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Routine Design for Dummies 1.0 eknight 173 5 daysframe (55): @acoble02 it’s actually opposite, lower volume for intermediate, since more experienced you are, workouts becoming more intense, you can’t keep same volume with increased intensity after some time, so higher experience = higher intensity and volume unfortunately has to go down a bit
Simply Shredded FAQ - Read before posting! Frostshock 38 11 monthsRyanEdward (10): Awesome post
My 5 Year [SkinnytoFit] Transformation 15-20 DrDynamix 2 2 hoursJesus (154): Bulk. Bless my child.
Another LOG for the Old Man wannabemuscular 189 9 hourswannabemuscular (32736): Monday 10/23: Squats and stuff Bent Over Reverse Fly: 10x30 Squats: -- 135x10, 225x10, 315x5, 385x5, 425 3x3 (beltless, final reps paused up to 385) Leg Press: 500 3x15 Calf Press on Leg Press: 400 5x15 EZ Bar Curl: -- 90 2x10 -- Dropset: 90x10, 70x8, 40x12 First time at the office gym in a few weeks. Apparently, I was missed. :) Same crowd still there and my squat rack still empty. .
Tell me what you think acoble02 5 14 hoursframe (55): If you prefer to work out with weights twice per week then it's definetely better to go with full body and to choose strenght routine from faq in stickies. If more, then routine you posted is also fine as well as pull push legs, if you do upper/lower/upper, better not to go all into horizontal pulling, but maybe first upper day - vertical pulling 2 movements, second upper day - 2 horizontal if you want, or mix them like 1 horizontal and 1...
First meet log lolssons 18 15 hourslolssons (1168): Deads 180kg 6x4 Bench 105kg 7x5
Who's stronger, me or my little brother? throwawayaccount 24 16 hourswannabemuscular (32736): @throwawayaccount It's been recommended you read the FAQ like 5 or 6 times already. Please do. You need a plan to set out on this journey. You can just walk into the gym with the intent of getting used to the equipment first. Understand the basic concepts of Push/Pull and Upper/Lower before you do anything. You'd probably do well with a basic Upper/Lower split. Here, I'll make it easy for you. Click here FAQ & here Routine Design...
Back from the layoff Log varunj17 42 1 dayvarunj17 (498): Week 5 Day 1: Monday 1. Squats:goal was 4*4 at 112.5kg Set 1: 4 * 112.5kg Set 2: 4 * 112.5kg Set 3: 4 * 112.5kg Set 4: 4 * 112.5kg 2. Bench: 4*4 at 85kg Followed by Chest Hypertrophy 3. Dumbell Press: Set 1: 8 * 32.5kg each dumbell Set 2: 8 * 32.5kg each dumbell Set 3: 8 * 32.5kg each dumbell 4. Dips: 3 * Failure 5. FLyes: 3X10 6.Cable Crossovers s/s Pushups: 2 X failure
Squats advice jostrosky 11 2 daysjostrosky (244): @Yeags yeah I was just doing 225 and figured I would do some set of 5 to see form. I agree they are not the best. I don’t really want to invest in the power lifting shoes although they cast the same as the air max’s. I just get the flatter sole met cons
My training log getfit24 71 2 daysgetfit24 (43): front squats 2x8 45lb warm up 5x5 75lbs deadlift 2x8 95lbs warm up 5x5 155lbs leg press 4x12 200lbs lying leg curl leg extension 4x12 60lbs
Upper/Lower - same exercises or similar frame 14 2 daysframe (55): @wannabemuscular thanks for the link! Going to try this out. @Jsn3004 agree
Bulk or Cut? new2lift123 7 2 dayswannabemuscular (32736): Read the 2 sticky threads at the top of forum. But you don't look anything beyond novice.
Ebay, Amazon Hambo 6 4 dayseknight (57316): I think he truly believes in that static contraction shit. -3X
Legs Mustbenice 2 5 dayswannabemuscular (32736): @Mustbenice There's no way for us to tell if you don't post the pics.
Back from the Dead Log eknight 251 5 dayseknight (57316): 10/18/17: Deads: 135x5/225x5/275x5/2x315x5 Bulgarian split squats: 3x135x10/8/8 Superset: a) chin-up 12/10/10/10 b) band face-pulls w/external rotation 15/15/12/12 Calf raises x 100 Ab work. Done. -3X
BHS and BBDL Hambo 2 7 daysNorIda (46762): I still think this kid has us answering his homework questions.
Onward Onslaught Cannonball 279 7 daysCannonball (6262): Today in KG lat pulldown machine 10, 4 paused bench up to 120x2 chain bench: 130x2, 131x3 PR 20 kg fat dumbbells: 10 reps each arm, 25 kg 7 reps each arm ohp bth up to 70x1
biceps peak Hambo 2 7 daysDorich (433):
Bumper Plates - Rogue Alternatives mikew 15 8 daysmikew (11415): @wannabemuscular yes! I need to document everything from top to bottom and explain strategies for buying/financing the equipment. Even picking out the right collars is challenging because there is a maze of choices ranging from $10 to $50 to much higher for calibrated/competition collars. The top contenders are these bad boys from Amazon: Quick Release Pair of Locking 2" Olympic Size Barbell Clamp Collar Great for Pro Training by...
6 years of lifting and not much to show LBC47 13 10 daysforgottenpass (301): @LBC47 Bro you look solid in your pictures! ...But it may also be that you're just a genetic outlier, in that you just gain strength a lot more relative to your muscle size.
Top 22 Most Popular Threads - Last 12 months mikew 2 11 daysmikew (11415): 12. Pre workout before sex Page views: 9,050 13. What is albutarex? Page views: 8,806 14. The truth about ANAVAR. Page views: 8,591 15. Weighted abs vs Un weighted abs. ...
Trap bar Hambo 3 12 daysmikew (11415): @Hambo your question makes no sense. Why not just poke around the web? It appears that the terms are used interchangeably. Here is a video of a Trap Bar *and* a Hex Bar... it's a Hex Trap bar:
Should I cut or Lean bulk? Advice/PICS NoviceKev 9 12 daysmikew (11415): @NoviceKev if you calculate your BF% based on the 1RMs you give it would suggest a much lower BF than 16% but your pics don't seem to support that so it's hard to give accurate advice. I'm not saying that calculator is 100% accurate - it's only an estimate - and it could be way off in your case. So take it with a grain of salt... My sense is that a program focused on building strength will give you...
breaking plateau Hambo 15 12 daysJsn3004 (2959): And even if he was correct and long-term abstinence didn't result in lower T, sleeping up to 10 hours a day isn't sustainable. Certainly not for a parent, a full-time student, someone with a full-time job, someone with interests other than just working out, etc. @frame And being angry as fuck isn't going to help you "crush these weights" and break through a plateau. Proper programming, form, nutrition, having adequate sleep, etc.,...
Two year natural transformation 16 to 18 MattO1999 10 17 daysMattO1999 (34): @wannabemuscular only like a 250 calorie surplus, but like I said want to keep the bulk lean without putting on any excess fat
Leg and Pant Problem jostrosky 13 17 daysjostrosky (244): @mikew haha can’t go that route as a teacher. I have found a good pair, Under Armour golf pant are very stretchy and fit perfectly. They even have my 36 inch length.
Skinny fat woman, cut or bulk? Louloux 11 18 daysmikew (11415): @Louloux Congrats on your awesome cut. What's next??
Should I hire a nutrition/lifting coach? forgottenpass 20 18 daysmikew (11415): @forgottenpass you have a distinct goal: But do you have a deadline? If you are working toward something specific - like a competition, vacation, wedding, etc. - that will sharpen your focus. Another "trick" is to pick a specific weight loss goal. Let's say 180 lbs. (Assume you can lose 1 lb. per week.) Then pick sub-goals: cut to 192, cut to 184, cut to 176, etc. You can make a complete transformation in 3-4 months. But it's...
Thread for funny pics/gym memes/etc. mikew 8 18 daysmikew (11415):
BulkSupplements wannabemuscular 2 18 daysmikew (11415): Yes - I've been pleased with Bulk Supplements over the years. I buy their creatine - comes in a large bag that will last for a year or more. I am trying to get a better deal for the users here - maybe 20% off first order and 10% off after that.
Fat Loss Help Needed! kbahramicc 4 18 daysKyleMurphree (1): Everyone has their own goals for their health and wellness. If you're looking to reduce body fat, you will most likely have to find a way to take in fewer calories. Omega 3 fatty acids found in wild salmon, walnuts, chia and hemp seeds increase lipolysis. So you lose fat instead of storing it. You can also take exercises from élastique fitness for burning body fats.
Workout Shoes NaturalBrawn 4 18 daysKellyKapoor (1): i just wear whatever sneakers i'm feeling. tend to be my jordan true flights because they fit nicely and are fairly flat
Body fat estimate help? Fletch7878 22 18 dayseknight (57316): -3X
Rogue Bumper Plates - Cost Analysis mikew 6 19 daysmikew (11415): @wannabemuscular I much prefer metal/steel plates... the look, the feel, the even the sound. You're right that a good set will last forever. I would definitely choose metal/steel over bumper if I could. But in this case, I'm compelled to go with rubber/bumper plates to limit/reduce noise. I watched a ton of YouTube videos last night and the loud metal clang was too much versus a duller thud. The metal/steel plates are less expensive but would...
Your thoughts on this... Hope you get motiva bartech 5 20 daysbartech (1): Hi NaturalBrawn its called Calisthenics = Beautiful Strength in Greek. It involves your body weight and your body weight only usually it's performed in the gym and parks however to try the more extreme moves I go gymnastics just to keep it safe. It's nothing new search for Calisthenics on Youtube and you will see how big the community is.
Fitting weight plates Hambo 10 20 daysHambo (847): I have not been able to find school barbell with enough weight place for enough weight.
Ms Howie 4 22 dayseknight (57316): Ask your MD. No one here is qualified to answer this. -3X
Big traps excercise Ozzyshaun 14 24 dayswannabemuscular (32736): I don't train traps directly, but I can tell you they blow up when I do heavy deads consistently.
Mk677 Ozzyshaun 2 25 dayswannabemuscular (32736): Is that an assault rifle?
Strenght Hambo 4 26 dayswannabemuscular (32736): @Hambo Mostly, but some guys are stronger in the Squat than the Deadlift.
Hgh test e Davidwynne 4 27 daysDorich (433): No, it's only the mouse bite. That's why you need to have your legs tied down, in case of convulsions. And if the music bothers you tell me, and I'll have it stopped. Try to get some sleep.
Anyone have any experiences with using this? Cannonball 6 29 daysKyleMurphree (1): I have seen them but I never tried it.
Want to enter a bikini competition.. ewhite 5 29 daysKyleMurphree (1): Have you entered into the competition?
Abs Humblelifts 8 30 daysNorIda (46762): Life is hard It's harder when you're stupid. Lol. You must have a fat head, cause that brain muscle of yours isn't burning anything.
Instagram NaturalBrawn 12 1 monthwannabemuscular (32736): @Norlda, Yup, those adult priorities always in the mix. Things get easier again in the late thirties. Never let the beast die!
Rotator cuff exercises Hambo 4 1 monthHambo (847): Thanks eknight
Intermittent fasting, need help guys? AxlSalvator 13 1 monthJesus (154): @AxlSalvator lol Shame on yo name
Posing Hambo 4 1 monthDorich (433): @Hambo No problem.
17 Year old Question Betin135 9 1 monthBetin135 (10): @wannabemuscular Ditching cardio sounds good. I never like doing it and thanks.
Advice on a strength routine... Jreay4 10 1 monthhaole (2073): @Jreay4 If you play for your country's soccer team you should talk to the training coach. I think you're bullshitting us about that unless you play for a low level team for a low level country. If you are for real I would recommend telling us your goals first and where you are in your season or off season. Training properly for specific sports like soccer should always take into consideration the individual's goals and timing as it relates...