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Simply Shredded FAQ - Read before posting! Frostshock 35 8 daysBrianz (1): Great post!! Thanks for posting here. This post will surely help many people :)
Routine Design for Dummies 1.0 eknight 127 11 daysbeltlab (4): Great post! Keep more of such kind coming, please.! Thanks.
Meet Prep _RudeCrew 32 11 minutes_RudeCrew (14980): Bench 5x5 235 Incline 5x8 DB Press 5x15 Rows 5x15 Tricep Extensions 5x25
My Log 2016 Fayzeh 97 33 minutesFayzeh (1504): I was in the mood @wannabemuscular. Shoulders already hurt!
Not sure what to call it BlakeScar 18 2 hoursBlakeScar (1): No no, you wrote "recomping is chasing unicorns if you're not a beginner". I know that I'm just curious what to exactly do because that is all I ever done was bulk and cut and see great results. Just curious bro that's it knowledge is power. :)
The Old Man trudges on (LOG) wannabemuscular 334 4 hourswannabemuscular (29787): Friday 7/29: Pull Wide Grip Pulldown: 120x12, 130x12, 140x12 V-Grip Pulldown: 140x10, 150x10, 160x10 Cable Upright Row: 70 3x15 Cable Shrug: 115 3x15 DB One Arm Row: 70 3x12 Seated Cable Row: 160 3x12 EZ Bar Curl: 60 3x12 Machine Preacher Curl: 60 3x10 Had 4 needed days completely off. Ate out a few times, had desserts, smoked cigars, and just relaxed every evening. Now it's time to get busy again.
Weird abs help! Kev521 7 6 hoursKev521 (1): Now I understand! Thanks guys
Tritons log 3 Tritons 13 9 hoursTritons (613): Pull Speed dl 80x5x5 Pullups with band 10x;8x;8x;8x;8x Pulldown sup.,grip 80x8;8; 85x8;8; 90x8 Db row 50x5x12 Supaset! RDF + RD band row 3x12 Hyp., ext., with two bands 5x15 BB curl 40x3x12 Revrse curl 30x12 HM curl 20x2x12
Favorite training variables? ATN_Coaching 11 13 hourseknight (53500): @EagleRare10 there's some written examples and a YouTube vid in my old log here: -3X
Discount Code thread wannabemuscular 244 14 hourswannabemuscular (29787): 10% off MIDSUMMER10 *THIS COUPON EXPIRES ON AUGUST 11TH, 2016 AT 11:59 PM PST NOT VALID WITH ANY OTHER PROMOTIONAL OFFER
T Shirts Beans 4 14 hourswannabemuscular (29787): 10% off just came today. MIDSUMMER10 *THIS COUPON EXPIRES ON AUGUST 11TH, 2016 AT 11:59 PM PST NOT VALID WITH ANY OTHER PROMOTIONAL OFFER
Phat Log ParkerHenry 74 15 hoursParkerHenry (94): Friday, July 29 2016 Leg Hypertrophy * Squats (speed) 195x3 195x3 195x3 195x3 195x3 195x3 * Hack Squats 290x12 (PR) 290x8 290x8 * Leg Press 520x15 520x15 * Leg Extensions 90x20 90x20 90x20 * SLDL 225x12 (PR) 225x12 225x12 * Lying Leg Curl 90x15 90x15 * Seated Leg Curl 90x20 90x20 * Staning Calf 140x15 140x15 140x15 140x15 * Seated Calf 135x20 135x20 135x20
WEEKLY WORKOUT HELP Kev521 3 19 hoursKev521 (1): @ATN_Coaching thanks for the suggestion, will do some more research then!
fitness/lifting terminology that annoys you Hamb0 37 2 daysHamb0 (1651): @wannabemuscular Yeah yeah man! But then again, everybody's genetics are different, so it might work for you! And you might be able to tolerate a nuclear bomb, cos you'kno, we're all different and what works for me might not work for you! ^and that, is also something i really dislike... Yea, we have tiny deviations in genetics, but some people act like "elite genetics" enable them to inhale and use farts instead of oxygen, and put...
What are your goals in "fitness" Rand 8 2 daysNorIda (45358): My goal is to be one strong mother fucker, and to have the fitness capabilities to kick some ass at any given time. Srs. I want to be able to pick up a car in a time of crisis.
Books about periodization. SnackIt 2 2 daysHamb0 (1651): Scientific Principles of Strength Training by Mike Israetel, CWS and James Hoffman. Best read i've had on the topic. Periodization isn't needed for anyone, neither powerlifters or bodybuilders. It isn't one of the "basics", or "must do's", but it does offer some benefits. 5/3/1 is linear periodization. If you want to get technical, i guess you can call it weekly undulating linear periodization.
New Video: What matters most in training ATN_Coaching 1 3 daysATN_Coaching (1174): What's good peoples I recorded and uploaded a new video to my channel on a very hot topic right now that was as hot as IIFYM/flexible dieting/nutrition. From that in this video I touch on what are the key pieces to setting up a truly successful training program. Some of you may agree, disagree entirely, or be 50/50. With that if /when you get a chance please feel free to comment/ask questions here or on my channel. FYI: I had a ton of coffee...
What is your Favorite detox..Mine is bri1212 10 3 daysATN_Coaching (1174): LMFAO!
OPINIONS ON MY CUT harriez95 2 3 dayseknight (53500): Too much protein, not enough carbs. Read the FAQ. -3X
Shoes Yeags 10 3 daysATN_Coaching (1174): Rogue Do-Wins with a .75 heel for squats and low top chucks and or wrestling shoes for deads.
I do what I want Log Rand 86 3 dayswannabemuscular (29787): I find the same with Deads. I make improvements with very little frequency. I've gone months at a time without doing them at all and still maintain strength. Carryover from Squats seems very effective.
How's everyone? TimmothyGen 3 3 daysdarklight79 (2923): Happy B'day. I'm still stuffing my face as usual. How's your situation?
My cutting diet. Jesus 7 3 daysJesus (1): Have not calculated yet but im guessing about somewhere between 0 and -2g edit: oops thought you said carb. Not sure about total cals but def below maintenance.
Calculating macros properly Oslo1234 32 4 daysFiremanSi (41650): @Oslo1234 u can absolutely run a minicut after a lengthy amount of time bulking.. i've read some of mike israetels stuff in regards to maintainance phase after a bulk for around a month to let ur body adapt to the new weight gain before u run a cut. I've done it myself and it works relatively well.
rack pulls / back or lower body day frame 13 5 dayseknight (53500): Your body may adapt, but the actual data doesn't lie. Not only is the actual hormonal response too transient to make a difference, but the blood work- which demonstrates exactly which hormones are being released and at what level- indicates that exercise-induced increases in GH result in LESS hypertrophy than exercise-induced cortisol. Have a read here, the science doesn't lie:...
New Gym..New LOG..GTFIH! varunj17 25 5 daysvarunj17 (471): @eknight any tips/suggestions??
Swolfie thread? SRorhrbac0808 70 5 daysHamb0 (1651): Those sweet Stronglifts gains 💣
Project Symmetry jordzmetcalfe 72 5 daysjordzmetcalfe (400): Episode 14 is now live, this is a full day of eating with me at the 6 week out mark. I took on the feedback from my last prep so my carbs are higher and my protein is lower. I will reduce the protein even more as I get closer to the show so I have more room for additional carbs. Currently hitting around 2500 give or take 10% or so with a macro spit of 300g carb, 50g fat and 200g protein.
Freestyle Push up lephamthevu 2 5 daysSOLARSUPLEX (6319): Back at it again with the push ups
Felipe franco Holodrum 3 5 daysColossus (73): Jóia!
7 DAYS OUT! VLOG MENS PHYSIQUE! George_Kofi 1 5 daysGeorge_Kofi (10): Hey Guys I started Vloggin everyday untill my First IFBB Mens Physique Competition! My First Competition is on the 30th the BioTechUSA CUP Second. Scitec Muscle Beach on the 6th August Third. Int. Austrian Cup. on the 11th Sep. And maybe then the Int. German Cup....
Guilty Pleasures/ Cheat Meal. beltlab 21 6 dayswannabemuscular (29787): BBQ today. Pulled pork, chili, hot dogs, chili dogs, mac n cheese, and more. Now this:
BULK SHAKES + GERMAN VOLUME TRAINING HELP Kev521 6 6 daysHamb0 (1651): Was probably good that you tried it out. GVT is a relatively advanced training protocol, and not great for beginners, simply because, as you say it yourself, its too hard and too much. For a beginner to grow as much muscle as possible within given time, high volumes as in GVT programs is simply just not necessary. Why do 10 sets of 10 reps, when you get maximum muscle growth from 3 or 4 sets of 10?
I can't shred around my belly NenadGM 17 8 daysBrianz (1): I think you will be able to shred your belly fat if you put some more effort. Have some patience you can achieve your goal. One of my friends who had similar situation had undergone liposuction from a clinic in Windsor, Canada. I think he had more fat around his belly than yours. Since he didn't have any patience he underwent the procedure. He should wait nearly 6 months to see the complete result and his surgeon has asked not a do vigorous...
16 Years Old looking to gain muscle beginner 6 8 daysBrianz (1): You should be very careful in building muscles. I have been reading blogs regarding this and I think I should share it here. . I hope this might be helpful.
What are you listening to? ErickFromOmaha 19 8 daysBrianz (1): Here is what I listen Party Favor Skillet Slayer Metallica
Gaining muscle mass? DiyanYonkov 3 8 dayslowyj (10):
Tren E and test E cycle + clen Juicywog 2 8 daysHamb0 (1651): Sounds swell man. Add in some Carb Blocker from for helping leaning out and not have carbs turn into fat.
Need HELP with abs (cut) Kev521 13 8 daysKev521 (1): Oh sorry guys I forgot about the FAQ thread, will read it now.
NBR Yoga mat? elina0129 2 9 daysSOLARSUPLEX (6319): Will there be snacks
Intek evolution protein Brizz1 2 9 daysAoverto7 (70): I used it awhile back. I remember that it was quite expensive/serving. Orange Creamsicle flavor was fantastic, mixed really easily.
Epi? Rm88 7 9 daysBeans (3910): I would try a forum geared more towards ph and steroid use. If you haven't gotten a pm from someone yet, there isn't a ton of talk about that kind of thing around here.
Uneven hips and other imbalances. SOLARSUPLEX 8 9 daysSOLARSUPLEX (6319): @FiremanSi will do next session! About to hit my top end deadlift. Feels good to be doing these again. Bummer it's only 385x1 if I hit it. EDIT. BOOYA BABY 385 PR. This shit makes me wanna hop on 5/3/1
Optimal rest time! ATN_Coaching 11 9 daysATN_Coaching (1174): I think we all can agree regardless of the goal we all have individual preferences that work best for us at an individual level which is perfect as I am not seeing so much "BUT YEAH SCIENCE AND RESEARCH SAYS............." which is a general point I am making is that though there is a optimal range from research it is not to be taken to heart for people to take literal and change everything about their daily training.
Uncooked to cooked calories Oslo1234 2 11 daysATN_Coaching (1174): Yes: if 100 grams of the rice uncooked/dry is 5 pro / 50 carbs / 1 fat it would keep the same macro profile It does "not" work like this for all foods and in general. Pre-packaged foods are actually a lot easier to track as you get the true nutrition associated off the box (generally). If you use a macro track like MyFitnessPal you can just scan the box and boom. Say you took that same rice and did not pay attention or follow the...
Pokemon go SOLARSUPLEX 12 11 daysbeltlab (4): Level 13! Leg day is every day! FTW
Pull ups for beginners at home! fit4art 1 11 daysfit4art (1): Hello my friends. I am William and I am 32 years old and I would like to share my video about some basic pull ups that I am doing here in Greece in my own house on my free time. I have a very cheap pull up bar (12-15 euro) and is working really good for me. I am not going to any gym, I like to exersice at my own house, cause I do not have extra time for gym. This is my YOUTUBE VIDEO: And...
Im skinny and want to bodybuild shameless23 1 11 daysshameless23 (1): Im 18 years old, 6'0 and weigh 127 pounds, 183 cm and 58 kilos. I want to have a good looking body( shoulders, abs, back, biceps and triceps). I started doing this exercise 5 days ago and its really hard i cant do it without resting. I am using 3kg(6,6 lb). I am not sure if this exercise would work on me. I am...
Eagle's log EagleRare10 33 11 daysEagleRare10 (70): Hey gang, just a quick update. The laziness with logging has continued, in part because of a busy period at work, and in part because its just not that interesting when the weights aren't going up. That said: things have largely continued the same as the last several log entries. Still on the same split, trying to keep the numbers up. I did get down to 200 lbs finally (200.2 on 7/15, a bit heavier today from a weekend of indulging). ...
Training Frequency? Opinions? Benzenunovic 11 11 dayseknight (53500): I would propose that since MPS is at least in part affected by both the endocrine and nervous systems, using data that shows MPS elevations as a reference point de facto takes into account limitations on those systems' recovery times. -3X