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 !

 

[test monster]

WHY DOES THIS WORK:

What the goal is:
---------------------------
We want to be an NT AESTHETIC person at the club who slays at parties, NOT a ND, BULKCEL REDPILL NOFAP SOCIAL REJECT SElf improvement COPER

View attachment 4203744
View attachment 4203762

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ISNT IT ALL ABOUT THE FACE?:

Spoiler: "[SIZE=26px][B]ISNT IT ALL ABOUT THE FACE?[/B][/SIZE]"

THERES A REASON ALL THE TOP LOOKSMAXXING INFLUENCERS HAVE A RIPPED/ATHLETIC BODY.


FIRST OFF BUILDING MUSCLE INCREASE METABOLISM WHICH HELPS KEEP FACIAL LEANESS AND REDIRECTS GLYGOCEN

This can help voicecels too

SO LETS SAY YOUR A 6/10 ON THE FACE, WOMEN WONT COME UP TO YOU BECAUSE YOU DONT LOOK THAT GOOD,

BUT IF YOU HAVE APPEAL COMBINED WITH THE FACE, WOMEN WILL EASILY CONNECT AND GET DATING. And an aesthetic body + outfits can improve appeal IF YOU HAVE A DECENT FACE AND HEIGHT

Also gymcelling was a great way i escaped cutecell HELL

AND THIS ISNT JUST FOR DATING, THIS ALSO FOR IMPROVING THE GENERAL SOCIAL HIERACHY AND RESPECT

---------------------------
WHO DOESNT NEED TO GYMCEL?:

Spoiler: [B][SIZE=26px]WHO DOESNT NEED TO GYMCEL[/SIZE][/B]

---------------------------------------
IF YOU MEET ANY OF THESE REQUIREMENTS, GYMCELLING IS NOT NECCESARRY:

6,3+ HEIGHT
7/10 FACE
NATURALLY AN AESTHETIC/ATHLETIC BODY
--------------------------------------------------------------------------

WHO GYMCELLING AND APPEALMAXXING WONT SAVE:

Spoiler: WHO GYMCELLING AND APPEALMAXXING WONT SAVE:

UNDER 5,8 IF IN A WESTERN COUNTRY, IF YOU LIVE IN AN ETHNIC NEIGHBORHOOD YOU MAY BE EXEMPT
UNDER 5.5/10 FACE

IF YOUR NOT IN PUBERTY: GOOD LUCK BUILDING MUSCLE IF YOUR NOT IN PUBERTY, CHECK YOUR TEST AND IF ITS BELOW 400-500 THEN THIS WONT WORK

---------------------------------------------------

Addressing the goatis-cels:

Spoiler: Addressing the goatis-cels:

"BUILDING MUSCLE STUNTS GROWTH BECAUSE THE HORMONES GO TO MUSCLE INSTEAD OF BONE"

This just isnt true because hormones do not have the same nature as something like calories.

Hormones dont build bone or muscle, they are only signals for your body to do so,

Therefore if your body needs more bone or muscle, the hormones will signal energy to go to bone and muscle, not one or the other, its not an expense like calories or protein

"but this will signal calories to go to bone instead of muscle"

your body will always priotize growth, and aslong as your not in a caloric deficit, your body will always have enough calories for both processes.

EVEN IF THIS WAS TRUE, YALL ARE INJECTING MORE THAN ENOUGH HORMONES TO FIT BOTH PROCESSES.
------------------------------------------------------------------------------------------------

"Working out causes stress which stunts growth and ages you"

This is mostly through running and overtraining like a davidgogginscel, if your lifting a few times per week the cortisol will not be enough to signifcantly affect you.
-------------------------------------------------------------------------------

Minimum Requirements for this to be impactful:

Spoiler: Minimum Requirements:

-----------------------------------------
5.5/10 face.
Not too masculine healthy looking, ideally a robust prettyboy/prettyboy archetype.
Dont dress like you picked whatever was there, dress with substance to increase appeal.
Ideally 6,0+, but 5,9+ can work.
-------------------------------

Training:

-------------------------------

Training for aesthetics debunked:

Spoiler: Training for "aesthetics" debunked:

"YOU NEED TO TRAIN FOR AESTHETICS AND NOT LIKE A GYMCEL"

BUDDY, THERES NO SUCH THING AS TRAINING FOR BODYBUILDING/AESTHETICS, THEY ARE THE SAME, THE DIFFERENCE BETWEEN A GYMCEL AND AESTHETIC BRO IS BODYFAT, ITS ALL MUSCLE INSERTIONS, BONE STRUCTURE, AND GENETIC STRONGPOINTS,

NOBODY WHOS 10% BODYFAT AND NATURALLY TRAINS GETS BUILT LIKE A GYMCEL, THEY ARE THE MOST AESTHETIC THEY CAN BE

NON STRESSFUL ROUTINE OPTIONS:

Spoiler: 3X A WEEK FULL BODY(MON/WEDNESAY/FRIDAY:

View attachment 4203899





View attachment 4203901

View attachment 4203908

Spoiler: 4X A WEEK UPPER LOWER(MON/TUES/THURS/FRI:

View attachment 4203918
View attachment 4203924
View attachment 4203933



HOW TO PROGRESS AND TRAIN PROPERLY:

GOOGLE AND LEARN ALL THE FORMS AND RECORD YOURSELVES,

PROGRESSION:
------------------------------------------------
FOR REP RANGES, INCREASE THE WEIGHT BY 5LBS WHEN YOU HIT THE TOP OF THE REP RANGE FOR THE FIRST 1-2 SETS AND THE BOTTOM OF REP RANGE FOR THE LAST SET
-----------------------------------------------------------
RIR MEANS THE REPS IN RESERVE, FROM FALIURE

I RECOMMEND TRAINING TO FALIURE FOR THE FIRST 2-3 MONTHS THEN GOING 1 TO 3 REPS BENEATH IT, BECAUSE YOU WONT TRULY KNOW WHAT FALIURE IS.
-----------------------------------------------------------------------------

DOWNLOAD AN APP TO TRACK ALL WEIGHTS AND ENSURE YOU ARE PROGRESSING

Spoiler: "WHAT IF I WANNA TRAIN MORE"

Its not necessarY to get an aesthetic physique but if you really wanna up it notch

If your really that passionate about the gym you can find a ppl or ul+ppl program

Spoiler: TRAINING LEGS HURTS:

TRAINING LEGS IS IMPORTANT TO ATLEAST HAVE A BALANCED PHYSIQUE AND INCREASE YOUR METABOLISM SINCE MOST OF MUSCLES ARE ON THE LEGS

IF YOU BULK AND DONT TRAIN LEGS, OR PUSH HARD IN GENERAL, YOU WILL GAIN MORE FACE FAT CUS MORE OF THE CALORIES WILL BE USED FOR FAT SINCE IT HAS NO REASON TO GO TO MUSCLE, ESPECIALLY YOUR LEGS SINCE ITS A HALF YOUR TOTAL MUSCLEMASS.

YOU HAVE 4 OPTIONS:

1: ONLY TRAIN LEGS ONCE PER WEEK
2: REDUCE SETS AND REP RANGES
3: PICK EASIER EXERCISES (LEG EXTENSIONS INSTEAD OF SQUATS, RDLS INSTEAD OF DEADLIFTS, ETC.)
4: SKIP IT AND ACCEPT THE CONSQUENCES.

---------------------------------------
--------------------------------------------------

NUTRITION:

OK SO YOUR DIET WILL HAVE SOME UNIVERSAL PRINCIPLES:

1: 3-1 SODIUM TO POTASSIUM RATIO, OR KEEP EM BALANCED
2: UNDER 40G OF WHITE/PROCESSED CARBS, AND 30G OF ADDED SUGAR, IDEALLY UNDER 200G TOTAL CARB
3: ONLY RED MEAT/FISH/EGGS, FRUIT, AND A2 DAIRY, THIS IS FOR SKINCARE AND AESTHETICS
4: TRACK AND WEIGH EVERYTHING YOU EAT USING APPS
5: ALMOST ALL WHOLE FOODS

STARTING POINTS AND DEFICITS:
-----------------------------------------------

Spoiler: OBESE AND OR FAT, (25%+ BODYFAT,):

OBESE AND OR FAT, (25%+ BODYFAT,):

EAT IN A 500 CALORIE DEFICIT (YOU SHOULD ONLY BE IN A HIGHER DEFICIT IF YOUR NOT IN PUBERTY) AND AND AS MANY GRAMS OF PROTEIN AS YOUR HEIGHT IN CENTIMETERS

Spoiler: SKINNY FAT, (17-23% BODYFAT) WITH NO MUSCLE UNDERNEATH:

EAT IN A 400-200 CALORIE DEFICIT UNTIL GAINS PLATEAU, THEN EAT AT MAINTENCE UNTIL GAINS PLATEAU, THEN ONCE THEY PLATEAU AGAIN, EAT IN A SLIGHT SLURPLUS IF YOU STILL DONT HAVE ENOUGH MUSCLE,

EAT 1G OF PROTEIN PER POUND OF BODYWEIGHT

Spoiler: SKINNY, 16% BODYFAT OR UNDER:

EAT IN A 200 CALORIC SLURPLUS WITH 1G OF PROTEIIN PER POUND OF BODYWEIGHT.

---------------------------------------------------------------------------------------------------------------------------------

Research chems:

I recommend reta for fat loss,

also dont be scared of dietcoke and be a goatis-cel, respectfully if you are a fat fuck the last thing you need to worry about is how healthy diet coke is, you were probaly a sugar addict from day one, theres no going back now.

I dont recommend steroids bc u can become an ugly gymcell if ur not careful, but if you have to, take more dry compounds like anavar

You can use diruetics like hctz and furo for debloating and achieving a leaner physique and face

Maybe some peptides can help like igf-1 or mk677 for skinny people, but they are much more minimal compared to anabolics or sarms
-----------------------------------------------------------------

fbeod is superior but whtvr.Good thread overall.

 

[TiTokCell]

Shittest exercise selection

 

[unknownfatcel]

The best split is fb eod or fb 3x a week. And try to do science based lifting. 1-2 sets per exercise (1 is best to avoid cns fatigue). Train to failure or 1rir for the best results and hypertrophy. 5-8 rep range.