r1ght
AscendAndStay
- Joined
- May 29, 2024
- Posts
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- Reputation
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(Format Fix)
Common Misconceptions
Going to the gym ≠ gymceling this is lazy iqlet cope.
People often show this image to oppose working out, but:
A) 99% don't have as poor/good genetics of these guys
B) Guy on the right probably works out JFL
C) Guy on the left looks 10x better than if he was untrained
D) Face plays a big role in this comparison as well
Benefits
Along with looking like a sickcvnt, high intensity lifting raises test, hgh along with other beneficial hormones which help promote not just muscle growth but bones as well, although it will not result in an extreme ltn-chad ascension, at least not on its own and in a short time.
The Split
I believe the best split that balances aesthetics and the incredible hormonal benefits from training legs is:
Upper, Lower, Upper, Rest Upper, Rest Rest
(The order of the days doesn't matter too much as long as you are getting adequate rest throughout the week in order to maintain progress and you are not hitting the same muscles 2 days in a row)
Upper
You can switch up exercises for alternatives based on preference or what you have access to.
The order is based on what muscles you want to priorities, earlier in workout - more growth
Pec dec
Machine Incline press/ low to high fly
Shoulder press (going no lower than 90 degrees)
Cable lateral raise using a cuff
Lat pulldown
Neutral grip chest supported row
Unilateral cable tricep extension
Overhead tricep extension
Preacher curl
Reverse curl
Chest supported row
Lower
You can switch up exercises for alternatives based on preference or what you have access to.
The order is based on what muscles you want to priorities, earlier in workout - more growth
(Can include biceps if you want to balance volume)
Leg press
Stiff legged deadlift
Adductor machine
Leg extension
Leg curl
Calf raise
Cable crunch
Can do a forearm curl as well
Sets, Reps and Intensity
Do 1 set per exercise increasing on certain exercises and seeing if you still recover and progress.
5-8 reps ideally however if you reach 8 reps and increase the weight by the smallest increment you can but form deteriorates you can do more reps, I do this with lat raises.
Take sets 0-2 reps from failure.
Struggling With Recovery
If even this is too much to recover from and your sleep and diet is on point you are likely quite advanced and can work out what to do yourself but if not just do heavy compounds and a few isolation movements to make up muscles you haven't hit.
Optimising Performance
Get enough rest between sets, there is not a set time just wait until you are not breathing heavily and feel strong.
Before gym ensure you get at least 50g of fast acting carbs and are not hungry.
Take electrolytes if you don't get adequate electrolytes through diet.
Caffeine is beneficial however I don't take frequently because I normally have a poor reaction when I work out.
Creatine overhyped but still beneficial.
Channels to further explore actual science based lifting:
- TNF
- Clark Kent
- Jacob Oestreicher
The Ultimate Natural Gymaxing Thread
Common Misconceptions
Going to the gym ≠ gymceling this is lazy iqlet cope.
People often show this image to oppose working out, but:
A) 99% don't have as poor/good genetics of these guys
B) Guy on the right probably works out JFL
C) Guy on the left looks 10x better than if he was untrained
D) Face plays a big role in this comparison as well
Benefits
Along with looking like a sickcvnt, high intensity lifting raises test, hgh along with other beneficial hormones which help promote not just muscle growth but bones as well, although it will not result in an extreme ltn-chad ascension, at least not on its own and in a short time.
The Split
I believe the best split that balances aesthetics and the incredible hormonal benefits from training legs is:
Upper, Lower, Upper, Rest Upper, Rest Rest
(The order of the days doesn't matter too much as long as you are getting adequate rest throughout the week in order to maintain progress and you are not hitting the same muscles 2 days in a row)
Upper
You can switch up exercises for alternatives based on preference or what you have access to.
The order is based on what muscles you want to priorities, earlier in workout - more growth
Pec dec
Machine Incline press/ low to high fly
Shoulder press (going no lower than 90 degrees)
Cable lateral raise using a cuff
Lat pulldown
Neutral grip chest supported row
Unilateral cable tricep extension
Overhead tricep extension
Preacher curl
Reverse curl
Chest supported row
Lower
You can switch up exercises for alternatives based on preference or what you have access to.
The order is based on what muscles you want to priorities, earlier in workout - more growth
(Can include biceps if you want to balance volume)
Leg press
Stiff legged deadlift
Adductor machine
Leg extension
Leg curl
Calf raise
Cable crunch
Can do a forearm curl as well
Sets, Reps and Intensity
Do 1 set per exercise increasing on certain exercises and seeing if you still recover and progress.
5-8 reps ideally however if you reach 8 reps and increase the weight by the smallest increment you can but form deteriorates you can do more reps, I do this with lat raises.
Take sets 0-2 reps from failure.
Struggling With Recovery
If even this is too much to recover from and your sleep and diet is on point you are likely quite advanced and can work out what to do yourself but if not just do heavy compounds and a few isolation movements to make up muscles you haven't hit.
Optimising Performance
Get enough rest between sets, there is not a set time just wait until you are not breathing heavily and feel strong.
Before gym ensure you get at least 50g of fast acting carbs and are not hungry.
Take electrolytes if you don't get adequate electrolytes through diet.
Caffeine is beneficial however I don't take frequently because I normally have a poor reaction when I work out.
Creatine overhyped but still beneficial.
Channels to further explore actual science based lifting:
- TNF
- Clark Kent
- Jacob Oestreicher
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