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Gaining weight is a fairly basic process...eat more.

and yes, any workout with out squats is just cardio

If you put taste aside and following that the shinny bottles and massive advertising you will end up in the same place everybody ends up...buying your protein in bulk and flavouring it yourself or...

Really enjoyed tho program...would love to give it another go on the supplement stack that Chris was on instead of the one he recommends

If you have been running a program with success then I wouldn't change it because you are changing our calorie intake. It will be easier to judge how you are going if you change one thing at a time....

I did PHAT training for about 7 or 8 months. I loved it and made some great gains in size and strength. Layne loves to do chinups which did result in a few arm injuries (pulling 110kgs).

I...

Subbed in on page 112! Deadlifting with the Aussie flag in the foreground is awesome.

Joining your log on page 4...I'm a week into 5/3/1 and trying to get motivated to put down a log.

I luv following a log in kg's! 160kg squat with great form is good to see. Did you get away from the 5/3/1 because of the injury? Plan on going back to it?

Just finished my first week of 5/3/1 looking through some of the logs here to get some ideas.

Do you go ahead and raise the weight each cycle by a predeterminded weight or just plug your max...

I've seen it written on several forums that you are a beginner until you are pressing 100kg, squatting 140kg and dead lifting 180kg and should be able to make progress using almost any program. At...

[QUOTE=2020Wellness;898508941]$1.79 for this product! Note the amount of servings, protein content, and low fat content.

The person who guesses this product wins a free GST eBook/Program Design...

Week 7

Hypertrophy Chest / Arms

DB Incline Bench (3 x 8-12)
WU
12 x 25 kg
12 x 35kg
WS
12 x 42.5kg

Recipe for said tuna bake?

Nothing like PR's to cheer you up - all the best for blast 4.

Thanks, felt really good...a few form changes and i'm going extra low for more solid reps!

WEEK #7 - LOWER POWER

BB Squat
WU
20 x 40kg
15 x 60kg
10 x 80kg
WS
5 x 100kg
5 x 120kg

Week 7

UPPER POWER

BB Bench Press
WU
20 x 40kg
5 x 60kg
5 x 80kg
WS

thanks m8, always good to hit a PR

I'm going to do them more regularly, but not every week. I really want to get my very average squats up so will do 2 weeks of squats on lower power day and then...

WEEK #6 - LOWER POWER

Dead Lift
WU
20 x 40kg
10 x 60kg
8 x 80kg
8 x 100kg
WS
5 x 120kg

I'm definitely going to struggle on the beer front...I rarely drink here in KL but moving back to Perth, and its summer, going to be tough for sure!