Alright here's how you make gains
>PPL
>super fucking high volume
>I'm talking 5x12 on everything but big compounds
>5x15 on some muscles that respond better to higher rep ranges like side delts
>heavy ass compounds
>squeeze the fuck out of the individual muscle when you're doing isolations
>hold that shit
>eat a lot and sleep at least 8hrs
>take zinc and magnesium
Make gains
>>41848514
Alright now show us your body pic tough guy