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Am I the only one who keeps hypertrophy incredibly simple, yet effective and devastating.
upper/lower split
Example of 1st lower day week 1 vs week 4

Week 1
Squat 4x3 reps from failure at 95%...

That feel when can't lose abs.

Here's 229 with abs.
I still have a pile of fat though.
http://i.imgur.com/3Q9THlF.jpg

Mizzou you competing in USAPL? I wouldn't worry about weight cut AT ALL. If the whole meet is WILKS there is a good chance only really really strong lifters will place. This year at a Minnesota meet...

Anyone use spreadshirt these days? If not, then what do you use for shirts?

You guys still use spreadshirt?

What do you guys use to manage/schedule posts for instagram/twitter?

For lifts I would focus on 3-5 rep range. 3-5 sets.
Plyos should generally be same. Reps need to be high quality. Quality always matters over quantity when it comes to power/speed/vert.



I...

Yes that is technically the "CrossFit total".
Once you touch a barbell the clock starts, you have 30 minutes total to complete all 3 lifts.
Minutes 0-10: Squat
Minutes 10-20: Overhead Press...

45 pound bumper plates.

I think SCC doesn't understand PL then! Its not like we just work up to 3RM then go home. In my current program I hit 8 weeks hypertrophy, 4 weeks strength. It depends on...

I work with and train with some of the top drug free, raw, junior (age 20-23) powerlifters in MN. Everyday I see our best guys train, it reminds me how delusional the misc can be. Yes I agree, there...

I honestly didn't even read more than one post but saw someone said they don't like bench press. Get out bruh.




Anyone ever dealt with patellofemoral syndrome? Goodnight sweet knee. Still...

Why are people saying compounds don't build muscle? I know most of the SCCers love compound lifts, but why the hate on bench? If you have ever seen someone bench 405 raw, you will understand that...

I also hate eating at this point as you would guess!

I generally have five 1000 calorie meals + snacks.

Fat is around 200g a day
Protein about 225g a day (even though I don't really need that...

I check this thread maybe twice a month. Today I check in and see my name. Lovin it.

I won't be cutting for another year. This will be a struggle boys. Bulking through the summer. Currently...

Here is my 224 pound body. 32 more weeks of bulk. End goal is 240 pounds

http://i.imgur.com/hwYko26.jpg?2

Same. Currently on week 4 of 36 week bulk...

Weighin a nice 224

If this is true, I am happy.

Ok that's exactly what I did last year...didn't know if there were any additional tips. Also was wondering how you guys estimated, based off of previous years?

How do you guys know how much you are getting back? Last year was first time I filed on my own (and I was a student and part time worker). This year I finished school and made a bit of money once...

Gave up on cut and now decided to bulk 1 pound a week for 30 weeks starting January. Going to squat 600 by next year. LETS DO IT.