Is 4 days a week gymcelling enough for big gains?

[angrycel737]

I'm a lowmotivation dumbcel and college alone exhausts me.
If I want to get good grades and maintain a social life, I don't think i'll be able to go more than 4 times in the long run, especially since I don't have a car and my gym is kinda far away. What do you think? I gymcel for an hour on weekdays and an hour and a half on weekends.
So two 1 hour sessions and two 1 and a half hour sessions.

 

[TrestIsBest]

Absolutely

 

[Deleted member 15516]

Yes

 

[Lawton88]

2 days a week on your major muscle groups is plenty if you work them hard as they need the time to fully heal. Stomach, calves and forearms can be worked 3 times a week as they heal faster.

 

[Deleted member 4054]

Forget making big gains natty unless you're a genetic freak

 

[angrycel737]

Absolutely

Yes

2 days a week on your major muscle groups is plenty if you work them hard as they need the time to fully heal. Stomach, calves and forearms can be worked 3 times a week as they heal faster.

How many sets and exercises per muscle?

 

[angrycel737]

Forget making big gains natty unless you're a genetic freak

everyone makes big gains if they put effort and time into it unless they're genetic shit.

 

[Lihito]

I'm a lowmotivation dumbcel and college alone exhausts me.
If I want to get good grades and maintain a social life, I don't think i'll be able to go more than 4 times in the long run, especially since I don't have a car and my gym is kinda far away. What do you think? I gymcel for an hour on weekdays and an hour and a half on weekends.
So two 1 hour sessions and two 1 and a half hour sessions.

bro 3 times a week plus jogging or some lighter sports on weekends

 

[sensen]

As a beginner, 4 days should be all you do anyway.

 

[Tusseleif]

I’m lifting with dumbbells for like 20 minutes at home during the evening everyday and already seeing gains lmao so yeah definitely possible

 

[angrycel737]

As a beginner, 4 days should be all you do anyway.

I've been gymcelling since August but I went from going almost everyday to taking like a month break to going 4 days a week now. I'm only in first year of college so this is probably how my gymcelling plan will look for the next 4 years.

 

[Deleted member 4054]

everyone makes big gains if they put effort and time into it unless they're genetic shit.

Just not true. Plenty of people don't even make big gains on a gram of gear a week with diet and training dialed in. I've seen it first hand

 

[angrycel737]

bro 3 times a week plus jogging or some lighter sports on weekends

But there's so much muscle groups in your upper and lower body and you should train them twice a week ideally. I'm not even sure how i'm meant to fit it into 4 days without doing only like 2 sets per exercise if I want to keep my sessions to an hour - hour and a half.

Just not true. Plenty of people don't even make big gains on a gram of gear a week with diet and training dialed in. I've seen it first hand

framecels?

 

[sensen]

I've been gymcelling since August but I went from going almost everyday to taking like a month break to going 4 days a week now. I'm only in first year of college so this is probably how my gymcelling plan will look for the next 4 years.

Dorian Yates was 6 time Mr Olympia going 4 days a week, an hour a session. Obviously he was going super hard but yeah, youll be fine

 

[Lawton88]

How many sets and exercises per muscle?

Around 3 sets is good with like 10,10, 8 reps then go up in weight. I will post a routine here tomorrow that you can do 2 days a week takes about 1.5 hours that will do the job pretty good.

 

[Deleted member 4054]

But there's so much muscle groups in your upper and lower body and you should train them twice a week ideally. I'm not even sure how i'm meant to fit it into 4 days without doing only like 2 sets per exercise if I want to keep my sessions to an hour - hour and a half.


framecels?

I'm not sure it has a lot to do with frame, some people just build muscle and strength easily, others not. But in my experience most people stall pretty quickly in terms of size (at a given bf%) within the first few months of training natty. You can continue to make slow progress strength wise if everything is dialed, but doing a bodybuilding routine won't yield much beyond beginner gains for most naturals

 

[angrycel737]

Dorian Yates was 6 time Mr Olympia going 4 days a week, an hour a session. Obviously he was going super hard but yeah, youll be fine

Around 3 sets is good with like 10,10, 8 reps then go up in weight. I will post a routine here tomorrow that you can do 2 days a week takes about 1.5 hours that will do the job pretty good.

tbh I don't understand how you're meant to do every muscle group twice in 4 days or less. Right now i'm only training my upper body (I know, my legs are naturally fat tho) and even then it's kinda hard.

 

[sensen]

tbh I don't understand how you're meant to do every muscle group twice in 4 days or less. Right now i'm only training my upper body (I know, my legs are naturally fat tho) and even then it's kinda hard.

I don't think Dorian did them all twice, could be wrong

but also gear ya know

 

[angrycel737]

I'm not sure it has a lot to do with frame, some people just build muscle and strength easily, others not. But in my experience most people stall pretty quickly in terms of size (at a given bf%) within the first few months of training natty. You can continue to make slow progress strength wise if everything is dialed, but doing a bodybuilding routine won't yield much beyond beginner gains for most naturals

what's their diet like? Do they bulk or just do maintenance?

 

[Deleted member 4054]

what's their diet like? Do they bulk or just do maintenance?

Way too complicated to get into here, seen and tried it all. I'm just saying, there are WAY more people in the gym on steroids who don't even look like they lift than there are people who look muscular and are natty.

 

[Lihito]

But there's so much muscle groups in your upper and lower body and you should train them twice a week ideally. I'm not even sure how i'm meant to fit it into 4 days without doing only like 2 sets per exercise if I want to keep my sessions to an hour - hour and a half.


framecels?

you are forgeting the fatigue and soreness. Shit ton of fitness influencers are at least on trt and recover better and ones who are not are doing it for money and thus have no time BUT that doesnt mean you shouldnt do at least 3 times. IMO use deadlift,squat,bench (compound lifts) + weighted pullups , weighted chin ups. Dont do weighted dips cause elbows and shit. Instead of barbell press do presses with 2 ketlebells. Incorporate a lot of injury prevention that athletan x uses

IL PM you wait

 

[Prettyboy]

I do 1 hour sessions 4 times a week and I think it’s perfectly fine for most people. If you are really in a hurry you can also throw in supersets to your routine in order to save time

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[TITUS]

If your gym is far just go 3 days and spend more time in the gym, you can do more volume in those 3 days.

 

[Deleted member 13710]

It's more than enough. 3 days a week is good