>>14135299>optimalNobody fucking knows this, it's a crapshoot of /fit/-bros learning best practices and then failing to correctly adapt the "optimum" to the particulars of their body, or if they get lucky, get their gains, only to realize 30 years later they failed to take wear and tear into account, and then they have ligament problems in their old age.
"Scientifically", exercise, and its interplay with nutrition, safety, and the need to get gains, is one of the most poorly researched areas of medicine, marginally more rigorous and well-explored than gender-theoretic treatments for gender dysphoria. The closest respectable sub-fields are kinesthesiology and nutritional science.
