jordan.w0z
Bronze
- Joined
- Jun 14, 2025
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NUTRITION
Protein should be 0.8g per lb minimum. Going over 1g/lb doesn’t magically build more muscle so don’t overthink that.
Fats should be at least 0.3g/lb. If you go under this your hormones will tank, so don’t be stupid.
Fill the rest with carbs. Mostly slow digesting ones, but have some fast carbs 60–90 mins before you train.
Caffeine can be 3–9mg per kg before lifting if you want an actual boost.
Most people ignore micronutrients. Just use Cronometer and make sure you’re hitting the RDIs for vitamins/minerals.
TRAINING SPLIT
Training matters more than diet for building muscle. You can out-train a mid diet, but you can’t out-diet bad training.
Frequency > volume. A muscle starts losing stimulus at around 36 hours, so you should train everything 2–3.5x a week.
Good splits that do this:
VOLUME
If you’re training frequently, you don’t need a bunch of sets.
3–8 sets per muscle per week is fine.
Start low, slowly increase until you feel recovery dropping off. That’s your sweet spot.
Work mostly in the 5–10 rep range. If your form falls apart on 5s, do higher reps. Doesn’t matter.
EXCERSIZE SELECTION
Single-joint movements almost always hit the target muscle better than multi-joint lifts.
Bench press uses a ton of joints → less direct chest stimulus.
Pec fly = pure chest.
Pick single-joint when you can.
BEST EXERCISES:
Chest (mid/lower): pec deck / fly
Upper chest: low-to-high fly
Front delt: shoulder press
Side delt: laterals
Rear delt: rear delt fly / reverse pec deck
Traps/upper back: kelso shrug / upper-back style row
Biceps: any curl
Tricep long head: extensions
Tricep medial/lateral: JM press
Brachioradialis: top-half reverse curls
Lats: pulldowns + sagittal plane rows
Quads: leg extensions + squat pattern
Hamstrings: curls + SLDL
Calves: straight-leg calf raise
Adductors: adductor machine (not gay)
Glutes: hip thrust + abductor (kinda gay ngl)
Abs: any crunch (not required)
CUTTING/BULKING
Don’t bulk.
Bulking just means getting fat and coping about it.
Cut to somewhere around 10–20% bodyfat. If you’re still in puberty, stay above 20% so you’re not in a deficit for too long.
Once you’re lean, stay around the same weight.
Track daily.
Weight should only go up like 0.25 lbs/week max.
STERIODS
I haven’t used them so don’t ask me. There are guys here who know way more.
This is a remake of another thread I made where I was rambling but this one is more to the point if you have any questions, ask and I’ll be happy to answer
Protein should be 0.8g per lb minimum. Going over 1g/lb doesn’t magically build more muscle so don’t overthink that.
Fats should be at least 0.3g/lb. If you go under this your hormones will tank, so don’t be stupid.
Fill the rest with carbs. Mostly slow digesting ones, but have some fast carbs 60–90 mins before you train.
Caffeine can be 3–9mg per kg before lifting if you want an actual boost.
Most people ignore micronutrients. Just use Cronometer and make sure you’re hitting the RDIs for vitamins/minerals.
TRAINING SPLIT
Training matters more than diet for building muscle. You can out-train a mid diet, but you can’t out-diet bad training.
Frequency > volume. A muscle starts losing stimulus at around 36 hours, so you should train everything 2–3.5x a week.
Good splits that do this:
- full body every other day
- upper/lower
- anterior/posterior
- ppl ppl / ppl-ul variants
VOLUME
If you’re training frequently, you don’t need a bunch of sets.
3–8 sets per muscle per week is fine.
Start low, slowly increase until you feel recovery dropping off. That’s your sweet spot.
Work mostly in the 5–10 rep range. If your form falls apart on 5s, do higher reps. Doesn’t matter.
EXCERSIZE SELECTION
Single-joint movements almost always hit the target muscle better than multi-joint lifts.
Bench press uses a ton of joints → less direct chest stimulus.
Pec fly = pure chest.
Pick single-joint when you can.
BEST EXERCISES:
Chest (mid/lower): pec deck / fly
Upper chest: low-to-high fly
Front delt: shoulder press
Side delt: laterals
Rear delt: rear delt fly / reverse pec deck
Traps/upper back: kelso shrug / upper-back style row
Biceps: any curl
Tricep long head: extensions
Tricep medial/lateral: JM press
Brachioradialis: top-half reverse curls
Lats: pulldowns + sagittal plane rows
Quads: leg extensions + squat pattern
Hamstrings: curls + SLDL
Calves: straight-leg calf raise
Adductors: adductor machine (not gay)
Glutes: hip thrust + abductor (kinda gay ngl)
Abs: any crunch (not required)
CUTTING/BULKING
Don’t bulk.
Bulking just means getting fat and coping about it.
Cut to somewhere around 10–20% bodyfat. If you’re still in puberty, stay above 20% so you’re not in a deficit for too long.
Once you’re lean, stay around the same weight.
Track daily.
Weight should only go up like 0.25 lbs/week max.
STERIODS
I haven’t used them so don’t ask me. There are guys here who know way more.
This is a remake of another thread I made where I was rambling but this one is more to the point if you have any questions, ask and I’ll be happy to answer
