Two Plates · Basics

Lifting basics, answered plainly

Short answers to the questions lifters ask most, each checked against its sources and ending on one thing to do next session.

Heavy or light weights: which builds muscle?About the same, when the sets are hard. Heavy still wins for strength. Stuck at a weight? Add reps firstAdding reps built about as much muscle as adding weight. GZCLP or 5/3/1 for Beginners?Quick progress early, GZCLP. Start easier and build slowly, 5/3/1 for Beginners. What does @8 mean?About two reps left, and most people guess about one short. Full body or a split?About the same when the weekly work matches. Pick by your week. How many sets a week to build muscle?More sets, more growth, but each extra set adds a little less. Came up short on a GZCLP T1?Count total reps. Short of the target, same weight, next stage. Is GZCLP any good?It's on r/Fitness's recommended list, with a rule for every stall. Can you run a program your AI wrote?Yes, once it has a rule for adding weight and a rule for stalls.