LOW EFFORT MUSCLE GAIN

[LowTierLifter]

People are lazy so I'm making this for you so u can put in little effort and get a decent physique

Time spent in the gym
The gym being too hard for people consists of multiple aspects one of which is just not wanting to workout for too long. While a too little amount of volume will often be demonized it is totally fine to do a workout that is just one set for every muscle group if hypertrophy isn't your main focus. So if you are a lazy fatass just do little work (still put effort into your sets)

Effort/RIR(Reps in reserve)
Your sets don't have to fatigue you too much, keep your rep range low (~5-7/8) and stop when you know that you can only do 1(max 2) reps from that point on. If you are a beginner go to failure for some time until you can guage rir properly.

Days in the gym/frquency
This is what really makes a lot of people not be consistent at the gym. Realistically if you do let's say fullbody you can totally get away with going 2 times a week (preferably 3-3.5) but since this is about low effort just combine previously mentioned low volume with 2-3 gym days. Those are totally adjustable to your spontaneous plans. Just make sure to go at least 2 times a week and hit every muscle group (if you care about all of them that is)

Excercise selection
There is a short answer for this. Avoid compound except if they help you hit multiple muscle groups at once. For example don't to benchpress because a fly is better and less faiguing. But do a shoulder press if you want side delt and front delt in one movement (less gains than isolation but less work)

ALL COMBINED
Train 2-3 times a week(fullbody) with low volume and 1-2rir and just eat whatever aslong as u get a few carbs pre and post workout and some protein (don't obsess over it it's not that deep)

Lmk if anything is unclear abt this

 

[LowTierLifter]

People are lazy so I'm making this for you so u can put in little effort and get a decent physique

Time spent in the gym
The gym being too hard for people consists of multiple aspects one of which is just not wanting to workout for too long. While a too little amount of volume will often be demonized it is totally fine to do a workout that is just one set for every muscle group if hypertrophy isn't your main focus. So if you are a lazy fatass just do little work (still put effort into your sets)

Effort/RIR(Reps in reserve)
Your sets don't have to fatigue you too much, keep your rep range low (~5-7/8) and stop when you know that you can only do 1(max 2) reps from that point on. If you are a beginner go to failure for some time until you can guage rir properly.

Days in the gym/frquency
This is what really makes a lot of people not be consistent at the gym. Realistically if you do let's say fullbody you can totally get away with going 2 times a week (preferably 3-3.5) but since this is about low effort just combine previously mentioned low volume with 2-3 gym days. Those are totally adjustable to your spontaneous plans. Just make sure to go at least 2 times a week and hit every muscle group (if you care about all of them that is)

Excercise selection
There is a short answer for this. Avoid compound except if they help you hit multiple muscle groups at once. For example don't to benchpress because a fly is better and less faiguing. But do a shoulder press if you want side delt and front delt in one movement (less gains than isolation but less work)

ALL COMBINED
Train 2-3 times a week(fullbody) with low volume and 1-2rir and just eat whatever aslong as u get a few carbs pre and post workout and some protein (don't obsess over it it's not that deep)

Lmk if anything is unclear abt this

This is not a guide for max results, if anyone finds it helpful I can make a seperate one for other topics

 

[LowTierLifter]

Bump