How legit is this cheat sheet?

I want to begin seriously lifting starting this summer and I came across this youtube channel. I have been lifting "seriously" for 4 months + intermittently during the last couple of years, so I am by no means a couch potato, I rather consider myself to be fit but I want to get finally truly jacked for next year.

I want to ask how legit this is and specially if 15-30 rep range is good for building muscle, since I know it builds endurance but does it build size?

My intention would be to create my own split which ideally would be a 5x days/week PPL+ Upper/Lower. Any opinions? Should I just stick to 4x days/week Upper/Lower?

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  1. 4 weeks ago
    Anonymous

    Until this indiviahows his body I do not believe anything he says.

    • 4 weeks ago
      Anonymous

      >indiviahows
      Wat?

  2. 4 weeks ago
    Anonymous

    that's way too much volume in a week
    good luck gassing yourself

    • 4 weeks ago
      Anonymous

      Is 5-6 exercises per workout too many would you say?

      • 4 weeks ago
        Anonymous

        just look how many sets there are
        the lowest possible amount of sets that you do if you follow that and omit memes like neck and forearms is 96 in a week
        if spread evenly over 6 days a week that's 16 and it sounds fine but your leg day is going to have 30 sets

        • 4 weeks ago
          Anonymous

          [...]
          After eleven years on this doomed board,I have yet to see someone telling another person that X or Y routine has too much/not enough volume AND correct his interlocutor with a correct amount.

          but can you build muscle in the 15-30 rep range?

          • 4 weeks ago
            Anonymous

            yes you can

          • 4 weeks ago
            Anonymous

            try to understand that there is only one thing in this world that makes muscles grow and its mechanical tension.

        • 4 weeks ago
          Anonymous

          >if spread evenly over 6 days a week that's 16 and it sounds fine but your leg day is going to have 30 sets
          Not unless you're following a brosplit in which case it's fine because they have a week to recover.

          On PPL you have only ~ 18 - 24 which is also fine because your legs need greater volume.

    • 4 weeks ago
      Anonymous

      just look how many sets there are
      the lowest possible amount of sets that you do if you follow that and omit memes like neck and forearms is 96 in a week
      if spread evenly over 6 days a week that's 16 and it sounds fine but your leg day is going to have 30 sets

      After eleven years on this doomed board,I have yet to see someone telling another person that X or Y routine has too much/not enough volume AND correct his interlocutor with a correct amount.

      • 4 weeks ago
        Anonymous

        Not that guy but I do 10 working sets, min 4 of which approach or reach failure. I could probably change this to 14 sets by adding one more isolation at a less taxing weight, but my gym days are already averaging 1h 10m. The consequences if taking every set to struggle ranges

      • 4 weeks ago
        Anonymous

        8-12 per muscle group (i.e legs shoulders back bi tri chest)
        just don't do ppl with this setup
        that's going to take like 2 3 hours

  3. 4 weeks ago
    Gym Shaman

    I've been lifting seriously for the last 2.5 years, and on-and-off at the mercy of injuries, egolifting, and life for the last 15. I have watched a lot of lifting videos in this time.

    In my opinion, Winny's videos are some of the best, although the main criticism to level at him is his disdain for "science-based" lifting.

    The spirit of his negative feelings comes from not wanting to get bogged down in a bunch of overly-technical bullshit that someone is selling you based on a study with a questionable methodology, so it's understandable. Instead, he speaks purely from his experience, and he's frequently on the money.

    Speaking as someone who does study science-based lifting, I can say that the bulk of his advice is excellent to take at face value. If you just do what he says, 9/10 he will be pointing you in the right direction, and in my experience the 1/10 times aren't about anything majorly important.

    • 4 weeks ago
      Anonymous

      Post body winny, then we'll listen

      • 4 weeks ago
        Gym Shaman

        >Caring about how much influence you have over people on a mongolian cave painting board
        I don't care whether you listen or not, anon. The truth is the truth irrespective of whether people listen to it or not.

  4. 4 weeks ago
    Anonymous

    Volume to high. You are better off with 6 to 12 sets per week. Especially as a beginner. Also 18 sets of quad a week? What in the frick? 12 sets of hamstrings? Bruh you need 6-8.

  5. 4 weeks ago
    Anonymous

    >ABS 6-12 sets/week
    Yep shit chart, you can spam abs everyday like me and from turbo fatty you will turn into abs mog god (don't recommend training sides too much tho)

  6. 4 weeks ago
    Anonymous

    I like volume, but that shit looks crazy. I'm already trying to keep it under two hours three times a week.Neck day?

    • 4 weeks ago
      Anonymous

      Yeah I'm just using this as a roadmap for the split I am trying to create. No neck day needed if you do at least 1 day of wrestling/boxing training like I do and forearms I might as well do some "bucket training" in the rest days alongside the cardio.

      yes you can

      Good to know thank you.

      Also, are supersets legit? I might need to add one or two in the leg day to compensate for shoulders/chest

      • 4 weeks ago
        Anonymous

        >are supersets legit?
        for what?
        You'll save time, but get slightly less effect as you can be just that lil bit more tired on your exercises. Agonist supersets (a compound followed by an isolation on one of the muscles involved in the compound exercise) are special because they basically super-focus on one muscle, might be good if you need that.
        They're also useful to increase your work capacity, again at a slight expense of growth, but that's still useful generally for beginners.

  7. 4 weeks ago
    Anonymous

    >I want to ask how legit this is
    It will build muscle, but anything will build muscle.
    Is it optimal, and/or is it going to be better than mediocre for you specifically?
    Probably not, you're 4 months in, you're better off working compounds for sets of 5-8 with lowish volume. Yeah, that's Starting Strength basically, get strong as an ox first.
    Compound lifts that hit multiple muscles at once, but not optimally, are great for beginners, and will be a staple even later on, you don' t need to isolate every single muscle fiber.
    >and specially if 15-30 rep range is good for building muscle, since I know it builds endurance but does it build size?
    It does, but you have to go near failure within those reps, so the fatigue will be real, and might be MORE than you'd get with sets of 5 or 10 to near-failure.
    >My intention would be to create my own split which ideally would be a 5x days/week PPL+ Upper/Lower. Any opinions? Should I just stick to 4x days/week Upper/Lower?
    Any split that you actually do, and can recover from to do it the week after, is good, and then it's personal preference.
    I personally like a full body/upper 4/week split, but that's me.

    • 4 weeks ago
      Anonymous

      >Yeah, that's Starting Strength basically, get strong as an ox first.

      Yeah I tried back in the day and I am still doubting if I failed because I was moronic or because I am just not made for it. I have small bones (not like a disease or anything, I mean it in "incel" terms) and I found more success body-shape wise in doing more isolation with dumbbells.

      I will add OHP and bench press back to the routine but I don't know to what extend going back to full body would help me in my (limited) bodybuilding goals.

      • 4 weeks ago
        Anonymous

        You were probably just moronic.
        It's normal.
        If you want to do something more aesthetically focused, you could do an upper-lower split but with the exercises and sets x reps of Starting Strength, with maybe a couple extra isolations for arms, or just do the program and throw in an extra ohp+chin ups day at the end of the week (that's usually done for HLM routines, put one more pressing day with a pulling exercise and no legs after the medium day).
        Whatever gets you to squat heavy. It's the easiest way to really change your body.

        • 4 weeks ago
          Anonymous

          Makes sense, but by making my own split, if I include squats 2 days a week (since I have a legs & lower day), can I not also progress into a heavy squat as well while reaping the benefits of everything else?

          • 4 weeks ago
            Anonymous

            Yeah, sure.
            But what benefits are you talking about? It's your first year, get your bench over 2 plates, get your ohp well established so you have to either double layover or push press, those are important goals.
            If you don't get overfat (try to get to around 20% bodyfat, slowly, be it increasing your food intake or reducing it, that's a good point for a beginner - kinda fat, but not unhealthy) you'll look like you lift anyway with basic strength training.
            You don't need all those other lifts (a few curl sets never hurt anything tho, you can include isolations but not as a main focus, that's the point)

            • 4 weeks ago
              Anonymous

              Okay I will give it a spin, thanks for the advice.

              • 4 weeks ago
                Anonymous

                Oh, and remember: it's normal if your legs grow faster than you'd expect compared to the rest of your body, especially if you're going with the fullbody routines doing 3 days of squats per 1.5 of bench and 1.5 of ohp. If you're doing twice as many squat days, you can't expect the same rate of growth.
                Not that's a bad thing, in a couple of years your upper body will catch up, and meanwhile you've grown all your muscles at their max speed, which could be a goal for you.
                But if you get freaked out by your legs... you can put bench, ohp, and squats both on 2/week and be done with it. Progress will be slower, but it won't scare you.

              • 4 weeks ago
                Anonymous

                By the way, squats with without shoes? (In case I don't buy lifting shoes, which is the most probable)

  8. 4 weeks ago
    Anonymous

    >184+ sets per week
    lol
    lmao even

    • 4 weeks ago
      Anonymous

      is 96 good

      • 4 weeks ago
        Anonymous

        I mean 66.

  9. 4 weeks ago
    Anonymous

    One of the shittiest cheat sheets ever, unorganized chaos at best.

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