Haven't seen one of these on here yet, so I thought I might share my expertise. Ill try to keep it short cuz mfs on here have the attention spam of a 3 year old, but PLEASE know its impossible to condense all the information necessary in a fucking guide without it being 10.000 words (if you want me to make a full guide let me know). I do suggest you read all of it because the information is useful
A lot of people associate the gym with gymrats, hardcore 6 times a week shredded mfs, no, you can still make progress by going twice a week as long as youre training PROPERLY and getting good nutrition and sleep, this is the most important thing. Going to the gym and seeing efficient gains isnt as hard as a lot of people make it out to be.
FIRST THING FIRST: No, you don't need to do some bullshit scientific exercise like the one shown below:
On the contrary, this exercise actually limits your range of motion (ROM) and extremely targetted exercises strive to avoid training any secondary muscle group. For example, triceps would be a secondary muscle group on bench press, they arent trained directly, the pectoralis is, but they get indirectly trained due to the path of resistance. The problem with these super scientific exercises is that youll end up over developing one muscle and neglect the secondary ones, sure... youll look interesting but when it comes to non-targetted movements youll be extremely weak... stick to the known excersises please... youre not some super intelligent chud who just invented a crazy excercise to boost hypertrophy by 500%.
WORKOUT SPLIT:
First step is to create a routine, everyone has heard of PPL (Push Pull Legs), Upper-Lower, Arnold Split, etc... and ill bet youve seen videos on tiktok or instagram with the title "upper-lower boosted my gains by 20%" or some bullshit goyslop meant for you to click, the truth is EVERYONES body is different, they respond differently to different splits, there is NO split guaranteed to be the most effective for everyone. The reason some of you might have tried different splits and seen 'better' results is due to training volume change, intensity change or even placebo. My advice is to spend some time with the most common splits, train for 3-6 months with them and see which ones you have seen the "most progress" even though that term isnt exactly quantifiable. I started with Arnold Split for a year, then switched to Upper lower, then back to a modified Arnold. whichever split you choose, don't switch out the exercises frequently, allow yourself to get progressive overload on excersises, thats how you ACTUALLY build muscle, for example, doing benchpress for 6 months, you might have benched 60kg at the start, but after the 6 months your new max might be 80kg.
Progressive overload means increasing the rep weight whenever you reach your rep limit, for example, I increase the weight by 2.5kg every time I reach 10 reps with my current weight. EVERYONE OVERLOOKS ADDING RESISTANCE. its so important you keep track of your rep weight, if not youll end up not seeing the muscle gain you were wishing for if you just do 5 reps one day and 4 the next because you dont 'feel like it'.
HOW TO CREATE A SPLIT:
When creating or following a split or training program start by putting your compound or heavy lifts first, benchpress, pullups, rows, etc... They require the most amount of effort and energy. you can then follow up with your targetted excersises like curls, pushdowns, etc... For example my first day is chest and back, I do one compound chest excersise, then I go to one compound back excersie, and switch until my split is done, or, I wouldnt suggest doing all chest first and then the back ones last, because youre wasting all your energy on the chest and then wont be able to put as much effort into the back excersises, itll leave you with an underdeveloped back. If youre looking for a certain aesthetic, V-taper lmao? focus on shoulder excersises first on whichever day you have them, itll help immensly, trust me.
SLEEP AND NUTRITION:
Sleep is the MOST overlooked part of training, without proper sleep youll just be wasting those hours in the gym, sleep is important for everything, please get at least 7.5 hours of sleep daily. I dont mean 2 hours here, 4 hours there, and then a quick nap, I mean deep REM sleep.
Nutrition is also often neglected, protein is essential for repairing muscles and body function, usually, people hover around 1g of protein per lbs of body weight, or 2 grams of protein per kg of bodyweight. There are plenty of studies done about this. I couldnt find a graph online depicting the protein to BW \(bodyweight) ratio but take it from me, ive studied this immensly. After a certain amount of protein, it becomes useless and will NOT be processed by your system and will just be shit out. Im sure youve heard of Ronnie Coleman taking over 400g of protein daily while he only weighs 300lbs, thats fucking useless bullshit, his body stopped processing it after like 310g. Its hard to explain but the protein to BW graph exponentially increases until you get to your BW and then it plateaus. if youre 200lbs, I wouldnt take more than 200g of protein. I am currently 180lbs, and I am taking on avg 150-180g daily, while its not OPTIMAL the graph is exponential, 160 is close enough to the maximum that it wont really hurt if I dont add the extra 20g. Everything I said here is basically a summarization of Jeff Nippards video on protein:
View: https://www.youtube.com/watch?v=Pok0Jg2JAkE
(watch it if youd like a more in depth explanation)
Regarding carbs and the rest of the nutrients, you dont really need to worry about this, most likely youre getting enough of everything daily, if you really want you can research this yourself if youre extremely serious or ask chatgpt lol... because itll be futile if I yap another 200 words here.
WHEN TRAINING:
more volume does NOT equal more gains, overtraining exists, although it shouldnt be a worry for you unless youre doing an immense amount of volume. If you see these bodybuilders doing 12-16 sets PER SESSION per muscle group like Jay Cutler, its because hes on PEDs (Preformance Inhancing Drugs) and his body has a lot more energy and recovers a lot quicker. Most cases id tell you to stick to under 10 sets per muscle group PER SESSION (even 10 is kind of extreme). I used to do 12 sets (2-3 years ago) per session per group and I switched to 6 and I've noticed more muscle gain. There are cases in which a natural athlete might benefit from extremely high volume, or extremely low, but thats up to YOU to decide... like I said in the beginning, everyones body is different, you need to test it yourself to see what YOU respond best to.
I recommend you take every, or almost every set to failure if youre doing < 7 sets to get the maximum out of your workout
DO NOT listen to these FAGGOTS like Mike Mentzer with his bullshit 1 rep all out bullshit, hes on cocaine AND PEDs when he trains no shit hes gonna get gains hes a hyper-responder. im sick of retards praising him like hes some sort of God.
You should aim for 5-10 reps per set, as the goat himself Jay Cutler preaches, its the most consistent, please do not go above 10 because the fatigue to muscle activation ratio isnt optimal (this is a massive topic im not going to talk about this here)
moving on to range of motion when training:
ROM is the MOST overlooked thing, please make sure youre not swinging the weight or humping it whatever, you can injure yourself and wont be able to lift for x amount of time. Proper ROM tutorials can be found online for each excercise. I know its hard to remember to lift properly while youre doing your reps but please remember to go all the way down, and all the way up for the stretch.
yes you can complain in the replies about how stretch isnt really proven yap yap yap its the most agreed on technique as of NOW so stfu and go complain on .org
MENTALITY:
whenever youre about to do your set, no bullshit distractions, especially on heavy lifts, you need to be 100% otherwise you might injure yourself. Proper breathing techniques are EXTREMELY important, especially on Compound lifts such as benchpress, Rows, pullups, etc... can really give you an extra rep or 2. For example, on benchpress, when you raise the bar to do your first rep, breath in with your lungs, it creates pressure in your body, and start repping, when you push the bar back up, breathe out, come down = breathe in, and repeat. Same for pullups, pull-up, breathe in, come down, breathe out...
LINKS:
If you want some good youtubers to watch on nutrition and lifting advice etc... here are some:
https://www.youtube.com/@JeffNippard
https://www.youtube.com/@RyanHumiston
https://www.youtube.com/@RealTNF
https://www.youtube.com/@JAREDFEATHERRP (kinda slop but some good info)
https://www.youtube.com/@NoelDeyzel
FINAL COMMENTS:
yes... this is a condensed guide, I could yap for 5 hours but itd be useless, this is good general information.
No, im not very knowledgeable about steriods so dont ask me about them.
Have fun lifting boyos! let me know if I missed anything.
A lot of people associate the gym with gymrats, hardcore 6 times a week shredded mfs, no, you can still make progress by going twice a week as long as youre training PROPERLY and getting good nutrition and sleep, this is the most important thing. Going to the gym and seeing efficient gains isnt as hard as a lot of people make it out to be.
FIRST THING FIRST: No, you don't need to do some bullshit scientific exercise like the one shown below:
On the contrary, this exercise actually limits your range of motion (ROM) and extremely targetted exercises strive to avoid training any secondary muscle group. For example, triceps would be a secondary muscle group on bench press, they arent trained directly, the pectoralis is, but they get indirectly trained due to the path of resistance. The problem with these super scientific exercises is that youll end up over developing one muscle and neglect the secondary ones, sure... youll look interesting but when it comes to non-targetted movements youll be extremely weak... stick to the known excersises please... youre not some super intelligent chud who just invented a crazy excercise to boost hypertrophy by 500%.
WORKOUT SPLIT:
First step is to create a routine, everyone has heard of PPL (Push Pull Legs), Upper-Lower, Arnold Split, etc... and ill bet youve seen videos on tiktok or instagram with the title "upper-lower boosted my gains by 20%" or some bullshit goyslop meant for you to click, the truth is EVERYONES body is different, they respond differently to different splits, there is NO split guaranteed to be the most effective for everyone. The reason some of you might have tried different splits and seen 'better' results is due to training volume change, intensity change or even placebo. My advice is to spend some time with the most common splits, train for 3-6 months with them and see which ones you have seen the "most progress" even though that term isnt exactly quantifiable. I started with Arnold Split for a year, then switched to Upper lower, then back to a modified Arnold. whichever split you choose, don't switch out the exercises frequently, allow yourself to get progressive overload on excersises, thats how you ACTUALLY build muscle, for example, doing benchpress for 6 months, you might have benched 60kg at the start, but after the 6 months your new max might be 80kg.
Progressive overload means increasing the rep weight whenever you reach your rep limit, for example, I increase the weight by 2.5kg every time I reach 10 reps with my current weight. EVERYONE OVERLOOKS ADDING RESISTANCE. its so important you keep track of your rep weight, if not youll end up not seeing the muscle gain you were wishing for if you just do 5 reps one day and 4 the next because you dont 'feel like it'.
HOW TO CREATE A SPLIT:
When creating or following a split or training program start by putting your compound or heavy lifts first, benchpress, pullups, rows, etc... They require the most amount of effort and energy. you can then follow up with your targetted excersises like curls, pushdowns, etc... For example my first day is chest and back, I do one compound chest excersise, then I go to one compound back excersie, and switch until my split is done, or, I wouldnt suggest doing all chest first and then the back ones last, because youre wasting all your energy on the chest and then wont be able to put as much effort into the back excersises, itll leave you with an underdeveloped back. If youre looking for a certain aesthetic, V-taper lmao? focus on shoulder excersises first on whichever day you have them, itll help immensly, trust me.
SLEEP AND NUTRITION:
Sleep is the MOST overlooked part of training, without proper sleep youll just be wasting those hours in the gym, sleep is important for everything, please get at least 7.5 hours of sleep daily. I dont mean 2 hours here, 4 hours there, and then a quick nap, I mean deep REM sleep.
Nutrition is also often neglected, protein is essential for repairing muscles and body function, usually, people hover around 1g of protein per lbs of body weight, or 2 grams of protein per kg of bodyweight. There are plenty of studies done about this. I couldnt find a graph online depicting the protein to BW \(bodyweight) ratio but take it from me, ive studied this immensly. After a certain amount of protein, it becomes useless and will NOT be processed by your system and will just be shit out. Im sure youve heard of Ronnie Coleman taking over 400g of protein daily while he only weighs 300lbs, thats fucking useless bullshit, his body stopped processing it after like 310g. Its hard to explain but the protein to BW graph exponentially increases until you get to your BW and then it plateaus. if youre 200lbs, I wouldnt take more than 200g of protein. I am currently 180lbs, and I am taking on avg 150-180g daily, while its not OPTIMAL the graph is exponential, 160 is close enough to the maximum that it wont really hurt if I dont add the extra 20g. Everything I said here is basically a summarization of Jeff Nippards video on protein:
(watch it if youd like a more in depth explanation)
Regarding carbs and the rest of the nutrients, you dont really need to worry about this, most likely youre getting enough of everything daily, if you really want you can research this yourself if youre extremely serious or ask chatgpt lol... because itll be futile if I yap another 200 words here.
WHEN TRAINING:
more volume does NOT equal more gains, overtraining exists, although it shouldnt be a worry for you unless youre doing an immense amount of volume. If you see these bodybuilders doing 12-16 sets PER SESSION per muscle group like Jay Cutler, its because hes on PEDs (Preformance Inhancing Drugs) and his body has a lot more energy and recovers a lot quicker. Most cases id tell you to stick to under 10 sets per muscle group PER SESSION (even 10 is kind of extreme). I used to do 12 sets (2-3 years ago) per session per group and I switched to 6 and I've noticed more muscle gain. There are cases in which a natural athlete might benefit from extremely high volume, or extremely low, but thats up to YOU to decide... like I said in the beginning, everyones body is different, you need to test it yourself to see what YOU respond best to.
I recommend you take every, or almost every set to failure if youre doing < 7 sets to get the maximum out of your workout
DO NOT listen to these FAGGOTS like Mike Mentzer with his bullshit 1 rep all out bullshit, hes on cocaine AND PEDs when he trains no shit hes gonna get gains hes a hyper-responder. im sick of retards praising him like hes some sort of God.
You should aim for 5-10 reps per set, as the goat himself Jay Cutler preaches, its the most consistent, please do not go above 10 because the fatigue to muscle activation ratio isnt optimal (this is a massive topic im not going to talk about this here)
moving on to range of motion when training:
ROM is the MOST overlooked thing, please make sure youre not swinging the weight or humping it whatever, you can injure yourself and wont be able to lift for x amount of time. Proper ROM tutorials can be found online for each excercise. I know its hard to remember to lift properly while youre doing your reps but please remember to go all the way down, and all the way up for the stretch.
yes you can complain in the replies about how stretch isnt really proven yap yap yap its the most agreed on technique as of NOW so stfu and go complain on .org
MENTALITY:
whenever youre about to do your set, no bullshit distractions, especially on heavy lifts, you need to be 100% otherwise you might injure yourself. Proper breathing techniques are EXTREMELY important, especially on Compound lifts such as benchpress, Rows, pullups, etc... can really give you an extra rep or 2. For example, on benchpress, when you raise the bar to do your first rep, breath in with your lungs, it creates pressure in your body, and start repping, when you push the bar back up, breathe out, come down = breathe in, and repeat. Same for pullups, pull-up, breathe in, come down, breathe out...
LINKS:
If you want some good youtubers to watch on nutrition and lifting advice etc... here are some:
https://www.youtube.com/@JeffNippard
https://www.youtube.com/@RyanHumiston
https://www.youtube.com/@RealTNF
https://www.youtube.com/@JAREDFEATHERRP (kinda slop but some good info)
https://www.youtube.com/@NoelDeyzel
FINAL COMMENTS:
yes... this is a condensed guide, I could yap for 5 hours but itd be useless, this is good general information.
No, im not very knowledgeable about steriods so dont ask me about them.
Have fun lifting boyos! let me know if I missed anything.
