GYMMAXXING

AND
LEANMAXXING

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GUIDE
Decided to give a guide on what i personally
consider the best workout splits, and reasons why
you are not maximizing your muscle gains

*WORKOUT SPLIT*

Day 1: Chest, Triceps

Bench Press: 4 sets x 8-10 reps, rest 60-90 seconds

Incline Dumbbell Press: 3 sets x 10-12 reps, rest 60
seconds
Chest Flyes: 3 sets x 12-15 reps, rest 45 seconds
Tricep Dips: 4 sets x 10-12 reps, rest 60 seconds
Tricep Rope Pushdowns: 3 sets x 12-15 reps, rest 45
seconds
Tricep Overhead Extensions: 3 sets x 10-12 reps, rest
60 seconds

Day 2: Back, Biceps

Deadlifts or Bent Over Rows: 4 sets x 6-8 reps, rest

90 seconds
Lat Pulldowns: 3 sets x 10-12 reps, rest 60 seconds
Barbell Curl: 4 sets x 10-12 reps, rest 60 seconds
Hammer Curls: 3 sets x 12-15 reps, rest 45 seconds
Seated Cable Rows: 3 sets x 10-12 reps, rest 60
seconds
Day 3: Shoulders and Abs

Overhead Press: 4 sets x 8-10 reps, rest 60-90

seconds
Lateral Raises: 3 sets x 12-15 reps, rest 45
seconds
Front Raises: 3 sets x 12-15 reps, rest 45 seconds
Face Pulls: 3 sets x 12-15 reps, rest 45 seconds
Planks: 3 sets x 30-60 seconds, rest 45 seconds
Russian Twists: 3 sets x 20 reps, rest 30 seconds

Day 4: Chest, Triceps

Bench Press: 4 sets x 8-10 reps, rest 60-90

seconds
Incline Dumbbell Press: 3 sets x 10-12 reps, rest
60 seconds
Chest Flyes: 3 sets x 12-15 reps, rest 45 seconds
Tricep Dips: 4 sets x 10-12 reps, rest 60 seconds
Tricep Rope Pushdowns: 3 sets x 12-15 reps, rest
45 seconds
Tricep Overhead Extensions: 3 sets x 10-12 reps,
rest 60 seconds
Day 5: Back, Biceps

Deadlifts or Bent Over Rows: 4 sets x 6-8 reps,

rest 90 seconds
Lat Pulldowns: 3 sets x 10-12 reps, rest 60
seconds
Barbell Curl: 4 sets x 10-12 reps, rest 60 seconds
Hammer Curls: 3 sets x 12-15 reps, rest 45 seconds
Seated Cable Rows: 3 sets x 10-12 reps, rest 60
seconds

Day 6: Shoulders and Abs

Overhead Press: 4 sets x 8-10 reps, rest 60-90

seconds
Lateral Raises: 3 sets x 12-15 reps, rest 45 seconds
Front Raises: 3 sets x 12-15 reps, rest 45 seconds
Face Pulls: 3 sets x 12-15 reps, rest 45 seconds
Planks: 3 sets x 30-60 seconds, rest 45 seconds
Russian Twists: 3 sets x 20 reps, rest 30 seconds
Adjust the weights and intensity based on your
fitness level and goals. Always prioritize proper
form and listen to your body.
HORMONES*

To maximize muscle growth, you generally want

to enhance anabolic hormones, which promote
muscle synthesis and growth, while minimizing
catabolic hormones, which break down muscle
tissue. Here are key hormones related to muscle
growth:

Enhance:

Testosterone: An essential hormone for muscle

growth. Resistance training and adequate sleep
can naturally boost testosterone levels.
Insulin-like Growth Factor 1 (IGF-1): Stimulates
muscle growth and has anabolic effects. It is
influenced by growth hormone.
Growth Hormone (GH): Plays a crucial role in
muscle growth and repair. It's released during
deep sleep and high-intensity exercise.
Suppress (or Minimize):

Cortisol: A catabolic hormone that can break down

muscle tissue. Adequate sleep, stress management,
and proper nutrition can help control cortisol
levels.
Myostatin: Acts to inhibit muscle growth. Its
suppression or inhibition can potentially enhance
muscle growth.
Resistance Training: Engage in regular, intense
resistance training. Compound exercises like squats
and deadlifts can be particularly effective.
Adequate Sleep: Ensure you're getting enough high-
quality sleep. Both testosterone and GH are
released during deep sleep.
Balanced Nutrition: Consume a diet rich in whole
foods, including lean proteins, healthy fats, and
complex carbohydrates. Essential nutrients support
hormone production.
Intermittent Fasting: Some studies suggest that
intermittent fasting may have positive effects on
testosterone levels and growth hormone secretion.
Vitamin D and Zinc: Ensure sufficient intake of
vitamin D and zinc, as these are associated with
testosterone production.
To Suppress Cortisol:

Manage Stress: Chronic stress can elevate cortisol levels.

Practice stress-reducing techniques such as meditation,
deep breathing, or yoga.
Adequate Sleep: Poor sleep quality or insufficient sleep
can contribute to elevated cortisol levels. Prioritize a
good sleep routine.
Balanced Exercise: While intense exercise is beneficial,
excessive or prolonged high-intensity training can
elevate cortisol. Balance your workout routine with
lower-intensity activities.
Adaptogenic Herbs: Some herbs, like ashwagandha and
rhodiola, are considered adaptogens that may help the
body adapt to stress and regulate cortisol.
To Suppress Myostatin:

Resistance Training: Regular strength training and

resistance exercises can help naturally regulate
myostatin levels.
Protein Intake: Consuming an adequate amount of
protein is essential for muscle development. Higher
protein diets may help regulate myostatin.
Adequate Calories: Ensure you're meeting your energy
needs. Chronic calorie deficits may lead to increased
myostatin levels.
Omega-3 Fatty Acids: Some studies suggest that omega-3
fatty acids may have a role in myostatin regulation.
Include sources like fatty fish or flaxseeds in your diet.
Remember that these strategies are general
recommendations, and individual responses may
vary. Always prioritize overall health and consult
with a healthcare professional or nutritionist
before making significant changes to your lifestyle
or diet.

*SUPPLEMENTS*

While some supplements may have the potential

to influence hormone levels, it's essential to
approach them with caution. Not all supplements
are supported by robust scientific evidence, and
individual responses can vary. Before
incorporating any supplements, it's advisable to
consult with a healthcare professional to ensure
they align with your health and specific needs.
Here are some supplements associated with the
mentioned hormonal effects:
Boost Testosterone:

Vitamin D: Adequate levels of vitamin D are linked to

testosterone production. Consult with a healthcare
professional to determine if supplementation is
necessary.
Zinc: Zinc plays a role in testosterone synthesis. A zinc
deficiency may negatively impact testosterone levels.
D-Aspartic Acid: Some studies suggest that D-
aspartic acid supplementation may temporarily
increase testosterone levels, but more research is
needed.
Tribulus Terrestris: This herb has been traditionally
used to support male reproductive health, including
testosterone levels.
To Boost IGF-1 and GH:

Arginine and Ornithine: These amino acids may

stimulate the release of growth hormone.
L-Glutamine: May support growth hormone release.
Melatonin: Adequate sleep is crucial for GH release,
and melatonin supplements may help improve sleep
quality.
Collagen Peptides: Some studies suggest collagen
supplementation may increase IGF-1 levels.
To Suppress Cortisol:

Phosphatidylserine: Shown to help blunt cortisol

response to stress.
Ashwagandha: An adaptogenic herb that may help
modulate the stress response.
Rhodiola Rosea: Another adaptogen that may help
the body adapt to stress.
Omega-3 Fatty Acids: Found in fish oil, omega-3s
may help reduce cortisol levels in response to
stress.
To Suppress Myostatin:

Folic Acid: Some studies suggest that folic acid may

help regulate myostatin levels.
Epicatechin: Found in dark chocolate and green tea,
epicatechin may have a role in myostatin
regulation.
Follistatin: Follistatin is a protein that can inhibit
myostatin activity. However, direct
supplementation is not widely available or
recommended.
It's crucial to emphasize that these supplements should
not replace a balanced diet and healthy lifestyle.
Moreover, the effectiveness and safety of these
supplements can vary among individuals. Always
consult with a healthcare professional before starting
any new supplement regimen, especially if you have
underlying health conditions or are taking medications.

*DRUGS AND SARMS*

The use of drugs and selective androgen receptor

modulators (SARMs) for manipulating hormones comes
with significant risks and ethical considerations. It is
crucial to emphasize that using these substances for
purposes other than legitimate medical reasons is
illegal and can have serious health consequences.
Additionally, the long-term effects and safety of these
substances are often not well understood.

I strongly advise against the use of any drugs or SARMs

without proper medical supervision. Nevertheless, I can
provide general information about substances that
have been associated with hormone modulation, but
keep in mind that these are not endorsed or
recommended for non-medical purposes:
To Boost Testosterone:

Anabolic Steroids: Testosterone replacement

therapy is a legitimate medical intervention for
individuals with clinically low testosterone levels.
However, using anabolic steroids for performance
enhancement is illegal and can lead to serious
health issues.
To Boost IGF-1 and GH:

Growth Hormone (GH): Prescription growth hormone

is available for specific medical conditions, but
using it for non-medical purposes is illegal and can
lead to adverse effects.
Peptide Injections: Some peptides, such as growth
hormone-releasing peptides (GHRPs), are
associated with increased GH release. However,
their safety and effectiveness are not well-
established.
To Suppress Cortisol:

Corticosteroids: Prescription corticosteroids are

used for medical conditions, but their misuse can
lead to adverse effects, including suppression of
natural cortisol production.
To Suppress Myostatin:

Myostatin Inhibitors: Research is ongoing to

develop myostatin inhibitors, but their safety and
effectiveness are not yet established. It's important
to note that manipulating myostatin levels for non-
medical purposes is not currently a viable or safe
option.
Again, I strongly discourage the use of any drugs or
substances for manipulating hormones outside of
legitimate medical needs. Doing so can have severe
health consequences, including hormonal
imbalances, cardiovascular issues, liver damage,
and psychological effects. Always consult with a
qualified healthcare professional before
considering any form of hormonal manipulation,
and prioritize overall health and well-being.
Leanmaxxing
As we all know leanmaxing is one of the very few
softmax methods that will significantly raise your psl
but there's way too much inaccuracy and
misinformation on this site and others about how to
do this optimally whilst ensuring you don't ruin your
metabolism, lose lean tissue and waste valuable time
that could be spent looksmaxing on fad diets that end
up becoming a looksmin. In this guide I will outline the
fundamentals of fat loss, the science behind the small
details as well as other little methods that will help
you to optimally leanmax after you get to the golden
range of 12-10%. Being high body fat 25%+ is a
complete looksmin that lowers testosterone levels,
causes skin issues like acne and hides your potential
bone structure. Remember if you're not leanmaxing
you're not looksmaxing.
CICO (Calories in calories out)-
This is the base rule of fat loss, calories in, calories
out. Your body requires a certain number of
calories (maintenance calories) to maintain its
current weight, if you eat significantly more/less
calories than your maintenance calories you will
gain/lose weight. This number is comprised of your
BMR (basal metabolic rate) (the calories your body
burns doing nothing) multiplied by your activity
multiplier (the calories your body burns while
active). As a general rule of thumb you want to
subtract 500 calories from your maintenance
calories. This is because there are 3500 calories in
1lb/0.5kg of fat, therefore consuming 500 calories
below your maintenance calories ensures you lose
at least 1lb/0.5kg per week from solely dieting
(500x7=3500). You can increase or decrease this
deficit depending on how fast you want to lose
weight and what your current weight is as well as
doing exercise. To find out your maintenance
calories you can use this online calculator to
estimate your maintenance calories. Maintenance
Calculator (you may have to +/- calories as its not
an exact science)
Preserving Lean Tissue-
CICO essentially means that you can eat
whatever you want as long as it is below your
maintenance calories and still lose weight but
not all of it is just fat if you do this. Which is how
people use this method and then become fat
again from eating low volume high calorie foods
(fast food) or extremely skinny because they
don't get enough protein and micronutrients and
end up looking like this by losing all their muscle
mass/lean tissue.
In order to preserve lean tissue, clinical data
provided by Eric Helms et al shows that losing
more than 1% of your weight significantly increases
your risk of losing muscle. For example a
200lbs/91kg male should not lose more than
2lbs/1kg per week in order to retain lean tissue
optimally likewise a 300lbs/136kg male should aim
to lose a maximum of 3lbs/1.3kg. That being said
the higher in body fat you are the less risk there is
of losing muscle when dieting aggressively and vice
versa with people with lower levels of body fat
which is why you should slow down when reaching
20% body fat. Dieting with high deficits however
like 800cals or above is a one way stop to ruining
your metabolism and in conjunction your
leanmaxing journey.

The metabolism eventually adjusts to a point

where the calories you're eating to lose weight
become the calories needed to maintain your
weight which is why once you stop losing weight
on those calories you decrease them per usual.
However if you decrease your calories
significantly each time what ends up happening
is you'll have to diet on 1200 calories (example)
just to lose weight while the person who kept their
deficit at a modest 500 calories and slowly decreased
is dieting and losing weight on double that. There is one
brutal truth to metabolism that depends on genetics
which is that the metabolism of some people is higher
than others due to genetics and other factors. So one
person could be eating 3000 calories and still lose the
same amount of weight as someone on 2200 calories
or lower. Welcome to the Blackpill.
The next step to ensure muscle retention is to eat
adequate protein. Protein comes in many forms as
seen on this list however the amount you need depends
on both your current bodyweight and your body fat.
The general consensus is 1g per pound of bodyweight
or 2.2g per kilo of bodyweight, data once again
provided by Eric Helms et al shows that eating more
protein than this creates an effect of "diminishing
returns" in terms of preserving muscle however an
increase may improve satiety.
But an overdose of protein can be harmful to your
kidney health so use adequately. Consuming protein
like this must also be done consistently to ensure
results, there's little point in adhering strictly in the
week to blow it all off and eat junk on the weekend and
then rinse and repeat. Protein is king when it comes to
preserving muscle mass and carbs and fats whilst
important play second fiddle to protein. The priority
when setting your nutrient ratios and distributing your
calories should be Protein>Fats>Carbs. Protein first to
preserve muscle and provide energy, fats second to
regulate hormones and t-levels and carbs last to
provide glycogen and energy to the muscles. A typical
ratio is 25% protein, 25% fat and 50% carbs or you can
switch carbs and fat percentages depending on your
preference and anecdotal results. That being said
there is a problem I've found with the above equation
which is that its not suitable if you are especially
overweight at 270lbs/122kg+. Eating 270g of protein
overtime is a surefire way to be left with one kidney, To
correct this simply follow this equation by first finding
out your body fat percentage-navy body fat
calculator. For example if you were a 270lbs male at
35% body fat this method makes you eat the same
amount of protein as the weight of your lean tissue.
270lbs x 1= 270g 270 x 0.35= 94.5. 270-94.5= 175.5g of
protein.
Exercise-
Exercise is a tool to supplement your diet and
increase your energy expenditure thus decreasing
your bodyweight. I recommend lifting weights with a
balance of hypertrophy and strength to initially
increase your deficit and then once you get to lower
levels of body fat you can introduce cardio. Too
much cardio can be metabolic (muscle loss) and
lead to the aforementioned problem regarding
metabolism so use wisely and sparingly. A weight
lifting routine I'd recommend for beginners is the
Starting Strength 5x5 full body routine by Mark
Rippetoe where you hit the major muscle groups of
your body 3x a week by using compound lifts such as
the bench press, squat and deadlift. Compound lifts
hit multiple muscles of the same group, for example
the bench press works the chest, shoulders, triceps
and lats whilst the deadlift works the major back
muscles, biceps and legs. This routine is superior for
beginners because frequency of training is key at the
start as opposed to volume or intensity.
Furthermore in a full body routine you work your
muscles 3x a week as opposed to a body part split
that only works your muscles once a week or push
pull legs split which only works your muscles 2x a
week. A generic full body routine looks like this-
There are many different forms of cardio like
boxing or sprinting or other outdoor activities
however when using strictly gym equipment there
are two main types of cardio forms that can be
used on machines like the treadmill or the
elliptical. These are LISS (low intensity steady
state cardio) and HIIT (high intensity interval
training). If you are 25% body fat or higher I would
recommend LISS cardio, this is because it is easier
on your joints and will not tax your nervous
system as highly as HIIT training would. To
perform LISS cardio set your treadmill speed at a
slow/medium walking pace and increase the
incline highly, to burn a decent amount of calories
via this method you'd want to keep at it for a
longer period of time depending on your level of
fitness.
If you are 20% body fat or below I would
recommend HIIT cardio not only because your level
of fitness should be able to handle it but also
because its less time consuming and more effective
at burning calories than LISS. As well as this HIIT
burns calories even after you have finished doing it
due to the elongated elevated heart rate as
opposed to LISS which only burns calories during
the session and a small window afterwards. To do
HIIT training, switch between a walking pace and
sprinting pace at 3-1 minute intervals. Ideally you'd
want to reach a fitness level capable of switching
from LISS to HIIT as soon as you are able as its
more effective in achieving your goals.
Daily steps is also another underrated way to
increase the calories you burn, personally my goal
is to complete 7500 steps daily however I scaled up
from 2500 steps. By doing this I burnt more calories
and used it eat more calories which makes the
process easier. For example to lose body fat you
could eat 3000 calories at this point in time
however had if you're not doing daily steps you
would only eat 2700/2800 calories. These can
easily be tracked by your smartphone or a fitness
watch, the calories you burn by doing so can also
be estimated using this chart.
Fasting, Intermittent Fasting, Ketogenic Diet
The dieting methods listed above are not fads
but are sometimes portrayed as this holy grail
of weight loss that will solve all your
problems, you've probably seen them
scattered across this site and others with
people claiming absurd things. These diets are
simply manipulations of CICO and have their
benefits and disadvantages, for example
intermittent fasting is great at regulating
insulin sensitivity which is directly correlated
with your fat cells however if you're eating
more than your maintenance calories within
that window you will gain weight not lose
weight. Another example is the ketogenic diet
which I only recommend for mini-cuts and
even then its not a favourite of mine. Carbs
are vital to how you perform when you
exercise and so by taking away that energy
source you are taking away from
hypertrophy/strength feats you could be
achieving. Remember these methods
supplement CICO not the other way around.
The Golden %
Once you reach what I believe is the optimal
body fat percentage for facial/body
aesthetics (12/10%) the law of diminishing
returns also appears here. This is because at
this point you have reaped the benefits of
losing body fat and anything lower starts to
reach those levels of gauntness that isn't
desirable and the risk of losing muscle is too
high if you go any lower (if natural). There is
very little you can do at this point and if you
are at this point then you have truly reached
your max potential as a a natural softmaxer
at least in terms of leanmaxxing. I would
advise you to keep hydrated and regulate
your sodium levels to avoid facial bloat and
eat volume foods and foods high in fibre to
keep satiated in order to maintain this level
of body fat because it is by no means easy
but that is the cost of leanmaxxing.