OPTIMAL GYMCEL GUIDE FOR OPTIMAL RESULTS

[Norwoodcel0]

THROUGHOUT THE THREAD WE WILL GO THROUGH THINGS LIKE:
•SPLIT/ROUTINE
•NUTRITION


SPLIT/ROUTINE
Most people train with ass splits such as the BRO split, Arnold split, etc (These are ass due to the frequency and the excercise choices)

I will provide you guys a sample split which is easy to follow in most gyms.
Quick intro:
The upper/lower split is exceptionally good due to the fact that you can train the same muscle groups 2-3x a week, (Depending on the frequency you choose, ofc) you spend less time in an atrophied state compared to the 1x frequency splits and the excercise choices aren’t random.


Training days:
MONDAY: REST
TUESDAY: UPPER
WEDNESDAY: LOWER
THURSDAY: REST
FRIDAY: UPPER
SATURDAY: LOWER
SUNDAY: REST
Excercises should preferably be done with machines.
UPPER:
•Lateral raises: 3x6-8
•Shoulder press: 2x6-8
•Pec-Deck: 2x6-8
•Any Wide Grip Row Variant: 2x6-8
• Incline Chest Press (with tucked elbows); 2x6-8
• Saggital Plane Row: 2x6-8
•Lat Pulldown: 2x6-8
•Any curl variation: 3x6-8
•Tricep extensions: 3x6-8

EXTRA:
•Reverse Curls/Hammer curls: 2x6-8
•Rear delt flies: 2x6-8
LOWER:
•Quad extensions: 2x6-8
•Hamstring curls: 2x6-8
•Any squat pattern: 2x6-8
•Calf raises: 3x6-8
•Hip Hinge variant: 2x6-8
•Adductors: 2x6-8
•Ab crunches: 3x6-8
NUTRITION:

•Find your maintenance calories through a TDEE calculator.
•Track your macros
•Use a Food scale (Important)
•Download any calorie tracking app

MACROS:
PROTEIN: 30% of Total calories
CARBS: 50% of Total calories
FATS: 25% of Total calories
My go-to carb is orange juice, it is easily digested and OJ is fast acting carbs (Good micronutrients too)
Utilize these carbs mostly around training (Pre-workout, Post-workout)

THANK YOU FOR READING

 

[Swarthy Knight]

Leg days are cope tbh

 

[Norwoodcel0]

Live your life, train legs if you want, don’t train them if you don’t want to