Tips from gymcels and just about muscles ?

[easternpill]

So what should I do?

 

[llane9]

start pinning test in ur ass and go gym

 

[HtnGymcel]

Lean bulk

 

[easternpill]

Lean bulk

Can you explain it a little more

 

[anphamer]

Not a gymcel!!! But i know sm bout musclies defo follow a high frequency and low volume split- e.g. U/L, FBEOD, Torso Limbs, explanation is that the muscle stimulating sets are sets one and two, anything above that is contraproductive as it increases fatigue and limits the amount of energy you can put into other exercises i.e. low volume. As you want to maximize muscle growth, you’re going to max these muscle stimulating sets i.e. high frequency while maintaining optimal rest so let’s say you’re doing the Upper Lower split: Mondays youre gonna do Upper, Tuesdays Lower, Wednesdays Rest, Thursdays Upper again and Fridays Lower. Maximize Magnesium and Zinc from Animal Products like red meat or nuts for magnesium, if needed a sup: just make sure the ingredient list doesn’t contain Magnesiumoxide or Carbonate, Citrate ir Glycinate is better : 2g Protein / kg bw and thats it uncle

 

[anphamer]

Lean bulk

Holy its the mhtn of org

 

[HtnGymcel]

Can you explain it a little more

Go in a 2-300 calorie surplus and hit the gym to get more muscle. Once you git the preffered amount of muscle i would go on a mini cut

 

[anphamer]

Go in a 2-300 calorie surplus and hit the gym to get more muscle. Once you git the preffered amount of muscle i would go on a mini cut

Oops i forgot to mention ts

 

[kaugummi]

pick up a split and a fork

 

[easternpill]

Not a gymcel!!! But i know sm bout musclies defo follow a high frequency and low volume split- e.g. U/L, FBEOD, Torso Limbs, explanation is that the muscle stimulating sets are sets one and two, anything above that is contraproductive as it increases fatigue and limits the amount of energy you can put into other exercises i.e. low volume. As you want to maximize muscle growth, you’re going to max these muscle stimulating sets i.e. high frequency while maintaining optimal rest so let’s say you’re doing the Upper Lower split: Mondays youre gonna do Upper, Tuesdays Lower, Wednesdays Rest, Thursdays Upper again and Fridays Lower. Maximize Magnesium and Zinc from Animal Products like red meat or nuts for magnesium, if needed a sup: just make sure the ingredient list doesn’t contain Magnesiumoxide or Carbonate, Citrate ir Glycinate is better : 2g Protein / kg bw and thats it uncle

Thx ddy.
saying upper body do you mean abs and above or?

 

[anphamer]

Thx ddy.
saying upper body do you mean abs and above or?

Yes but the amount of exercises in upper is typically too high which is why ppl mostly do abs with their lower day or switch to a more evenly distributed split like torso limbs where u train arms alongside ur legs- upper includes : chest, back, shoulders and arms probably two exercises for each muscle group and lower is self explanatory

 

[easternpill]

Go in a 2-300 calorie surplus and hit the gym to get more muscle. Once you git the preffered amount of muscle i would go on a mini cut

I searched up what a calorie surplus is and i didn’t get it

 

[easternpill]

Yes but the amount of exercises in upper is typically too high which is why ppl mostly do abs with their lower day or switch to a more evenly distributed split like torso limbs where u train arms alongside ur legs- upper includes : chest, back, shoulders and arms probably two exercises for each muscle group and lower is self explanatory

So like would you say this is good?
Monday: chest + back
Tuesday: lower
Wednesday: arms +shoulder
Thursday: lower?

 

[anphamer]

So like would you say this is good?
Monday: chest + back
Tuesday: lower
Wednesday: arms +shoulder
Thursday: lower?

This would mean you would have four of these muscle growth stimulating sets for legs since you do two lower days a week, however chest, back, arms and shoulders only get two of those (keep in mind that you only do two sets for each exercise since the first two sets stimulate muscle growth) try to train every muscle group twice a week

 

[easternpill]

This would mean you would have four of these muscle growth stimulating sets for legs since you do two lower days a week, however chest, back, arms and shoulders only get two of those (keep in mind that you only do two sets for each exercise since the first two sets stimulate muscle growth) try to train every muscle group twice a week

Can you plz cook up a quick plan on how you would do it

 

[lNcy]

Not a gymcel!!! But i know sm bout musclies defo follow a high frequency and low volume split- e.g. U/L, FBEOD, Torso Limbs, explanation is that the muscle stimulating sets are sets one and two, anything above that is contraproductive as it increases fatigue and limits the amount of energy you can put into other exercises i.e. low volume. As you want to maximize muscle growth, you’re going to max these muscle stimulating sets i.e. high frequency while maintaining optimal rest so let’s say you’re doing the Upper Lower split: Mondays youre gonna do Upper, Tuesdays Lower, Wednesdays Rest, Thursdays Upper again and Fridays Lower. Maximize Magnesium and Zinc from Animal Products like red meat or nuts for magnesium, if needed a sup: just make sure the ingredient list doesn’t contain Magnesiumoxide or Carbonate, Citrate ir Glycinate is better : 2g Protein / kg bw and thats it uncle

Molecule but correct based off first few sentences

 

[lNcy]

I searched up what a calorie surplus is and i didn’t get it

google ‘calorie maintenance calculator’, input your dimensions and see what you need to eat to gain weight. That amount of calories (e.g +300 calories) is what a calorie surplus is

 

[anphamer]

Can you plz cook up a quick plan on how you would do it

Uhh so

Can you plz cook up a quick plan on how you would do it

shit I completely forgot so what i recommend is the torso limbs split: so for the torso plan you’re gonna do: pec deck 2x6-8reps, incline chest press 2x6-8reps, lateral pulldowns 2x6-8reps, high rows 2x6-8reps, lateral raises 4x6-8reps,- be sure to really do the sets within the rep range of 6-8 to minimize fatigue and please load weight up that you can only physically do for 6-8 reps with perfect form- for limbs youre gonna start with 2x6-8reps of leg curls, 2/3x6-8reps of squats, leg extension 2x6-8reps, cable hammer curls 2x6-8reps, tricep extensions 2x6-8reps, preacher curls 2x6-8reps and 2x6-8reps dips/ overhead extensions: just be sure to follow the same scheme as above and yes its distributed like this : mondays torso, tuesdays limbs, wednesdays rest, thursdays torso, fridays limbs

 

[easternpill]

Uhh so

shit I completely forgot so what i recommend is the torso limbs split: so for the torso plan you’re gonna do: pec deck 2x6-8reps, incline chest press 2x6-8reps, lateral pulldowns 2x6-8reps, high rows 2x6-8reps, lateral raises 4x6-8reps,- be sure to really do the sets within the rep range of 6-8 to minimize fatigue and please load weight up that you can only physically do for 6-8 reps with perfect form- for limbs youre gonna start with 2x6-8reps of leg curls, 2/3x6-8reps of squats, leg extension 2x6-8reps, cable hammer curls 2x6-8reps, tricep extensions 2x6-8reps, preacher curls 2x6-8reps and 2x6-8reps dips/ overhead extensions: just be sure to follow the same scheme as above and yes its distributed like this : mondays torso, tuesdays limbs, wednesdays rest, thursdays torso, fridays limbs

Thx

 

[Mike456]

So what should I do?

6 months no gear then gear for like 6 minths

 

[LegendaryKennen]

So like would you say this is good?
Monday: chest + back
Tuesday: lower
Wednesday: arms +shoulder
Thursday: lower?

why would u workout everyday u will tax ur body so much

 

[easternpill]

Uhh so

shit I completely forgot so what i recommend is the torso limbs split: so for the torso plan you’re gonna do: pec deck 2x6-8reps, incline chest press 2x6-8reps, lateral pulldowns 2x6-8reps, high rows 2x6-8reps, lateral raises 4x6-8reps,- be sure to really do the sets within the rep range of 6-8 to minimize fatigue and please load weight up that you can only physically do for 6-8 reps withperfect form- for limbs youre gonna start with 2x6-8reps of leg curls, 2/3x6-8reps of squats, leg extension 2x6-8reps, cable hammer curls 2x6-8reps, tricep extensions 2x6-8reps, preacher curls 2x6-8reps and 2x6-8reps dips/ overhead extensions: just be sure to follow the same scheme as above and yes its distributed like this : mondays torso, tuesdays limbs, wednesdays rest, thursdays torso, fridays limbs

Hey so I forgot to reply. Is it not a bad idea to train upper and lower limbs on the same day?

 

[anphamer]

Hey so I forgot to reply. Is it not a bad idea to train upper and lower limbs on the same day?

Why would it be

 

[easternpill]

Why would it be

Idk it just sounds like it would. Because like training two different body parts on the same day. You see what I meanv

 

[anphamer]

Idk it just sounds like it would. Because like training two different body parts on the same day. You see what I meanv

Its two separate muscle groups which don‘t intervene with each other’s process of muscle building so nar ur js tweaking