Gym + routine

[SQL2VD]

This has probably been asked many times before, nothing in BotB for what I'm looking for, so I'll ask you guys.

I need a gym split, I'm 76kg, 6'3/197, I'm looking to gain weight and put on muscle (preferably something like; 2kg muscle:1kg fat)

 

[SQL2VD]

bump

 

[italianltn]

Splits have been over exaggerated in terms of importance. Soon as you're hitting 2 muscle groups weekly with good intensity then thats all you need. Personal favourites I've ran are push pull legs, PPL x Upper Lower and PPL x Arnold. PPL = Push (Chest, Tris, Shoulders), Pull (Back n Bis), Legs. PPL x UL is just PPL but after you've ran PPL, take a rest then hit Upper and then Lower. PPL x Arnold is do PPL, rest, then chest and back and the next day arms and shoulders. Matters more which you prefer over the split. Let me know if you need exercise selection and rep ranges etc.

 

[SQL2VD]

holy bump

 

[SQL2VD]

Splits have been over exaggerated in terms of importance. Soon as you're hitting 2 muscle groups weekly with good intensity then thats all you need. Personal favourites I've ran are push pull legs, PPL x Upper Lower and PPL x Arnold. PPL = Push (Chest, Tris, Shoulders), Pull (Back n Bis), Legs. PPL x UL is just PPL but after you've ran PPL, take a rest then hit Upper and then Lower. PPL x Arnold is do PPL, rest, then chest and back and the next day arms and shoulders. Matters more which you prefer over the split. Let me know if you need exercise selection and rep ranges etc.

It's mostly exercises I need, just a general split with the rep counts, weight's, etc.

 

[SQL2VD]

bump

 

[SQL2VD]

bump!!!!!!!!!!!!!!!!

 

[Blackpillirony]

This has probably been asked many times before, nothing in BotB for what I'm looking for, so I'll ask you guys.

I need a gym split, I'm 76kg, 6'3/197, I'm looking to gain weight and put on muscle (preferably something like; 2kg muscle:1kg fat)

PPL

 

[Blackpillirony]

Splits have been over exaggerated in terms of importance. Soon as you're hitting 2 muscle groups weekly with good intensity then thats all you need. Personal favourites I've ran are push pull legs, PPL x Upper Lower and PPL x Arnold. PPL = Push (Chest, Tris, Shoulders), Pull (Back n Bis), Legs. PPL x UL is just PPL but after you've ran PPL, take a rest then hit Upper and then Lower. PPL x Arnold is do PPL, rest, then chest and back and the next day arms and shoulders. Matters more which you prefer over the split. Let me know if you need exercise selection and rep ranges etc.

Facts.

 

[SQL2VD]

PPL

I might just run PPL, got any workouts I can do to help?

 

[Blackpillirony]

I might just run PPL, got any workouts I can do to help?

I was planning to drop my gym guide for beginners today on .com but I lost all the progress I made so I self banned for 5 days to lock in. You can mark this reply as a solution and I’ll help you via pms.

 

[SQL2VD]

I was planning to drop my gym guide for beginners today on .com but I lost all the progress I made so I self banned for 5 days to lock in. You can mark this reply as a solution and I’ll help you via pms.

ah fuck it, i'll give you a free solution

 

[Blackpillirony]

ah fuck it, i'll give you a free solution

Worthless if I can’t help an user out

 

[Porkjohn888]

This has probably been asked many times before, nothing in BotB for what I'm looking for, so I'll ask you guys.

I need a gym split, I'm 76kg, 6'3/197, I'm looking to gain weight and put on muscle (preferably something like; 2kg muscle:1kg fat)

realistically Maasai jumps or spam push-ups

 

[SQL2VD]

View attachment 4317726
realistically Maasai jumps or spam push-ups

stfu grey

 

[gokorg]

Worthless if I can’t help an user out

You think you could also help me? I just got my gym membership and I don't know shit and don't even know where to start. I am 15 and 174cm at 71kg

 

[criss]

This has probably been asked many times before, nothing in BotB for what I'm looking for, so I'll ask you guys.

I need a gym split, I'm 76kg, 6'3/197, I'm looking to gain weight and put on muscle (preferably something like; 2kg muscle:1kg fat)

Gym is simple, get the right protein intake, stay consistent, and have a decent enough split.
Track ur calories and fat intake, I recommend Myfitnesspal.
Lean bulk, find ur maintenance using a maintenance calc on google (js search it up gng) and go above it by 200-400 max
track ur fat intake to not gain as much fat.

Use a science based split, as they are scientifically proven to increase muscle growth.
such as U/L/R ( Upper body/ Lower body Rest Repeat ) or Fbeod ( Full body every other day )
and for the exercises, u are doing too many reps TOO many. You should be doing 6-8 reps and 2 sets MAX.
UPPER:
Chest: Peck deck 2x6-8, Chest fly (incline) u can switch the incline in ur upper days like upper b.
back: A vertical and horizontal movement, for example. Lat pulldowns (vertical) and rows (horizontal) 2x6-8
Kelso shrugs (search them up if ydk them.) upper traps. 1x6-8
Shoulders: cable lat raises OR machine, reverse fly 2x6-8
Triceps: Pushdown and Dip or JM press 2x6-8 No RIR
biceps: preacher curl and hammer curl ( or reverse) u can switch them on Upper b for incline curls.
Abs: u need flexion, Leg raises, decline sit ups, crunchs 2x10 max (abs are like any muscle, so train they like any.)