jordan.w0z
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This thread is gonna be pretty long but if you are in need of help with getting into the gym and building muscle this is gonna be pretty much all you need
Nutrition-protein intake should be at least 0.8 grams of protein per pound of body weight and over 1 gram per pound of body weight is completely useless.fat intake is very important it should AT LEAST 0.3 grams of protein per pound of body weight( if you go under this it will fuck up your hormones).The rest of your calories should go towards carbs primarily slow digesting carbs. With fast digesting carbs 60 to 90 minutes before your workout and also 3 to 9 milligrams per kg of body weight before the lift. And the most slept on part of nutrition is your micronutrient intake I would recommend downloading the app Cronometer, you can track all your micro nutrients and macro nutrients on it. You should focus on hitting all of your recommended daily intake on each of your vitamins and minerals.
training split- your training is the most important part of building muscle(you can out train a bad diet but you cant do the reverse) when it comes to a training split frequency mogs volume (frequency is how many times you hit a muscle weekly and volume is how many sets you do weekly) by maximizing how many times you hit a muscle group weekly you are going to minimizing atrophy(losing muscle) we see in literature that you start to atrophy around 36 hours after given stimulus to a muscle. To insure your not atrophying too much you must chose a split that you are hitting every muscle at least twice and max 3.5 times a week. Examples of splits like this are going to be upper lower,ppl x ul, full body every other day, anterior posterior, pplppl. The best out of those options are going to be fbeod,upper lower and anterior posterior because you are minimizing subsequent training days which will keep cns fatigue as minimal as possible which will affect moter unit recruitment.
Volume-when it comes to volume you don’t need much especially when training on these high frequency splits. You should be getting 3 to 8 sets per muscle group weekly. You should start at a low volume and start to up it until you find that you can’t recover to find the sweet spot for what you can recover from for each muscle group.Another part of volume is going to be how many reps you do you should be working in the 5 to 10 rep range,their are going to be 5 stimulating reps in a set but if you struggle to keep good form on a 5 rep set then it is fine to do a higher rep set.
Exercise selection- single joint movements mog multi joint movements to oblivion. An example of a multi joint moment would be a bench press and a single joint movement would be a chest fly. When there are multiple joint actions being involved you are going to get less motor unit recruitment to the target muscle so always opt for a single joint movement when you have the option.
Best excersize for each muscle group
Mid and lower chest-chest fly/pec dec
Upper chest-a low to high fly
Front delt-shoulder press
Side delt-lateral raise
Rear delt-rear delt fly/reverse pec Dec
Traps/upper back-Kelso shrug/ upper back row
Biceps/any form of bicep curl
Tricep long head-tricep extension
Tricep medial and lateral head-jm press
Brachioradialis-a top half reverse grip curl
Lat-lat pull down and sagital plain row
Quads-leg extension and squat pattern
Hamstrings-hamstring curl and sldl
Calf- straight leg calf raise
Adductor-adductor machine(it’s not gay)
Glutes-hip thrust and abductor machine(kinda gay ngl)
Abs- any ab crunch(not needed)
Cutting/bulking-DO NOT BULK, bulking is not needed at all it’s just an excuse to be a fat slob and eat goy slop. Cut down to a respectable body fat percentage,10 to 20 percent. If you are in puberty theirs no need to go lower then 20 percent because you want to be cutting for as little time as possible as is it will fuck up your growth.when you got to your desired body fat percentage STAY THEIR do not put on any fat track your weight every day and make sure it’s not moving up significantly if it is moving up it should only be moving up 0.25 pounds a week.
Steroids-I’m not informed enough on steroid/ peptide use as I have never used them but their are plenty of people on here that you can get advise from on here about it
Hope all of this helped and if you have questions I’ll be happy to answer anything
Nutrition-protein intake should be at least 0.8 grams of protein per pound of body weight and over 1 gram per pound of body weight is completely useless.fat intake is very important it should AT LEAST 0.3 grams of protein per pound of body weight( if you go under this it will fuck up your hormones).The rest of your calories should go towards carbs primarily slow digesting carbs. With fast digesting carbs 60 to 90 minutes before your workout and also 3 to 9 milligrams per kg of body weight before the lift. And the most slept on part of nutrition is your micronutrient intake I would recommend downloading the app Cronometer, you can track all your micro nutrients and macro nutrients on it. You should focus on hitting all of your recommended daily intake on each of your vitamins and minerals.
training split- your training is the most important part of building muscle(you can out train a bad diet but you cant do the reverse) when it comes to a training split frequency mogs volume (frequency is how many times you hit a muscle weekly and volume is how many sets you do weekly) by maximizing how many times you hit a muscle group weekly you are going to minimizing atrophy(losing muscle) we see in literature that you start to atrophy around 36 hours after given stimulus to a muscle. To insure your not atrophying too much you must chose a split that you are hitting every muscle at least twice and max 3.5 times a week. Examples of splits like this are going to be upper lower,ppl x ul, full body every other day, anterior posterior, pplppl. The best out of those options are going to be fbeod,upper lower and anterior posterior because you are minimizing subsequent training days which will keep cns fatigue as minimal as possible which will affect moter unit recruitment.
Volume-when it comes to volume you don’t need much especially when training on these high frequency splits. You should be getting 3 to 8 sets per muscle group weekly. You should start at a low volume and start to up it until you find that you can’t recover to find the sweet spot for what you can recover from for each muscle group.Another part of volume is going to be how many reps you do you should be working in the 5 to 10 rep range,their are going to be 5 stimulating reps in a set but if you struggle to keep good form on a 5 rep set then it is fine to do a higher rep set.
Exercise selection- single joint movements mog multi joint movements to oblivion. An example of a multi joint moment would be a bench press and a single joint movement would be a chest fly. When there are multiple joint actions being involved you are going to get less motor unit recruitment to the target muscle so always opt for a single joint movement when you have the option.
Best excersize for each muscle group
Mid and lower chest-chest fly/pec dec
Upper chest-a low to high fly
Front delt-shoulder press
Side delt-lateral raise
Rear delt-rear delt fly/reverse pec Dec
Traps/upper back-Kelso shrug/ upper back row
Biceps/any form of bicep curl
Tricep long head-tricep extension
Tricep medial and lateral head-jm press
Brachioradialis-a top half reverse grip curl
Lat-lat pull down and sagital plain row
Quads-leg extension and squat pattern
Hamstrings-hamstring curl and sldl
Calf- straight leg calf raise
Adductor-adductor machine(it’s not gay)
Glutes-hip thrust and abductor machine(kinda gay ngl)
Abs- any ab crunch(not needed)
Cutting/bulking-DO NOT BULK, bulking is not needed at all it’s just an excuse to be a fat slob and eat goy slop. Cut down to a respectable body fat percentage,10 to 20 percent. If you are in puberty theirs no need to go lower then 20 percent because you want to be cutting for as little time as possible as is it will fuck up your growth.when you got to your desired body fat percentage STAY THEIR do not put on any fat track your weight every day and make sure it’s not moving up significantly if it is moving up it should only be moving up 0.25 pounds a week.
Steroids-I’m not informed enough on steroid/ peptide use as I have never used them but their are plenty of people on here that you can get advise from on here about it
Hope all of this helped and if you have questions I’ll be happy to answer anything
