WHY, WHEN, AND HOW TO GYMCEL PROPERLY

[the rick friend]

And personally I dont belive that fbeod accomplishes either of these things well, as it 1) it is incredibly hard to hit every single muscle with the ideal amount of intensity and 2) hitting every muscle group every other day does not leave enough time for recovery and growth

 

[ascendeay]

A lot of factors, but from a strictly training standpoint, hitting the muscle regularly (but infrequently enough to give time to recover) and with intensity

No I mean the mechanism. So like microtears, metabolic stress, what mechanism do you think causes muscle growth? Cause your answer is going to show what split is going to objectively be the best.

 

[ascendeay]

And personally I dont belive that fbeod accomplishes either of these things well, as it 1) it is incredibly hard to hit every single muscle with the ideal amount of intensity and 2) hitting every muscle group every other day does not leave enough time for recovery and growth

Intensity in reference to what? RPE? That’s not what causes muscle growth. And additionally muscle protein synthesis lasts 48 hours, if fatigue runs past that, you limit volume. Which is why doing 1-2 sets per exercise is going to be more ideal because of being able to recover in time and hit the muscle more frequently.

 

[the rick friend]

No I mean the mechanism. So like microtears, metabolic stress, what mechanism do you think causes muscle growth? Cause your answer is going to show what split is going to objectively be the best.

Oh I dont really know or care about that stuff. Every few months a new fitness influencer comes out with proof that its the stretch or that microtears are cope or wtv. But yeah my ideology is training with intensity to trigger growth

 

[the rick friend]

Pretty sure micro tears are cope

 

[the rick friend]

Intensity in reference to what? RPE? That’s not what causes muscle growth. And additionally muscle protein synthesis lasts 48 hours, if fatigue runs past that, you limit volume. Which is why doing 1-2 sets per exercise is going to be more ideal because of being able to recover in time and hit the muscle more frequently.

1-2 sets per muscle is far from ideal. Have you tried any other split or just fbeod?

 

[ascendeay]

Oh I dont really know or care about that stuff. Every few months a new fitness influencer comes out with proof that its the stretch or that microtears are cope or wtv. But yeah my ideology is training with intensity to trigger growth

Well knowing the mechanism is important. If you think microtears cause muscle growth, then doing insane amounts of volume is how you build muscle. I’ll help you with this one, mechanical tension is the primary driver to muscle growth. So stimulating hypertrophy is how you build muscle. We know muscle protein synthesis lasts 36-48 hours, and past that point, atrophy occurs. Muscle is binary, either in a state of hypertrophy, growing, or a state of atrophy, shrinking. So as soon as the hypertrophy period ends, you want to be in it again. So training frequency is the most important metric for putting on muscle growth. We know the first set is the most stimulating, so doing one set per exercise, every other day (every 48 hours), is going to be the best thing for muscle growth. That’s what FBEOD is, hitting every muscle region you care about, every 48 hours. You do one set to minimize CNS fatigue, so you can continue to hit more muscle groups.

 

[ascendeay]

1-2 sets per muscle is far from ideal. Have you tried any other split or just fbeod?

1-2 is very ideal, frequency is what matters. 1 set, 3 times a week, is a million times better than 3 sets one time a week. Frequency is what matters here, not volume. I’ve done PPL and UL and PPLxUL, and I continued to see minimial progress. Once I switched to learning about the science, I grew the most I ever have.

 

[the rick friend]

Well knowing the mechanism is important. If you think microtears cause muscle growth, then doing insane amounts of volume is how you build muscle. I’ll help you with this one, mechanical tension is the primary driver to muscle growth. So stimulating hypertrophy is how you build muscle. We know muscle protein synthesis lasts 36-48 hours, and past that point, atrophy occurs. Muscle is binary, either in a state of hypertrophy, growing, or a state of atrophy, shrinking. So as soon as the hypertrophy period ends, you want to be in it again. So training frequency is the most important metric for putting on muscle growth. We know the first set is the most stimulating, so doing one set per exercise, every other day (every 48 hours), is going to be the best thing for muscle growth. That’s what FBEOD is, hitting every muscle region you care about, every 48 hours. You do one set to minimize CNS fatigue, so you can continue to hit more muscle groups.

Atrophy does not occur that quickly. Atrophy takes 2 weeks

 

[the rick friend]

Also thats not true that youre either in a state of hypertrophy or atrophy.

 

[ascendeay]

Atrophy does not occur that quickly. Atrophy takes 2 weeks

That’s a common myth, https://www.researchgate.net/public...Synthesis_Following_Heavy_Resistance_Exercise

Here it shows MPS returns back to baseline after 36 hours, like I said. If MPS returns to baseline, then nothing is contributing to hypertrophy, so atrophy occurs. Not a drastic rate of course, but it occurs because like I said, muscle is binary, either growing or shrinking. So you want to stay in the hypertrophy period as long as possible while doing as much recoverable volume as possible. But recovering can be tricky, which is why 1 sets will be most ideal for high frequency training.

 

[ascendeay]

Also thats not true that youre either in a state of hypertrophy or atrophy.

It is true, your body doesn’t just stay stagnant on the amount of cross sectional area a muscle encompasses, it grows or shrinks.

 

[the rick friend]

Oh deng youre right

 

[the rick friend]

I never knew atrophy occurred so quickly

That’s a common myth, https://www.researchgate.net/public...Synthesis_Following_Heavy_Resistance_Exercise

Here it shows MPS returns back to baseline after 36 hours, like I said. If MPS returns to baseline, then nothing is contributing to hypertrophy, so atrophy occurs. Not a drastic rate of course, but it occurs because like I said, muscle is binary, either growing or shrinking. So you want to stay in the hypertrophy period as long as possible while doing as much recoverable volume as possible. But recovering can be tricky, which is why 1 sets will be most ideal for high frequency training.

 

[ascendeay]

I never knew atrophy occurred so quickly

Yeah no worries most people don’t, so I don’t blame you. Training as soon as atrophy stops is crucial if you wanna maximize gains. So hitting every muscle region you care about, every 36-48 hours, with one set, single jointed so only that muscle region is contributing to the exercise, you will maximize growth in the long term.

 

[GigaAryenMaxxer]

Would you consider this esthetic enough ? I still want to cut a bit more

 

[gigacumster3000]

lol gymcel is just cope for incel incels are always gonna be incels get over it lmao

 

[SparkZer0]

Yeah no worries most people don’t, so I don’t blame you. Training as soon as atrophy stops is crucial if you wanna maximize gains. So hitting every muscle region you care about, every 36-48 hours, with one set, single jointed so only that muscle region is contributing to the exercise, you will maximize growth in the long term.

Yo you seem educated, are you able to help me out I’m gonna start gym soon and idek how to start, can you add me on discord, danyaltroppogasa

 

[ascendeay]

Yo you seem educated, are you able to help me out I’m gonna start gym soon and idek how to start, can you add me on discord, danyaltroppogasa

Watch Keenan Malloy on TikTok.

 

[gigacumster3000]

damn gymcels getting more based by the day ngl. u got ur priorities straight though, not another tryhard flexin their 10lb weights jfl

 

[adidaskrososvsky]

And if going past failure isn't a thing then what is it called when you do assisted partial reps after failure is achieved

mirin iq brah

 

[edodalic29]

tldr ; pin and hope for the best !