>high carb, moderate protein, low fat diet
>5 day a week single body part per day split
>30 sets per training session
>8-20 rep range
>6 evenly spaced meals per day
Just accept it. Conventional body building advice is the best way to actually make gains. All this new age stuff like strength training for aesthetics, intermittent fasting, etc, is bullshit.
The bro pill
>high carb, moderate protein, low fat diet
Pretty much correct. People got jacked by just going into the gym and working hard and eating without any programs or autism about macros and other shit.
Don’t get memed by anyone e selling you on minimalism. Less work is rarely the resolution to a problem.
> go to the gym
> hammer the muscle til you can’t hammer it anymore
> go home and eat and sleep
> do it again when you’re no longer sore or tired
> repeat for life
That’s 98% of getting bigger and stronger. Volume, frequency, exercise selection, macros, meal timing, percentages, RPE, programs, peaking, sumo vs. conventional, it’s all unimportant BULLSHIT
8-20 reps range????
yeah believe it or not, you can actually set it up so you can go past 5 reps when you lift weights
>range of 8-20
Hey bro can you give me a spot?
I'm gonna go for somewhere between 8 to 20 reps on this one.
holy shit have you ever been to a gym lmao
you are really missing the joke
Sounds like a good way to get fat and look like shit with zero gains unless you're on gear.
>he thinks he should train and eat like someone who is on grams on exogenous testosterone and injecting insulin.
Name one (1) single benefit of brosplit over upper lower.
With brosplit you train beyond the maximum growth stimulus you can even get for that body part in one workout. I.e. for quads say, once you've done 8 sets, your 9th and 10 set are going to fucking fry you energy wise and provide .5% more growth maybe??? no evidence to show that you can even consistently predict that.
With upper lower I'll get two quad workouts on a 4 day split totaling more like 12-14 sets of quads.
Hello welcome to basic math
Bro splits do in fact work slightly better for juicers than natties due to highly extended growth window but still lose out to other modalities that split the volume into multiple days.
2 workouts at say, 95% growth potential vs 1 workout that hits 100% growth potential and beyond, causing fatigue for nothing
how about we look at results instead of theory
there are basically no pro bodybuilders who run upper lower splits
except Chris Bumstead, 4 time classic physique mr olympia
He's run upper lower as well as PPL and is on video describing this.
Also pro BBs doing bro splits are not the same as you doing bro splits. They put food on the table with their body, they can do multiple-time-a-day training, asynchronous training as well. None of them are literally only hitting each muscle "once a week" lmao
he literally does bro splits you complete gay
Correct. He also sometimes does Upper/lower splits, and PPL. Since you're a retarded newb to this, i'll explain: Pros change their routines from time to time.
He is on. video. explaining his PPL when he does it.
>tries meme routines for short periods of a few weeks
>realizes they're memes and returns to the old style of training
>SEEE CBUM TRIED A PPL ONCE THIS PROVES MY 4 DAY UPPER LOWER SPLIT SI SUPERIOR AND SCIENTIFICALLY INFALLABLE EVEN THOUGH HE STOPPED DOING IT AAAAAARGH
tbqh it's mostly the other shit that contributes to gains i don't think training split specificity really matters that much, but c'mon, you can't really use a guy who keeps going back to the bro split as an example
Are you going to keep ignoring the part where he often trains twice in a day and is on steroids that allow him to grow for longer from single workouts than natties or are you just going to keep saying brosplit is better than 2x frequency because roided professionals can do it
anabolic steroids are listed in the op, who gives a fuck about high inhib natties who revolve their lives around training so they can struggle to gain 5lbs of muscle a year
Damn is it really only 5lbs of muscle a year for a natty?
>natty for that
Lol Thank god I went straight to roids before even my first gym membership. I've been training for a year and packed on 40lbs of muscle.
correct only if you inject hormones on your asscheeks like them. if not then stick to the sticky
Low volume training has been a fucking redpill for me. I'm talking 5-11 sets per muscle per week & making improvements. Not everybody does well by going into the gym & blasting a muscle with 5 exercises for 4 sets each