Guide Progressive Overload Guide (Didnt try hard to make) (2 Viewers)

[CBAPPE-AL]

Heres my guide on progressive Overload For hypertrophy

Start off with a weight that gets you 8 to 10 reps at faliure and do 2 sets for each exercise.

Every 2 weeks increase the weight 1 to 5 pounds, (anything getting you back into the 8 to 10 rep range)

Eat in a 200 to 300 calorie surplus while hitting all your protien carb and healthy fat macros

Get lots of rest, 8 to 10 hours of sleep daily.

Carb cycle, Have one day where you eat lots of carbs to refuel you for the week, Helps with gaining muscle.

I can add more if you want and yes ik im probably going to get like so much hate for this.

Your Workout split does not matter it just has to have 2-3x frequency

 

[Raynal]

Ok neegy

 

[sleepy.]

get this man into the BOTB section. truly immaculate guide, i dont think i could find this anywhere else on the world wide web

 

[CBAPPE-AL]

get this man into the BOTB section. truly immaculate guide, i dont think i could find this anywhere else on the world wide web

You can find ts anywhere

 

[sleepy.]

You can find ts anywhere

i was trolling

 

[CoolManletGuy]

holy fuck this is horrible

 

[CoolManletGuy]

delete now

 

[CoolManletGuy]

@Neuromancy worst guide ever?

 

[ineedbones]

Please make a guide on how to ascend in 8 months

 

[Trivela]

Heres my guide on progressive Overload For hypertrophy

Start off with a weight that gets you 8 to 10 reps at faliure and do 2 sets for each exercise.

Every 2 weeks increase the weight 1 to 5 pounds, (anything getting you back into the 8 to 10 rep range)

Eat in a 200 to 300 calorie surplus while hitting all your protien carb and healthy fat macros

Get lots of rest, 8 to 10 hours of sleep daily.

Carb cycle, Have one day where you eat lots of carbs to refuel you for the week, Helps with gaining muscle.

I can add more if you want and yes ik im probably going to get like so much hate for this.

Your Workout split does not matter it just has to have 2-3x frequency

1. Reps are individual preference but would argue 3-5 is better
2. U can overload and progress much faster than every 2 weeks, especially if you still have newbie gains
3. Yeah good range of cal suficit but should not go with that unless u already see abs
4. Right
5. Carb cycle doesn't do anything if you are not in suficit carbs don't store in fat but fullfill your glycogen tank to have more energy for training

Aight post for newbies in gym but tiktok knowledge only things you need are : Understanding Biomechanics, excersises that are stable on long term even when you get stronger, progressive overload and calculate calories and calculate them daily its simple

 

[Alyx]

@Neuromancy worst guide ever?

Then my guides walk in

 

[CoolManletGuy]

Then my guides walk in

why did you change 2 letters in ur username