No Bullshit Guide To Training For Aesthetics/Muscle

[Tonymontana]

1. Train To Failure

2. Get Strong As Fuck in the 5-8 Rep Range. ALWAYS be adding 5 lbs or an extra rep each workout to your exercises.

3. 6-12 Sets To Failure/Bodypart/Week. More is not necessarily better. Effort (training close or to failure) and progressive overload (getting stronger) is what dictates how fast you will grow. See what frequency works best for your schedule, but I personally find hitting muscles 3x/week works best (ex: 4 sets incline monday, wed, fri)

4. Eat 0.8 gs of protein/lb. If you’re underweight, eat in a calorie surplus. If you’re fat, eat in a deficit. If you’re at a good size/weight, eat at maintenance, and your body will recomposition (build muscle while losing fat) over time. Yes, recomping does work (currently doing this myself) as long as you are getting stronger and training hard.

5. Barbells are not necessary. As long as you have a main compound exercise for your largest bodyparts (back, chest, quads), you can use machines and still grow just as fast. DO NOT switch exercises frequently. Stick to the same exercises, and get strong as fuck at them. Do include isolation exercises like lateral raises, shrugs, curls, extensisons for complete development. Push those just as hard as your compounds to failure and progressive overload.

6. When you plateau in strength, go heavier for a couple workouts (sets of 3), and when you go back to sets of 5-8, you will be stronger and able to continue overloading


TLDR: Train to failure, get stronger in the 5-8 rep range, eat 0.8 gs protein/lb

 

[ItsOverCel]

2. Get Strong As Fuck in the 5-8 Rep Range. ALWAYS be adding 5 lbs or an extra rep each workout to your exercises.

So with your program I'll become the strongest man on Earth in one year?

 

[Deleted member 18361]

all bullshit

 

[babineux]

how do I consoom so much protein? that's like 4 protein shakes

 

[Deleted member 18361]

how do I consoom so much protein? that's like 4 protein shakes

milk, protein is overhyped

 

[jojoyou]

And mostly important eat clen and tren hard

 

[Tonymontana]

So with your program I'll become the strongest man on Earth in one year?

Obviously as you become more advanced, muscle growth and strength gains slow down. Eventually, they will very rarely come, which is essentially your “natty limit”.

But SO MANY nattys have gains left on the table because they’re afraid of lifting heavy and don’t go into their workouts with the mentality of adding weight or doing another rep. This is why most lifters in the gym barely even hit an intermediate physique/strength level. Bullshit fluff and pump workouts

 

[Germania]

1. Train To Failure

2. Get Strong As Fuck in the 5-8 Rep Range. ALWAYS be adding 5 lbs or an extra rep each workout to your exercises.

3. 6-12 Sets To Failure/Bodypart/Week. More is not necessarily better. Effort (training close or to failure) and progressive overload (getting stronger) is what dictates how fast you will grow. See what frequency works best for your schedule, but I personally find hitting muscles 3x/week works best (ex: 4 sets incline monday, wed, fri)

4. Eat 0.8 gs of protein/lb. If you’re underweight, eat in a calorie surplus. If you’re fat, eat in a deficit. If you’re at a good size/weight, eat at maintenance, and your body will recomposition (build muscle while losing fat) over time. Yes, recomping does work (currently doing this myself) as long as you are getting stronger and training hard.

5. Barbells are not necessary. As long as you have a main compound exercise for your largest bodyparts (back, chest, quads), you can use machines and still grow just as fast. DO NOT switch exercises frequently. Stick to the same exercises, and get strong as fuck at them. Do include isolation exercises like lateral raises, shrugs, curls, extensisons for complete development. Push those just as hard as your compounds to failure and progressive overload.

6. When you plateau in strength, go heavier for a couple workouts (sets of 3), and when you go back to sets of 5-8, you will be stronger and able to continue overloading


TLDR: Train to failure, get stronger in the 5-8 rep range, eat 0.8 gs protein/lb

sounds good tbh
Modified HIT training is the only thing that still makes me progress after 10 years of natty training.

 

[Deleted member 16371]

all bullshit

Really?

 

[Deleted member 2268]

1. Train To Failure

2. Get Strong As Fuck in the 5-8 Rep Range. ALWAYS be adding 5 lbs or an extra rep each workout to your exercises.

3. 6-12 Sets To Failure/Bodypart/Week. More is not necessarily better. Effort (training close or to failure) and progressive overload (getting stronger) is what dictates how fast you will grow. See what frequency works best for your schedule, but I personally find hitting muscles 3x/week works best (ex: 4 sets incline monday, wed, fri)

4. Eat 0.8 gs of protein/lb. If you’re underweight, eat in a calorie surplus. If you’re fat, eat in a deficit. If you’re at a good size/weight, eat at maintenance, and your body will recomposition (build muscle while losing fat) over time. Yes, recomping does work (currently doing this myself) as long as you are getting stronger and training hard.

5. Barbells are not necessary. As long as you have a main compound exercise for your largest bodyparts (back, chest, quads), you can use machines and still grow just as fast. DO NOT switch exercises frequently. Stick to the same exercises, and get strong as fuck at them. Do include isolation exercises like lateral raises, shrugs, curls, extensisons for complete development. Push those just as hard as your compounds to failure and progressive overload.

6. When you plateau in strength, go heavier for a couple workouts (sets of 3), and when you go back to sets of 5-8, you will be stronger and able to continue overloading


TLDR: Train to failure, get stronger in the 5-8 rep range, eat 0.8 gs protein/lb

Terrible advice. Only applys to nattys. Change title to “How to get injured 101”

 

[Deleted member 2268]

Obviously as you become more advanced, muscle growth and strength gains slow down. Eventually, they will very rarely come, which is essentially your “natty limit”.

But SO MANY nattys have gains left on the table because they’re afraid of lifting heavy and don’t go into their workouts with the mentality of adding weight or doing another rep. This is why most lifters in the gym barely even hit an intermediate physique/strength level. Bullshit fluff and pump workouts

Nattys are below incels

 

[Deleted member 2268]

Muh strength bro muh bloat max

 

[Tonymontana]

Terrible advice. Only applys to nattys. Change title to “How to get injured 101”

Im natty so Im not gonna give training advice for enhanced lifters when Ive never taken gear.

Dont know why youre talking about bloatmaxxing when I mentioned to recomp if youre at a healthy weight or cut if you’re fat. I will always say the key to looking good as a natty is being lean while also strong as fuck

 

[Deleted member 2268]

Im natty so Im not gonna give training advice for enhanced lifters when Ive never taken gear.

Dont know why youre talking about bloatmaxxing when I mentioned to recomp if youre at a healthy weight or cut if you’re fat. I will always say the key to looking good as a natty is being lean while also strong as fuck

Best advice for nattys is just give up

 

[softlysoftly]

Best advice for nattys is just give up

they should at least do a small oral cycle

 

[Dystopian]

all bullshit

Volumetard

 

[zharupodrugu]

physique reveal?

 

[babineux]

milk, protein is overhyped

I can’t have dairy bro

 

[Deleted member 18361]

I can’t have dairy bro

why buddy

 

[Tonymontana]

physique reveal?

Sorry but I’m heavily covered in tattoos so even if I blurred my face it wouldnt be hard to doxx me

 

[ripcordgod1]

nothing u said means shit lol
u can workout however the fuck u want if ur not eating nothing will happen

 

[zharupodrugu]

Sorry but I’m heavily covered in tattoos so even if I blurred my face it wouldnt be hard to doxx me

u can wear supertight longsleeve like this gymcel