Very rare sub5incel125 Highiq thread. Gymmaxxing 101.

[sub5incel125]

Beginners in the gym gtfih.

Split
For a beginner at the gyn you want to use PPL(Push Pull legs) and this is the split I am currently using. All of these till failure in the 8-12 rep range.
Push.
1. Incline dumbell press
2. Flat dumbell press
3. Chest flies
4. Rope tricep push down
5. Overhead rope extension
6. Machine lateral raises
7. Shoulder press
Pull.
1. Wide grip lat pull down
2. Narrow Mag grip pull down
3. Wide grip row
4. Rear delt flies
5. Preacher curls
6. Strict curls super setted into hammer curls
7. Reverse ez bar curl
8. Wrist curls
Legs
1. Seated Hamstring curls
2. Barbell Squats
3. Leg press
4. Laying hanstring curls
5. Quad extensions
6. Calf raises

Diet
If you are underweight I personally would eat wtv tf you want but you can lean bulk with low carb high protein diet in a 300-500 calorie surplus. Now if you are underweight I suggest a low carb high protein diet with a 300 calorie deficit.

Sleep
Sleep 8-10 hours a day for maximum recovery

Roids
If you were to roid you should wait at least 1.5-2 years of experience in the gym.

Frequency
Hit push on monday pull on tuesday legs on wednesday push on thursday pull on friday legs on saturday and rest on sunday.

 

[sub5incel125]

My split is alright you can find better ones tho

 

[NorwoodAscender]

no gym for my two inch cock

 

[sub5incel125]

no gym for my two inch cock

I have had people tell me mk made their johnson grow

 

[ey88]

no gym for my two inch cock

No gym for my 9 inch cock

 

[ey88]

Full body 3x a week is lowkey mogger split

 

[sub5incel125]

Full body 3x a week is lowkey mogger split

Thats good for people that are athletes and dont have the schedule to be there everyday. you would grow more in ppl

 

[ey88]

Thats good for people that are athletes and dont have the schedule to be there everyday. you would grow more in ppl

Not necessarily, fb has way higher frequency and you can do 1 set to failure for each body part and grow a lot

 

[sub5incel125]

Not necessarily, fb has way higher frequency and you can do 1 set to failure for each body part and grow a lot

but thats like the equivalent of doing ppl once a week

 

[ey88]

but thats like the equivalent of doing ppl once a week

Not really because you only need 1 set to stimulate growth

More volume ≠ better

 

[sub5incel125]

Not really because you only need 1 set to stimulate growth

More volume ≠ better

mmm maybe for strength but overall growth ppl is better. Also thats what the mr olympias are using

 

[sub5incel125]

@TechnoBoss can I be verified or contributor yet I posted a high iq guide

 

[ey88]

mmm maybe for strength but overall growth ppl is better. Also thats what the mr olympias are using

Lots of professionals have switched to upper lower because of higher frequency

And it’s actually opposite more sets is actually better for strength

You should check out Paul Carter he explains this well

 

[nzvids]

PPL best split oat fr I combine it with arnold split tho for a 6 day program.

if ur a beginner to the gym don't stress what specific exercises ur doing though, just make sure ur doing atleast 3 exercises for each muscle group that aren't the same.
Example on what not to do : Doing dumbell chest press after benching with same incline level. Or doing negative extended bicep curls after preacher curls

 

[nzvids]

Lots of professionals have switched to upper lower because of higher frequency

And it’s actually opposite more sets is actually better for strength

You should check out Paul Carter he explains this well

paul carter is a good source but hes such an unlikeable person rofl his advice will most definitely help you however

 

[sub5incel125]

PPL best split oat fr I combine it with arnold split tho for a 6 day program.

if ur a beginner to the gym don't stress what specific exercises ur doing though, just make sure ur doing atleast 3 exercises for each muscle group that aren't the same.
Example on what not to do : Doing dumbell chest press after benching with same incline level. Or doing negative extended bicep curls after preacher curls

High iq user

 

[ey88]

paul carter is a good source but hes such an unlikeable person rofl his advice will most definitely help you however

Yeah ik he blocked me bruh

 

[sub5incel125]

Lots of professionals have switched to upper lower because of higher frequency

And it’s actually opposite more sets is actually better for strength

You should check out Paul Carter he explains this well

They actually all switched back to ppl around a couple of months ago