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THREAD SONG
What is this so called “Gig-Guide”?
In this guide I will be going over everything you need for the gym including; equipment, split/overall workout advice, and your diet.
Gym Equipment
For the equipment, I will be putting it into 3 tiers. Tier 1, must have, Tier 2, useful, Tier 3, waste of money.
Tier 1
Lifting straps (with D-ring)- Lifting straps are the most important piece of equipment in the gym. They are designed to support your grip during heavy lifts, such as deadlifts, rows, and most pull movements, by transferring some of the load from your hands and forearms to your wrists. This helps reduce grip fatigue, allowing you to focus on the target muscles and potentially lift heavier weights without compromising form. And don’t let the gym unc tell you that you need to “build grip strength” as we are here to build muscle in the targeted area of the said movement that we are preforming. Researchers have found that the use of lifting straps directly affects exercise performance, which requires manual grip strength and increases the amount of work performed by the target muscles. Additionally, early fatigue of forearm flexor muscles in moderate-to high-load protocols may negatively impact the total volume of the workout (load × repetitions), leading to suboptimal gains in strength and muscle hypertrophy. Now for the D-rings it is more of the same science. For cable exercises like tricep extensions and cable lateral raises, the D-ring eliminates the use of the forearms and other non-targeted muscles. This gives the benefit of a greater range of movement as well as pulling directly from the wrist, making upper body workouts easier.
Lifting belt- A lifting belt works by wrapping snugly around your midsection and increases intra-abdominal pressure (IAP). When you take a deep breath and hold it, tightening your core muscles as if bracing for a punch, the belt gives your abdominal wall a rigid surface to push against. This creates a pressurized cylinder around your torso, stiffening your spine and reducing compressive forces on your lower back discs. These are used during heavy compound lifts such as squats and deadlifts. But even if you do not perform compound movements (like myself), belts are still used in hinge movements, RDLS and SLDLS, and can help back pain during leg press or hack squat. Research shows that belts can raise abdominal pressure by about 40% during heavy lifts, which improves force transfer from your legs to the bar and reduces strain on spinal muscles. Belts can shift load-bearing responsibilities from the lumbar extensors to the mid-back and core stabilizers, allowing for pain free heavier lifts; that then correlates to muscle hypertrophy.
Seat belts- Now I know that this may sound crazy to some, but yes, a seat belt is needed in the gym. A gym seat belt is an extra-long strap that routes around the machine’s seat or frame, then secures you with a quick-release buckle. The belt locks you into position, so the weight stack stays focused on the intended movement. The seat belt is designed to keep you securely positioned during heavy leg extensions, seated hamstring curls and other machine-based movements where the weight stack can start pulling you out of the seat. Because the seat belt is not a commonly used equipment, studies are lacking in numbers. But I and many others can tell you firsthand that using the belt on said movements can lead to high weight, more stable lifts, and overall high muscle growth.
Tier 2
In this tier, there will be a subsection of equipment that will help prevent injuries and help with powerlifting. I will start with these 3
Knee sleeves- Knee sleeves are designed to compress and stabilize the knee joint, keeping it warm and improving blood flow, which can enhance performance and aid recovery. They also provide a rebound effect that may help with squats and other heavy lifts, while offering support during high-intensity or high-volume workouts. Additionally, they can be used for rehab and prehab, helping prevent injuries and reduce pain from conditions like arthritis or previous knee injuries. A 2012 study by Lake et al. found that wearing knee wraps during back squats at 80% 1RM increased vertical impulse (192 N·s vs. 169 N·s) and peak power (2,121 W vs. 1,841 W) by about 10%. In another study that used knee sleeves, 100% of the participants said they felt the support that the sleeves gave and said they would use the sleeves in the future to prevent injuries.
Elbow and wrist wraps- Elbow wraps are designed to wrap around the elbow joint, providing compression and support during pressing movements like the bench press. While wrist wraps are shorter, stiffer bands worn over the wrist to stabilize it during lifts. These limit excessive movement and prevent hyperextension, reducing stress on ligaments and tendons. And also provide external support; as they allow lifters to handle heavier loads with better control. They provide the same help as belts and sleeves in heavier lifts, which then translate to overall better muscle growth. Wraps play a role in training and competition; athletes who feel their wrists are unstable during heavy lifts often benefit from the added support.
Gym pins- A gym pin is a metal rod or pin used in pin-loaded or selectorized gym machines to add extra weight to a machine’s stack. It acts as a weight holder and ensures the plates or stack are securely engaged during exercises. This will allow for heavy stacks to be used on machines like; leg extensions, seated hamstring curls, and adduction/abduction machines. Using heavier weight will advance the muscle hypertrophy and help grow said muscles. Although many gyms do not allow the pin, if this is the case I suggest doing the exercise unliterally.
Mouthguard- Once again I know this sounds crazy but stay with me here. During heavy lifts, many lifters unconsciously clench their teeth to “bear down” on the bar. This activates jaw muscles and can stimulate the CNS by increasing neural drive to the muscles. A well-fitted mouth guard allows this clenching without damaging teeth, helping maintain the neural feedback loop that supports strength and power output. Research shows that jaw clenching on a performance mouth guard can produce small-to-moderate gains in strength and power — sometimes up to a few percent more muscle force and faster rate of force development. This can translate to slightly heavier lifts or more reps over time, which is a CNS-level benefit because it increases the neural capacity to recruit and coordinate muscle fibers. Some studies note that jaw clenching with a mouth guard can lower post-session cortisol (a stress hormone) and improve recovery. Lower stress hormone levels can help the CNS recover faster, reducing fatigue and preserving neuromuscular efficiency for subsequent sets or sessions.
Tier 3 (this one will be short)
Lifting gloves- These gloves are a complete waste of money as they do nothing beneficial for you. Most lifters will not notice the hand damage that is “prevented” by the gloves.
Any scam product- I don't think I need to say much, don't waste your money, and do your research.
Splits/reps and rest time
I am a firm believer in low reps low sets, but high weight high intensity. I know many studies point towards no difference in Muscle growth between high and low rep if you reach failure, but I beg to differ. Yes, reaching around failure is important, but how you get there is key. As we know these workouts are fatiguing and put stress on our body, so why take longer to get to failure? Working out requires significant effort from your body, as it works to repair tissues, remove waste products like lactic acid, and replenish energy reserves. Additionally, the central nervous system plays a crucial role, as it coordinates muscle contractions and communicates with the brain, which can also contribute to feelings of fatigue. Heavy sets of 1–5 reps maximize mechanical tension, one of the primary drivers of muscle growth and development. This tension recruits high-threshold motor units, stimulating fast-twitch fibers that have the greatest growth potential. While hypertrophy may not be as pronounced as with moderate reps, low-rep training increases strength dramatically, which allows you to lift more in hypertrophy ranges later. So now that we know that low rep ranges can be beneficial to muscle hypertrophy, why are we still doing extra reps that can promote more fatigue and can limit the amount we lift? Now that we are lifting heavy, we need a longer rest window, ideally 2-3 minutes. Here are studies results that tested 21 athletes as one had short rest time (60 second) and another had a long rest time (2-3 minutes) besides that all constants were the same. “Maximal strength was significantly greater for both 1RM squat and bench press for LONG compared to SHORT. Muscle thickness was significantly greater for LONG compared to SHORT in the anterior thigh, and a trend for greater increases was noted in the triceps brachii (p = 0.06) as well.”
SPLITS
For these splits you should the muscles you want to work on first (Example: I want to prioritize my biceps, so I start with them first)
UXL infinity 10/10
Upper: Toosa/preacher curl, bicep. Reverse curl, brachialis. Lat pulldown, lats/mid back. Wide grip T-bar row, upper back/rear delts. Chest fly, chest. Incline bench, chest. Shoulder press, anterior delts. Lat raises, lateral delts. Tricep extension, all 3 heads of the tricep.
Lower: Leg extensions, quads. Leg press, set your feet lower for more quad activation. Seated hamstring curl, hamstrings. SLDL/RDL, interior hamstrings and lower back. Adduction/abduction (should do one, one day and the other the next), adductors and abductors. Standing calf raises, calves and tibialis.
FBEOD (full body every other day) 9/10
Now this split is different, as we are going to be doing primarily 1 set per exercise.
FBEOD: Chest fly, incline press, cable tricep extensions, lat raises, shoulder press (frontal plane), T-bar row, lat pulldown, leg extension, seated leg curl, squat variation/leg press, RDL/SLDL, toosa/preacher curl, adduction/abduction, standing calf raises.
PPL/UL 8/10
Push- Chest fly, incline press, lat raise, shoulder press, JM press, tricep extension
Pull- toosa/preacher curl, reverse curl, lat pulldown, close grip row, T-bar row
Legs- same as lower before
Upper- same as upper before
Lower- same as lower before.
Anterior Posterior 7/10
This split is exactly how it sounds, one day is the front of your body, next it the back of your body.
Anterior- Shoulder press, leg extensions, chest fly, squat pattern, incline chest press, tricep extensions, lat raise
Posterior- Close grip row, toosa/preacher curl, T-bar row, seated hamstring curl, lat pulldown, SLDL/RDL, calf raise, reverse curl
These are the 4 best splits in my opinion, why you may ask? Because they allow for 3x frequency of the muscles. Research shows that training a muscle group 2–3 times per week generally optimizes hypertrophy, with higher frequencies providing slightly more opportunities to stimulate muscle protein synthesis (MPS) without necessarily increasing total weekly volume. Each resistance session elevates MPS for about 24–48 hours in trained athletes, so hitting a muscle three times per week can maintain more consistent anabolic signaling. Also, 3x allows for lower per-session volume, which can improve technique and reduce fatigue.
Dieting
Now I'm going to keep this relatively short as this is a highly talked about topic.
Protein- Proteins are large molecules composed of amino acids, which are the building blocks of cells and tissues. Nine amino acids are essential, meaning the body cannot produce them and must obtain them from food. Proteins are vital for muscle growth, immune function, enzyme activity, hormone production, and overall cellular repair. They are found throughout the body—in muscles, bones, skin, hair, and blood. Examples of good protein sources: red meat (beef, pork, and lamb), chicken (preferably the breasts), and whey protein supplements. The body can only absorb .8g of protein per lbs of body weight (170lbs x .8 = 136g protein)
Carbs- I already did a whole breakdown of carbs in a guide that will link below, but in short carbs are the fuel to your body. Now how many carbs one should have is dependent on the person and their body weight. I for one have around 200-250g of carbs a day. Examples of good carb source: rice, noodles, sweet and regular potatoes, fruit/vegetables.
Guide Short Carb Guide (GTFIH)
Fats- Fats, also called lipids or fatty acids, are compounds that are insoluble in water but soluble in organic solvents. Fats are primarily stored in the body as triglycerides, which consist of a glycerol backbone attached to three fatty acid chains. They are essential for maintaining healthy cell membranes, insulating organs, and supporting hormone production. Now with fats we want to make sure we are eating the productive kind, mainly found in red meat, nuts, and fish.
Potassium/sodium- These are two of the most talked about micronutrients in the LM space. Sodium and potassium interact through the sodium-potassium pump (Na⁺/K⁺-ATPase), which actively transports three sodium ions out of cells and two potassium ions in, maintaining electrochemical gradients essential for nerve signaling and muscle contraction. This pump ensures low intracellular sodium and high intracellular potassium, which is crucial for cell volume regulation and preventing cellular swelling.
A proper sodium-to-potassium ratio is more important than individual intake levels. High sodium and low potassium intake can lead to fluid retention, increased blood pressure, and higher cardiovascular risk. The ideal ratio is 3/1 in favor of potassium.
The End
I hope this guide can be of help, as I spent 4 hours on it 11pm-3am, and increase your knowledge of the gym and overall health.
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