Ask Men on Yik Yak | asking as a man, what workouts do you recommend if i'm trying to really bulk up? i feel like my previous plan hasn't been as effective as i hoped. if you have any sources for these lmk, thanks

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Ask Men 1w

asking as a man, what workouts do you recommend if i'm trying to really bulk up? i feel like my previous plan hasn't been as effective as i hoped. if you have any sources for these lmk, thanks

Anonymous 1w

Jeff Nippard on YouTube and various other platforms is a good general resource and he backs up his opinions and choices with scientific evidence

Anonymous 1w

I do a push, pull, legs split and go 6 days a week. Make sure you get at least 6 hours of sleep a night and get at least 70g of protein a day, honestly go for 100if you can. Doing heavier weights with fewer reps will increase muscle volume (make sure you still have good control and form)

Anonymous 1w

Sleep and diet matter a lot more than you think. If you’re new to lifting, I’d do like 4 or 5 days a week max so you can have time for proper recovery. Push pull legs is pretty easy to manage, do either that or full body (if you do full body workouts maybe do like 4 days a week bc you’re going to be spent). If you want hypertrophy based training (bigger prettier muscles) do like the 6-12 rep range. If you want to bias more towards strength then do the 1-5 rep range. Don’t ego lift, as #1 said

🥰

Anonymous 1w

More compound movements (eg deadlift, squat, bench, row) are probably better on bulks. Double check that

Anonymous 1w

This is free sauce, thank me in a few months, do PPL split with this

Anonymous 1w

Jeff Nippard

Anonymous

#2 1w

For weights, the reps and weights don’t matter too much as long as the speed at which you can do reps slows down significantly towards the end of a set. Try to increase weights used slowly over time (~5lbs a week or less for smaller muscles). Keep to those and you’ll make progress 👍

Anonymous

#2 1w

I mean reps do kinda matter cause at some point you hit the law of diminishing returns but as long as you’re hitting failure or close to it it’s good

Anonymous

#1 1w

That’s why I said “don’t matter too much”

Anonymous

#1 1w

Thank you as a girl!

Anonymous

#1 1w

thanks! what do your sets x reps look like? (i.e 3x8, 5x5 etc)

Anonymous

#2 1w

thanks!

Anonymous

benjamin.rush 1w

Make sure you have good control and form. This isn’t required per se, but I would pair your normal gym training with some mobility and stability training—it’ll set you up to be healthier long term and best avoid a lot of issues lifters can run into later. You kinda have to go off how it feels for your own body and iterate accordingly, make sure you are progressively overloading

Anonymous

benjamin.rush 1w

is push pull legs basically rotating sessions through arm pushing, arm pulling, and legs? also wdym by ego lifti bg

Anonymous

OP 1w

ego lifting*

Anonymous

benjamin.rush 1w

also im confused about the muscle volume/hypertrophy thing, some people are saying to do more reps and others are saying to do less. also if i do the 6-12 range, how many sets should i aim for?

Anonymous

OP 1w

Just do 6-12 if you want hypertrophy, more than that is usually just for endurance & not going to as optimally work on building muscle. It depends on the workout, but 3 sets is a generally good rule of thumb. Push= chest, shoulders, & triceps workouts; pull= back & biceps, legs= legs & abs. You just rotate these days with a rest day in between. Ego lifting is compromising on control/form so you can feel better about yourself as you hurt yourself. YouTube will be your friend, use it to learn!