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Anonymous
HI /fit/ What is the best/fastest way to increase muscle strength/mass/size (if they are all the same or different) i have a good diet thats working for me(4000 cal a day).

whats the best number of reps(i started doing 8-10 then moved to 4-6)

whats the best number of sets ( I started with 4 now I do 6)

I go the the gym 5 days a week and work two muscle groups each time I go

triceps/back
shoulders/chest
biceps/forearms + Rotator cuff
abs/lower back (I usually do some shrugs on this day too for the neck)
legs(squats, calf raises, hack squats)

say on my back/tricep day I do
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>> Anonymous
MOAR SQUATZ
>> Anonymous
if you can do 6 sets with 6 reps, try moar weight.
>> Anonymous
I've never understood some ridiculous splits like triceps/back. There is very little that these 2 muscle groups do together. Just do a push day (tricep/chest/shoulders), pull day (back, bicep, can include forearm work), SQUATZ day (squats, variation of squat, squats, squats, squats). You can put deadlifts on pull days, or make another day for posterior chain.
>> Anonymous
overworking.
>> Anonymous
bale took steroids
>> Amuro !nA4kpJCkfU
Squats, motherfucker.

Squatting 3 times a week, on a 4,000 calorie diet, you could put on like, 30 lbs in a couple months.

Squat til your god damned legs fall off. And once you can't squat anymore, THEN do your upperbody lifts.

You'll get jacked, man.
>> Anonymous
>>146218
Wow OP I was just going to make a topic asking how to get my 4000 calories a day. Mind posting your diet please?
>> Anonymous
>>146398

It probably involves alot of protein shakes. They contain something like 300 calories each and they go through truckloads of them afaik.
>> Amuro !nA4kpJCkfU
>>146398
I found this one in IronMind's book "Super Squats". They say this should have 4,750 calories and 253 grams of protein:

7:00 AM Breakfast:
3 eggs, 1 slice of bread, 1 glass of milk.

9:30 AM Snack:
1/2 Sandwich (meat), 1 glass of milk.

12:00 PM Lunch:
1 sandwich (meat), 1 sandwich (cheese), 1 glass of milk, 1 piece of fruit.

3:00 PM Snack:
1 egg (hard boiled), 1 slice of cheese, 1 glass of milk.

6:00 PM Dinner:
3/4 pound of meat, 2 vegetables, 2 glasses of milk, 1 piece of fruit.

9:00 PM Snack:
1/4 of cheese, 2 glasses of milk.


Yeah, that's a lot of fucking milk. But they say that a gallon of milk a day combined with squats is the ultimate muscle builder.

I would definitely substitute those snacks with a weight gainer shake like MHP's Up Your Mass. Should make it easier to choke all of it down.
>> Anonymous
>>146403
My protein shake is 4 calories per gram at 83.6%. I generally have 60g each time and two per day so it works out to around 480 calories per day from my protein shake.

>>146409
Thanks a lot, I'm 6'4" and recommended at 4051 calories per day so I'll take a little out of that diet plan and less eggs.
>> Anonymous
aim for getting stronger
if you increase your numbers in every lift and eat like a bull, your muscles will grow
>> Anonymous
bump, to get 4000 cal a day I take 2 weightgainer shakes a day one at 2 scoops (500 cal) and one at 4(1000cal) close to bed time, I drink alot of water after too because I want to keep my kidneys in good shape.
>> Anonymous
guys whats the most clean bulk calories you've consumed in a day (no junk food bs)

i have done 6500, i shit 4 times that day and felt like i wanted to puke
>> Anonymous
>>146893
Okay I loled.