My routine is as follows

  1. Leg day
    • 1 set leg extensions
    • superset 1 set squats
    • 1 set calf raises
    • 1 set abs
  2. Torso day
    • 1 set flat bench w bumbells
    • 1 set lat pulldowns
    • 1 set shrugs
  3. Arm day
    • 2 set tricep extensions
    • 1 set curls
    • 1 set shrugs

Training frequency

Train every 4 days. Leg day, 3 day rest, torso day, 3 day rest, arm day, 3 day rest, back to leg day and repeat.

Warmup sets

Do the shoulder rehab band stretching exersise, do forward lunges and toe-touches to stretch muscles Do one to two sets of 50% to failure with around half the weight before the actual one set to failure.

I summarized what I learned from Mike Mentzer below:

Protein powder is a scam. Let’s say u gain 5kg of muscle per year (which is a lot). That’s 13 grams of muscle per day, 70% of which is water.

Working out every day is a marketing trick. They want you to eat more protein powder every day and scam you. Go to gym 1 or 2 times per week.

Pre-workout: They already scammed you AFTER your workout, with the protein powder. Now they want to scam you BEFORE the workout, by selling u “pre-workout.”

U don’t need 3 sets per exercise. U just need 1 set to failure. How many sperm was required for your mom to give birth to you? One or three?

DO NOT take cold showers. If u take cold shower after your workout, it’s relieving all the small damages in muscles which was stimulating growth.

Do not workout in the morning. U think you’re being disciplined but you’re not. Your core body temperature is highest around 6pm if you look at the graph.

Cardio: Running fast and being out of breath does NOT burn fat, it burns sugar. Fast pace cardio uses sugar as fuel because it’s faster to turn sugar to fuel than fat to fuel. U should do slow pace cardio so that your body can use fat as fuel.

Carbohydrates: Glycogen (from carbs) holds the water molecules in your muscle. And ur muscle is 72% water. So guess what happens when you avoid carbs.

Fat: Eating fat (eg. Butter, animal fat, nuts) does not make u fat. It’s just that 1 gram of fat contains 9 calories while 1 gram of protein / carb contains 4 calories. So ur just eating more calories.

Even if u train different body parts, u must rest 4 days after a workout. U can’t just hit legs cause u train chest the day before. If u do, the chest will not grow because the legs are using all of the recovery ability, before the chest had time to recover and grow.