How to actually build a lot of muscle during puberty?

[IamLarpingaLot]

Ive been going to the gym for about a year now, using proggresive overload and the PPL split and i have built barely any muscle. Is there just a limit on the amount of muscle you can build NATURALLY during puberty? Ive tried so many fucking splits before it too, and i have seen no change. can someone help with this

 

[Deftones_enjoyer]

your genetics are just cooked for muscle building prob type 1 muscle dominant
changing splits wont do shit if your already training at atleast 2x frequency

 

[Boosie’s_Build]

U can grow muscle with any split. What people don’t understand is that they need sleep and food, and a work out, if 1 of these 3 pillars is missing then u won’t get optimal gains.

 

[IamLarpingaLot]

your genetics are just cooked for muscle building prob type 1 muscle dominant
changing splits wont do shit if your already training at atleast 2x frequency

is there a way to tell for sure that my genetics are bad coz i might be training completely retarded

 

[Deftones_enjoyer]

tell me your training split rep range sets exercises ill tell you if you train like a retard also how much you sleep and nutrition

 

[IamLarpingaLot]

MONDAY PUSH bench press 2x8-10 ,Weighted Dips 2x8-10 ,incline db press 2x8-10, lat raises 2x12-20

WEDNESDAY PULL weighted pull ups 2x8-10, cable row 2x8-10, cable curls 3x8-12.

Saturday LEGS Barbell back squat 2x8-10, hamstring curls - 2x8-10, calves raises 2x10-20

i sleep 8-9 hours, i eat pretty much chicken and rice daily for dinner, protein oats for breakfast, and usually some sort of fish

 

[Thad Castle]

MONDAY PUSH bench press 2x8-10 ,Weighted Dips 2x8-10 ,incline db press 2x8-10, lat raises 2x12-20

WEDNESDAY PULL weighted pull ups 2x8-10, cable row 2x8-10, cable curls 3x8-12.

Saturday LEGS Barbell back squat 2x8-10, hamstring curls - 2x8-10, calves raises 2x10-20

i sleep 8-9 hours, i eat pretty much chicken and rice daily for dinner, protein oats for breakfast, and usually some sort of fish

Eat more red meat bro chicken is shit for ur hormones swap protein oats for eggs, back squats aren’t optimal for muscle building but everything else looks good

 

[Deftones_enjoyer]

MONDAY PUSH bench press 2x8-10 ,Weighted Dips 2x8-10 ,incline db press 2x8-10, lat raises 2x12-20

WEDNESDAY PULL weighted pull ups 2x8-10, cable row 2x8-10, cable curls 3x8-12.

Saturday LEGS Barbell back squat 2x8-10, hamstring curls - 2x8-10, calves raises 2x10-20

i sleep 8-9 hours, i eat pretty much chicken and rice daily for dinner, protein oats for breakfast, and usually some sort of fish

bro your split is ass you only train every muscle 1x a week so 1x frequency
go for a atleast 2x frequency split so ppl rest repeat or ppl x ul but ul and fbeod are better also kinda shit exercises lol

 

[IamLarpingaLot]

bro your split is ass you only train every muscle 1x a week so 1x frequency
go for a atleast 2x frequency split so ppl rest repeat or ppl x ul but ul and fbeod are better also kinda shit exercises lol

Thanks, i was thinking of trying ppl + ul.

 

[Deftones_enjoyer]

Thanks, i was thinking of trying ppl + ul.

want me to give you a proper exercises for ppl x ul?
ppl x ul is great tho

 

[IamLarpingaLot]

want me to give you a proper exercises for ppl x ul?
ppl x ul is great tho

That would be great.

 

[halabi]

bruh I can easily build muscle in 2 weeks look like someone who was working out for a year but I stop after the 2 weeks and repeat every 5 months

 

[IamLarpingaLot]

bruh I can easily build muscle in 2 weeks look like someone who was working out for a year but I stop after the 2 weeks and repeat every 5 months

why dont you just keep training?

 

[halabi]

why dont you just keep training?

tbh I stopped bcz I was focusing on getting bone growth but I started working out 3 days ago every day

 

[IamLarpingaLot]

tbh I stopped bcz I was focusing on getting bone growth but I started working out 3 days ago every day

What you doing for bone growth bc im boneless as shit

 

[Deftones_enjoyer]

That would be great.

Push
for the chest you want to do
pec dec for horizontal adduction
incline press with tucked elbows for shoulder flexion

for triceps
cuffed single arm pushdown make sure to have your upper arm beside you
cuffed overhead extensions or dip machine

and for shoulders
top half shoulder press
lateral raises

Pull
for your back a lat pulldown is enough just do 1x wide 1x close
your upper back a upper back row will hit your rear delts and traps perfect
back extension for your erectors

for biceps
elbow flexion is enough so just pick 1 curl pattern and get really strong at it id say preacher curl since they are most enjoyable
recline curls are best tho but just pick a curl you enjoy

Legs

quads
leg extension is enough but u can add a squat pattern if you want so a hack squat or leg press

hamstring
lying leg curl or seated leg curl and a sldl

glutes
hip thrust and abduction

calves
make sure to have a straight leg
so a standing calf raise is great

adductors
machine adduction

Upper

just repeat what you did on your push and pull day but do less sets
so instead of doing pec dec 2 sets and incline press 2 sets
choose one to do 1 set for so
pec dec 2 sets and incline press 1 set now
so u got less sets and recover properly

Lower

same as your leg day since its the same


train in the 4-8 rep range with 0-2 rir if your an advanced lifter and you know how to estimate your rir but if your new train to failure so you can learn your rir also do 2 sets for everything if you can recover properly from it but on upper try to limit your sets and see what you recover from

eat a little above maintenance to make sure your not in a deficit by accident and track your lifts and recover well by sleeping enough
now get big

 

[IamLarpingaLot]

Thank you for that, ima try stay consistent with it.

 

[Deftones_enjoyer]

Thank you for that, ima try stay consistent with it.

lmk how it goes