB/R/FB/R

And never do more than 5 reps it will just add more fatigue.

Why? Because recovery should be your main focus, yes the more volume you do the more mechanical tension and tension you will have but more volume adds more fatigue and more fatigue adds more micro tears which will fuck up your recovery.


You might heard that micro tears is what cause growth but thats just a theory from 1900s. What cause growth is mechanical tension.

Yes micro tears are real but thats not what cause growth, after training your body recovers the damage made muscle and then it grow from stimulus.

So to maximize hypertrophy youre training everything with one set and close to failure with very low reps wchich makes the micro tears very very low so your body recovers them fast and grow everything faster than any push pull legs split do.


Also you shouldnt do any that shit like squeeze at the top/bottom or slow eccentric because it will add just more fatigue. The main driver of hypertrophy is mechanical tension any of that shit is usseles.


By traiming like that im progressing every session while the bro splitter gym bros need a month amd roids to prpgress evvery month

 

[Uncle Dinky]

Optimal reps is like 5 - 9 I thought no?

 

[R1PPer]

My intermet crashed and i couldnt tag @ey88 @sover @marshadow @LKSMAXPerson @sportsmogger

 

[Deleted member 115987]

How to train:

If this is your first year do heavy duty 1 set to failure upper lower to know how the failure feels. Do U/L/R/U/L/R/R

Your 2nd year do full body everyother day but train everything to 2-0 rir based on what you think recovers faster FB/R/FB/R

And never do more than 5 reps it will just add more fatigue.

Why? Because recovery should be your main focus, yes the more volume you do the more mechanical tension and tension you will have but more volume adds more fatigue and more fatigue adds more micro tears which will fuck up your recovery.


You might heard that micro tears is what cause growth but thats just a theory from 1900s. What cause growth is mechanical tension.

Yes micro tears are real but thats not what cause growth, after training your body recovers the damage made muscle and then it grow from stimulus.

So to maximize hypertrophy youre training everything with one set and close to failure with very low reps wchich makes the micro tears very very low so your body recovers them fast and grow everything faster than any push pull legs split do.


Also you shouldnt do any that shit like squeeze at the top/bottom or slow eccentric because it will add just more fatigue. The main driver of hypertrophy is mechanical tension any of that shit is usseles.


By traiming like that im progressing every session while the bro splitter gym bros need a month amd roids to prpgress evvery month

high iq

 

[R1PPer]

Optimal reps is like 5 - 9 I thought no?

What matters is going close to failure but the more reps you do the more fatgiue you will have so the nest in my opinion is 3 and 4

 

[Raja Porus]

Dnr but good thread ️

 

[ey88]

High iq

 

[RXnd]

I lowkey only do pushups

 

[ey88]

What matters is going close to failure but the more reps you do the more fatgiue you will have so the nest in my opinion is 3 and 4

Anywhere from 4-7 is ideal

 

[iblameallofthem]

Bookmarked will try

 

[R1PPer]

How to train:

If this is your first year do heavy duty 1 set to failure upper lower to know how the failure feels. Do U/L/R/U/L/R/R

Your 2nd year do full body everyother day but train everything to 2-0 rir based on what you think recovers faster FB/R/FB/R

And never do more than 5 reps it will just add more fatigue.

Why? Because recovery should be your main focus, yes the more volume you do the more mechanical tension and tension you will have but more volume adds more fatigue and more fatigue adds more micro tears which will fuck up your recovery.


You might heard that micro tears is what cause growth but thats just a theory from 1900s. What cause growth is mechanical tension.

Yes micro tears are real but thats not what cause growth, after training your body recovers the damage made muscle and then it grow from stimulus.

So to maximize hypertrophy youre training everything with one set and close to failure with very low reps wchich makes the micro tears very very low so your body recovers them fast and grow everything faster than any push pull legs split do.


Also you shouldnt do any that shit like squeeze at the top/bottom or slow eccentric because it will add just more fatigue. The main driver of hypertrophy is mechanical tension any of that shit is usseles.


By traiming like that im progressing every session while the bro splitter gym bros need a month amd roids to prpgress evvery month

It will also kill all the negativ3 effects on your face since you put the least amount of bad stress you could

 

[R1PPer]

I lowkey only do pushups
View attachment 3464289

I mean push ups target your chest triceps and shoulders so if you can progress on them by adding weight on your bacpack or sum you will also grow, just add pull ups and you will have solid stimulus for a 5 or 6 months before it will be too easy

 

[valentine]

never exercised and didnt read but high iq af

 

[marshadow]

How to train:

If this is your first year do heavy duty 1 set to failure upper lower to know how the failure feels. Do U/L/R/U/L/R/R

Your 2nd year do full body everyother day but train everything to 2-0 rir based on what you think recovers faster FB/R/FB/R

And never do more than 5 reps it will just add more fatigue.

Why? Because recovery should be your main focus, yes the more volume you do the more mechanical tension and tension you will have but more volume adds more fatigue and more fatigue adds more micro tears which will fuck up your recovery.


You might heard that micro tears is what cause growth but thats just a theory from 1900s. What cause growth is mechanical tension.

Yes micro tears are real but thats not what cause growth, after training your body recovers the damage made muscle and then it grow from stimulus.

So to maximize hypertrophy youre training everything with one set and close to failure with very low reps wchich makes the micro tears very very low so your body recovers them fast and grow everything faster than any push pull legs split do.


Also you shouldnt do any that shit like squeeze at the top/bottom or slow eccentric because it will add just more fatigue. The main driver of hypertrophy is mechanical tension any of that shit is usseles.


By traiming like that im progressing every session while the bro splitter gym bros need a month amd roids to prpgress evvery month

High IQ

 

[+10]

How to train:

If this is your first year do heavy duty 1 set to failure upper lower to know how the failure feels. Do U/L/R/U/L/R/R

Your 2nd year do full body everyother day but train everything to 2-0 rir based on what you think recovers faster FB/R/FB/R

And never do more than 5 reps it will just add more fatigue.

Why? Because recovery should be your main focus, yes the more volume you do the more mechanical tension and tension you will have but more volume adds more fatigue and more fatigue adds more micro tears which will fuck up your recovery.


You might heard that micro tears is what cause growth but thats just a theory from 1900s. What cause growth is mechanical tension.

Yes micro tears are real but thats not what cause growth, after training your body recovers the damage made muscle and then it grow from stimulus.

So to maximize hypertrophy youre training everything with one set and close to failure with very low reps wchich makes the micro tears very very low so your body recovers them fast and grow everything faster than any push pull legs split do.


Also you shouldnt do any that shit like squeeze at the top/bottom or slow eccentric because it will add just more fatigue. The main driver of hypertrophy is mechanical tension any of that shit is usseles.


By traiming like that im progressing every session while the bro splitter gym bros need a month amd roids to prpgress evvery month

I just lift the weight and leave haha, all this stuff hurts my brain

 

[Deleted member 116489]

First Ripper thread and it’s the best I’ve ever seen

 

[R1PPer]

I just lift the weight and leave haha, all this stuff hurts my brain

Simplified just do one set of your favorite exwrcise for each muscle with 3 to 5 reps not to failure

 

[BimaxLaser]

How to not train like a gymcel lol. The only difference between a gymcel and a non gymcel is the fact that one gets bitches

 

[R1PPer]

How to not train like a gymcel lol. The only difference between a gymcel and a non gymcel is the fact that one gets bitches

Gymcel is stupid and does who does 30 sets per session and isnin the gym foe 3 hours 7 days a week but this will give tou better results training 3 to 4 days a week for a hour and 15 minutes

 

[HTNcutecel]

it's a solid framework this guy trains similarly and has an insane physique

 

[R1PPer]

it's a solid framework this guy trains similarly and has an insane physique

This bro knows ehat he is doing

 

[pablow5]

High IQ, btw is one set per muscle right?

 

[Deleted member 114975]

And never do more than 5 reps it will just add more fatigue

 

[childishkillah]

How to train:

If this is your first year do heavy duty 1 set to failure upper lower to know how the failure feels. Do U/L/R/U/L/R/R

Your 2nd year do full body everyother day but train everything to 2-0 rir based on what you think recovers faster FB/R/FB/R

And never do more than 5 reps it will just add more fatigue.

Why? Because recovery should be your main focus, yes the more volume you do the more mechanical tension and tension you will have but more volume adds more fatigue and more fatigue adds more micro tears which will fuck up your recovery.


You might heard that micro tears is what cause growth but thats just a theory from 1900s. What cause growth is mechanical tension.

Yes micro tears are real but thats not what cause growth, after training your body recovers the damage made muscle and then it grow from stimulus.

So to maximize hypertrophy youre training everything with one set and close to failure with very low reps wchich makes the micro tears very very low so your body recovers them fast and grow everything faster than any push pull legs split do.


Also you shouldnt do any that shit like squeeze at the top/bottom or slow eccentric because it will add just more fatigue. The main driver of hypertrophy is mechanical tension any of that shit is usseles.


By traiming like that im progressing every session while the bro splitter gym bros need a month amd roids to prpgress evvery month

The first split is fucking garbage. There is no advantage to doing a conventional U/L frequency 2. Shit tbh. And there is really no problem in training more or less than 5 reps as long as you are under 8 reps. Because training to 3 to 5 reps consistently this would make your joints and soft tissue not have time to adapt to such heavy loads . And since I am not supposed to do more than 5 reps I have to do progressive overload with only 5 reps. The information is decent, it is just poorly interpreted and executed.

 

[childishkillah]

How to train:

If this is your first year do heavy duty 1 set to failure upper lower to know how the failure feels. Do U/L/R/U/L/R/R

Your 2nd year do full body everyother day but train everything to 2-0 rir based on what you think recovers faster FB/R/FB/R

And never do more than 5 reps it will just add more fatigue.

Why? Because recovery should be your main focus, yes the more volume you do the more mechanical tension and tension you will have but more volume adds more fatigue and more fatigue adds more micro tears which will fuck up your recovery.


You might heard that micro tears is what cause growth but thats just a theory from 1900s. What cause growth is mechanical tension.

Yes micro tears are real but thats not what cause growth, after training your body recovers the damage made muscle and then it grow from stimulus.

So to maximize hypertrophy youre training everything with one set and close to failure with very low reps wchich makes the micro tears very very low so your body recovers them fast and grow everything faster than any push pull legs split do.


Also you shouldnt do any that shit like squeeze at the top/bottom or slow eccentric because it will add just more fatigue. The main driver of hypertrophy is mechanical tension any of that shit is usseles.


By traiming like that im progressing every session while the bro splitter gym bros need a month amd roids to prpgress evvery month

Don't jfl on me nigga my gymcel knowledge mog yours

 

[R1PPer]

The first split is fucking garbage. There is no advantage to doing a conventional U/L frequency 2. Shit tbh. And there is really no problem in training more or less than 5 reps as long as you are under 8 reps. Because training to 3 to 5 reps consistently this would make your joints and soft tissue not have time to adapt to such heavy loads . And since I am not supposed to do more than 10 reps I have to do progressive overload with only 5 reps. The information is decent, it is just poorly interpreted and executed.

yeah no joints adapt there is nooo difference and i woudl say in experience joints adapted better when i did low reps andd yeah as a begginer i need to train to failure to know the feeling so you dont end up doing 5 rir and say its 2 thats why i cant preach fb to beginners they wouldnt recover that good

 

[R1PPer]

High IQ, btw is one set per muscle right?

Yes but honestly you can do two sets on some exercises if you can recover from it

 

[R1PPer]

I hate it when im doing a set but i get 7 reps instead of 8 so my muscles dont put on the hypertrophy mode and i js get strenght

 

[childishkillah]

yeah no joints adapt there is nooo difference and i woudl say in experience joints adapted better when i did low reps andd yeah as a begginer i need to train to failure to know the feeling so you dont end up doing 5 rir and say its 2 thats why i cant preach fb to beginners they wouldnt recover that good

My personal experience and the basic functioning of human tissues say otherwise. I never said that muscle failure is negotiable. I said that doing progressive overload with a 5 rep ceiling is stupid. And yes, beginners can recover from a FB perfectly well because they are unable to take their sets to high levels of effort and in fact it is ideal because the high frequency allows them to adapt to the technique and movement patterns faster.

 

[R1PPer]

The information is decent, it is just poorly interpreted and executed.

I made ts thread in short time would put more effort but this forum doesnt care about gymcelling as much for me to sweat

 

[childishkillah]

I made ts thread in short time would put more effort but this forum doesnt care about gymcelling as much for me to sweat

Yeah i know. The only gymcelling thread on BOTB its absolutely fucking shit. I made this thread a while ago, it's one of the few high iq threads on the forum regarding gymcelling: https://looksmax.org/threads/defini...n-without-wasting-time-science-based.1198209/

 

[R1PPer]

My personal experience and the basic functioning of human tissues say otherwise. I never said that muscle failure is negotiable. I said that doing progressive overload with a 5 rep ceiling is stupid. And yes, beginners can recover from a FB perfectly well because they are unable to take their sets to high levels of effort and in fact it is ideal because the high frequency allows them to adapt to the technique and movement patterns faster.

There is no difference with progressive overload in reps and if anything i would say its easier to po with lower reps and doing more reps just adds too much cns stress wchich would just make your whole later session worse. And i think youre right they could recover from fb i give you that

 

[childishkillah]

There is no difference with progressive overload in reps and if anything i would say its easier to po with lower reps and doing more reps just adds too much cns stress wchich would just make your whole later session worse. And i think youre right they could recover from fb i give you that

By doing progressive overload with the minimum repetition range that makes up a complete series according to the Chris Beardsley model. For example, doing a series of 3 repetitions would result in a volume below what we are supposed to have by programmed if we follow a volume measurement model based on repetitions before failure (which is the most accurate model so far).

 

[R1PPer]

By doing progressive overload with the minimum repetition range that makes up a complete series according to the Chris Beardsley model. For example, doing a series of 3 repetitions would result in a volume below what we are supposed to have by programmed if we follow a volume measurement model based on repetitions before failure (which is the most accurate model so far).

Yeah if we listen to him then it would be right but thousands of people who started training science based have better time progressing on 3 reps and you can progress even on 2. And also i have to do more reps on some exercises like prescher curl cuz my dumbells have like 4kg jump and i feel better doing 3 reps with fresh jumped weight than 6

 

[CrackyLolra]

Optimal reps is like 5 - 9 I thought no?

depends