Jun 17 2023, 10:38 PM
QUOTE(Sotsotzaii @ Jun 17 2023, 12:09 AM)
Hi sifu, I just bought adjustable dumbbells and about to start my workout routine. I started with 4.5 KG just today, as i have no personal coach or anyone to guide me, just wanna have a simple guideline on when do I increase the weight more and more ? How long interval to increase and how much to increase per time ? Thank you !
To grow a muscle, ATLEAST 10 sets till failure per muscle, per week. 15 is better.Split into 2 sessions, so 5 sets to failure 2x per week.
E.g 5 sets for biceps on Monday and Thursday.
Check out full body splits or Push pull legs
For rep range, achieve FAILURE within 6 ~ 12 reps.
All this will only work if you eat 2g of protein / kg u weight, and not in caloric deficit.
70kg guy shud eat 140g protein.
Go Youtube spend ~30 hours watching "mike israetel renaissance periodization" content
This post has been edited by Armesh: Jun 17 2023, 10:39 PM
Quote
0.0156sec
0.47
6 queries
GZIP Disabled