Is there anyone here who could give me some gym advice?
I have been working out for a bit longer than a year but I want to get huge.
I cant seem to find a good schedule.
In all cases:
Eat 1.8-2.2 grams of protein per pound of body weight.
For pure mass gain, eat at a caloric surplus of around 500 per day, or 3500 per week.
For lean mass gain with minimal fat gain, eat at a caloric surplus of around 250 per day, or 1750 per week.
For fat loss, eat at a caloric deficit of anywhere from 500-1000, or 3500-7000 per week.
For either goal, recalculate your caloric needs every 4 weeks or so.
For time efficiency:
Full body 3 days a week
Put full focus on heavy compounds; keep isolation work to a minimum or avoid it completely
Try to get at least 10 work sets (not counting warmup sets) per body part per week.
For full effectiveness:
Push-Pull or Push-Pull-Legs split 6 days a week
Heavy compounds always come first. Isolation is to supplement your compounds; they will not produce the bulk of your results.
Try to get at least 16 work sets per body part per week, preferably somewhere around 20.
You can do push-pull 4 days a week, but it won't be as effective.
Training each body part any less than twice a week is both ineffective and inefficient.
