Do not trust anything in the fitness industry. It is 90% bullshit. All supplements are a waste of money, even protein. Do not do bro splits unless you are cycling.
You can only grow a set amount of muscle per workout. Muscles only grow 48 hours after a workout. Compound exercises work smaller muscles just as good if not better than isolation work. This applies to bicep curls as well.
Example. Person who does only deadlifts will be able to do more leg curls than a guy who only does leg curls. Reasoning, heavier weight stimulates more growth, your hamstring will never feel 300 pounds of stretch and contraction on a leg curl.
Stimulate the muscle enough to get it to grow, do not attempt to annihilate your muscles, this is more harmful than helpful. Doing 20 sets of bench press is retarded and will get you less gains than just doing 3. Being soar for a week does not mean your growing for a week.
You gain over 50% of all muscle you will grow for that workout in your first working set(not counting warmup).
Do 5x5 stronglift or a variation of. Full body workouts only require 45 minutes 3 times a week and will get you your best natty gains.
Watch youtube videos to get your deadlift, bench and squat form correct (extremely important, injuries = snap city), do not watch anymore videos after that. You will likely get fed some bullshit like steroided youtubers telling you to buy protein powders and shit workout plans so you can look like them; you never will because your body doesnt have 4x the testosterone a normal man has.
John Martinez
If I feel like I'm not at the plateau of what I can lift should I add more to it? I've been conservative with things, not wanting to add too much, but if I feel like I could do a few sets at a higher weight should I just go ahead and do it? I started kinda low on deadlifts and feel like I should bump it up by 15 lbs or so. I'm glad I started low to get the form down. Same with OHP.
Easton Gutierrez
>protein is a waste of money
Jason Sanders
>protein is waste of money
Charles Jenkins
it is read the GH15 bible you copecels you're pissing away money on fart powder
Robert Hughes
>posting one of the worst comics ive seen im not gonna read your novel can you lookism/incel faggots get fucked sage
Dylan Sullivan
cope
Brandon Rodriguez
The reason you are plateauing is because you are being a pussy and scared to add weight. Get a spotter and put on more plates.
Thomas Cox
you're 90% correct, except for
> protein is a waste of money
whey is just processed milk. Obv you shouldn't make it a cornerstone of your diet but if it'll help you add in 20ish grams of protein then there's no reason not to
it's not snake oil like BCAAs or anything like that
Noah Young
what is a bro split? is push/pull/legs a bro split?
i havent posted here since like zyzz and tinytrip and ennui
Brayden Rivera
I think he's saying protein powder isn't necessary, and just a convenience thing. That being said, I find it's much more affordable/convenient to hit protein goals with some scoops, rather than just real food
Asher Ward
>All supplements are a waste of money, even protein.
Depends if you consider paying for convenience or minor benefits a waste.
>Muscles only grow 48 hours after a workout.
I hope you're not implying the "48 hours rest after training a muscle" bullshit here. Training a muscle more frequently is fine if you're not an idiot.
>Doing 20 sets of bench press is retarded and will get you less gains than just doing 3.
Is it? I get coaching from one of the best powerlifting coaches in the world (Mike Tuchscherer) and the other day I had 15 sets of bench and then 7 sets of incline. My best bench is 440 so I think it's working well for me. And there's other clients of his putting up crazy numbers (like Brett Gibbs) I wouldn't say it's retarded just because it's easier to fuck up.
>Do 5x5 stronglift or a variation of.
Should be baseline. These programs are like the bare minimum "this is too basic for you to fuck up or give up early". They're not the best and beginners are capable of doing more if they are willing to put in the effort.
Cameron Nguyen
Mehdi pls leave
Caleb Bailey
>I think he's saying protein powder isn't necessary, and just a convenience thing. Protein powder is the cheapest per gram source of protein.
What, do you want me to buy like 3 packets of chicken breast a day?
Most of this is fucking dead basics, what are you doing retard?
Xavier Peterson
I've gotten decent results from a brosplit
Carter Hall
100% pure unadulterated garbage
don't give advice here again, DYEL
Adrian Wilson
>isn't necessary, and just a convenience thing yeah much like electricity, household plastics, shoes...
Samuel Hernandez
90% of this post is utter shit. Pls kys and make the world a better place
Bentley Hill
>I get coaching from one of the best powerlifting coaches in the world (Mike Tuchscherer) Fucking jelly 2bh m8
Ethan Cox
double trips of reckignize
Adrian Morgan
What program should a begginer do Then?
Michael Harris
Strong lifts but Workout a : bench squat press Workout b: row deadlift pullup
Jordan Cook
OP just finished reading the sticky and a couple of infographics and now considers himself a fitness guru
Josiah Ramirez
>GH15 bible
>what would you reccomend as the best cycle for a newbie ? >propioneta >trenbolona acatato >hgh >primobolana acatato >i wotn say doss you can red in bible what i thikn on them
