Guide Basic Gymcel Hypertrophy Training

[brd]

Here are my recommandations about training

1-2 (in some cases 3) exercises for each muscles per session

2-3.5 times a week frequency

Rep range between 4 and 10 (for example 5-8)

4-12 sets per muscle per week

High intensity (RIR 0-2), failure with partials are not recommended

2-4 minutes of rest between sets (doesn’t really matter just don’t drop too high on performance on next sets)

Avoid redundancy or adapts it with your volume, for example flat bench / pec fly / dumbbell bench / chest press / smith flat bench are all the same movements so avoid doing them in the same session

Stop doing shitty splits and chose one between full body, upper lower, anterior posterior, push pull leg, torso limbs… or just combines them (push pull legs upper lower 5 days a week split)

Do stable variants of exercises if you have the choice and if you prefer them

Don’t forget enjoyment >>

I do think training is a really big part of muscles gains and diet is semi overrated
I may be wrong about some things so correct me

 

[looks]

I would say 2times a week isn't optimal, for me it's 4-5 but it heavily depends on how fast you recover.Also I would say avoiding redundancy isn't needed, as you can easily do 2 same movement chest exercises as long as you include upper chest in the 3 chest exercise.

 

[brd]

I would say 2times a week isn't optimal, for me it's 4-5 but it heavily depends on how fast you recover.Also I would say avoiding redundancy isn't needed, as you can easily do 2 same movement chest exercises as long as you include upper chest in the 3 chest exercise.

By frequency I mean how many time you hit a muscle in the same week, not the number of days in the gym, idk if 4-5 is recoverable

 

[looks]

By frequency I mean how many time you hit a muscle in the same week, not the number of days in the gym, idk if 4-5 is recoverable

Lol I might be a retard I haven't seen that

 

[brd]

Lol I might be a retard I haven't seen that

I didn’t made it clear