Thank you so much!
Starting today!

Reddit told me 15-20 sets is too excessive for a body part

Why do people have such drastic views on this subject!

At the moment the current supps i take are:

a pwo shake of beta a, bcaas, creatine, and caffeine pills

i also take whey and casein.

i buy all from truenutrition.com

Do you recommend any different supps? either different site brand etc. or taking any of them out

Elo there.. was wondering if you can help me out!! or anyone really!1

Im 23 yrs old
5'7
138lbs


My goals.
145ish-159ishlbs

Started working out not too long ago
I want my shoulder/chest/back to get big
and I need some leg work out routines..
I work out at home cuz I feel more comfortable and I could actually do my workout better that way.


Heres my work out
Squats, Bench press, incline bench press, dumbbell flys, and this for my shoulders http://www.youtube.com/watch?v=uXzwzBg-6xk
I try to work out every other day atleast 4 times a week
I was wondering what can I add on my work out and what kind of supplements should I use before and after work out.. cuz right now all I use are AMPLIFIED MASS XXX and AMPLIFIED CREATINE 189 and I take the Creatine before workout and the mass xxx after work out.. is that enough or should I buy a pre-work supplement too? out too?

Unfortunately Health and Fitness, in any online setting, is loaded with broscience, rumors, and misconceptions.

Most people hear about Dorian Yates doing 6 sets per muscle group and say, "wow! Look at him! Anything more than 6 sets must be too much, that's the secret!"

By the same token, Arnold and company were training anywhere between 60-80 sets a day, with at least 20-40 per muscle group, and that is also considering they trained to absolute 100% intensity all the time.


Different training routines and styles accomplish different things for different people. To say that you must never go above xx reps, or go below xx reps, is utter idiocy and based in absolutely no credible form of science whatsoever.

Multivitamin (NOW! Adam) - take with meals
EFA's (NOW! Super Omega 3) - take with meals
Vitamin D3 (NOW! 5,000 iu) - take with a meal


as far as pre/post/intra workout supps, you're good.

Hello -

Please follow this guide here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=396548696
Bulking Diet, workout, and supplement guide


After reading, please get back to me with questions.

thank you. do you recommend a different brand for my pwo stuff? or us truenutrition good?

How much protein does a person with hardly any physical activity need per day?

I remember last year at school my biology teacher asked how much protein u need per day.

My answer was like 1/2g per lb of lean body mass.

She said no and said 30g.

Then she went on to say protein is the reason there are so many fat people, because people eat so much of it.

I'm 6'0 and 160 with almost no virtually no muscle.

I'm trying to get to 170-180 with a lean/cut look, not interested in size or the bulky look.



Is this Hypertrophy Plan the one you'd recommend for my goal? http://forums.d2jsp.org/topic.php?t=21269614&p=327158583#p327158583

When I used to workout, it'd be something like this:

- 4 exercises per muscle
- 3 sets per exercise (so 12 sets per muscle)
- 10-12 reps per set

I don't know if the gains were good or not, don't know what to compare it to. Based on your plans, it seems like I wasn't doing enough exercises per workout.

But what I liked about it was that very streamlined and easy to follow because of the set number of exercises, sets and reps for each muscle. I would prefer something like that, but if you think your Hypertrophy Plan is the way to go, I'll go for it


Thanks. I'd appreciate any help

This post was edited by LuLer on Aug 19 2013 05:35pm