One Punch Gainz

@amir_bahram that's great! Honestly I'd say a push pull legs split is usually the best kind of split you can do. One thing though, I'd recommend less exercises, working out too long, and doing too much can lead to over training, which would actually hinder your progress, especially as a natural lifter

I was doing the bicep workout and after that I couldn't straighten my arm for 3 days. XD With all those exercises, how many reps do you recommend? @neotangs

@amir_bahram for me at least, rep ranges depend on the exercise. On my current program, for compound lifts (besides deadlifts) my heavy set is 5-6 reps, and my light set is 10-12. For isolation lifts (Stuff like bicep curls and tricep extensions) I usually stick to around the 8-12 range. There's a lot of people who do more volume, and a lot of people who do less though, it's all dependant on your preference and goals

@psi_one steps are genuinely my favorite form of cardio, I always do them when I'm gearing up for a tournament, the higher intensity the better, and it seriously helps with your mind muscle connection. At the gym I would use the machine, but at home I would just run up and down the stairs as fast as I can, if you get advanced you can start really practicing your footwork, with cross overs and stuff, it's honestly great!

These veins are my motivation to workout. I WANT MORE. I want to be nothing but veins. I want my death to be by a paper cut.

I'm confuzzled. Casein, creatine or whey protein? @sparkis @dyadka_yar @noetags What do you guys think?

@amir_bahram Both Casein and whey boost muscle growth. Casein digests much slowly though, so it's best to take it some time after your workout, while whey protein can be taken almost immediately after working out, or even during your workout. Creatine is taken in lesser portions, and increases your workload, reduces muscle breakdown etc. I would say neither casein nor creatine is important. Taking whey protein though is going to be the most beneficial to you