Reminder for new gymcels: go on a strength training program before anything else no matter what

KingOfRome

KingOfRome

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Even if you're lifting for girls (lol @ u) or if you just want to be bigger. If you want to be a bodybuilder (homo), your bread and butter will be hypertrophy training, which will be exercises in the 8-12 and 8-20 rep ranges at 40-80% of your 1 rep max. But these rep ranges only work for hypertrophy because they let you get more overall volume, which is generally estimated by sets times reps times weight. So if you're curling 10kg dumbbells for three sets of eight (lol twink), that's 3 x 8 x 10 = 240 kg for each arm.

Since you're a novice, you don't need to worry about rep ranges or your 1 rep max since you adapt so strongly to training that you can bring the actual weight up every session, which will be the most efficient way for you to increase your capacity for overall volume. Sets of 5 are the most effective way for you to build strength without injuring yourself, since although sets of 1-3 are technically more effective for pure strength, you're going to hurt yourself doing them since you're a novice, so stick with 5's. Once you're able to squeeze the most strength out of the muscle you have, which you'll know if you are once you stop being able to add weight every session despite deloading as instructed by your chosen program, you'll get a lot more out of whatever gay bodybuilding routine you wanted to try out before maxing out your strength. 3 x 8 x 20 = 480 kg. You also won't want to shoot yourself when Stacy walks in and starts curling 15's.
 
SelfCrucified

SelfCrucified

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Colvin76

Colvin76

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1573279544199.png

cope all you want but this is the truth. Barely made the cut off last month with my 505 pull :feelzez:
 
ChinaCurry

ChinaCurry

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Even if you're lifting for girls (lol @ u) or if you just want to be bigger. If you want to be a bodybuilder (homo), your bread and butter will be hypertrophy training, which will be exercises in the 8-12 and 8-20 rep ranges at 40-80% of your 1 rep max. But these rep ranges only work for hypertrophy because they let you get more overall volume, which is generally estimated by sets times reps times weight. So if you're curling 10kg dumbbells for three sets of eight (lol twink), that's 3 x 8 x 10 = 240 kg for each arm.

Since you're a novice, you don't need to worry about rep ranges or your 1 rep max since you adapt so strongly to training that you can bring the actual weight up every session, which will be the most efficient way for you to increase your capacity for overall volume. Sets of 5 are the most effective way for you to build strength without injuring yourself, since although sets of 1-3 are technically more effective for pure strength, you're going to hurt yourself doing them since you're a novice, so stick with 5's. Once you're able to squeeze the most strength out of the muscle you have, which you'll know if you are once you stop being able to add weight every session despite deloading as instructed by your chosen program, you'll get a lot more out of whatever gay bodybuilding routine you wanted to try out before maxing out your strength. 3 x 8 x 20 = 480 kg. You also won't want to shoot yourself when Stacy walks in and starts curling 15's.
All good advice
 
zangano1

zangano1

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I'll keep it mind when I go back
 
GoyimWithAttitude

GoyimWithAttitude

Welcome to 2019, try not to kill yourself.
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I want to fight gymcels in minecraft
 
Transcended Trucel

Transcended Trucel

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I'd recommend adding stretches or yoga shit in too, helps get less injuries.
 
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