D
Deleted member 8908
idk bro i just want rep
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Intro:
Tldr = coloured text
Green text = good
Red text = bad
I've seen too many sloppy workout routine threads so ive decided to make my own.
I will make this guide as simplistic as possible however you are still going to need to put in the effort and do your own research. I cant go to the gym for you on your behalf. I will send you links on how to perform each movement. But be honest with yourself, if you can't be bothered watching the youtube links because you are too lazy, just forget about going to the gym altogether lmfao. Some people have a natural drive to go to the gym where as others have to be disciplined and force themselves to exercise. If reading that made you want to give up, chances are you do not have the natural drive lmfao. Either way, you can make massive progress and grow huge af within a short time period if you put in the effort. For me at least, going to the gym feels effortless. Nobody is going to read this because it is too long tbh
Going to the gym is the most effective looksmax
But forget about your physical appearance:
It will also make you happier
What else would you be doing, anyway?
Personal Experience:
I have been going for about half a year now - started in September - and Ive managed to gain 12kg in 4 months:
You dont need steriods unless you are trying to reach Mr Olympia tier which most people arent cut out for anyway
Muscle Recovery:
Muscles take 48-72 hours to repair. this means if you train biceps, for example, on Monday, you should ideally train them on Wednesday, then Friday, then Sunday, then Tuesday, etc to maximise muscle gains.
You need to be eating at a calorie surplus (more calories than your body burns) to maximise muscle gains. if you eat like a child, you will look like one. I personally eat 2500-4000 calories daily: 2500 as the bareminimum requirement i must eat, and 4000 on a really good day. You will have to look into diet for yourself because it is one of those things that is really personalised.
Split options:
The only splits worth doing imo is full body 3x a week or PPL (push pull legs) 6x week. I personally do PPL because I love the gym and the feeling of serotonin and dopamine after im done: my mood improves drastically. I would go to the gym 7 days a week, full body everyday if I could however everyone needs a rest day. There is also the infamous brosplit which is a waste of time because you are only training a single muscle group once a week. As ive stated earlier, your body takes 48 hours to repair therefore the brosplit is terrible because you are not training your muscles to their fullest potential. The split is overated af.
Use common sense for a moment:
Push (triceps, shoulders, chest)
Pull (biceps, back)
Legs (glutes, quads, calves),
Rest (or not)
Push
Pull
Legs
VS the brosplit:
Arms (biceps, triceps),
Legs (glutes, quads, calves),
Shoulders (anterior, lateral, posterior),
Back (biceps, lats, traps, rhomboid),
Chest (trains triceps and shoulders as well),
Abs,
Rest.
In the brosplit, you train chest, back and legs once a week while you train them twice a week during the PPL split. You are literally losing gains by following the brosplit. The PPL split is TWICE as effective: you will make progress twice as quickly.
Alternatively, you can go to the gym 2-3x a week full body if you have a life and are too busy for the gym:
Full Body
Rest
R
FB
R
R
FB
My Routine (and links):
Remember, compounds > isolation. Stick to mainstream movements. you do not need to "shock the muscles". you can continue to build muscle by sticking to the same exercises.
Just going to copy and paste my routine tbh
Monday PUSH
Tuesday PULL
Wednesday LEGS (and chest but only bench press)
Thursday PULL
Friday PUSH
Saturday LEGS
Sunday REST (gods resting day, this day is for jesus)
Push day:
COMPOUND EXERCISES:
Flat/Incline Dumbbell/Barbell Bench Press
4 sets, 10-15 reps, moderate to heavyweight
Anterior deltoid, lower/upper chest, triceps.
Flat Dumbbell flies / Incline Cable Flies
4 sets, 8-12 reps, light to moderate weight
Anterior deltoid, lower/upper chest, triceps.
Standing/Sitting Dumbbell/Barbell Shoulder Press
4 sets, 10-15 reps lightweight to moderate
Lower+upper chest, deltoids, triceps, trapezius.
Dips
4 sets, 6-12 reps, bodyweight or weighted
Lower+upper chest, anterior deltoid, rhomboid, triceps, lats.
ISOLATION EXERCISES:
Dumbell/Cable Lateral Raises
4 sets, 15-20 reps (or more), lightweight
Lateral deltoids.
Tricep Push-downs
4 sets, 8-12 reps, moderate to heavywelght
Triceps.
Laying Dumbbell Tricep Extensions
4 sets, 8-12 reps, moderate weight.
Pull day:
COMPOUND EXERCISES:
Pull-ups
4 sets, reps til failure, bodyweight or weighted
biceps brachii, brachialis, brachioradialis, latissimus dorsi, teres major, posterior deltoid
Dumbbell Row
4 sets, 10-15 reps moderate to heavyweight
latissimus dorsi, posterior deltoids, teres major, trapezius and rhomboids.
Reverse Grip Lat Pulldowns
4 sets, 8-12 reps, moderate to heavyweight
latissimus dorsis, posterior deltoids and biceps.
ISOLATION EXERCISES:
Dumbell Twist Curls
4 sets, 8-12 reps, moderate to heavyweight
Biceps.
Shrugs
2 sets, 15-20 reps, lightweight to moderate
trapezius.
Lying Face Pulls
2 sets, 10-15 reps light to moderate
Posterior deltoids.
Kneeling Face Pulls light to moderate
2 sets, 10-15 reps
Posterior deltoids.
Leg day:
COMPOUND:
Squat
4 sets, 8 to 12 or 1 to 5 reps, moderate to heavyweight.
Deadlift
4 sets, 1 to 5 reps, heavyweight.
Hip thrust (optional)
4 sets, 8-12, moderate to heavyweight.
Bulgarian split squats
2 sets of 2 dumbbells and 2 sets of 1 dumbbell to off balance the weight, 8 to 12 reps, moderate to heavyweight
ISOLATION:
Calf raises
4 sets, 8-12 reps, bodyweight or weighted: moderate to heavyweight
workout links:
Push day
Pull day
Leg day
another underrated yet fantastic youtuber for advice:
Conclusion/tips and tricks:
If you ever feel like the gym is pointless, always ask yourself "What else would I be doing right now?"
If it is video gaming, that is pointless and a waste of time. if you chose work/education over the gym, money cannot buy you love. plus, Jeff bezos is the richest man alive yet has plenty of time to go to the gym:
He is 50+ in that picture btw
if you think the gym is pointless because "my frame is too small and i am too weak im getting too old and im ugly so it is pointless i will just look silly being a ripped manlet" then you are missing the point. ask yourself this simple question:
"Am I better off with or without muscles?"
Obviously yes.
Plus smaller people generally make better body builders from an aesphetics perspective imo:
The ideal height is between 5'6 to 5'9 for body building: https://www.tmuscle.co.uk/bodybuilder-sizes/ Your range of motion is also smaller for most movements which helps with the lifts. But forget about your physical appearance for one second: the gym does wonders for your mental health. If you are short, most people will try to talk you out of exercising because they will convince you smaller bones = less muscle which, although that is true (1kg of bone = 5kg of muscle), i also think it is irrelevant (controversial opinion) and here's why: you are never going to reach the point where your body has maxed out its muscle building potential. if you were to train hard for the next 10-15 years you still wouldnt have reached your body's max potential.
Outside of height, the only other insecurity I could think of is a small frame (eg wrist and ankle circumference) which a lot of people, once again, use as an excuse to not go to the gym. All i can really say is your forearms look huge compared to your wrist. your wide shoulders will look wider compared to your narrow waist. Daddy noel has skinny wrists but hes fucking yoked
Fr tho, if you dont have the natural drive to go into the gym like I do, I honestly just pity you tbh. People will look for any excuse to avoid the gym. Exercising is free bro. you will never be in the position where you cannot afford food.
You have all the tools you need to build a lot of muscle yet you chose not to.
quite depressing tbh but fuck it: it's your life.
This is how high your natural drive towards the gym should be:
If you were a five foot man who physically could not build muscle and you were literally made aware of this; under these conditions, you should still want to go to the gym
If you would give up in these conditions, you are not cut out for the gym.
Good luck at the gyms bro
Tldr = coloured text
Green text = good
Red text = bad
I've seen too many sloppy workout routine threads so ive decided to make my own.
I will make this guide as simplistic as possible however you are still going to need to put in the effort and do your own research. I cant go to the gym for you on your behalf. I will send you links on how to perform each movement. But be honest with yourself, if you can't be bothered watching the youtube links because you are too lazy, just forget about going to the gym altogether lmfao. Some people have a natural drive to go to the gym where as others have to be disciplined and force themselves to exercise. If reading that made you want to give up, chances are you do not have the natural drive lmfao. Either way, you can make massive progress and grow huge af within a short time period if you put in the effort. For me at least, going to the gym feels effortless. Nobody is going to read this because it is too long tbh
Going to the gym is the most effective looksmax
But forget about your physical appearance:
It will also make you happier
What else would you be doing, anyway?
Personal Experience:
I have been going for about half a year now - started in September - and Ive managed to gain 12kg in 4 months:
You dont need steriods unless you are trying to reach Mr Olympia tier which most people arent cut out for anyway
Muscle Recovery:
Muscles take 48-72 hours to repair. this means if you train biceps, for example, on Monday, you should ideally train them on Wednesday, then Friday, then Sunday, then Tuesday, etc to maximise muscle gains.
You need to be eating at a calorie surplus (more calories than your body burns) to maximise muscle gains. if you eat like a child, you will look like one. I personally eat 2500-4000 calories daily: 2500 as the bareminimum requirement i must eat, and 4000 on a really good day. You will have to look into diet for yourself because it is one of those things that is really personalised.
Split options:
The only splits worth doing imo is full body 3x a week or PPL (push pull legs) 6x week. I personally do PPL because I love the gym and the feeling of serotonin and dopamine after im done: my mood improves drastically. I would go to the gym 7 days a week, full body everyday if I could however everyone needs a rest day. There is also the infamous brosplit which is a waste of time because you are only training a single muscle group once a week. As ive stated earlier, your body takes 48 hours to repair therefore the brosplit is terrible because you are not training your muscles to their fullest potential. The split is overated af.
Use common sense for a moment:
Push (triceps, shoulders, chest)
Pull (biceps, back)
Legs (glutes, quads, calves),
Rest (or not)
Push
Pull
Legs
VS the brosplit:
Arms (biceps, triceps),
Legs (glutes, quads, calves),
Shoulders (anterior, lateral, posterior),
Back (biceps, lats, traps, rhomboid),
Chest (trains triceps and shoulders as well),
Abs,
Rest.
In the brosplit, you train chest, back and legs once a week while you train them twice a week during the PPL split. You are literally losing gains by following the brosplit. The PPL split is TWICE as effective: you will make progress twice as quickly.
Alternatively, you can go to the gym 2-3x a week full body if you have a life and are too busy for the gym:
Full Body
Rest
R
FB
R
R
FB
My Routine (and links):
Remember, compounds > isolation. Stick to mainstream movements. you do not need to "shock the muscles". you can continue to build muscle by sticking to the same exercises.
Just going to copy and paste my routine tbh
Monday PUSH
Tuesday PULL
Wednesday LEGS (and chest but only bench press)
Thursday PULL
Friday PUSH
Saturday LEGS
Sunday REST (gods resting day, this day is for jesus)
Push day:
COMPOUND EXERCISES:
Flat/Incline Dumbbell/Barbell Bench Press
4 sets, 10-15 reps, moderate to heavyweight
Anterior deltoid, lower/upper chest, triceps.
Flat Dumbbell flies / Incline Cable Flies
4 sets, 8-12 reps, light to moderate weight
Anterior deltoid, lower/upper chest, triceps.
Standing/Sitting Dumbbell/Barbell Shoulder Press
4 sets, 10-15 reps lightweight to moderate
Lower+upper chest, deltoids, triceps, trapezius.
Dips
4 sets, 6-12 reps, bodyweight or weighted
Lower+upper chest, anterior deltoid, rhomboid, triceps, lats.
ISOLATION EXERCISES:
Dumbell/Cable Lateral Raises
4 sets, 15-20 reps (or more), lightweight
Lateral deltoids.
Tricep Push-downs
4 sets, 8-12 reps, moderate to heavywelght
Triceps.
Laying Dumbbell Tricep Extensions
4 sets, 8-12 reps, moderate weight.
Pull day:
COMPOUND EXERCISES:
Pull-ups
4 sets, reps til failure, bodyweight or weighted
biceps brachii, brachialis, brachioradialis, latissimus dorsi, teres major, posterior deltoid
Dumbbell Row
4 sets, 10-15 reps moderate to heavyweight
latissimus dorsi, posterior deltoids, teres major, trapezius and rhomboids.
Reverse Grip Lat Pulldowns
4 sets, 8-12 reps, moderate to heavyweight
latissimus dorsis, posterior deltoids and biceps.
ISOLATION EXERCISES:
Dumbell Twist Curls
4 sets, 8-12 reps, moderate to heavyweight
Biceps.
Shrugs
2 sets, 15-20 reps, lightweight to moderate
trapezius.
Lying Face Pulls
2 sets, 10-15 reps light to moderate
Posterior deltoids.
Kneeling Face Pulls light to moderate
2 sets, 10-15 reps
Posterior deltoids.
Leg day:
COMPOUND:
Squat
4 sets, 8 to 12 or 1 to 5 reps, moderate to heavyweight.
Deadlift
4 sets, 1 to 5 reps, heavyweight.
Hip thrust (optional)
4 sets, 8-12, moderate to heavyweight.
Bulgarian split squats
2 sets of 2 dumbbells and 2 sets of 1 dumbbell to off balance the weight, 8 to 12 reps, moderate to heavyweight
ISOLATION:
Calf raises
4 sets, 8-12 reps, bodyweight or weighted: moderate to heavyweight
workout links:
Push day
Pull day
Leg day
another underrated yet fantastic youtuber for advice:
Sean Nalewanyj
Sean Nalewanyj here, best-selling fitness author, natural bodybuilder and success coach. I give out real, science-based, no B.S training, nutrition and suppl...
www.youtube.com
Conclusion/tips and tricks:
If you ever feel like the gym is pointless, always ask yourself "What else would I be doing right now?"
If it is video gaming, that is pointless and a waste of time. if you chose work/education over the gym, money cannot buy you love. plus, Jeff bezos is the richest man alive yet has plenty of time to go to the gym:
He is 50+ in that picture btw
if you think the gym is pointless because "my frame is too small and i am too weak im getting too old and im ugly so it is pointless i will just look silly being a ripped manlet" then you are missing the point. ask yourself this simple question:
"Am I better off with or without muscles?"
Obviously yes.
Plus smaller people generally make better body builders from an aesphetics perspective imo:
The ideal height is between 5'6 to 5'9 for body building: https://www.tmuscle.co.uk/bodybuilder-sizes/ Your range of motion is also smaller for most movements which helps with the lifts. But forget about your physical appearance for one second: the gym does wonders for your mental health. If you are short, most people will try to talk you out of exercising because they will convince you smaller bones = less muscle which, although that is true (1kg of bone = 5kg of muscle), i also think it is irrelevant (controversial opinion) and here's why: you are never going to reach the point where your body has maxed out its muscle building potential. if you were to train hard for the next 10-15 years you still wouldnt have reached your body's max potential.
Outside of height, the only other insecurity I could think of is a small frame (eg wrist and ankle circumference) which a lot of people, once again, use as an excuse to not go to the gym. All i can really say is your forearms look huge compared to your wrist. your wide shoulders will look wider compared to your narrow waist. Daddy noel has skinny wrists but hes fucking yoked
Fr tho, if you dont have the natural drive to go into the gym like I do, I honestly just pity you tbh. People will look for any excuse to avoid the gym. Exercising is free bro. you will never be in the position where you cannot afford food.
You have all the tools you need to build a lot of muscle yet you chose not to.
quite depressing tbh but fuck it: it's your life.
This is how high your natural drive towards the gym should be:
If you were a five foot man who physically could not build muscle and you were literally made aware of this; under these conditions, you should still want to go to the gym
If you would give up in these conditions, you are not cut out for the gym.
Good luck at the gyms bro