Iblamesebitas
Iron
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- Jan 20, 2026
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HOLY GRAIL OF BODYBUILDING
MUSIC OF THE THREAD:
1. Rep Ranges
- Don't obsess over an exact number of reps, it's a range.
- Advanced: 3-6 reps.
- Everyone else: 6-8 reps is ideal, since you tolerate the load better and keep good form.
- No real need to go past 8 reps, but it's fine if you want to.
- What actually matters is hitting a high level of effort on the set, not the exact rep count.
2. Volume (Sets)
- Train each muscle group 2-3x per week.
- Weekly range: 4-10 sets per muscle group.
- Training a muscle 2x/week? Do 2-5 sets per session.
- Training it 3x/week? Do 1-3 sets per session (more frequency, less volume per session).
- Don't micromanage "should I do 2 sets of bench and 2 of flyes?" That's irrelevant, you already have your answer from the weekly range.
- You can't have high frequency AND high volume at the same time. Pick one.
3. What Actually Builds Muscle
- It's not the load, the reps, or the number of sets.
- It's mechanical tension.
- The closer you get to failure, the slower the contraction becomes, whether the weight is heavy or light.
- So the priority isn't "how many sets can I do," it's "how strong can I get." More muscle means more force production capacity.
4. Injuries
- You don't get hurt from lifting heavy
- You get hurt from exceeding your tolerance threshold, often from a range of motion your body isn't adapted to yet.
5. Protein
- 0.8g per pound of bodyweight is the sweet spot. No need for more.
- 25-40g per meal is enough (studies show no real difference between 20g and 40g).
- Example: someone at 180lb needs about 110-160g a day. That covers it.
- Don't obsess over exact numbers.
6. Surplus vs Deficit
- A surplus isn't necessary for muscle growth. You can gain muscle in a deficit.
- Muscle growth is slow, measured in grams, not pounds.
- Don't force 1-2lb/week gains on the scale. 1lb is already the ceiling, not the goal.
7. Exercises by Muscle Group
- Calves: skip the bent-knee focus, prioritize deep range of motion with pauses, straight leg.
- Quads: knee extension with a fixed hip trains the whole quad, but squats are still practical.
- Hamstrings: seated leg curl is the ideal option, paired with hip extension using a straight/fixed knee.
- Glutes: reduce hamstring involvement in hip extension to emphasize glute and adductor magnus more.
8. Training Split
- Doesn't matter if you do Full Body, Upper/Lower, or Push Pull Legs. Results don't change significantly.
- In Full Body: don't force unilateral work into every session, alternate it.
- Don't cram isolation exercises (face pulls, lateral raises) into every session. Rows and shoulder press already cover enough.
- Rotate what you isolate or train unilaterally between sessions.
9. Cardio
- Doesn't kill your muscle gains.
- Do what you enjoy, heart rate is basically irrelevant.
- What matters is progressively increasing how long you can sustain the effort.
10. Frequency (2x vs 3x)
- No real statistical difference between the two.
- Depends on your lifestyle and personal preference.
- Not worth fighting over.
Hopefully this helps who is serious on maxing his body,this covers the basics and some more complicated topics even for advanced lifters. I will be answering questions if you have any. Just reply
THANKS FOR READING PEOPLE
THANKS FOR READING PEOPLE
