JFL Imagine getting diet and exercise advice from a self-admitted gym thot on cucktears

[KingOfRome]

Their fitness advice is just as unscientific and false as their dating advice.

Observe.

Spoiler: If you follow this hole's advice, you'll stay skinny and weak forever

Longer rest periods allow for greater volume per workout.

Effect of Rest Interval Length on the Volume Completed During Upper Body Resistance Exercise

The purpose of the current study was to compare the workout volume (sets x resistance x repetitions per set) completed during two upper body resistance exercise sessions that incorporated 1 minute versus 3 minute rest intervals between sets and exercises. ...

www.ncbi.nlm.nih.gov

The Effect of Rest Interval Length on Multi and... : The Journal of Strength & Conditioning Research

rmance and rating of perceived exertion (RPE) with 1-, 3-, or 5-minute rest intervals between sets of multi and single-joint resistance exercises. Fifteen resistance trained men (23.6 ± 2.64 years, 76.46 ± 7.53 kg, 177 ± 6.98 cm, bench press [BP] relative strength: 1.53 ± 0.25 kg·kg−1 body mass)...

journals.lww.com

Shorter rest periods have no significant effect on hypertrophy. The rate of hypertrophy is directly correlated with overall weekly volume; muscle growth is a dose-dependent response to training. Therefore, longer rest periods are generally better for strength and hypertrophy.

The Effect of Inter-Set Rest Intervals on Resistance Exercise-Induced Muscle Hypertrophy - Sports Medicine

Due to a scarcity of longitudinal trials directly measuring changes in muscle girth, previous recommendations for inter-set rest intervals in resistance training programs designed to stimulate muscular hypertrophy were primarily based on the post-exercise endocrinological response and other...

link.springer.com

https://shapeamerica.tandfonline.com/doi/abs/10.1080/02640414.2016.1210197

Effects of Training Volume on Strength and Hypertrophy in... : The Journal of Strength & Conditioning Research

oth arms of the same subject were trained in a crossover-like design with different training volumes (1 or 3 sets) to eliminate the effects of genetic variation and other individual differences. The purpose of this study was to investigate the effects of training volume on muscular strength and...

journals.lww.com

The post-workout anabolic window theory is largely a myth. There is no benefit to consuming protein within 30 minutes of training if protein was consumed prior to the workout.

Pre- versus post-exercise protein intake has similar effects on muscular adaptations

The purpose of this study was to test the anabolic window theory by investigating muscle strength, hypertrophy, and body composition changes in response to an equal dose of protein consumed either immediately pre- versus post-resistance training (RT) in trained men. Subjects were 21...

peerj.com

Protein synthesis is elevated up to 24 hours after a training session.

STORRE: Defining the anabolic window of opportunity. Is protein intake immediately post resistance exercise critically important for muscle growth?

dspace.stir.ac.uk

There is no known benefit to training a body part more than three times per week. Two to three times per week is the optimal range for every experience level.

Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis - Sports Medicine

Background A number of resistance training (RT) program variables can be manipulated to maximize muscular hypertrophy. One variable of primary interest in this regard is RT frequency. Frequency can refer to the number of resistance training sessions performed in a given period of time, as well...

link.springer.com

Muscle hypertrophy is roughly similar between rep ranges assuming volume is kept constant. However, there are differences in training specificity between high-rep, mid-rep, and low-rep work, meaning that limiting your training exclusively to the 8-12 rep range is sub-optimal for overall development.

Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones - European Journal of Applied Physiology

Thirty-two untrained men [mean (SD) age 22.5 (5.8) years, height 178.3 (7.2) cm, body mass 77.8 (11.9) kg] participated in an 8-week progressive resistance-training program to investigate the "strength–endurance continuum". Subjects were divided into four groups: a low repetition group (Low Rep...

link.springer.com

Effects of Low- vs. High-Load Resistance Training on Muscle ... : The Journal of Strength & Conditioning Research

resistance training (RT) on muscular adaptations in well-trained subjects. Eighteen young men experienced in RT were matched according to baseline strength and then randomly assigned to 1 of 2 experimental groups: a low-load RT routine (LL) where 25–35 repetitions were performed per set per...

journals.lww.com

Lifting to concentric failure every workout is unnecessary for muscle growth. Controlling for volume, trainees who train to failure gain muscle at the same rate as trainees who don't. Leaving a rep or two in the tank is generally recommended to prevent injury and excess central nervous system taxation.

Effect of Training Leading to Repetition Failure on Muscular Strength: A Systematic Review and Meta-Analysis - Sports Medicine

Background It remains unclear whether repetitions leading to failure (failure training) or not leading to failure (non-failure training) lead to superior muscular strength gains during resistance exercise. Failure training may provide the stimulus needed to enhance muscular strength development...

link.springer.com

Frontiers | Is Resistance Training to Muscular Failure Necessary?

IntroductionResistance training (RT) is the main method of exercise for improving strength and skeletal muscle mass (i.e., muscle hypertrophy) (ACSM, 2009). ...

www.frontiersin.org

Spoiler: Bonus

Chicken tenders are a great bulking food rich in protein and calories. Gorging on them might not be good for body composition, but it definitely won't hurt your strength gains.

 

[speedtypingincel]

Send this to her inbox.

 

[AlexanderTheGreat11]

No gym for your height , face or rce

 

[IamJacksBrokenHeart]

Do you have some tipps for aspiring gymcells tbh ?

 

[theson]

Most men didn't lift a single weight in in their life and have bigger dicks than my wrist. Your genetics determine your success at the gym.

 

[KingOfRome]

Send this to her inbox.

I don't see the point. I don't mind if someone else does, though I'd recommend copy/pasting the post instead of screencapping it since I'm pretty certain the lurking cucks are assuming I'm some fat neckbeard because of my profile pic.

 

[Deleted member 16624]

Women going to the gym is such a joke.

 

[KingOfRome]

Do you have some tipps for aspiring gymcells tbh ?

My top three:

- Focus on fat loss if your body fat percentage is 15% or more.

- Get on a novice strength routine and milk it as long as you can before moving on to another one that fits your goal, whether that be aesthetics, more strength, or something else.

- Don't get too hung up over what you see in the mirror, especially if your focus is muscle and strength gain. Muscle growth is a very slow and non-linear process, especially as a natural lifter. Enjoy the aesthetic benefits as they come and cherish them, but don't obsess over them, and don't fret if they start slowing down.

 

[Uglyethnicrat]

- Gym thot
- cucktear

Probably a fat landwhale

 

[KingOfRome]

- Gym thot
- cucktear

Probably a fat landwhale

Pretty likely. Her point about cardio is also wrong, and her assumption that it eats up your muscle is completely false unless you're 5% body fat and haven't eaten in hours, though it does create a training stimulus that competes with your lifting for adaptation response and recovery, so she's not entirely wrong, just mostly.

 

[IamJacksBrokenHeart]

My top three:

- Focus on fat loss if your body fat percentage is 15% or more.

- Get on a novice strength routine and milk it as long as you can before moving on to another one that fits your goal, whether that be aesthetics, more strength, or something else.

- Don't get too hung up over what you see in the mirror, especially if your focus is muscle and strength gain. Muscle growth is a very slow and non-linear process, especially as a natural lifter. Enjoy the aesthetic benefits as they come and cherish them, but don't obsess over them, and don't fret if they start slowing down.

thx tbh

 

[Transcended Trucel]

Pretty likely. Her point about cardio is also wrong, and her assumption that it eats up your muscle is completely false unless you're 5% body fat and haven't eaten in hours, though it does create a training stimulus that competes with your lifting for adaptation response and recovery, so she's not entirely wrong, just mostly.

For a monk, would u recommend training more for endurance or more for strength?

 

[KingOfRome]

For a monk, would u recommend training more for endurance or more for strength?

Speaking from personal experience, endurance training is better for your discipline and mental toughness. A set of 20 reps taken close to failure is a lot more painful and taxing on your willpower than a set of 5 taken close to failure. There's also a humbling aspect to it since you're working with much lighter weight.