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Routine Design for Dummies 1.0 eknight 173 1 monthframe (61): @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 1 yearRyanEdward (10): Awesome post
Another LOG for the Old Man wannabemuscular 207 4 hourswannabemuscular (32811): Saturday 11/24: Chest, Triceps, and light Shoulders Band Pullaparts: 60 Band Dislocations Band Pulldowns: 40 Bench Press: -- 135x10, 185x10, 235x5, 285x2, 295x2, 305x2, 315x2, 325x2 (final reps paused) Close Grip Bench Press: 205 5x10 DB External Rotation: 10 2x15 (abducted) DB Lateral Raise: 15 3x15 (to about 30 degrees w/pause) Band Dislocations Realized I haven't benched over 300 since mid July. It felt good to push some heavier...
First meet log lolssons 31 6 hourseknight (57382): I wouldn’t deload. Take the week off. -3X
mind-muscle connection frame 8 10 hoursEricleader22 (1): The mind muscle connection in my opinion just becomes perfected over time by building up awareness of how to recruit and feel the specific muscles. Eric leader Owner
2 weeek bulk,2 week cur cycle savinperera123 4 2 daysFiremanSi (42226): Ur mesocycles for bulking should definatelty be longer. If ur a lean individual already then do a lean bulk of 1-2lbs/month max.. then do a cut at a later date. This will stand to you better in the long run !!
Omega 3 loading for testosterone & mental drskyler 5 2 daysJsn3004 (3022): Damn look at all of those happy guys hugging their wives. You know they're happy as fuck because their testosterone levels increased 300 percent. They must be banging 24/7.
who missess simplyshredded forum ? dollar786 6 3 daysthe1 (33837): many regulars still around ?
Best Pre-Workout & Creatine randallkevin 9 3 dayswannabemuscular (32811): @jayjay770 whenever I see your name I read it as "vajayay" :)
Animal Cuts jayjay770 2 3 daysJsn3004 (3022): What's up with you and supplements dude? What's your diet looking like? Whats your routine looking like? Are you getting enough sleep? Do you do your mobility work? Every post you do is about a new supplement.
about plateaus Hambo 5 3 dayseknight (57382): @jayjay770 why? To what purpose? -3X
Back from the layoff Log varunj17 48 5 daysvarunj17 (498): Not logging but still Cycle 3 Week 3: Monday Switch things up to H/P/S 1. Squats: Set 1: 8+1 @ 97.5kg Set 2: 8 @ 97.5kg Set 3: 8 @ 100kg Set 4: 8 @ 100kg 2. incline Bench: 3*8 at 70kg LEg Hypertrophy
My training log getfit24 74 5 daysgetfit24 (43): 4 sets 5 ea side single leg hop 5 ea side single leg lateral hop 5 ea side single leg hop with 180 degree turn 10 6lb ball slams 20 deadbugs 3 sets 2 different drills on the speed/agility ladder 3x10 face pulls 3x10 ea side one arm db press
Risk for vertabrae injury Hambo 3 9 dayseknight (57382): Maybe. -3X
Stretch marks on butt (srs) Mustbenice 5 10 daysEricleader22 (1): Of course but they should fade w time. Eric leader Owner
Biceps brachii Hambo 2 11 daysAoverto7 (310): I can tell you when its the weakest. Greater than 180 degrees.
SCTM Hambo 2 16 daysJsn3004 (3022): I think @eknight can help you with that one. That man eat, sleeps, and breathes static contraction training. Oh wait...
Fat Loss Help Needed! kbahramicc 8 16 dayswannabemuscular (32811): @Patrick Looks like it comes down to a well rounded and nutritious diet overall.
40Mastebolin 100mg/ml-Drostanolone Propionat SandyJams 2 19 daysBenBuyld12 (1): Hi Sandy ! It’s not a problem at all. I know the side effects quiet good. But I need to say that the drug effective and you can have these effects only if you won’t control the normal dosage. Due to the low anabolic index, Mastebolin is very effective as a fat-burning drug, but at the same time it often causes androgenic reactions. The main side effects of Mastebolin are:...
Simple advise for a beginner? unfitweakfat 8 19 dayseknight (57382): No problem. We all start somewhere. I was legit 93 pounds the first time I walked into a gym to work out. -3X
Build "decent" quads with limited exercises? forgottenpass 12 20 dayseknight (57382): None of those are exercises I’d advise- especially not Russian twists. You’re putting your spine in flexion and rotation- the exact position you’re never supposed to lift an object from. Very unsafe. I would advise anti-flexion and anti-rotation movements for strong lumbopelvic musculature. Things like planks, side planks, anti-rotation band movements, and Pallof presses. -3X
who watches dbs dollar786 11 20 daysforgottenpass (301): OP, most adult anime fans I've seen look like this ...guess you're right, it helped this guy eat everything in life.
MOVED TO US WITH 18 BYMYSELFTO BODYBUILDING vascovic 4 20 daysEricleader22 (1): Keep training Eric leader Owner
Onward Onslaught Cannonball 280 21 daysCannonball (6262): Been doing some more "functional" training lately, or ball throws and stuff with different slamballs. However did try bench yesterday and did 244x17 paused which is a PR. Nice!
Skinny Guy eat dirty or clean?? Skinchenzo 7 21 daysEricleader22 (1): Keep working out in opinion Eric leader Owner's_best_personal_trainers__in-home_personal_trainers_in_silver_spring_maryland__in_home_personal_training_in_silver_spring.htm
Should I begin with a Bulk or a Cut? randallkevin 7 23 daysrandallkevin (10): You've caught me there. I do want to get bigger then. And then cut down my body fat. I get it now. If I don't BULK ... and grow my muscles, than there won't be anything there to look more toned. The CUT then cuts the additional fat gained during the bulk. Thank you for helping me understand the purpose of a bulk better.
Blue Star Blade jayjay770 2 23 daysAoverto7 (310): No, and I honestly wouldn't. Not sure in the validity of the statements on the website but anything that says it would increase norepinephrine levels would worry me about creating a hormonal imbalance and messing with my endocrine system. Also, I would worry about it affecting my blood pressure and overall heart health. I'll tell you what works better is a caloric deficit. This will for sure burn fat. The thing is that it takes time,...
New here, is this meal plan ok for losing bf TedBundo 8 24 dayseknight (57382): But why would one want to keep it down? For healthy, active people, it’s been demonstrated numerous times that not only can you lose weight, fat, and improve markers of inflammation eating completely processed “unclean” foods, but also that diets that are too restrictive or are exclusionary are often too difficult to maintain and people end up binging and overeating to regain weight back. “Clean eating,” is a myth. -3X
Diet and Exercise Awp314 3 26 daysEricleader22 (1): Sure I'd love to help Eric leader Owner
First Comp Prep swollenscott 16 28 daysswollenscott (568): A little squat motivation ;) ;)
Ebay, Amazon Hambo 6 28 dayseknight (57382): I think he truly believes in that static contraction shit. -3X
My 5 Year [SkinnytoFit] Transformation 15-20 DrDynamix 8 28 daysdollar786 (169): good goin ladhows your diet ?
why is the name changed ? dollar786 1 28 daysdollar786 (169): wasnt it simplyshredded before ?
New Titan bumper plates are here! mikew 2 1 monthwannabemuscular (32811): Ahhh, jealous!
Noise: Home Gym DL w/ Rubber Bumper plates mikew 2 1 monthwannabemuscular (32811): Looks good @mikew. You seemed to put it down hard and it wasn't too loud at all. Is that just carpet on concrete? I know you plan to build a platform, but will you leave the carpet over the rest of the area? My basement gym room is very tight carpet on concrete and I like it.
Tell me what you think acoble02 5 1 monthframe (61): 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...
Who's stronger, me or my little brother? throwawayaccount 24 1 monthwannabemuscular (32811): @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...
Squats advice jostrosky 11 1 monthjostrosky (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
Upper/Lower - same exercises or similar frame 14 1 monthframe (61): @wannabemuscular thanks for the link! Going to try this out. @Jsn3004 agree
Bulk or Cut? new2lift123 7 1 monthwannabemuscular (32811): Read the 2 sticky threads at the top of forum. But you don't look anything beyond novice.
Legs Mustbenice 2 1 monthwannabemuscular (32811): @Mustbenice There's no way for us to tell if you don't post the pics.
Back from the Dead Log eknight 251 1 montheknight (57382): 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 1 monthNorIda (46762): I still think this kid has us answering his homework questions.
biceps peak Hambo 2 1 monthDorich (433):
Bumper Plates - Rogue Alternatives mikew 15 1 monthmikew (11490): @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 1 monthforgottenpass (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 1 monthmikew (11490): 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 1 monthmikew (11490): @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 1 monthmikew (11490): @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 1 monthJsn3004 (3022): 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.,...