vazOkay
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> GYM SBL GUIDE <
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if this helped you even a little bit, pls rep me i spent way too long on this
I hope you found this thread helpful, if you guys see any mistakes or got any question, go ahead and ask me.
top to bottom
if this helped you even a little bit, pls rep me i spent way too long on this
Hypertrophy is built around creating enough mechanical tension in the muscle and consistently progressing over time while recovering properly.
The ONLY driver of muscle growth is mechanical tension.
The ONLY driver of muscle growth is mechanical tension.
Mechanical tension is the force generated within muscle fibers when they contract against resistance, It involves both active contraction and passive stretching of muscles under load, stimulating signaling pathways like mTOR that prompt repair and growth.
mTOR is a control kinase (A kinase is a type of enzyme that transfers a phosphate group from high-energy donor molecules, such as ATP, to specific substrates (phosphorylation), altering their function) that controls cellular metabolism, growth, the increase of cells, and survival in response to nutrient availability, energy status, and growth factors.
mTORC1 and mTORC2 plays a key role in the body's cellular recycling system, with involvement in cancer, diabetes, and neurological disorders
mTORC1 and mTORC2 plays a key role in the body's cellular recycling system, with involvement in cancer, diabetes, and neurological disorders
It’s not the amount of reps: it’s how close you get to failure.
FAILURE IS NOT OPTIONAL
Although too many reps can fatigue you past an ideal point
Simple answer:
Most of your growth work should sit around 6–10 reps per set, pushed hard enough that the last 4–5 reps are genuinely difficult.
10–15 sets per muscle per week is the sweet spot for most people
How that breaks down:
Per workout:
Usually 2-4 sets per muscle per session is enough
TRAIN EACH MUSCLE 2X PER WEEK
More than ~6 sets for one muscle in a single workout often has a negative ROI
More sets ≠ more growth if you can’t recover. The goal is hard sets that progress over time, not just piling volume.
FAILURE IS NOT OPTIONAL
Although too many reps can fatigue you past an ideal point
Simple answer:
Most of your growth work should sit around 6–10 reps per set, pushed hard enough that the last 4–5 reps are genuinely difficult.
10–15 sets per muscle per week is the sweet spot for most people
How that breaks down:
Per workout:
Usually 2-4 sets per muscle per session is enough
TRAIN EACH MUSCLE 2X PER WEEK
More than ~6 sets for one muscle in a single workout often has a negative ROI
More sets ≠ more growth if you can’t recover. The goal is hard sets that progress over time, not just piling volume.
FULL BODY (3X PER WEEK)
You train everything each session (e.g. Mon/Wed/Fri).
Good for people with lmited time
Lower fatigue per session, but more overall recovery demand across the week
Works well if volume per session is controlled (not too many sets per muscle)
UPPER / LOWER (4X PER WEEK)
Upper body one day, lower body next, repeated.
One of the most balanced splits
Hits each muscle ~2x per week (ideal for hypertrophy)
Easier recovery management than full body
Good mix of volume + intensity per session
Example: Upper / Lower / Rest / Upper / Lower
PUSH / PULL / LEGS (PPL)
Push (chest/shoulders/triceps), Pull (back/biceps), Legs.
Very popular.
Usually run 5–6 days/week for best results
Allows high volume per muscle group
Can become fatiguing if recovery or sleep is bad
Works best when repeated twice weekly (PPL x2)
Key Takeaway:
Frequency matters because muscle protein synthesis only stays elevated for ~1–2 days after training. That’s why hitting each muscle 2x per week usually beats 1x, even if total weekly sets are the same.
Final idea:
The “best split” doesn't exist, it’s just the one that lets you:
Get enough weekly sets
Train close to failure
Recover well enough to repeat performance
You train everything each session (e.g. Mon/Wed/Fri).
Good for people with lmited time
Lower fatigue per session, but more overall recovery demand across the week
Works well if volume per session is controlled (not too many sets per muscle)
UPPER / LOWER (4X PER WEEK)
Upper body one day, lower body next, repeated.
One of the most balanced splits
Hits each muscle ~2x per week (ideal for hypertrophy)
Easier recovery management than full body
Good mix of volume + intensity per session
Example: Upper / Lower / Rest / Upper / Lower
PUSH / PULL / LEGS (PPL)
Push (chest/shoulders/triceps), Pull (back/biceps), Legs.
Very popular.
Usually run 5–6 days/week for best results
Allows high volume per muscle group
Can become fatiguing if recovery or sleep is bad
Works best when repeated twice weekly (PPL x2)
Key Takeaway:
Frequency matters because muscle protein synthesis only stays elevated for ~1–2 days after training. That’s why hitting each muscle 2x per week usually beats 1x, even if total weekly sets are the same.
Final idea:
The “best split” doesn't exist, it’s just the one that lets you:
Get enough weekly sets
Train close to failure
Recover well enough to repeat performance
CALORIES:
Maintenance = weight stays the same
Surplus = weight increases
Deficit = weight decreases
If you’re not gaining weight over 2–3 weeks, you’re not in a surplus, no matter what your tracking says
Maintenance = weight stays the same
Surplus = weight increases
Deficit = weight decreases
If you’re not gaining weight over 2–3 weeks, you’re not in a surplus, no matter what your tracking says
PROTEIN
Target: 1.6–2.2g per kg bodyweight per day
Spread across 3–5 meals
Each meal: ~25–40g protein is a good range
Best sources:
Chicken, beef, eggs, fish
Greek yogurt, milk, whey protein
Key idea: more protein doesn’t equal more muscle past the range — consistency matters more than excess.
Target: 1.6–2.2g per kg bodyweight per day
Spread across 3–5 meals
Each meal: ~25–40g protein is a good range
Best sources:
Chicken, beef, eggs, fish
Greek yogurt, milk, whey protein
Key idea: more protein doesn’t equal more muscle past the range — consistency matters more than excess.
CARBOHYDRATE
Primary role: replenish glycogen
3–6g per kg bodyweight per day depending on activity level
Higher end if you train hard or frequently
Best sources:
Rice, potatoes, oats, pasta, fruit
Simple carbs pre/post workout can help performance and recovery.
Primary role: replenish glycogen
3–6g per kg bodyweight per day depending on activity level
Higher end if you train hard or frequently
Best sources:
Rice, potatoes, oats, pasta, fruit
Simple carbs pre/post workout can help performance and recovery.
FATS
Fats are essential for hormone production, including testosterone, and overall health. If it is too low performance and recovery can suffer.
Minimum: 0.6–1.0g per kg bodyweight per day
Don’t go too low for long periods
Best sources:
Eggs, olive oil, avocado
Fatty fish (salmon)
Key idea: fats support your system, but don’t need to dominate your diet.
Fats are essential for hormone production, including testosterone, and overall health. If it is too low performance and recovery can suffer.
Minimum: 0.6–1.0g per kg bodyweight per day
Don’t go too low for long periods
Best sources:
Eggs, olive oil, avocado
Fatty fish (salmon)
Key idea: fats support your system, but don’t need to dominate your diet.
SUPPLEMENTS (optional, not required)
Whey protein: convenience, not necessity
Creatine monohydrate: 3–5g daily
Caffeine & Beta: pre-workout performance boost
> Beta-alanine is a non-essential amino acid which delays fatigue by boosting carnosine levels that buffer muscle acidity. It is known to cause a harmless, temporary tingling sensation (paresthesia) and is highly effective when taken daily at 2–5 grams.
Whey protein: convenience, not necessity
Creatine monohydrate: 3–5g daily
Caffeine & Beta: pre-workout performance boost
> Beta-alanine is a non-essential amino acid which delays fatigue by boosting carnosine levels that buffer muscle acidity. It is known to cause a harmless, temporary tingling sensation (paresthesia) and is highly effective when taken daily at 2–5 grams.
I hope you found this thread helpful, if you guys see any mistakes or got any question, go ahead and ask me.
