New Gym Goer, need help deciding split, and set + rep ranges for optimal gains.

[Quantis]

I am 17, around 5'9-5'10, weighed 115 pounds like 8 months ago and I am up to 150 now, mostly fat, I really dont know how because all I did was eat an extra meal and some leftover candy after halloween. I just got into the gym about 2 weeks ago because I bought my first car, and I am wondering what would be the most optimal. My split right now looks something like this, Legs, Bicep and Tricep(focused on longhead), Shoulders and back(focused on side delt and lats), and chest, I know this might not hit for everyone but I do not plan on going for PRs on squat or bench, I normally do 3 excersises and 3 sets per muscle group targeting 9 reps on the first 2 sets and failure or multiple partials when I lose full range of motion on the last. I have been very very sore but Im pretty sure thats because I am not hitting the correct calorie/protein, I sleep enough but the food is probably my issue. I have been watching Dorian Saraci and he explained his split, he explained a Full Body split that you hit every other day, with 1 excersise per muscle group that you are focused on, he talked about the 48 hour cycle where you start to lose muscle at a slow rate after 48 hours, so it would make sense to do a FB split or an U/L split, if you want to watch the video here is the link.

 

[lightningspeedd]

I am 17, around 5'9-5'10, weighed 115 pounds like 8 months ago and I am up to 150 now, mostly fat, I really dont know how because all I did was eat an extra meal and some leftover candy after halloween. I just got into the gym about 2 weeks ago because I bought my first car, and I am wondering what would be the most optimal. My split right now looks something like this, Legs, Bicep and Tricep(focused on longhead), Shoulders and back(focused on side delt and lats), and chest, I know this might not hit for everyone but I do not plan on going for PRs on squat or bench, I normally do 3 excersises and 3 sets per muscle group targeting 9 reps on the first 2 sets and failure or multiple partials when I lose full range of motion on the last. I have been very very sore but Im pretty sure thats because I am not hitting the correct calorie/protein, I sleep enough but the food is probably my issue. I have been watching Dorian Saraci and he explained his split, he explained a Full Body split that you hit every other day, with 1 excersise per muscle group that you are focused on, he talked about the 48 hour cycle where you start to lose muscle at a slow rate after 48 hours, so it would make sense to do a FB split or an U/L split, if you want to watch the video here is the link.

bro first start bulking i aint reading allat ngl 52kg at 17 is wild just dont focus on reps focus on failure and correct form and slow descending ig and just do monday upper then tuesday lower wensday rest then push pull legs rest and dont take too much advice from others everyone is different the thing in the vid may work for him but not for u so start experementing

 

[Quantis]

bro first start bulking i aint reading allat ngl 52kg at 17 is wild just dont focus on reps focus on failure and correct form and slow descending ig and just do monday upper then tuesday lower wensday rest then push pull legs rest and dont take too much advice from others everyone is different the thing in the vid may work for him but not for u so start experementing

Preciate it brudda, im at 68kg now, mostly fat gained but I had to get out of that skinny ass phase, Ill see how the U/L split goes, does it matter the set count if I am just trying to stimulate the muscle for growth, like if I do one good set and another to failure is that optimal because I am not tryna be sore the next upper day I do.

 

[lightningspeedd]

Preciate it brudda, im at 68kg now, mostly fat gained but I had to get out of that skinny ass phase, Ill see how the U/L split goes, does it matter the set count if I am just trying to stimulate the muscle for growth, like if I do one good set and another to failure is that optimal because I am not tryna be sore the next upper day I do.

i just do mostly like 4 sets or like stop doing sets when i feel my muscles like getting fatigue

 

[lightningspeedd]

Preciate it brudda, im at 68kg now, mostly fat gained but I had to get out of that skinny ass phase, Ill see how the U/L split goes, does it matter the set count if I am just trying to stimulate the muscle for growth, like if I do one good set and another to failure is that optimal because I am not tryna be sore the next upper day I do.

shit just read more and no you will not be sore your muscles will adapt to the gym i just did the best upper day ngl crazy pump and like not sore

 

[Quantis]

shit just read more and no you will not be sore your muscles will adapt to the gym i just did the best upper day ngl crazy pump and like not sore

Preciate you bro

 

[lightningspeedd]

Preciate you bro

np lil brah and just have fun man like looking in the mirror like comparing to when you started bro and just increasing in weight is fun bro

 

[Curved]

Preciate it brudda, im at 68kg now, mostly fat gained but I had to get out of that skinny ass phase, Ill see how the U/L split goes, does it matter the set count if I am just trying to stimulate the muscle for growth, like if I do one good set and another to failure is that optimal because I am not tryna be sore the next upper day I do.

Yea keep doing U/L I’d recommend 6 days a week w all exercises 1-2 sets 0-2 rir, and especially if your a beginner work on more compound movements such as chest supported rows instead of doing exercises like rear delt flys that isolate the one muscle. Once you’ve made decent progress u can start isolating those muscles that may need a little more work. Keep it up twin

 

[Quantis]

Yea keep doing U/L I’d recommend 6 days a week w all exercises 1-2 sets 0-2 rir, and especially if your a beginner work on more compound movements such as chest supported rows instead of doing exercises like rear delt flys that isolate the one muscle. Once you’ve made decent progress u can start isolating those muscles that may need a little more work. Keep it up twin

Will do man, thank you for the advice.