Basics of programming for hypertrophy: Intensity, volume, frequency. >How to Intensity
Go to failure on all your working sets. >How to Volume
Do enough sets per muscle group to accumulate stimulus to the muscle - the range people talk about is around 10-20 sets per week per muscle group. >How to Frequency
Stimulating the muscles often enough is paramount and why bro splits are generally bad. 2 times a week minimum for your muscles.
Some you can do very high frequency like upper back, shoulders, calves and neck as they recover quickly.
Now you have all you need to build muscle, when it comes to the lifting side anyways. Make a program, or steal one (make sure it has these 3 things down right or it's useless), and go lift
Bonus: rest pause training
Bones 2: reverse pyramid training
For first 4-6 months: >Starting Strength 3rd Edition by M.Rippetoe >Practical Programming for Strength Training by M.Rippetoe
or >Strong Lifts by Mehdi
Then you do everything according to yourself. Many people usually go for Greyskull LP.
God PLEASE don’t fall for the starting strength meme. For the love of all that is good in the world don’t make this mistake. These people are other fat lard powerlifters or playing a joke on you.
You want a bodybuilding routine Arnold is great. They’re recommending you a way to become a fatass who deadlifts once a week and gorges on milk the other 6 days.
No. Mainly because Arnold always was a sociopath who would give people awful advice and ruin their gains. He also is a massive sellout, he will always shill worst kind of advice and products, because he's getting paid for it.
For first 4-6 months: >Starting Strength 3rd Edition by M.Rippetoe >Practical Programming for Strength Training by M.Rippetoe
or >Strong Lifts by Mehdi
Then you do everything according to yourself. Many people usually go for Greyskull LP.
If you want wrong advices
I just want clear and simple advice and methods that actually work, why does everything have to be so complicated
Basics of programming for hypertrophy: Intensity, volume, frequency.
>How to Intensity
Go to failure on all your working sets.
>How to Volume
Do enough sets per muscle group to accumulate stimulus to the muscle - the range people talk about is around 10-20 sets per week per muscle group.
>How to Frequency
Stimulating the muscles often enough is paramount and why bro splits are generally bad. 2 times a week minimum for your muscles.
Some you can do very high frequency like upper back, shoulders, calves and neck as they recover quickly.
Now you have all you need to build muscle, when it comes to the lifting side anyways. Make a program, or steal one (make sure it has these 3 things down right or it's useless), and go lift
Bonus: rest pause training
Bones 2: reverse pyramid training
What about stuff like dieting and protein, and cutting/bulking
Just google it I was trying to write some legit advice that's hard to find and you want me to post wikipedia shit
The last rep most intense one is the highest quality one bringing the most gains. Wtf are you doing if you're not going to failure??
>Go to failure on all your working sets.
Gigaretard mode
i will never trust this fucker after watching that kek
He was on the sigma grindset.
>Fuck your freedoms.
You'll need something to lift up and down to
Like the book
why would i listen to him if he's known to give people wrong advices on purpose
chapter 1: roiding
possibly these two, as well
maybe?
thank you for the straight answer
God PLEASE don’t fall for the starting strength meme. For the love of all that is good in the world don’t make this mistake. These people are other fat lard powerlifters or playing a joke on you.
You want a bodybuilding routine Arnold is great. They’re recommending you a way to become a fatass who deadlifts once a week and gorges on milk the other 6 days.
No. Mainly because Arnold always was a sociopath who would give people awful advice and ruin their gains. He also is a massive sellout, he will always shill worst kind of advice and products, because he's getting paid for it.
ok.. if not this, then what?
let's solve it once and for all
For first 4-6 months:
>Starting Strength 3rd Edition by M.Rippetoe
>Practical Programming for Strength Training by M.Rippetoe
or
>Strong Lifts by Mehdi
Then you do everything according to yourself. Many people usually go for Greyskull LP.
>i need a book to tell me how to lift weights
literally ngmi
Yes