The #1 thing that Matters to Grow Muscle.

The #1 thing = Following the same shit.

Nowadays there are 1 million fitness influencers…

One say you must train 1 sets only, other say you must train 20+ sets, then on the other side there is science based lifters that asked to control the eccentric and on the other half there is this bunch of ego lifters that said “just lift the weight”

And it doesn’t stop on fitness influencers, even Mr Olympias like Arnold and Dorain Yates don’t agree on how much sets you must do to grow muscle. Arnold prefers high volume and Dorian prefers low volume .

And for us who wanna grow muscle, this overwhelming can be a disgusting step.

And actually this is what happened when I was just starting.

In the first week, I train with moderate volume, following science based lifters, and I enjoy it. But, in the second week, I train with low volume following Mike Mentzer’s advice that said if you train high volume ‘you’re overtraining’, and it doesn’t stop there. Every week, I always change exercises. From squat to leg press, barbell curl to preacher curl, and everything just messed up.

And the result…? I was not growing muscle, and I’m not growing strength, and I’m questioning myself, is the body transformation in the tiktok just a scam?

Then I just got depressed. I stop lifting for a week. But I know if I keep being depressed, I wouldn’t grow muscle either.

So, I give that full week to research… and this research is to find out the missing puzzle in my training. To be clear… Here’s what I’m thinking at that time… I was training hard, I was eating well, I was having a good sleep, so why wouldn’t I grow.

Yeah, after a full week of research, reviewing all the bodybuilder and science based advice, I know what the missing puzzle is… I just don’t stick to the same routine.

It’s not just following the ‘same routine’, It’s all about having the same structured program, tracking progress, and knowing whether you’re getting stronger or not.

I was underestimating this thing… but my results don’t tell me to do so.

What I change

So, at that time, I promise to my self.

I’m going to follow the same split, exercises, and rep rangers for a full a year.

Here’s what it looks like:

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Chest, Bicep, rear delt	Rest	Back, Shoulder, Tricep	Rest	Legs	Rest	Rest

For Day 1 (Chest, Biceps, Rear Delt):

Incline Dumbbell press: 3 x 8 – 12 reps
Dips: 2 x 8 – 12 reps
Barbell Curl 2 x 8 – 12 reps
Reverse pec deck 2 x 8 – 12 reps

Day 3 (Back, Shoulder and Triceps):

Pull up: 2 x 8 – 12 reps
Barbell rows: 2 x 8 – 12 reps
Triceps extension: 2 x 8 – 12 reps
Lateral Raise: 2 x 8 – 12 reps

Day 5 (Legs):

Squat: 2 x 8 – 12 reps
Deadlift: 2 x 8 – 12 reps
Legs Extension: 2 x 8 – 12 reps
Leg Curl: 2 x 8 – 12 reps

Maybe it seems pretty low volume, which opposes what Arnold does, but it’s the exact split that allows me to do the same thing over and over for a full year. Because at that time there is a day, I can workout for 1 hour, and there is also a day that I can workout for 45 minutes.

But, for the second year, I went to higher volume, and it worked better.

But the thing is following the same routine over and over is the key to great physique.

So, here’s the recap:

You must have a split, rep ranges and exercises that you’ll do it for a full year
Follow and track them consistently
Talking about consistency, what don’t you grab Arnold #1 Hack to be Consistent.

This is Arnold’s #1 hack to motivate himself.

Just by seeing his idol’s picture, he feels motivated all the time. And actually, seeing your dream’s physique everyday might help you to be consistent.

Here’s 75 years old Arnold planting his idol’s picture in his room.