WTF. GYMCELLING DONE RIGHT.

[truelarping]

I'm sickened. Fitting first post for me.
I've never caged harder at a BOTB than @Prettyboy 's gym routine which helped him attain his "chad physique"; what's even worse is the 200+ retards thanking him in the replies. I'm actually sickened by the amount of users who have stepped into a gym and consistently do 45 sets in a lift. Grow the fuck up, learn hypertrophy.
Disclaimer: Everything I'm saying goes for hypertrophy training, NOT strength training (pointless, we want to look good not throw weight around)

Lets set some lifting ground rules
1. There is never an instance where rep ranges should change, whether it is a compound, accessory, or anything in between type of lift; the most optimal rep range for hypertrophy is between 4-8
2. There is never an instance in which an exercise should be performed for more than TWO sets
3. There is never an instance in which a workout should consist of more than SIX exercises (w/ exception of Full Body EOD split [optimal but you'll hate the gym])
- Concluding that there is never an instance in which a workout should consist of more than TWELVE sets or much more than ONE hour of lifting

If you enjoy spending triple the amount of time lifting for significantly less results, stop reading. LETS GET INTO IT.

"Muh 4-5 sets of 10-12 reps prevent injury and is the best for putting on muscle"
All mechanical tension achieved through a lift is because of the last 5 reps leading up to failure. Aside from reaching actual muscle failure being impossible at higher rep ranges due to your brain telling you that you can't do anymore, why would you want to do that many reps if it is doing nothing for you? Here's what it does do. Every rep you do past around 7 is causing extremely unnecessary fatigue, making subsequent sets, and exercises in the lift feel worse, perform worse and cause less mechanical tension overall. In all, you simply do not recover as well from higher rep ranges. No single exercise deserves more than 2 sets of 4-8 hard reps.
You are doing extra work at your own detriment.

I'll walk you through the single most optimal routine there could possibly be while still being able to enjoy going to the gym. Exercise sequencing is based on my weaknesses. TRAIN YOUR FUCKING WEAK POINTS FIRST IN THE LIFT. everything is 2 sets (single arm exercises i tend to only do one set for). NOTICE how my FUCKING SEQUENCING IS CONSISTENT AND EVERY SINGLE ISOLATED PART OF YOUR BODY IS ACCOUNTED FOR. this is it bc im fuckin lazy. listen to me or don't.
Upper 1
- any bicep curl variation (whole bi)
- lateral raises (side delt)
- tricep extension (long head of tri)
- lateral pulldown (lower lat)
- upper back row variation (upper back/mid traps)
- incline chest press variation (upper pec)

Lower 1
- press/squat variation (outer quad)
- seated leg curl (hamstrings)
- adductor flies (pussy pinchers) (adductors)
- leg extension (inner quad)

Upper 2
- any bicep curl variation (whole bi)
- shoulder press (anterior delt)
- seated dips (medial head of tri)
- lat row variation (upper lat)
- rear delt flies (rear delt)
- pec fly variation (low-mid pec)

Lower 2
- press/squat variation (outer quad)
- seated leg curl (hamstrings)
- adductor flies (pussy pinchers) (adductors)
- leg extension (inner quad)

pls for the love of god get @Prettyboy 's fucking monstrosity off BOTB before more retards quit the gym after going for a day

 

[59H390]

do NOT follow ts

shi ass

 

[59H390]

I'm sickened. Fitting first post for me.
I've never caged harder at a BOTB than @Prettyboy 's gym routine which helped him attain his "chad physique"; what's even worse is the 200+ retards thanking him in the replies. I'm actually sickened by the amount of users who have stepped into a gym and consistently do 45 sets in a lift. Grow the fuck up, learn hypertrophy.

i do agree that that thread is also awful tho.

no idea why its botb

not a molecule of correct info in there

 

[dookielooksmaxxer]

lateral raises (anterior delt)

Are we deadass?

 

[BWC_virgin]

I used to do 5x5 for 4 or 5 different exercises full body EOD in a circuit and it only took me like 30-45 minutes. Getting 5-7 min of rest between sets of the same exercise

Most ppl that train take 2 hours and hit the same muscle like 16 times just to wait a week and do it again. Kinda retarded tbh.

 

[BWC_virgin]

Also I don’t really believe in upper lower split I think it’s garbage

 

[Eno]

Not reading buddy

 

[Grievous]

i do agree that that thread is also awful tho.

no idea why its botb

not a molecule of correct info in there

It was made in 2021 science based lifting wasn't as popular then

 

[takethewhitepill]

Dont do either of these. You can do more than 2 sets per excercise, but should not do that many sets since you should reach true failure each time and it wont be an issue. I prefer lower set count as well, but 5x5 is going to serve new lifters especially well. Realistically new lifters should do the 7 compound movements that cover everything substantial for 5x5 (or 4x8 or something, less preferable) 3 to 4 days per week, full body keeps it simple for newbies

 

[Grievous]

Not reading buddy

we know ur fat ahh dont work out anyway

 

[Gengar]

Didn’t read but for the effort I gave +1.

 

[Eno]

we know ur fat ahh dont work out anyway

I’m 10% bf and 90kg at 6’1 from eating raw meat lol keep coping

 

[Gengar]

I’m 10% bf and 90kg at 6’1 from eating raw meat lol keep coping

Get to 14% BF and 88 KG.

 

[Grievous]

I’m 10% bf and 90kg at 6’1 from eating raw meat lol keep coping

 

[truelarping]

do NOT follow ts

shi ass

Also I don’t really believe in upper lower split I think it’s garbage

Dont do either of these. You can do more than 2 sets per excercise, but should not do that many sets since you should reach true failure each time and it wont be an issue. I prefer lower set count as well, but 5x5 is going to serve new lifters especially well. Realistically new lifters should do the 7 compound movements that cover everything substantial for 5x5 (or 4x8 or something, less preferable) 3 to 4 days per week, full body keeps it simple for newbies

fucking retards. god. "i dont believe in upper lower its garbage " thanks for your really constructive evidence backed claim. UPPER LOWER is the split. LOOK AT SCIENCE. WE KNOW FREQUENCY IS KING. each muscle should be trained with 2 sets per lift, 4 PER WEEK (yes u seperate lats from upper back and rectus fermoris with lateralus medialus [quads]). that IS the only thing you should be doing for volume. STOP DOING JUNK VOLUME. "muh 5x5 for new lifters" literally wtf ru saying. HYPERTROPHY training DOESNT change whether youre 100 lbs, 300 lbs, bulking, cutting, 10 years in, 1 year in. holy shit

 

[59H390]

fucking retards. god. "i dont believe in upper lower its garbage " thanks for your really constructive evidence backed claim. UPPER LOWER is the split. LOOK AT SCIENCE. WE KNOW FREQUENCY IS KING. each muscle should be trained with 2 sets per lift, 4 PER WEEK (yes u seperate lats from upper back and rectus fermoris with lateralus medialus [quads]). that IS the only thing you should be doing for volume. STOP DOING JUNK VOLUME. "muh 5x5 for new lifters" literally wtf ru saying. HYPERTROPHY training DOESNT change whether youre 100 lbs, 300 lbs, bulking, cutting, 10 years in, 1 year in. holy shit

chill blud

Upper lower is a good split but u lost me squats

i agree with u on volume and frequency

 

[truelarping]

I used to do 5x5 for 4 or 5 different exercises full body EOD in a circuit and it only took me like 30-45 minutes. Getting 5-7 min of rest between sets of the same exercise

Most ppl that train take 2 hours and hit the same muscle like 16 times just to wait a week and do it again. Kinda retarded tbh.

hey dude you might be fucking retarted. 25 sets at 7 minutes rest per would be about 3 full fucking hours of lifting. 20 sets at 5 minutes rest per would still be around 2 hours. genuinely where do you get 30 minutes from

 

[BWC_virgin]

fucking retards. god. "i dont believe in upper lower its garbage " thanks for your really constructive evidence backed claim. UPPER LOWER is the split. LOOK AT SCIENCE. WE KNOW FREQUENCY IS KING. each muscle should be trained with 2 sets per lift, 4 PER WEEK (yes u seperate lats from upper back and rectus fermoris with lateralus medialus [quads]). that IS the only thing you should be doing for volume. STOP DOING JUNK VOLUME. "muh 5x5 for new lifters" literally wtf ru saying. HYPERTROPHY training DOESNT change whether youre 100 lbs, 300 lbs, bulking, cutting, 10 years in, 1 year in. holy shit

Upper lower is some retarded lifting dogma influencers try to sell you. if your going to go to the gym EOD and this week you train legs Monday let’s say, you will either overtrain your legs or only do like 5-10 sets total. Very inefficient, then wait 4 days with no training? Sounds pretty retarded, or you do full body EOD with less sets per exercise and more rest for each muscle group and then again after 2 days, targeting slightly different muscles and movements. If you think about it you might do bench on Monday and then overhead press on Wednesday even though it’s hitting the same group of muscles the ones most stressed are different so it still works.

Like Mike Mentzer said hitting a muscle with 25 sets in a workout (like doing a bro split) isn’t going to give you any benefit after maybr 2-5 sets and is only going to increase the recovery time.

 

[BWC_virgin]

hey dude you might be fucking retarted. 25 sets at 7 minutes rest per would be about 3 full fucking hours of lifting. 20 sets at 5 minutes rest per would still be around 2 hours. genuinely where do you get 30 minutes from

You do 4 sets in like 5 minutes but they are all different exersizes, then you do that 4-5 times
That’s what I meant when I said i do it as a circuit

 

[truelarping]

Upper lower is some retarded lifting dogma influencers try to sell you. if your going to go to the gym EOD and this week you train legs Monday let’s say, you will either overtrain your legs or only do like 5-10 sets total. Very inefficient, then wait 4 days with no training? Sounds pretty retarded, or you do full body EOD with less sets per exercise and more rest for each muscle group and then again after 2 days, targeting slightly different muscles and movements. If you think about it you might do bench on Monday and then overhead press on Wednesday even though it’s hitting the same group of muscles the ones most stressed are different so it still works.

Like Mike Mentzer said hitting a muscle with 25 sets in a workout (like doing a bro split) isn’t going to give you any benefit after maybr 2-5 sets and is only going to increase the recovery time.

You do 4 sets in like 5 minutes but they are all different exersizes, then you do that 4-5 times
That’s what I meant when I said i do it as a circuit

i actually can't tell if this is satire. a 4 set circuit with no rest in between done 4-5 times. this is the guy telling me how to lift? 2.5+ minutes of rest between each set is not like propaganda thats a fucking requirement. who the fuck do you know that lifts in circuits. no one is able to effectively hit full body in 30 minutes and see maximal hypertrophy. wtf u mean 4 days no training? upper lower rest upper lower rest rest. rinse and repeat

 

[alphamale82]

Also I don’t really believe in upper lower split I think it’s garbage

based off your own mental retardation

 

[Mezialix]

dnrd

 

[BWC_virgin]

i actually can't tell if this is satire. a 4 set circuit with no rest in between done 4-5 times. this is the guy telling me how to lift? 2.5+ minutes of rest between each set is not like propaganda thats a fucking requirement. who the fuck do you know that lifts in circuits. no one is able to effectively hit full body in 30 minutes and see maximal hypertrophy. wtf u mean 4 days no training? upper lower rest upper lower rest rest. rinse and repeat

I was saying if you do it EOD, if you do twice and then rest it’s only 3 days not 4

Usually takes me 40 or 45 if I do 5 sets but 4 sets takes less time, I do closer to 7 minutes rest a lot of the time like I said

I do circuits nigga

Why is 2.5 min rest a requirement?

Something like

OVH press x 5

Pull over x 5

Lat pull down x 5

Squat x 5

Repeat every 7 ish minutes

I can do this and leave everything set up cuz I workout in a garage

EOD with different

Used to sometimes do 2 circuits in one workout, doubles the time but that was only when I was eating/gaining weight..

 

[alphamale82]

I was saying if you do it EOD, if you do twice and then rest it’s only 3 days not 4

Usually takes me 40 or 45 if I do 5 sets but 4 sets takes less time, I do closer to 7 minutes rest a lot of the time like I said

I do circuits nigga

Why is 2.5 min rest a requirement?

Something like

OVH press x 5

Pull over x 5

Lat pull down x 5

Squat x 5

Repeat every 7 ish minutes

I can do this and leave everything set up cuz I workout in a garage

EOD with different

Used to sometimes do 2 circuits in one workout, doubles the time but that was only when I was eating/gaining weight..

no one gives a fuck about your circuits you retarded little nigger, straight sets are always going to mog any other kind of intensity technique

for you to say upper lower is bad because you rest 3 days on the weekend is giga retarded

upper lower split gives you ideal frequency and is mega easy to program. theres nothing wrong with the split, the set ranges of 4-10 per week have been evidently shown to increase the rate of muscle mass grown.

i personally do 3 sets per exercise, with 1-2 sets of some isolations, to fix imbalances etc but this retard genuinely thinks resting less and overworking yourself is good for growth

 

[BWC_virgin]

no one gives a fuck about your circuits you retarded little nigger, straight sets are always going to mog any other kind of intensity technique

for you to say upper lower is bad because you rest 3 days on the weekend is giga retarded

upper lower split gives you ideal frequency and is mega easy to program. theres nothing wrong with the split, the set ranges of 4-10 per week have been evidently shown to increase the rate of muscle mass grown.

i personally do 3 sets per exercise, with 1-2 sets of some isolations, to fix imbalances etc but this retard genuinely thinks resting less and overworking yourself is good for growth

i rest more than you in practice, I’m legit never sore

Cope with your muhh leg day bro

Circuit way more efficient, low reps and rest in between sets is king

 

[3pider]

Disclaimer: Everything I'm saying goes for hypertrophy training, NOT strength training (pointless, we want to look good not throw weight around

Strength in a specific muscle is directly linked to hypertrophy, buddy.
Unless by strenth training you mean olympic lifts

 

[3pider]

I'm sickened. Fitting first post for me.
I've never caged harder at a BOTB than @Prettyboy 's gym routine which helped him attain his "chad physique"; what's even worse is the 200+ retards thanking him in the replies. I'm actually sickened by the amount of users who have stepped into a gym and consistently do 45 sets in a lift. Grow the fuck up, learn hypertrophy.
Disclaimer: Everything I'm saying goes for hypertrophy training, NOT strength training (pointless, we want to look good not throw weight around)

Lets set some lifting ground rules
1. There is never an instance where rep ranges should change, whether it is a compound, accessory, or anything in between type of lift; the most optimal rep range for hypertrophy is between 4-8
2. There is never an instance in which an exercise should be performed for more than TWO sets
3. There is never an instance in which a workout should consist of more than SIX exercises (w/ exception of Full Body EOD split [optimal but you'll hate the gym])
- Concluding that there is never an instance in which a workout should consist of more than TWELVE sets or much more than ONE hour of lifting

If you enjoy spending triple the amount of time lifting for significantly less results, stop reading. LETS GET INTO IT.

"Muh 4-5 sets of 10-12 reps prevent injury and is the best for putting on muscle"
All mechanical tension achieved through a lift is because of the last 5 reps leading up to failure. Aside from reaching actual muscle failure being impossible at higher rep ranges due to your brain telling you that you can't do anymore, why would you want to do that many reps if it is doing nothing for you? Here's what it does do. Every rep you do past around 7 is causing extremely unnecessary fatigue, making subsequent sets, and exercises in the lift feel worse, perform worse and cause less mechanical tension overall. In all, you simply do not recover as well from higher rep ranges. No single exercise deserves more than 2 sets of 4-8 hard reps.
You are doing extra work at your own detriment.

I'll walk you through the single most optimal routine there could possibly be while still being able to enjoy going to the gym. Exercise sequencing is based on my weaknesses. TRAIN YOUR FUCKING WEAK POINTS FIRST IN THE LIFT. everything is 2 sets (single arm exercises i tend to only do one set for). NOTICE how my FUCKING SEQUENCING IS CONSISTENT AND EVERY SINGLE ISOLATED PART OF YOUR BODY IS ACCOUNTED FOR. this is it bc im fuckin lazy. listen to me or don't.
Upper 1
- any bicep curl variation (whole bi)
- lateral raises (side delt)
- tricep extension (long head of tri)
- lateral pulldown (lower lat)
- upper back row variation (upper back/mid traps)
- incline chest press variation (upper pec)

Lower 1
- press/squat variation (outer quad)
- seated leg curl (hamstrings)
- adductor flies (pussy pinchers) (adductors)
- leg extension (inner quad)

Upper 2
- any bicep curl variation (whole bi)
- shoulder press (anterior delt)
- seated dips (medial head of tri)
- lat row variation (upper lat)
- rear delt flies (rear delt)
- pec fly variation (low-mid pec)

Lower 2
- press/squat variation (outer quad)
- seated leg curl (hamstrings)
- adductor flies (pussy pinchers) (adductors)
- leg extension (inner quad)

pls for the love of god get @Prettyboy 's fucking monstrosity off BOTB before more retards quit the gym after going for a day

People need to ask themselves if they were a teacher and a student turned this in, what would they grade them before posting an essay

 

[alphamale82]

Cope with your muhh leg day

who said anything about leg day

i rest more than you in practice, I’m legit never sore

good, so you understand resting is important, you get 2 days of rest inbetween upper days and 3 on the weekend. sounds pretty good to me

Circuit way more efficient, low reps and rest in between sets is king

no, they arent, in every study that isnt skewed, straight sets absolutely mog for hypertrophy, theres obviously different ways to do things
not arguing low reps is bad, theyre good obviously
but low rest, do you even train with intensity? anyone who trains with an ounce of intent needs bare minimum 2mins rest, depending on how fresh they are into the workout

 

[alphamale82]

Strength in a specific muscle is directly linked to hypertrophy, buddy.

no it isnt, theyre correlated, but not inclusive, you can gain strength and no muscle and gain muscle with no strength

 

[3pider]

no it isnt, theyre correlated, but not inclusive, you can gain strength and no muscle and gain muscle with no strength

In a truly standardized lift where you dont change the leverages all the time like a leg extension, you will not gain strength from neurological adaptations but I get your point. As if youre doing something like a clean and jerk, a lot of the extra weight is just technique.

 

[truelarping]

Strength in a specific muscle is directly linked to hypertrophy, buddy.
Unless by strenth training you mean olympic lifts

People need to ask themselves if they were a teacher and a student turned this in, what would they grade them before posting an essay

dont buddy me you absolute fucking buffoon. literally whatre u on about. what the fuck do u think powerlifting programs are made for. ill give u a hint and its not hypertrophy. jesus christ what a retard. do u think training programs remain the same for a person developing strength or conditioning or athletic or hypertrophic goals? ru actually that fucking dumb?

 

[3pider]

dont buddy me you absolute fucking buffoon.

Whittle buddy is angy

. what the fuck do u think powerlifting programs are made for. ill give u a hint and its not hypertrophy. jesus christ what a retard. do u think training programs remain the same for a person developing strength or conditioning or athletic or hypertrophic goals? ru actually that fucking dumb?

I already said something about Olympic lifting/powerlifting, which you would know if you weren't illiterate.

 

[truelarping]

Whittle buddy is angy

I already said something about Olympic lifting/powerlifting, which you would know if you weren't illiterate.

so you took the time to correct me on fucking nothing. and im illiterate. i hit the nail on the head regarding hypertrophy and strength in a localized area STILL isn't the end all be all for hypertrophy, infact not even close. its mechanical tension, buddy.

 

[3pider]

so you took the time to correct me on fucking nothing. and im illiterate. i hit the nail on the head regarding hypertrophy and strength in a localized area STILL isn't the end all be all for hypertrophy, infact not even close. its mechanical tension, buddy.

Buddy pulled out Grammarly for this one and still didn't capitalize an "I"

 

[truelarping]

Buddy pulled out Grammarly for this one and still didn't capitalize an "I"

nigga got debunked so easily he had to glaze my vocabulary jfl

 

[truelarping]

Didn’t read but for the effort I gave +1.

PLEASE get @Prettyboy misinformation off of BOTB my nigga. please

 

[Gengar]

PLEASE get @Prettyboy misinformation off of BOTB my nigga. please

I have zero knowledge on looksmaxxing. You should ask another staff member and explain who it’s misleading.

 

[Robloxfan25]

Yeah I’m just gonna stick with my bench/squat/clean and maybe some curls

 

[takethewhitepill]

fucking retards. god. "i dont believe in upper lower its garbage " thanks for your really constructive evidence backed claim. UPPER LOWER is the split. LOOK AT SCIENCE. WE KNOW FREQUENCY IS KING. each muscle should be trained with 2 sets per lift, 4 PER WEEK (yes u seperate lats from upper back and rectus fermoris with lateralus medialus [quads]). that IS the only thing you should be doing for volume. STOP DOING JUNK VOLUME. "muh 5x5 for new lifters" literally wtf ru saying. HYPERTROPHY training DOESNT change whether youre 100 lbs, 300 lbs, bulking, cutting, 10 years in, 1 year in. holy shit

Show me your sources if you want to go on about evidence backed claim. The evidence shows that 10 to 20 sets per week per muscle is by far better, and for beginners 20 is a better target because 10 is only viable with a larger base of muscular endurance. This also affects why newbie lifters do experience greater hypertrophy, you are flat out wrong if you think they dont, they both fail easier and are implementing a new stimulus for the muscle it will adapt to far quicker than an experienced lifter. You are wrong, and getting pissy doesnt help you

 

[truelarping]

Show me your sources if you want to go on about evidence backed claim. The evidence shows that 10 to 20 sets per week per muscle is by far better, and for beginners 20 is a better target because 10 is only viable with a larger base of muscular endurance. This also affects why newbie lifters do experience greater hypertrophy, you are flat out wrong if you think they dont, they both fail easier and are implementing a new stimulus for the muscle it will adapt to far quicker than an experienced lifter. You are wrong, and getting pissy doesnt help you

im not scavenging for sources jfl. telling a newbie to hit 20 sets of biceps a week? you actually dont think thats overkill? i agree that volume should be highest in your first year of training so that you're getting adequate stimulus because of imperfect technique. literature shows anything over 10 sets for a muscle in a week is absolute junk volume its irrefutuable. no fucking beginner wants to do 100-140 sets of upper body a week, thats how to quit the gym 101.

 

[takethewhitepill]

im not scavenging for sources jfl. telling a newbie to hit 20 sets of biceps a week? you actually dont think thats overkill? i agree that volume should be highest in your first year of training so that you're getting adequate stimulus because of imperfect technique. literature shows anything over 10 sets for a muscle in a week is absolute junk volume its irrefutuable. no fucking beginner wants to do 100-140 sets of upper body a week, thats how to quit the gym 101.

"Literature says" "im not scavenging for sources". You are wrong. And doing 3 ot 4 days a week is not going to cause them to quit. Over 10 is not junk at all, over 20 starts to become overkill but aside from gaining nothing you dont lose anything until around 45. Even mentzer your low volume messiah doesnt agree with you