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Orange Triad

What is a normal rate for these lifts to go up for someone with my experience when they are gaining 0.5 lbs a week or cutting 1 lbs a week?

I'm 5'9" at 150 lbs. I've been lifting for 5 months. I currently flat barbell bench 10 reps of 140 and overhead press 7 reps of 95. I've only been bulking or cutting for weeks at a time throughout...

There's a fire exit door right next to the dumbbell rack at my gym. When opened, it sets off the loud fire alarm. I've seen a few people try to leave through it and scurry away looking very...

That's not nearly enough calories.

Took me around 6 weeks eating at a deficit

IMO, clean bulk for a bit more then cut.

I was trying for a 40-40-20 ratio at 2300 calories. Is there an advantage to reducing my protein intake?

I'd been doing around
Protein: 210
Carbs: 120
Fat: 50


I plan on doing-
Protein: 230
Carbs: 230
Fats: 50

I'm 5'9" and 152lbs. For around the last 5 weeks, I've been eating around 1700-1800 calories a day and have lost around 4 lbs in this time. I would like to increase my daily caloric intake to around...

I had this same problem with lateral raises for a while. I stopped doing them for 1-2 weeks and when I resumed, I felt fine.

First. in

What are your thoughts on GNC's return policy?

Tricep rope pulldowns and flat BB bench

Just sent my request.

When I do upright barbell rows to my chin, my shoulders (especially my right shoulder) pop often towards the top of the motion. Is there a common mistake in form that results in this?

I'm lactose intolerant. I've been reading that different types of casein from different manufacturers affect people with lactose intolerance differently. Is there a particular type of casein or a...

Tuna, turkey, chicken, and egg whites

I plan to be eating around 2200 calories a day. How would I go about determining the macro ratio that is best for my goals?