@Paul_Carter punch him in the dick
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Are you kidding, that was such an innocent question.
I would just stick to the 8 to 12 for six months. And focus on perfecting your movements and learning how to create more effort. I would bet money you have no idea how to actually perform the movements youāre doing with great efficiency and effort right now due to this belief that youāre some neurotype and change routines because of that.
Hey my young friend lots of advice is given in this thread alone. I hope youāve read them and understood them.
You probably wonāt follow them, at least not to the T.
.
Find a low volume high intensity program as Paul have suggested.
Go to the gym for less than an hour in total. Set a timer, when you walk through the door.
Have a few select exercises each time, do a couple of warm up sets, then go for a rep PR, tell yourself you have to make at least ONE rep PR each time. Then on the bad days you can always focus on just one of the lifts and hit that PR.
Write them down every time, keep track.
BUT what is most important have fun
I wish you the best of luck finding your way in the gym
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Will do.
In 2 years I will return to this forum. I canāt wait.
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Thanks a lot.
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8 to 12 is good or 7 to 10 or anything similar. It doesnt really matter. Keep it simple. Muscles will grow if you keep giving them more weight and work.
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Paul,
I am curious, what do you think would happent if they split this program (The Real Driver of Muscle Growth) Pull,Push, Leg into one exercise per session with same principles (sets and reps).
Lets say:
Day 1:
A. Press exercise (Barbell BP)
A. Pull ( Lat pulldonw)
A. Leg (Squat)
Day 2:
Bā¦
Bā¦
Bā¦
etc.
Do you think, they would have same results like with split PPL? One exercise once week but on different day. I dont meat split volume (you have already described). Do you think they would ended up overtrained or not properly āhit the muslceā?
I donāt know. I canāt answer with any amount of certainty over hypotheticals like that.
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I just remeasured myself and have found that I am now:
135-140 pounds
5 feet, 9 inches
(Probably still 18 years old)
My fasting glucose is somewhere around 70-75 mg/dl in the morning, so I suspect I have good insulin sensitivity.
I sleep around 8.5-9.5 hours a night.
I get around 10,000 steps a day give or take.
And workout now 1 hour, 4 days a week, per your recommendations.
Bodyweight times 16 is around 2160 calories
Times 17 is around 2300 calories
Protein about 1 gram per pound, so 140 grams protein and 560 calories.
Iām wondering how many carbs I should be having a day? And if there is anything you would tweak?
Youāre not sure about your age?
Lol was a joke,
I mean donāt think I became 19 in 2 weeks.
My usual very basic recommendation is that fats are between 20-30% of caloric intake.
So at 20% thatās 51 grams of fat at the 2300 calorie mark.
That leaves you 325 grams of carbs or thereabout.
Ok and the calories are high enough for muscle gain?
I cannot tell you that. Youāll have to start there and see what the response is along with your training stimulus and then the recovery. If the stimulus is adequate to cause adaptation and the recovery needs are met through your nutrition then it will be enough. So youāll have to put all of that into play to find out.
Should I have 2300 calories everyday including rest days?
Yes if youāre trying to gain muscle.
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Great, thanks.