📖 Guide SBL training is law, GYM NEWBIES GTFIH

[ggs]

SKIP TO THE END IF U WANT TO BE TOLD EXACTLY WHAT TO DO.

simplified as much as i can so its easier to digest

GYM SPLITS:
ur main goal and determining factor when choosing a gym split should be how many days u can realistically be bothered to push urself in the gym and actively try to progressively overload in MAJORITY of ur lifts.

3-4x a week 1hr/day is literally all u need dnr with the old heads who talk abt gym 7x a week 2hr/day.

U/L/R/U/L/R/R - easiest routine for 4x a week
FBEOD (Full body every other day) - easy routine for 3x a week that dosent have to take ages.

VOLUME:
u should be doing no more than 4 sets per muscle group (less if doing FB)

Every extra set on a muscle group u do a day gives u less and less gains eg; if ur 1st set on an exercise gave u +1g of muscle ur next set would give u +0.8g of muscle (not exactly how it works but simplest ways to explain it)

So would we not want to overload on volume to maximise how much we’re gaining?

ur determining factor on volume should be how many sets u can do that u can still recover from by ur next session + time variable (how much time u want to spend in the gym) This can come from trial and error or u can just copy me and do 2-4 sets depending on the muscle group (full routine at the end)

PROGRESSIVE OVERLOAD:
Progressive overload simplified down just means that ur doing more reps/weight every session.

Factors that can stop u from doing this are:
An excess amount of volume
Not sleeping 8hrs
Not eating enough
Adding unneeded amount of fatigue (dropsets, supersets etc.

RIR
Reps in reserve is how many reps u can do until u physically can’t do another rep.
RIR is important because it allows us to manage our fatigue but still train close to failure so we can still progressively overload every session. Majority of the times we want to be lifting in a 0-2 RIR range.

REP RANGE
Don’t overthink it jst do 4-8 reps on everything
(0-2 RIR)

Extra reps do nothing but add other limiting factors which u don’t want.

TRACKING UR LIFTS:
u want to be tracking ur lifts EVERY session so that u can progressively overload effectively without guessing how many reps or what weight u did last session (really easy to do jst make a table on ur notes and update it every time u train)

i missed a lot of things in here like exercise selection because it would jst take too long to write out and idrk how to explain it but there’s plenty of SBL creators on tt that explain it well and i’ve sent my routine here if u want to jst copy it. My upper day takes me abt an hr and my lower day takes me abt 30mins.

 

[alex]

SKIP TO THE END IF U WANT TO BE TOLD EXACTLY WHAT TO DO.

simplified as much as i can so its easier to digest

GYM SPLITS:
ur main goal and determining factor when choosing a gym split should be how many days u can realistically be bothered to push urself in the gym and actively try to progressively overload in MAJORITY of ur lifts.

3-4x a week 1hr/day is literally all u need dnr with the old heads who talk abt gym 7x a week 2hr/day.

U/L/R/U/L/R/R - easiest routine for 4x a week
FBEOD (Full body every other day) - easy routine for 3x a week that dosent have to take ages.

VOLUME:
u should be doing no more than 4 sets per muscle group (less if doing FB)

Every extra set on a muscle group u do a day gives u less and less gains eg; if ur 1st set on an exercise gave u +1g of muscle ur next set would give u +0.8g of muscle (not exactly how it works but simplest ways to explain it)

So would we not want to overload on volume to maximise how much we’re gaining?

ur determining factor on volume should be how many sets u can do that u can still recover from by ur next session + time variable (how much time u want to spend in the gym) This can come from trial and error or u can just copy me and do 2-4 sets depending on the muscle group (full routine at the end)

PROGRESSIVE OVERLOAD:
Progressive overload simplified down just means that ur doing more reps/weight every session.

Factors that can stop u from doing this are:
An excess amount of volume
Not sleeping 8hrs
Not eating enough
Adding unneeded amount of fatigue (dropsets, supersets etc.

RIR
Reps in reserve is how many reps u can do until u physically can’t do another rep.
RIR is important because it allows us to manage our fatigue but still train close to failure so we can still progressively overload every session. Majority of the times we want to be lifting in a 0-2 RIR range.

REP RANGE
Don’t overthink it jst do 4-8 reps on everything
(0-2 RIR)

Extra reps do nothing but add other limiting factors which u don’t want.

TRACKING UR LIFTS:
u want to be tracking ur lifts EVERY session so that u can progressively overload effectively without guessing how many reps or what weight u did last session (really easy to do jst make a table on ur notes and update it every time u train)

i missed a lot of things in here like exercise selection because it would jst take too long to write out and idrk how to explain it but there’s plenty of SBL creators on tt that explain it well and i’ve sent my routine here if u want to jst copy it. My upper day takes me abt an hr and my lower day takes me abt 30mins.

bump

 

[Chudmaxxer004]

SKIP TO THE END IF U WANT TO BE TOLD EXACTLY WHAT TO DO.

simplified as much as i can so its easier to digest

GYM SPLITS:
ur main goal and determining factor when choosing a gym split should be how many days u can realistically be bothered to push urself in the gym and actively try to progressively overload in MAJORITY of ur lifts.

3-4x a week 1hr/day is literally all u need dnr with the old heads who talk abt gym 7x a week 2hr/day.

U/L/R/U/L/R/R - easiest routine for 4x a week
FBEOD (Full body every other day) - easy routine for 3x a week that dosent have to take ages.

VOLUME:
u should be doing no more than 4 sets per muscle group (less if doing FB)

Every extra set on a muscle group u do a day gives u less and less gains eg; if ur 1st set on an exercise gave u +1g of muscle ur next set would give u +0.8g of muscle (not exactly how it works but simplest ways to explain it)

So would we not want to overload on volume to maximise how much we’re gaining?

ur determining factor on volume should be how many sets u can do that u can still recover from by ur next session + time variable (how much time u want to spend in the gym) This can come from trial and error or u can just copy me and do 2-4 sets depending on the muscle group (full routine at the end)

PROGRESSIVE OVERLOAD:
Progressive overload simplified down just means that ur doing more reps/weight every session.

Factors that can stop u from doing this are:
An excess amount of volume
Not sleeping 8hrs
Not eating enough
Adding unneeded amount of fatigue (dropsets, supersets etc.

RIR
Reps in reserve is how many reps u can do until u physically can’t do another rep.
RIR is important because it allows us to manage our fatigue but still train close to failure so we can still progressively overload every session. Majority of the times we want to be lifting in a 0-2 RIR range.

REP RANGE
Don’t overthink it jst do 4-8 reps on everything
(0-2 RIR)

Extra reps do nothing but add other limiting factors which u don’t want.

TRACKING UR LIFTS:
u want to be tracking ur lifts EVERY session so that u can progressively overload effectively without guessing how many reps or what weight u did last session (really easy to do jst make a table on ur notes and update it every time u train)

i missed a lot of things in here like exercise selection because it would jst take too long to write out and idrk how to explain it but there’s plenty of SBL creators on tt that explain it well and i’ve sent my routine here if u want to jst copy it. My upper day takes me abt an hr and my lower day takes me abt 30mins.

can confirm actually. Started the gym right about 6 months ago and went from 75-90 kg/165-198. Ofcourse theres also fat bc bulk but this is valid

 

[dgpw]

SKIP TO THE END IF U WANT TO BE TOLD EXACTLY WHAT TO DO.

simplified as much as i can so its easier to digest

GYM SPLITS:
ur main goal and determining factor when choosing a gym split should be how many days u can realistically be bothered to push urself in the gym and actively try to progressively overload in MAJORITY of ur lifts.

3-4x a week 1hr/day is literally all u need dnr with the old heads who talk abt gym 7x a week 2hr/day.

U/L/R/U/L/R/R - easiest routine for 4x a week
FBEOD (Full body every other day) - easy routine for 3x a week that dosent have to take ages.

VOLUME:
u should be doing no more than 4 sets per muscle group (less if doing FB)

Every extra set on a muscle group u do a day gives u less and less gains eg; if ur 1st set on an exercise gave u +1g of muscle ur next set would give u +0.8g of muscle (not exactly how it works but simplest ways to explain it)

So would we not want to overload on volume to maximise how much we’re gaining?

ur determining factor on volume should be how many sets u can do that u can still recover from by ur next session + time variable (how much time u want to spend in the gym) This can come from trial and error or u can just copy me and do 2-4 sets depending on the muscle group (full routine at the end)

PROGRESSIVE OVERLOAD:
Progressive overload simplified down just means that ur doing more reps/weight every session.

Factors that can stop u from doing this are:
An excess amount of volume
Not sleeping 8hrs
Not eating enough
Adding unneeded amount of fatigue (dropsets, supersets etc.

RIR
Reps in reserve is how many reps u can do until u physically can’t do another rep.
RIR is important because it allows us to manage our fatigue but still train close to failure so we can still progressively overload every session. Majority of the times we want to be lifting in a 0-2 RIR range.

REP RANGE
Don’t overthink it jst do 4-8 reps on everything
(0-2 RIR)

Extra reps do nothing but add other limiting factors which u don’t want.

TRACKING UR LIFTS:
u want to be tracking ur lifts EVERY session so that u can progressively overload effectively without guessing how many reps or what weight u did last session (really easy to do jst make a table on ur notes and update it every time u train)

i missed a lot of things in here like exercise selection because it would jst take too long to write out and idrk how to explain it but there’s plenty of SBL creators on tt that explain it well and i’ve sent my routine here if u want to jst copy it. My upper day takes me abt an hr and my lower day takes me abt 30mins.

There are a good bit of flaws in this workout but it’s a solid base.
I recommend changing these things for more tension:
Ab crunch machine -> Cable Crunch
Shoulder press machine -> Iso shoulder press
Preacher curls -> Cable curls
Any leg movement -> Single leg variant

The upper day is partly redundant as inc press, shoulder press, and pec dec, all have similar pressing angles without clear priority.

You’re also completely missing rear delt and upper back balance. While you are doing kelso shrugs, there’s no consistent scapular or rear delt work.

I recommend adding:
Lat pullovers (I prefer the machine, but doing it on. a bench is just fine) after lat pull downs
Rear delt fly
Smith squats
Abductor isometrics (for you i’d say just do regular reps unless you can hold the press with max weight)

If you have any questions, reply or dm