Sarmgoblin14
#1 Jeremy Meeks hater
- Joined
- Nov 13, 2026
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What should my set/rep range be?
Considering you're in this community, you probably already know that you should be training to failure. What works for some people may not work for others, but I find that doing 2 sets of around 5-8 reps (failure in that range) is most benifitial. Some people benefit from doing 3 sets of 5-8, or even 1 set of 5-8. Most commonly, however, 2 sets of 5-8 reps is the most optimal for muscle growth.
What should my split look like?
Your split should work out in a way that you hit each muscle group 3 times a week. (except legs cus they take longer to recover) However, for some muscles that recover fast, you can throw them in on unrelated days to achieve 4x frequency on that muscle. For example, my biceps recover abnormally fast, so I hit biceps on all upper days, and on one of my lower days.
My split is as follows:
Mon-Upper
Tues-Lower+biceps
Wed-Rest
Thurs-Upper
Fri-Lower
Sat-Upper
Sun-Rest
Isolation vs. Compound movements: which is best for muscle growth?
In my experience, isolating each muscle is a ginormous waste of time. Your front delts are already being worked on literally every chest movement, so shoulder pressing is pretty much unnecessary. Plus, your front delts are only worked in the top half ROM of the movement, the rest of the shoulder press is mainly side delt. Everyone should utilize compound movements, because not only does it cut back on total time spent in the gym by a lot, but it also greatly reduces fatigue compared to isolating every muscle group. Thats not to say you shouldn't do isolation movements, but if you're doing SLDLs on a lower day, there's just really no need to do more than one more hamstring movement. Same with, for example, bench press. If you bench, then do a fly, then a shoulder press, you're doing 3 front delt exercises in one session, and the front delts will be a limiting factor in how much you can lift if you continue having such high volume with those muscles. I'm dragging this out atp but with bench your triceps are being worked too so only do one other movement that hits triceps. I would just do a pushdown.
Should I train small muscles like serratus anterior and tibialis?
No shut the fuck up and lift
How important is form?
very important, especially if you are going to failure. You should always maintain good form, however exceptions can be made for the last rep when you need to squeeze out a cheat rep or two
How long should I rest in between sets?
2-3 minutes, try to stay off your phone as much as possible. not only do you get distracted easier but it will just make your workout so much better when you stay off your phone
Should I bulk or cut? And if I bulk, how?
Fat=cut
Skinny/average=bulk
First, find your maintenance calories. Find them here
Add 300-500 to that number, and that's the amount of calories you will eat in a day to be in an effective surplus.
This is known as a lean bulk. A dirty bulk is pretty self explanatory but its when you eat dogshit slop all day and get fat then call it a bulk
My personal progress:
In between the back pictures its been like 6 months but inbetween the front double bi vacuum picture its only been about 4 months
IN CONCLUSION:
Maximize intensity while minimizing fatigue, be cautious of overworking muscles by using them too often in the same workout, and also maintain good form. Hit each muscle group twice a week at the very least but as I said, 3x is the way to go (except for legs). If people fw my guide i'll do another one on diet
This is my first post on the forum if anyone has advice on shit to do that would make my guides better than lmk
Considering you're in this community, you probably already know that you should be training to failure. What works for some people may not work for others, but I find that doing 2 sets of around 5-8 reps (failure in that range) is most benifitial. Some people benefit from doing 3 sets of 5-8, or even 1 set of 5-8. Most commonly, however, 2 sets of 5-8 reps is the most optimal for muscle growth.
What should my split look like?
Your split should work out in a way that you hit each muscle group 3 times a week. (except legs cus they take longer to recover) However, for some muscles that recover fast, you can throw them in on unrelated days to achieve 4x frequency on that muscle. For example, my biceps recover abnormally fast, so I hit biceps on all upper days, and on one of my lower days.
My split is as follows:
Mon-Upper
Tues-Lower+biceps
Wed-Rest
Thurs-Upper
Fri-Lower
Sat-Upper
Sun-Rest
Isolation vs. Compound movements: which is best for muscle growth?
In my experience, isolating each muscle is a ginormous waste of time. Your front delts are already being worked on literally every chest movement, so shoulder pressing is pretty much unnecessary. Plus, your front delts are only worked in the top half ROM of the movement, the rest of the shoulder press is mainly side delt. Everyone should utilize compound movements, because not only does it cut back on total time spent in the gym by a lot, but it also greatly reduces fatigue compared to isolating every muscle group. Thats not to say you shouldn't do isolation movements, but if you're doing SLDLs on a lower day, there's just really no need to do more than one more hamstring movement. Same with, for example, bench press. If you bench, then do a fly, then a shoulder press, you're doing 3 front delt exercises in one session, and the front delts will be a limiting factor in how much you can lift if you continue having such high volume with those muscles. I'm dragging this out atp but with bench your triceps are being worked too so only do one other movement that hits triceps. I would just do a pushdown.
Should I train small muscles like serratus anterior and tibialis?
No shut the fuck up and lift
How important is form?
very important, especially if you are going to failure. You should always maintain good form, however exceptions can be made for the last rep when you need to squeeze out a cheat rep or two
How long should I rest in between sets?
2-3 minutes, try to stay off your phone as much as possible. not only do you get distracted easier but it will just make your workout so much better when you stay off your phone
Should I bulk or cut? And if I bulk, how?
Fat=cut
Skinny/average=bulk
First, find your maintenance calories. Find them here
Add 300-500 to that number, and that's the amount of calories you will eat in a day to be in an effective surplus.
This is known as a lean bulk. A dirty bulk is pretty self explanatory but its when you eat dogshit slop all day and get fat then call it a bulk
My personal progress:
In between the back pictures its been like 6 months but inbetween the front double bi vacuum picture its only been about 4 months
IN CONCLUSION:
Maximize intensity while minimizing fatigue, be cautious of overworking muscles by using them too often in the same workout, and also maintain good form. Hit each muscle group twice a week at the very least but as I said, 3x is the way to go (except for legs). If people fw my guide i'll do another one on diet
This is my first post on the forum if anyone has advice on shit to do that would make my guides better than lmk
