it's possible to gain 20 lbs (9kg) of muscular tissue naturally in a year and anyone who says otherwise has never tried eating and training optimally

[7zyzz7]

I am currrently an uemployed NEET gymcel who works out twice a day and eats 12-24 eggs a day with a ray peat diet. It is entirely possible to gain insane amounts of muscle if you train each muscle with 1. heavy weight 2. low volume 3. high intensity 4. high frequency (every 2-3 days your muscles are fully recovered and ready to be hit again, but ONLY if you do low volume 2-3 sets each muscle each workout)


growth only happens during sleep
increase your DHT with red light (sun) & creatine

 

[7zyzz7]

there are 20 muscles groups:

1. chest
2. rear deltoid
3. front deltoid
4. side deltoid
5. glutes
6. hamstring
7. quads
8. triceps
9. biceps
10. lats
11. back (middle traps)
12. upper traps
13. calves
14. hip flexors
15. transverse abdominis
16. abs
17. neck
18. forarms
19. external rotators
20. lower back (erector spinae)

 

[7zyzz7]

train ~6 muscle groups per day, 3 in the morning 3 in the evening, each muscle roughly recovers in 2-3 days if you only do 2-3 high intensity sets with *ONE EXERCISE ONLY* that being the the most bio-mechanically optimal exercise

 

[7zyzz7]

here is a progression of my hamstring curl over 1.5 months (the hamstring curl is the best exercise for hamstrings and the most bio-mechanically productive and optimal exercise for hamstring muscle hypertrophy) I have added 2-3 inches to my legs in one month and very minimal fat, running this low volume high intensity split, as you can see each workout i only do 2-3 sets and i hit it every 2-4 days

 

[7zyzz7]

this is the BEST routine for naturals keep the sets (volume) low, challenge yourself with the weight each time (progressive overload) either more reps or heavier weight, keep the rep range between 12-40 reps. if you go over 40 reps with a weight increase the poundage.

 

[OldRooster]

Trust me Bro, I am an unemployed NEET!

 

[Deleted member 25377]

yes with 500 mgs of test and deca

 

[the BULL]

You're most likely fat if you eat that much and move Little

 

[Deleted member 25059]

am currrently an uemployed NEET gymcel

yeah we could tell

 

[´´´´´´´´]

do you have abs and a lean face?

 

[Deleted member 23558]

this is the BEST routine for naturals keep the sets (volume) low, challenge yourself with the weight each time (progressive overload) either more reps or heavier weight, keep the rep range between 12-40 reps. if you go over 40 reps with a weight increase the poundage.

keeping the volume low means doing lower reps with heavier weight right? is 40 reps really low volume? or do you mean 1 set per muscle group with 12-40 reps and then move on to another muscle group? cause i hit the same muscle group atleast 6 sets p workout in the split i do (chest gets hit 6 times lats get hit 6 times shoulders 9 times ( not prime mover everytime ofc)

 

[7zyzz7]

keeping the volume low means doing lower reps with heavier weight right? is 40 reps really low volume? or do you mean 1 set per muscle group with 12-40 reps and then move on to another muscle group? cause i hit the same muscle group atleast 6 sets p workout in the split i do (chest gets hit 6 times lats get hit 6 times shoulders 9 times ( not prime mover everytime ofc)

low volume mean low sets, for example here is a example day of working out my biceps
I do a qiuck warmup with lighter weigh until i get to my weight that i want to my "all out" set with. I do 1-2 top sets of bicep curls, let say i get 20 reps with a 60 pound barbell curl, and then next set ill do 60 pounds again for as many as i can get. or if im feeling strong ill do 70 lbs and get like 12-15. Or if that first set with 60 pounds if i go balls to the wall ill just do only that one set. im not worrying about undertraining because the set i just did was so fucking intense that i feel nauseous and super pumped and i will go home and eat and i will do it again in 2 days with more reps or heavier weight.

as you can see im only doing one exercise: the most optimal one, and im warming up my muscle so i dont tear it beacuse the im doing 1-2 insanely intense top sets meaning i go to complete balls to the wall failure each of those "top sets." . And that is the entireity of the workout for that muscle, so ill literally do 1-2 sets of 1 exercise for each muscle that is all, only one exercise is needed. You need to understand that there is a best movement for each muscle, so there is no point in doing dumbel curls and then barbell curls and then preacher curl and then spider curl or whatever bullshit variation of curl is trending on instagram. You need to learn biomechanics, then you will understand that the only purpose of the biceps is to flex the elbow joint, so the curl movement with your arms to the side (doesnt matter if you use dumbell or barbell or cable) is the most effective and natural anatomaical way of moving you biceps

 

[Deleted member 24278]

 

[Deleted member 23880]

the most aspie thing I’ve ever read

also the guys u posted were on roids

 

[ihatereddit]

here is a progression of my hamstring curl over 1.5 months (the hamstring curl is the best exercise for hamstrings and the most bio-mechanically productive and optimal exercise for hamstring muscle hypertrophy) I have added 2-3 inches to my legs in one month and very minimal fat, running this low volume high intensity split, as you can see each workout i only do 2-3 sets and i hit it every 2-4 days

Is 70kg (154lbs) hamstring curls good? I do 4x10 reps. I fucking hate that exercise though definitely my least favorite gymcelling

 

[7zyzz7]

Is 70kg (154lbs) hamstring curls good? I do 4x10 reps. I fucking hate that exercise though definitely my least favorite gymcelling

yes thats very good just make sure you lean foward in the seat and you have your knees tightly secured under the pad when you do them, hamstring curls are the best knee flexion exercise, 4x10 is good but dont limit yourself to a certain number of sets and reps instad of doing 4x10 , try for example to do 1 set at 70% of everything you got, and 1 more set to failure, you can probably do 30 reps with 154 lbs in a single set if you warm up to doing only that single top set (key word: warmup) you need to warmup with 10-20 reps of you 30% max, 3-5 reps of your 50% max, 3-5 reps of your 70% max, then hop right into the hard sets and bang out that 80% and failure sets with everythying you got with the heaviest weight. Mike Mentzer was right about training mostly. You dont need more than 1-4 real sets of "volume" (not including warmups) in terms of sets . what matters is that youre hitting all of your muscles frequently, this is why alot of gym bros have small legs because they hit squats and then theyre sore for the whole week and then the fall off a rhythm and never train legs or forget.

 

[thecel]

You need to understand that there is a best movement for each muscle, so there is no point in doing dumbel curls and then barbell curls and then preacher curl and then spider curl or whatever bullshit variation of curl is trending on instagram. You need to learn biomechanics, then you will understand that the only purpose of the biceps is to flex the elbow joint, so the curl movement with your arms to the side (doesnt matter if you use dumbell or barbell or cable) is the most effective and natural anatomaical way of moving you biceps

Retard. You say to learn biomechanics yet you ignored biomechanics to boost your ideology.

 

[7zyzz7]

Retard. You say to learn biomechanics yet you ignored biomechanics to boost your ideology.

kill yourself faggot

 

[´´´´´´´´]

post ur physique before and after your schizophrenic discoveries. lets see if ur gains were pure muscle tissue and not a bunch of fat and water retention mixed with it

@Blackgymmax thoughts?