Hey allow me to ask a couple of question about the video 1 -In minimalistic apporach all the sets are taken to a failure? 2- In this case, for someone who can only go to the gym 2-3 times a week, how many set per week would you adsive?(as long as you are taking all of those sets to failure) 3- Would it be a problem to use a full body workout fromat ? Thanks!
@@user-tn6sq3lx6r sure bro! 1. No they don’t have to, I would say when it comes to compound exercises, you should’t go to failure. The fatigue build up and risk of injury triumphs the small muscle building advantages you’ll get. Go to and RPE 8-9 (1-2 Reps in Reserve) or to simplify it, stop the set when you have about 1-2 reps left in the tank. Do this on Squats, deadlift and bench press. For isolation exercises or compound exercises without the risk of injury (db press, belt squat, leg extensions, bicep curls, db lunges etc. you can go to a RPE 8-10 (2-0 reps in reserve) let’s say do 2 sets per isolation exercise, do one to RPE 8 and one to 10 or 10 and beyond (dropset) 2. It depends on your goals and training level. For a beginner you can get away with just one RPE 8 set per exercise. If you have trained for a few years then do RPE 8-9 for maybe 3 sets per week to see progression in any given lift/bodypart. 3. Not at all! If your goals are strength, I do squat and bench every session. With a few isolation exercises for injury prevention. Go harder for squats on one workout and harder on bench press the next. Every third workout I would skip the squat and do deadlift instead. If my goals are to build muscle, I would do 1 hard set of squat en bench, then move on to isolation. And focus on chest/triceps/quads/side delts one workout and back, biceps, hamstring, rear delts one session. If you have time for three I would group the leg exercises on one separate day. I’d do 2-4 sets per exercise for the isolation work. RPE 8-10. I hope my response didn’t get too complicated. If it was, for how long have you worked out? Is your goal hypertrophy or strength?
About 0,5 kg (1 lbs) per week. 2 kgs (4-5 lbs) per month is considered a lean bulk standard. If you don't care about fat gain you can go for more than that. You should eat about 500 calories more than you burn per day. Check out this Basal Metabolic Rate Calculator: www.calculator.net/bmr-calculator.html Calculate your calories, eat 500 more than the calculator says. Log your weight when you start. Then log it after 7 days at the same time of the day (similar water intake and food intake). If you've gained weight, congrats! If you haven't up the calories about 200-300 more and do the same thing again. Eat about 1,6g-2g of protein/kg of bodyweight (1g/lbs of bodyweight) to ensure you have the right muscle building conditions. You can check out my muscle building guide here: ruclips.net/video/Q05UM5jGdWU/видео.html (4:11 for diet) Good luck man, let me know if you need any more help!
@@jacobwiding thanks man this is really helpful! I’ll aim for 0.5kg a week then! I’m able to go to the gym 5 days a week at the moment, is there a split that’s ideal?
@@MrBestofGaming I’m currently on a Full Body 5x/week split. I have a video on that too;) I would recommend working out consistently for a minimum of 5 years before doing that though. How long have you been training for? If you’re a beginner I would go for a 2 or 3x per week full body split for a few months. To build your work capacity and ability to recover. Then transition to 5 days per week program. Here I would to either Upper/lower/Upper/Lower/Rest and a fun “disco day” or Full Body focusing on the big lifts. Alternatively I would go for a Push/Pull/Legs/Rest/Upper/Lower/Rest. I may have typed too much stuff now. Did I get my point across? 😂
@@jacobwiding yep you did thanks, I’ve been training for 2 years, I’m doing a 5 day split that looks like this, Push, Pull, Legs, Shoulders and Arms, Legs
@@MrBestofGaming That's an okay split, but i Can promise you if you go for one of the ones mentioned. You will see more gains, The Push/Pull/Legs/Rest/Upper/Lower/Rest is probably the best one I would say.
I did 120 minutes on my rower this morning while watching the Tour de France. I love my kayak so I work on endurance.
Good job bro! I did a lot of endurance last year. I really enjoyed going for 2 hour sessions
Hey allow me to ask a couple of question about the video
1 -In minimalistic apporach all the sets are taken to a failure?
2- In this case, for someone who can only go to the gym 2-3 times a week, how many set per week would you adsive?(as long as you are taking all of those sets to failure)
3- Would it be a problem to use a full body workout fromat ?
Thanks!
@@user-tn6sq3lx6r sure bro!
1. No they don’t have to, I would say when it comes to compound exercises, you should’t go to failure. The fatigue build up and risk of injury triumphs the small muscle building advantages you’ll get. Go to and
RPE 8-9 (1-2 Reps in Reserve) or to simplify it, stop the set when you have about 1-2 reps left in the tank. Do this on Squats, deadlift and bench press.
For isolation exercises or compound exercises without the risk of injury (db press, belt squat, leg extensions, bicep curls, db lunges etc. you can go to a RPE 8-10 (2-0 reps in reserve) let’s say do 2 sets per isolation exercise, do one to RPE 8 and one to 10 or 10 and beyond (dropset)
2. It depends on your goals and training level. For a beginner you can get away with just one RPE 8 set per exercise. If you have trained for a few years then do RPE 8-9 for maybe 3 sets per week to see progression in any given lift/bodypart.
3. Not at all! If your goals are strength, I do squat and bench every session. With a few isolation exercises for injury prevention. Go harder for squats on one workout and harder on bench press the next. Every third workout I would skip the squat and do deadlift instead.
If my goals are to build muscle, I would do 1 hard set of squat en bench, then move on to isolation. And focus on chest/triceps/quads/side delts one workout and back, biceps, hamstring, rear delts one session. If you have time for three I would group the leg exercises on one separate day. I’d do 2-4 sets per exercise for the isolation work. RPE 8-10.
I hope my response didn’t get too complicated. If it was, for how long have you worked out? Is your goal hypertrophy or strength?
Bro when bulking how much weight gain a week
About 0,5 kg (1 lbs) per week. 2 kgs (4-5 lbs) per month is considered a lean bulk standard. If you don't care about fat gain you can go for more than that.
You should eat about 500 calories more than you burn per day. Check out this Basal Metabolic Rate Calculator: www.calculator.net/bmr-calculator.html
Calculate your calories, eat 500 more than the calculator says. Log your weight when you start. Then log it after 7 days at the same time of the day (similar water intake and food intake). If you've gained weight, congrats! If you haven't up the calories about 200-300 more and do the same thing again. Eat about 1,6g-2g of protein/kg of bodyweight (1g/lbs of bodyweight) to ensure you have the right muscle building conditions.
You can check out my muscle building guide here: ruclips.net/video/Q05UM5jGdWU/видео.html (4:11 for diet)
Good luck man, let me know if you need any more help!
@@jacobwiding thanks man this is really helpful! I’ll aim for 0.5kg a week then! I’m able to go to the gym 5 days a week at the moment, is there a split that’s ideal?
@@MrBestofGaming I’m currently on a Full Body 5x/week split. I have a video on that too;) I would recommend working out consistently for a minimum of 5 years before doing that though.
How long have you been training for? If you’re a beginner I would go for a 2 or 3x per week full body split for a few months. To build your work capacity and ability to recover. Then transition to 5 days per week program. Here I would to either Upper/lower/Upper/Lower/Rest and a fun “disco day” or Full Body focusing on the big lifts.
Alternatively I would go for a Push/Pull/Legs/Rest/Upper/Lower/Rest.
I may have typed too much stuff now. Did I get my point across? 😂
@@jacobwiding yep you did thanks, I’ve been training for 2 years, I’m doing a 5 day split that looks like this, Push, Pull, Legs, Shoulders and Arms, Legs
@@MrBestofGaming That's an okay split, but i Can promise you if you go for one of the ones mentioned. You will see more gains, The Push/Pull/Legs/Rest/Upper/Lower/Rest is probably the best one I would say.