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5

It all comes down to calories really (clean or not). If you eat more than you spend, you will gain. If you eat less than you spend, you will loose mass. You can eat all the healthy or "clean" food you want but if you eat too much of it, the surplus of calories is there and you will gain mass (fat if you don't do weight training). So, if you are in surplus ...


4

There is generally no consensus about anything. We all have different bodies. We all react differently to different stimuli. That said, 60 reps of anything is a stamina exercise, and not a strength exercise. And your friends who did hundreds, weren't developing strength. They were developing further the ability to do hundreds of reps. The best advice we ...


2

First of let's get the terminology out of the way. When you write "set", do you actually mean "number of muscles trained"? What one set really mean is that you lift and put down the weight repeatedly until you can't anymore and have to rest. That's one set and if that's all you do per muscle in a week, you're not doing nearly enough work. Or do you mean ...


2

There is no such thing as a 'correct' routine. Workout plans should be made according to targets, and knowledge of how to hit those targets. The problem is that many different people will suggest different plans to hit those targets. This is because there is some disagreement whether any approach is sure to work for all people. For this reason there are some ...


2

Working out a muscle once per week is actually common, but you need to put a large volume of training on it. 9 sets of 10 per muscle per week is a rule of thumb I've read, and it applies to both a 3-split and whole-body.


2

I have a few suggestions for your workout plan based on the information you have provided: Muscles: Your back needs much more than deadlifts, chins, and shrugs. You should concentrate on pull ups instead of chin ups (probably wide grip, get the teres major involved, which you don't hit with anything else). Maybe a dumbbell pullover. I would definitely add ...



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