So you want to build muscle? Heh, that's easy. Just>lift heavy 3x a week. how are you going to build muscle if you're not challenging it? ever heard of dorian yates or mike mentzer? do a few warm up sets and then do as much weight as you can in one all out set. then move on. this is the only way to train.Wait sorry I meant>lift 6x a week with light - moderate weight. hypertrophy comes from time under tension. ever heard of arnold schwarzenegger or serge nubret? the more you stress the muscle, the more it grows. more sets = more reps = more hypertrophy. training heavy and 1-3x a week is called powerlifting. if you want to train for hypertrophy, this is the only way to train.>the pump is everything>the pump doesn't mean anything>cardio is mandatory>cardio is a waste of time >the deadlift and squat are objectively the most complete, best exercises in the world>the deadlift and squat are terrible or at least, (you) should not be doing them, instead do this other shitPhew. That was a good workout. Now, let's eat!>You have to eat 6-7 meals a daywait no>You have to eat 3x a daywait no>You have to eat only when you're hungryHmm...>You have to eat protein and a lot of carbs to fuel the workout and get hugely muscular>You should eat the least amount of carbs as possible or you'll look like shitUhh...>You NEED to bulk to put on muscle. Yes, you will put on weight but you can always cut later. It's literally physics, how are your muscles going to grow if you're not feeding in excess?>You dont NEED to bulk to put on muscle. You can look lean and enjoy your body year round, while putting on muscle at the same time. Forcibly getting fat for 9 months out of the year doesn't result in any appreciable hypertrophy difference aside from obvious strength gains. And getting fat has a whole host of health related problems that will leave you with a worse physique in the end
>>77172247>too much information explain how that is an issue. too little information is a problem because then you're groping in the dark. too much information from good sources just follow something for a bit and see if you get results, if you don't move on to the next thing, you're bound to figure out something decent in a few months if not years
>>77172247just lift you fucking loseryou should have played sports instead of video games
literally just eat protein, lift, do pushups, pullups and dipsits actually that simple but (You) don't have the discipline
>>77172251fitness has probably the worst case of bad info out of any hobby. Even guitar and painting isn’t this bad.
Literally the consensus is and always has been>lift heavy with progressive overload>eat enough protein >kcal deficit if ur fat, kcal increase if ur skinny >sleepThe rest is noise, at least until you’re advanced. You don’t need to micro manage and min max.What I don’t understand tho is why we still don’t have an universally accepted answer on whether body recomposition is a meme or not
>>77172247You over complicate it.
>>77172247
>>77172247Just fucking lift, pussy. If you did, you'd see basically anything works
>>77172255this>>77172247im 35 and tired of reading shit realized there is no point in reading all that fucking shit when you are still a dyel nigger, eat whatever, fast food is a no, sugar is a no, beer is a sometimes, liquor is an always, tobacco is a forever, anime songs on the headphones and always ignore the metalhead nigger in your gym they're all faggots and low test, only women grow their hair that long after vikings
>>77172426trvke
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>>77172460kek
>>77172247my nigga just start doing shit and then try different shit along the way sucking at something is the first step to getting good at something anything that requires you to overthink will sabotage you dont count calories, just stop eating junk food and slop don't worry about how much youre lifting - just find a weight that feels good on your muscles>You dont NEED to bulk to put on muscle. You can look lean and enjoy your body year round, while putting on muscle at the same time. Forcibly getting fat for 9 months out of the year doesn't result in any appreciable hypertrophy difference aside from obvious strength gains. And getting fat has a whole host of health related problems that will leave you with a worse physique in the end This is truth brother just slow bulk throughout life. This is how you stay lean while putting on muscle. Cutting/Bulking only applies to people who are on steroids. Natty people should just eat above maintenance and they will lose fat while gaining muscle. But just fucking start going to the gym an think about all that shit literally. Literally your first step is just make a habit of going to the gym and having an enjoyable workout. Then after that becomes programmed into your routine start peppering extra details into your plan.
>>77172247The more you know, the less you know. The truth really is: It all works. What works best for YOU will be individual, and you will figure that out in your lifting career, based on a few factors, such as personal enjoyment, results, goals, etc. If great conditioning is your goal, cardio is mandatory. If being huge is your only goal it isn’t. If benching 315 is a goal for you then powerlifting style bench programming is worth your time. If it’s simply to grow a big chest then it isn’t. If you have a high work capacity and you like chasing a pump and you love to be in the gym as many times a week as possible, then higher volume training styles are probably gonna work for you. If you would rather go balls to the wall on fewer exercises and are capable of really pushing your work hard then that is what is going to work for you. The same goes for diet, eat in a way that feels good to you and is conducive to your goals, it doesn’t matter if it’s 6 meals or OMAD. As long as you are getting 0.8-1g of protein per pound of bodyweight we know you are maximizing protein synthesis. Carbs are fuel, and important for work capacity, but fats are 9 calories per gram, so depending on your appetite you can manipulate the two to make ends meet. It. All. Works. I think most people need to start with moderate volume, 2x frequency, and include a couple foundational compound movements that are highly progressively overloadable (I don’t care if thats bench or a plate loaded chest press, low bar back squats or hack squats) consider your goals and build from there. Stay consistent with anything and you will get results. It works if you do. Assume it is working unless you have reason to believe it isn’t.
>>771722472 or 3 sets to 0 reps in reserve or failure. Start training full body four times a week. When u can't recover switch to a program. Keep rep ranges within 4 to 10 when u take too many reps to hit failure move up weight. Done. Also treat accessories like main lifts take them seriously track them and prog overload u don't get big arms from deadlifting or benching or squatting dude u just don't.
>>77172525Yeah bro is right Natty's definitely need to bulk to gain that's a must but bulking is blown out of proportion u can bulk extremely slowly like brody said, a calorie surplus of 300 could be all you need
>>77172276That's because competitive bodybuilders historically (and to this) day give out bad information to sabotage competition. I'm not joking.Now apply this to the government, pharmaceuticals, social media influencers, ect in every single different facet imaginable where there's even remote competition or monetization available
are eccentrics a meme or actually useful? Should you slow down significantly on the negative or is controlling it enough?
>>77172247The worst part is a lot of it technically checks out as in its not complete bullshit. So you have a situation in which many people are giving out mostly correct information and yet almost everyone is getting worse at the low and mid end. The high end is much more competitive though.
>>77172247Have you tried learning about biology instead of listening to drugged up retards?What is actually required to grow muscle?
