How many sets do you do and what split do you guys have?

[Yami]

 

[error1]

Ensure u do good cardio 30-45 min a day semi intense or walk outside and get 10k steps in. Otherwise usually do threamdill 3 mph 30 min 12% incline.

monitor your macros. If you don’t know daily protein intake and calories. You will never make any real progress get a scale and calorie tracker app.

finally get 7-8hrs of sleep shut off phone 1 hr or so before bed time . Do all these things you will see good gains.

It’s simple but hard to do for long period of time which why most fail. Don’t have discipline to do this

trynan gain weight so doing no cardio rn

i wanna dirty bulk

 

[Hilmaam]

trynan gain weight so doing no cardio rn

i wanna dirty bulk

That dirty bulk eating whatever you want risky. U can gain weight eating clean. Most folks I would say don’t exceed below chart unless you some type of athlete. Also monitor body fat %

 

[Fez]

2-4 sets with 8-15 reps (sometimes till failure), PPL.

 

[Yami]

trynan gain weight so doing no cardio rn

i wanna dirty bulk

Eat more than your maintencs calories.

You can look up your maintenence calories online

 

[A Mean Guy]

What warmups do you do and does it change depending on the day?

It depends on which day it is:
For an upper day:

I also prime my rear delts and triceps by warming them up with light weights separately (I never go close to failure here. It's only a warm up)

For the lower day:


This youtuber is really good at educating people on fitness, I used some of his stuff to aid my recovery when I injured myself.