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Routine Design for Dummies 1.0 eknight 173 1 dayframe (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 10 monthsRyanEdward (10): Awesome post
Upper/Lower - same exercises or similar frame 9 4 minutesframe (55): Gona try like this for some time now, I think should work, later on will update lower day to proper one with squats/lunges as knee heals up. Not sure if there is a reason to go to lower rep range than 6-8 at this stage, maybe only if just first exercises at 3x5 on strenght days, will see. Upper 3x 30* incl bb/db press 6-8 2x lat pulldown overhand 6-8 2x lat pulldown underhand 6-8 2x flat db press 6-8 1x db flyes 6-8 3x machine rows...
Ebay, Amazon Hambo 6 28 minuteseknight (57262): I think he truly believes in that static contraction shit. -3X
Squats advice jostrosky 5 3 hoursjostrosky (244): @EagleRare10 I typically ride the bike for 5 or so mins then do a dynamic warm up. This is why the pain is becoming an issue
Legs Mustbenice 2 1 daywannabemuscular (32607): @Mustbenice There's no way for us to tell if you don't post the pics.
Another LOG for the Old Man wannabemuscular 187 2 dayswannabemuscular (32607): Wednesday 10/18: Squats Band Pullaparts: 30 Band Dislocations Squats: -- 135x10, 225x10, 315x5, 385x3 (beltless, final reps paused) -- 435x2, 465x2, 485x1, 505x1* (belt) -- 315x20 (beltless) Lying Leg Curl: 130 5x8 Leg Raises: 3x15 Had my sights on 525 tonight having doubled 495 a few weeks ago, but 505 went slowwww and I left it at that. It's still a small 5lb PR. Last time I hit 500 was 10/2015. 505x1: ...
Back from the Dead Log eknight 251 2 dayseknight (57262): 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
Back from the layoff Log varunj17 41 3 daysvarunj17 (498): ALso thinking of switching things up a bit in terms of programming Was thinking of replacing the 4 *2 at 90% day in Squats with a scheme of Front Squats SO my weekly squatting might end up looking like Day 1. 4 X 4 at 80-85% Day 2: 4X4 Front Squats Day 3: 4 X 8 Hypertrophy Any thoughts????
BHS and BBDL Hambo 2 3 daysNorIda (46762): I still think this kid has us answering his homework questions.
Onward Onslaught Cannonball 279 3 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
First meet log lolssons 16 3 dayslolssons (1168): Yeah for bench i was thinking 117,5/127,5/135 Deads 210/230/240 Think i might have had 2more reps but always been stronger at maxes than reps on deads
biceps peak Hambo 2 4 daysDorich (433):
Bumper Plates - Rogue Alternatives mikew 15 4 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...
My training log getfit24 70 6 daysgetfit24 (43): 3 rounds 8 50lb barbell deadlift 6 burpees 10 20lb kettlebell swing 10 15lb kettlebell snatch Abs: 2x30 sec plank 3x20 heel touches 3x15 bicycle crunches 3x15 mountain climb
6 years of lifting and not much to show LBC47 13 6 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 7 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 8 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 8 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 8 daysJsn3004 (2917): 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 13 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 14 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 14 daysmikew (11415): @Louloux Congrats on your awesome cut. What's next??
Should I hire a nutrition/lifting coach? forgottenpass 20 14 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 14 daysmikew (11415):
BulkSupplements wannabemuscular 2 14 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 14 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 14 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 15 dayseknight (57262): -3X
Rogue Bumper Plates - Cost Analysis mikew 6 15 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 16 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 16 daysHambo (847): I have not been able to find school barbell with enough weight place for enough weight.
Ms Howie 4 18 dayseknight (57262): Ask your MD. No one here is qualified to answer this. -3X
Big traps excercise Ozzyshaun 14 20 dayswannabemuscular (32607): I don't train traps directly, but I can tell you they blow up when I do heavy deads consistently.
Mk677 Ozzyshaun 2 21 dayswannabemuscular (32607): Is that an assault rifle?
Strenght Hambo 4 23 dayswannabemuscular (32607): @Hambo Mostly, but some guys are stronger in the Squat than the Deadlift.
Hgh test e Davidwynne 4 24 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 26 daysKyleMurphree (1): I have seen them but I never tried it.
Want to enter a bikini competition.. ewhite 5 26 daysKyleMurphree (1): Have you entered into the competition?
Abs Humblelifts 8 26 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 27 dayswannabemuscular (32607): @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 28 daysHambo (847): Thanks eknight
Intermittent fasting, need help guys? AxlSalvator 13 28 daysJesus (154): @AxlSalvator lol Shame on yo name
Posing Hambo 4 29 daysDorich (433): @Hambo No problem.
17 Year old Question Betin135 9 30 daysBetin135 (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...
INSANE TRAINING SERIES - SHOULDERS WORKOUT moke912 13 1 monthSuppCorner (1): clickable text
Kid from that big 2009 brawl speaks out Dorich 1 1 monthDorich (433):
Lift Ratio Calculator Rawn 1 1 monthRawn (1329): Calculate your Lifts
Crazy guy I just viewed at the gym Freakydecky 14 1 monthFreakydecky (1): Jelly much? Fags have fun ego lifting and looking like dog shit that shit ain't motivating let me put it like that. Hard work and time as to what he did was dam motivating. Rage more kids rage more.