afkaik
Bronze
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- Feb 7, 2025
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Diet
1. Use and download Chronometer, track your macros, or learn to eat intuitively. You will use it a lot moving on for reference.
2. Calculate your TDEE. For beginners everyone should do a lean, slow bulk, even skinny fat bitches, skinny niggas, except if youre obese.
3. Remove all inflamatory foods from your diet (spices and ethnic food is a looksmin in general). Eat like a euro but better. You will have to try different foods depending on your skin status, but a good rule of thumb is: If you have acne avoid big insulin peaks, but still eat high carbs. Carbs modulate your nervous system, dont eat them? Dont grow.
Eat 100+g carbs before gym, at least one hour. If you can use fast digesting carbs, do it.
If you struggle bulking: Force it down your throat, eat without your phone and without a timer. Use drinkable calories as much as possible. My diet is the following (for maintenance, im doing swimming)
Mirin' transparency? Im still not perfect but closer.
If you're not natural you should steep towards lower diet fats. Pretty obvious. Compensate with higher protein.
Also sleep 8+ hours a night, dont iterrupt your sleep yadda yadda yadda
PROGRAMMING
Using RIR (reps in Reserve)
In no particular order are these guides made because im formatting from a phone, but this is the most important piece to tweaking your physique. Why? Programming is everything for naturals and even for enhanced lifters, since the program determines the shape of your body entirely. (Apart from muscle and skeleton genetics, of course).
Split:
Pick either:
Upper/Lower/Weakpoint-Arm Repeat
Full body (if youre truly dedicated)
For upper lower/Weakpoint-Arm, everyone needs 1-2+ inches on their arms, the arms are rarely the star of the show, especially if you're on the taller side. Along with that it allows for hitting shoulders 3x a week along with improving your mobility, something generally overlooked by most lifters, but mobility is life.
For each day break down what exercises are required, so, if you want an arm dominant physique 2-3 isolations of bicep and tricep which come around to 4-5 sets per session of pure isolation. Do not fall for the low volume meme, it is very effective for strength gains but for maximal growth you want 2-3 sets instead of only 1. Volume is king with hypertrophy. Arm dominant physiques especially.
Now for specific physiques you have to take into account the frame which holds them, but you can also get a good idea to imitate them and plaster the volume on a program. Define a physique you want by hierarchy of dominant muscles. #1 Delts, #2 Lata #3 Triceps etc etc . Then select volume from the options above, tweak if youre a good responder to low volume HIT. Generally in sbl communities theres the connection that higher reps are more fatigue for less output, but ill digress by personal experience, if you want maximal growth, use low(er) and higher reps accordingly. Rep ranges matter for strength from 1-8, From 4-15 you can basically get gold results for hypertrophy, depending on the muscle. The core for example benefits functionally (by strength) from high reps but favors hypertrophy rep ranges simply by ease of use and injury avoidance. Use various rep ranges, I.e, if you use 8-12 on bicep curls, use 10-15 on bayesian curls @ RIR 1-0 to both. 4 sets of bicep to failure + 2 or 1 sets of exercises for lats will break your ass in half. Train at minimum to RIR 2, and measure your RIR using a true failure set as your standpoint, in a safe exercise like idfk bayesian curls with low weight.
For lower body days they should not take THAT MUCH TIME, mine lasts like 1h30 mins tops and i have 25in legs(Yes, it looks incredibly manlet on me, im 5'8 now). Divide your 2 upper and 2 lower days by focus, so, in one youll focus more on pulling and another more on pushing muscles. Same with legs, focus one on squat motion and another on hinge motion. Do not deadlift 2x a week to low rir just for increasing your dl. And deadlifts are generally shit for hypertrophy, RDLS, SLDLs, MOG to oblivion.By prioritizing it doesnt mean youll ONLY do hinging, you need to hinge and squat each session. Just different intensity, per exercise, order of exercise, weight and rep ranges.
Now for progressive overload, keep your ragnesz i recommend using the strong app or hevy or boostcamp. Any is fine. Keep your sets, super sets and cluster sets organized by order of how youll actually do them, and, for progressive overload it makes it easier to measure. The hierarchy of progressive overload is: Weight, sets, reps, form. If you can keep adding 2.5lbs each week to a lift, why not do it? As long as form is the same ofc. If you can do that then you can also add 1 extra set, without raising the weight you have more total volume, and each rep is the basic measure of progressive overload. Sometimes even form, keeping the same reps sets and weight but with better form IS a form of progressive overload.
Use antagonizing super/cluster sets (i,e incline bench press w dumbells , Bayesian curls then triceps extensions, then DB Pullovers).
For full body start with a focus on each session. EOD doesnt work unless youre on gh and roids. Even then the injury risk shoots tf up, especially with potent or high dose roids. FB 3 days a week is very much fine, just be ready for long sessions.
With each focus comes nuance to the programming, for example, starter lifts are what you want to prioritize, since you have so much energy, generally compound lifts to Rir 2-1 and (1-2) isolations to failure. Since they are safe to do so, push them to failure. Start at least one day with legs.
Most gym peoples physiques are the result of not being able to program, their bodies are adapting DESPITE their shit /non existent programming. Of course if you just want the easiest and fastest way:
Hop on roids. Minimum 250mg of testosterone.
Natty lifting is incredibly necessary to know what youre doing, but not necessary in gains, spend at least 3 months natty and then hop on once you pick up the habits
But this isnt a roid guide since im not that experienced. My conclusions are from 3 years natty lifting + 2 months enhanced. And no, im not posting physique
1. Use and download Chronometer, track your macros, or learn to eat intuitively. You will use it a lot moving on for reference.
2. Calculate your TDEE. For beginners everyone should do a lean, slow bulk, even skinny fat bitches, skinny niggas, except if youre obese.
3. Remove all inflamatory foods from your diet (spices and ethnic food is a looksmin in general). Eat like a euro but better. You will have to try different foods depending on your skin status, but a good rule of thumb is: If you have acne avoid big insulin peaks, but still eat high carbs. Carbs modulate your nervous system, dont eat them? Dont grow.
Eat 100+g carbs before gym, at least one hour. If you can use fast digesting carbs, do it.
If you struggle bulking: Force it down your throat, eat without your phone and without a timer. Use drinkable calories as much as possible. My diet is the following (for maintenance, im doing swimming)
Mirin' transparency? Im still not perfect but closer.
If you're not natural you should steep towards lower diet fats. Pretty obvious. Compensate with higher protein.
Also sleep 8+ hours a night, dont iterrupt your sleep yadda yadda yadda
PROGRAMMING
Using RIR (reps in Reserve)
In no particular order are these guides made because im formatting from a phone, but this is the most important piece to tweaking your physique. Why? Programming is everything for naturals and even for enhanced lifters, since the program determines the shape of your body entirely. (Apart from muscle and skeleton genetics, of course).
Split:
Pick either:
Upper/Lower/Weakpoint-Arm Repeat
Full body (if youre truly dedicated)
For upper lower/Weakpoint-Arm, everyone needs 1-2+ inches on their arms, the arms are rarely the star of the show, especially if you're on the taller side. Along with that it allows for hitting shoulders 3x a week along with improving your mobility, something generally overlooked by most lifters, but mobility is life.
For each day break down what exercises are required, so, if you want an arm dominant physique 2-3 isolations of bicep and tricep which come around to 4-5 sets per session of pure isolation. Do not fall for the low volume meme, it is very effective for strength gains but for maximal growth you want 2-3 sets instead of only 1. Volume is king with hypertrophy. Arm dominant physiques especially.
Now for specific physiques you have to take into account the frame which holds them, but you can also get a good idea to imitate them and plaster the volume on a program. Define a physique you want by hierarchy of dominant muscles. #1 Delts, #2 Lata #3 Triceps etc etc . Then select volume from the options above, tweak if youre a good responder to low volume HIT. Generally in sbl communities theres the connection that higher reps are more fatigue for less output, but ill digress by personal experience, if you want maximal growth, use low(er) and higher reps accordingly. Rep ranges matter for strength from 1-8, From 4-15 you can basically get gold results for hypertrophy, depending on the muscle. The core for example benefits functionally (by strength) from high reps but favors hypertrophy rep ranges simply by ease of use and injury avoidance. Use various rep ranges, I.e, if you use 8-12 on bicep curls, use 10-15 on bayesian curls @ RIR 1-0 to both. 4 sets of bicep to failure + 2 or 1 sets of exercises for lats will break your ass in half. Train at minimum to RIR 2, and measure your RIR using a true failure set as your standpoint, in a safe exercise like idfk bayesian curls with low weight.
For lower body days they should not take THAT MUCH TIME, mine lasts like 1h30 mins tops and i have 25in legs(Yes, it looks incredibly manlet on me, im 5'8 now). Divide your 2 upper and 2 lower days by focus, so, in one youll focus more on pulling and another more on pushing muscles. Same with legs, focus one on squat motion and another on hinge motion. Do not deadlift 2x a week to low rir just for increasing your dl. And deadlifts are generally shit for hypertrophy, RDLS, SLDLs, MOG to oblivion.By prioritizing it doesnt mean youll ONLY do hinging, you need to hinge and squat each session. Just different intensity, per exercise, order of exercise, weight and rep ranges.
Now for progressive overload, keep your ragnesz i recommend using the strong app or hevy or boostcamp. Any is fine. Keep your sets, super sets and cluster sets organized by order of how youll actually do them, and, for progressive overload it makes it easier to measure. The hierarchy of progressive overload is: Weight, sets, reps, form. If you can keep adding 2.5lbs each week to a lift, why not do it? As long as form is the same ofc. If you can do that then you can also add 1 extra set, without raising the weight you have more total volume, and each rep is the basic measure of progressive overload. Sometimes even form, keeping the same reps sets and weight but with better form IS a form of progressive overload.
Use antagonizing super/cluster sets (i,e incline bench press w dumbells , Bayesian curls then triceps extensions, then DB Pullovers).
For full body start with a focus on each session. EOD doesnt work unless youre on gh and roids. Even then the injury risk shoots tf up, especially with potent or high dose roids. FB 3 days a week is very much fine, just be ready for long sessions.
With each focus comes nuance to the programming, for example, starter lifts are what you want to prioritize, since you have so much energy, generally compound lifts to Rir 2-1 and (1-2) isolations to failure. Since they are safe to do so, push them to failure. Start at least one day with legs.
Most gym peoples physiques are the result of not being able to program, their bodies are adapting DESPITE their shit /non existent programming. Of course if you just want the easiest and fastest way:
Hop on roids. Minimum 250mg of testosterone.
Natty lifting is incredibly necessary to know what youre doing, but not necessary in gains, spend at least 3 months natty and then hop on once you pick up the habits
But this isnt a roid guide since im not that experienced. My conclusions are from 3 years natty lifting + 2 months enhanced. And no, im not posting physique
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