Ideal gymcel routine for size SCIENCE BASED (best looking users, what do you think?)

[looks>books]

I made a thread that blew up

Who here has the best physique? Do you train every set to failure or some rir?

Photos are irrelevant whe n u post them from weird ass angles in downlighting. Like a woman posting shit like this: Only thing that mattersis you posting what u look like to other slayers (not pic standing next to nerds). Also prob ur bench already since it is elite numbers (220kg) as you said...

looksmax.org

Literally no one could agree on anything

So once and for all what is the best?


1.Split

2. # of exercises

3. Sets per exercise

4. Reps per set

5. Rest in between

6. Method (failure, rest pause, rir, pyramid, etc)

1. Training Split​

• Best: Train each muscle 2–3×/week.
• Example: Push/Pull/Legs 6×/wk, Upper/Lower 4×/wk, Full-body 3×/wk.
• Rationale: Frequency matters more than exact split; higher frequency allows better volume distribution and growth.
• Sources:
  • Schoenfeld BJ et al., J Strength Cond Res, 2016
  • Schoenfeld BJ et al., Sports Med, 2019

---

2. Number of Exercises per Muscle per Session​

• Major muscles (chest, back, quads): 2–4 exercises/session.
• Smaller muscles (biceps, triceps, delts): 1–3 exercises/session.
• Rationale: Enough variety to hit different angles and ranges of motion; total weekly sets more important than exercise count.
• Sources:
  • Krieger JW, J Strength Cond Res, 2010

---

3. Sets per Exercise​

• Multi-joint lifts: 3–5 sets/exercise.
• Isolation lifts: 2–4 sets/exercise.
• Weekly per muscle: 10–20 sets for large muscles, 8–15 for small muscles.
• Sources:
  • Schoenfeld BJ, Sports Med, 2010

---

4. Reps per Set​

• Hypertrophy zone: 6–12 reps/set.
• Variation: 4–6 reps (strength) or 12–20+ reps (pump) occasionally.
• Rationale: Muscle growth occurs across a rep spectrum if sets are taken near failure; 6–12 most time-efficient.
• Sources:
  • Schoenfeld BJ, Strength Cond J, 2010

---

5. Rest Between Sets​

• Compound lifts: 1–3 minutes.
• Isolation lifts: 1–2 minutes.
• Short rests (~45–60s) okay for pump, not for heavy compound work.
• Sources:
  • Grgic J et al., Sports Med, 2024

---

6. Training Methodology​

• RIR / Near-failure: Stop 0–2 reps short of failure on most sets. True failure occasionally.
• Progressive overload: Increase weight, reps, or sets over time.
• Periodization: Alternate heavy/light weeks, vary rep ranges 4–20 reps.
• Exercise order: Multi-joint before isolation.
• Advanced techniques (optional): Rest-pause, drop sets, pyramids, cluster sets for extra stimulus, but main growth comes from consistent volume/progression.
• Sources:
  • Schoenfeld BJ, J Strength Cond Res, 2010
  • ACSM, Guidelines for Exercise Testing & Prescription, 11th Ed, 2021

---

7. Extra Tips​

Cardio:

• Moderate LISS 2–3×/wk, 20–40 min, after weights or separate session. Avoid excessive high-intensity cardio.
• Sources:
  • Wilson JM et al., J Strength Cond Res, 2012

Nutrition:

• Bulk: +5–15% calories; protein 1.6–2.2 g/kg/day; carbs 45–60%; fats 15–25%.
• Cut: –10–20% calories; protein 2–2.2 g/kg/day to preserve muscle.
• Sources:
  • Helms ER et al., J Int Soc Sports Nutr, 2014
  • Morton RW et al., Br J Sports Med, 2018

Recovery:

• Sleep 7–9 h/night, 1–2 rest days/week, deload every 4–8 weeks.
• Sources:
  • Simpson NS et al., Sports Med, 2017

Supplements (Natural):

• Creatine monohydrate 3–5 g/day
• Protein powder if needed to meet targets
• Optional: caffeine pre-workout, beta-alanine
• Sources:
  • Kreider RB et al., J Int Soc Sports Nutr, 2017

WHAT I THINK:

Just train like a dumbass

Train hard caveman muh muh rest well and eat well. If you aren’t growing you’re doing one of these wrong.
If you arent like this you’re overthinking it




@Orc @Blackgymmax @judif3r @PompastyMogs @actualunderstander best gymcels with best physiques (they had photo evidence)

 

[Orc]

there is no optimal or most efficient way to train and it doesn't matter

 

[Deleted member 30845]

Up creatine dose to 25g/day

 

[looks>books]

there is no optimal or most efficient way to train and it doesn't matter

I mean that isnt really true

One rep a day obviously doesnt work, or like light weight and 100+ reps

 

[Orc]

I mean that isnt really true

One rep a day obviously doesnt work, or like light weight and 100+ reps

if it's heavy enough even one rep a day would work.

I knew a guy whose workout was full body everyday....but he was doing 1 set only, for everything.

 

[looks>books]

if it's heavy enough even one rep a day would work.

I knew a guy whose workout was full body everyday....but he was doing 1 set only, for everything.

Did he grow?

 

[slaters]

a diet guide would be more useful

 

[Orc]

Did he grow?

yes

the average person isn't insane enough to be able to do 1 set to failure, let alone 1 rep, so they wouldn't grow, but there is probably someone out there that's retarded enough to grow from doing a singular heavy set of squat or some shit.

 

[looks>books]

a diet guide would be more useful

Eat lots of protein

To lose fat eat less but still a lot of protein

 

[BaldAutistV2]

I made a thread that blew up

Who here has the best physique? Do you train every set to failure or some rir?

Photos are irrelevant whe n u post them from weird ass angles in downlighting. Like a woman posting shit like this: Only thing that mattersis you posting what u look like to other slayers (not pic standing next to nerds). Also prob ur bench already since it is elite numbers (220kg) as you said...

looksmax.org

Literally no one could agree on anything

So once and for all what is the best?


1.Split

2. # of exercises

3. Sets per exercise

4. Reps per set

5. Rest in between

6. Method (failure, rest pause, rir, pyramid, etc)

1. Training Split​

• Best: Train each muscle 2–3×/week.
• Example: Push/Pull/Legs 6×/wk, Upper/Lower 4×/wk, Full-body 3×/wk.
• Rationale: Frequency matters more than exact split; higher frequency allows better volume distribution and growth.
• Sources:
  • Schoenfeld BJ et al., J Strength Cond Res, 2016
  • Schoenfeld BJ et al., Sports Med, 2019

---

2. Number of Exercises per Muscle per Session​

• Major muscles (chest, back, quads): 2–4 exercises/session.
• Smaller muscles (biceps, triceps, delts): 1–3 exercises/session.
• Rationale: Enough variety to hit different angles and ranges of motion; total weekly sets more important than exercise count.
• Sources:
  • Krieger JW, J Strength Cond Res, 2010

---

3. Sets per Exercise​

• Multi-joint lifts: 3–5 sets/exercise.
• Isolation lifts: 2–4 sets/exercise.
• Weekly per muscle: 10–20 sets for large muscles, 8–15 for small muscles.
• Sources:
  • Schoenfeld BJ, Sports Med, 2010

---

4. Reps per Set​

• Hypertrophy zone: 6–12 reps/set.
• Variation: 4–6 reps (strength) or 12–20+ reps (pump) occasionally.
• Rationale: Muscle growth occurs across a rep spectrum if sets are taken near failure; 6–12 most time-efficient.
• Sources:
  • Schoenfeld BJ, Strength Cond J, 2010

---

5. Rest Between Sets​

• Compound lifts: 1–3 minutes.
• Isolation lifts: 1–2 minutes.
• Short rests (~45–60s) okay for pump, not for heavy compound work.
• Sources:
  • Grgic J et al., Sports Med, 2024

---

6. Training Methodology​

• RIR / Near-failure: Stop 0–2 reps short of failure on most sets. True failure occasionally.
• Progressive overload: Increase weight, reps, or sets over time.
• Periodization: Alternate heavy/light weeks, vary rep ranges 4–20 reps.
• Exercise order: Multi-joint before isolation.
• Advanced techniques (optional): Rest-pause, drop sets, pyramids, cluster sets for extra stimulus, but main growth comes from consistent volume/progression.
• Sources:
  • Schoenfeld BJ, J Strength Cond Res, 2010
  • ACSM, Guidelines for Exercise Testing & Prescription, 11th Ed, 2021

---

7. Extra Tips​

Cardio:

• Moderate LISS 2–3×/wk, 20–40 min, after weights or separate session. Avoid excessive high-intensity cardio.
• Sources:
  • Wilson JM et al., J Strength Cond Res, 2012

Nutrition:

• Bulk: +5–15% calories; protein 1.6–2.2 g/kg/day; carbs 45–60%; fats 15–25%.
• Cut: –10–20% calories; protein 2–2.2 g/kg/day to preserve muscle.
• Sources:
  • Helms ER et al., J Int Soc Sports Nutr, 2014
  • Morton RW et al., Br J Sports Med, 2018

Recovery:

• Sleep 7–9 h/night, 1–2 rest days/week, deload every 4–8 weeks.
• Sources:
  • Simpson NS et al., Sports Med, 2017

Supplements (Natural):

• Creatine monohydrate 3–5 g/day
• Protein powder if needed to meet targets
• Optional: caffeine pre-workout, beta-alanine
• Sources:
  • Kreider RB et al., J Int Soc Sports Nutr, 2017

WHAT I THINK:

Just train like a dumbass

Train hard caveman muh muh rest well and eat well. If you aren’t growing you’re doing one of these wrong.
If you arent like this you’re overthinking it




@Orc @Blackgymmax @judif3r @PompastyMogs @actualunderstander best gymcels with best physiques (they had photo evidence)

Do calisthenics grease the groove to build volume and body weight squats or actually squat