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    Alternatives to PROGRESSIVE OVERLOAD?

    What can be the options if you have limited weights (adjustable dumbbells and bar) and you can't increase weights like in the gym to build more muscle?
  • Same weight and reduce rest between sets?

    If you are stuck and you can't increase weight, which is better for muscle hypertrophy?

    1. Reduce rest between sets using same weight (8-12 reps)
    2. Increase time under tension (TUT) - I read...
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    I meant chest - back - arms - legs - shoulders...

    I meant chest - back - arms - legs - shoulders once per week
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    Due to time constrain, I was working out 3 days...

    Due to time constrain, I was working out 3 days per week and sometimes 4 times (one muscle group per week). I was making good gains but things turned so slow bearing in mind that I have crossed 6...
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    I've always been a fan of low volume workouts and...

    I've always been a fan of low volume workouts and muscle gains almost stalled so I'm thinking of trying a higher volume workout
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    I found this high volume for Vince Gironda in an...

    I found this high volume for Vince Gironda in an article:

    The volume is high, rest is short so be prepared for a lot of soreness. Make sure to adjust your food intake and sleep pattern...
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    Which is better for building muscle?

    I have been training for almost 6 years and I'm willing to try a new workout. My question is, which is better?
    increasing the workout volume (total no. of sets per muscle) OR increase weights with...
  • For me I feel more comfortable and having more...

    For me I feel more comfortable and having more chest muscles built when doing dumbbell presses rather than bench presses in all angles.
  • Great job that you managed to reduce that much...

    Great job that you managed to reduce that much weight.

    1) I think it is more than 20% as you have said.
    2) Sure weight lifting help to burn more fat and build muscles.
    3) You can do cardio after...
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    It works mainly on chest muscles and front...

    It works mainly on chest muscles and front deltoids and to some extent triceps.
    Check attachment.
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    Any Members from Egypt or Arabs?

    Hi guys,

    I was just wandering if there are any members from Egypt or Arabs here to socialize and share experiences ?!

    If you are interested in natural bodybuilding, just check this video
    ...
  • High milk intake and risk of mortality - Recent Study

    I have just read a recent study published in BMJ from a couple of days about consuming high milk in both sexes is associated with higher mortality and fracture rates and with higher levels of...
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    Thanks for the hint. so, the bottom line is...

    Thanks for the hint.

    so, the bottom line is Consume 0.82g/lb of protein every day.
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    Amount of protein per day debate

    I have been searching online for published studies that supports/denies the myth of 1g protein/lb and I found some useful information:

    Summaries:

    Lemon (1991) suggests that endurance athletes...
  • No that fat took me weeks to shed away and of...

    No that fat took me weeks to shed away and of course it took time to gain. I'm talking here about weeks and months of testing how my body reacts to changes in the diet.
  • Actually not..... waist circumference increase,...

    Actually not..... waist circumference increase, abs start to disappear and muscle definition decreases.
  • I gain more (weight) fat when I try to keep...

    I gain more (weight) fat when I try to keep calories around 3,000 daily.
  • I calculate each product I consume daily and I...

    I calculate each product I consume daily and I have an accurate diet sheet. I have been doing this trial and error for years. When I was in my twenties I could eat more than this (around 4,000...
  • In that case, how can I bulk without increasing...

    In that case, how can I bulk without increasing carbs? Also, theoretically I think that 2000-3000 calories aren't that much for my weight.
    Accordingly, I should consume about 400g carbs and 200g...
  • Definitely that what happens!!

    Definitely that what happens!!
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