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

KingOfRome

KingOfRome

Buff Auschwitz Escapee
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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.
 
Since you're a novice
:lul::lul::lul::lul::lul::lul::lul::lul::lul::lul::lul::lul::lul::lul:
Laugh


Laugh 2
 
1573279544199

cope all you want but this is the truth. Barely made the cut off last month with my 505 pull :feelzez:
 
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
 
I'll keep it mind when I go back
 
I want to fight gymcels in minecraft
 
I'd recommend adding stretches or yoga shit in too, helps get less injuries.
 

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