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Made just for this forum, you will not find reposted anywhere else.
These days, I take the gym less seriously, but I was basically maxed out natty for a long time. It totally does make a difference both with women, your own self-confidence, how other men treat you, etc. Also, it's super rewarding just to be jacked in itself. Every teenage boy looks at a comic book & thinks, "I want to look like that guy."
In the words of Anakin Skywalker: "It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable."
Anyways, here are some of my workouts & my split from back when I was my biggest :
Example chest day:
The basic idea is Jay Cutler style high-intensity, high volume, aiming for 20 good sets per body part till failure per week. I never really used machines unless I was already super gassed from other movements, and wanted to push past failure since supersetting on them is easy.
As for macros, you want to get most of your carbs from starches/glucose since, mechanistically, the fructose molecule will convert to fat if your glycogen stores are full. I think most bodybuilders intuitively know this but don't know how to articulate it. Bodyweight to 200 g in protein - I prefer lean red meat. 180-360 grams of carbs from mainly potatoes & rice. Try to keep under 120 g fat & eat a lot of olive oil. Obviously, adapt all this to your specific macro & calorie goals & track it in myfitnesspal or equivalent.
There you have it. If you have any questions, please ask.
These days, I take the gym less seriously, but I was basically maxed out natty for a long time. It totally does make a difference both with women, your own self-confidence, how other men treat you, etc. Also, it's super rewarding just to be jacked in itself. Every teenage boy looks at a comic book & thinks, "I want to look like that guy."
In the words of Anakin Skywalker: "It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable."
Anyways, here are some of my workouts & my split from back when I was my biggest :
Example chest day:
- Incline Bench 10x 6-12
- seated skullcrushers 5x 8-12
- seated cable flys 5x 8-12 (feel the stretch on eccentric)
- Standing shoulder press 5x 8-15 (light weight)
- dips 5+ sets(till failure)
- Leg extensions 8x 6-12 (pre exhaust for squats)
- Squat (or smith squat) 6x 5-10
- Machine leg press- superset till failure
- Calf raises 10x 12-25
The basic idea is Jay Cutler style high-intensity, high volume, aiming for 20 good sets per body part till failure per week. I never really used machines unless I was already super gassed from other movements, and wanted to push past failure since supersetting on them is easy.
As for macros, you want to get most of your carbs from starches/glucose since, mechanistically, the fructose molecule will convert to fat if your glycogen stores are full. I think most bodybuilders intuitively know this but don't know how to articulate it. Bodyweight to 200 g in protein - I prefer lean red meat. 180-360 grams of carbs from mainly potatoes & rice. Try to keep under 120 g fat & eat a lot of olive oil. Obviously, adapt all this to your specific macro & calorie goals & track it in myfitnesspal or equivalent.
There you have it. If you have any questions, please ask.
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