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Get this back up. Legendary thread.

OP, bring back them lulz

Hey guys.

Has anyone run this program?

If yes, how far are you/are you through with it?
How much has it added to your total? How many times per week are you in the gym and for how long?
...

Thanks! I've been lifting since 2008, started informing and applying what i read into my training in april 2013 (including tracking calories). I remember that in 2013 i was able to bench about 90kg...

Patience bro. I started out at 160 lbs...

You don't need to do compound lifts to get big.

Replace:
Deadlifts with chest supported rows
Squats with Leg press + Leg extension machine

What you need to do:
Have a plan to follow...

I agree with this.

Never experienced it, but if you don't have any appetite and you really can't eat then maybe try some weightgainer shakes 2-3x per day. I wouldn't pick up weight training or any...

You're 140 lbs. Where do you wanna cut from?

Do a minimum of 1-2 years lean gaining phase and then think about cutting.

compared to what?

i hear ya.

well, hypertrophy is volume-dependant. if you grew with 18 reps @68.2kg (=> total volume: 1227,6kg), you will definitely grow with 30-36 reps @61.4kg (=> total volume: would range...

Overhead work for the long head of the triceps is my fav tbh.

Yes, doing lots of heavy work will result in joint pain sooner or later - then (or even before that happens) it's time to switch to another rep range. Deload weeks also help. Try foamrolling and...

Fkn ded xD that gif...

5x5 isn't a bad approach at all for basic strength building. It's just that you're lacking variety in the rep ranges. Plus, if you're preparing for a meet you have to plan it out in specific phases...

Tbh, I just glanced a bit over your training regiment and I have to admit that I'm not an experienced PL, but I've always liked to train heavy and my lifts are pretty decent I'd say.

What are your...

Can't judge without video what you're doing wrong, but i guess you're hitting your knees on the eccentric part of the lift with the bar. Make sure you're breaking with the hip first when you lower...

First of all: thank you for your time typing this out!

I'm 24 (from Germany btw), and have an athletic background from playing soccer for almost 20 years. Vertical... I don't really know. I can...

Hi guys,

I'm pretty new to OL, so don't be so harsh on me and forgive me the "noob"-questions. I was always interesten in OL - however, I never did it since we don't have bumper plates in our gym...

why bump a more than 1 year old thread?

can't rep you enough op.

edit:
'you must...'

can confirm