[Jidxja]

As the title says, I'm pretty knowledged when it comes to nutrition and gym, if you have any questions feel free to ask me and I'll gladly answer.

Happy I came across this thread, I think i'm in perfect shape to start working out. I've been going gym for the past month, was wondering if, doing more light reps is better then less heavy reps is better for gaining weight muscle? And would it not be bad for your back in long term?
And also, what's the daily protein intake needed? And calori intake?

1. Going to failure on one set per exercise and going hard on the other but leaving 2 3 more reps in the tank is a good rep range. maximum 5 reps for strength with higher weight and 8-12 for hypertrophy(building muscle).
2.If you know what you re doing it wouldn't be bad for your back, go watch some youtube tutorials for the exercises, squats and deadlifts can fuck up your back if you don't have good form.
3. Protein intake 2g-2.2g/kg(if you are not obese and have like 30-50% body fat.
And for calorie intake it all depends on the person's calorie maintenance, you want to be in a slight calorie surplus to build muscle.