Posts by fadedviper16

northernheron9 said:I have a question... if I hit the gym three times a week, should I be increasing my sets and/or weight every single week?

First off—keep your reps lower per set (around 8-10, some even drop down to 4)—because you're training for raw strength, not endurance like some marathon runner. Within that hour, aim for 2-3 sets per muscle group. Also—and this is key—stop staring around the room and yawning like half the people at the gym; get in there, work hard, and actually break a sweat—otherwise, you’ll be stuck there for way longer than an hour😉. As for the weight—crank it up as much as you can. Try bumping it by 5-10% each week if possible. It’ll be easy at first, but don't expect that once you start approaching your max. The number of sets really just comes down to how much time you're willing to grind. You could even jump straight to more than three sessions a week for an hour each. Serious lifters spend hours in the gym every day. And don't forget to eat right—if you don't, you're basically just wasting your time. Anyway, that's just my amateur take on it.

Milivoj said:Milivoj wouldn't be looking for a stomach ache—he’d be looking to get properly filled out (in all the right places), so I’m assuming proteins and hitting the gym are the move. I've heard people talking about some crazy banana shake hacks lately... what's the deal with that now? Cheers!

Honestly, I’ve just been thinking—you’re probably going to try and make it work with just bananas, but let's be real: there's basically zero protein in them. It’s an uphill battle. That’s just how it is. 😉 The formula is simple—muscle strain triggers biochemical processes within the muscle cells, and those processes allow the tissue to strengthen, provided you're hitting your protein targets.

Look, nobody actually wants a gut. If you’re chasing muscle mass, there is only one way to get there: training—specifically hitting the gym. Eating big without lifting is just a fast track to gaining fat. Period. The formula is simple: hit the weights. Stick to lower rep ranges but crank up the intensity. Pick a weight where you can struggle through maybe eight reps—that eighth rep should be such a grind that you can barely finish it. Aim for three sessions a week, about an hour each. That's three hours of work total. As for the food—you're going to have to ramp up your protein intake significantly. Eggs, fish, and chicken breast are your best bets. And don't undersell it; you need a lot. Some experts suggest hitting 1.5 grams of protein per kilogram of body weight. But don't get confused—1.5 grams of protein is definitely not the same thing as eating 1.5 grams of eggs. Protein only makes up about 20-25% of the actual weight of eggs, fish, or chicken. You're going to need a serious amount of meat and eggs to make this work. You can easily find the exact math on protein ratios and nutritional breakdowns on Google. Do your homework.