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  • which program is the 'advanced novice' version of...

    which program is the 'advanced novice' version of a full body program?
  • bump. anyone?

    bump. anyone?
  • Thoughs welcomed on this 2-day split program

    I was doing a FBW for the past 5 months but the compound lifts are getting really heavy and it's compromising the last few exercises so I need to split up the load.

    I'd like to do a Upper/Lower...
  • what if someone was keeping about 100-200...

    what if someone was keeping about 100-200 calories above maintenance, working hard in the gym and doing cardio. The 100-200 calories surplus is after taking cardio calorie burnage into account....
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    wow so much great info. thanks guys

    wow so much great info. thanks guys
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    cool thanks, yea there is a big difference, one...

    cool thanks, yea there is a big difference, one of the reasons why i lower the arch once my feet are down is because i find my butt hanging in the air, I will try to do it in a way where i arch...
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    i have watched the entire series. I put the feet...

    i have watched the entire series. I put the feet up to put my weight on to my traps. I squeeze my shoulders back as well, my body is decently tight for a beginner lifter. I will however watch the...
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    Bench Press Form Check

    My bench progress is very sluggish. I try and lift the heaviest I can but I feel my arms give up before my chest gets enough of a work out.

    I know it's not important to feel a pump or soreness...
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    calculate your TDEE by visiting the sticky...

    calculate your TDEE by visiting the sticky threads in Nutrition section. You are eating way too less if what you listed is all you eat. Get on a progressive overload barbell routine which has...
  • what would you use as your TDEE with the following stats and info

    Age: 28
    Sex: M
    Height: 184cm (6'0")
    Weight: 85kg
    BF: 21%

    Weekly Activity:

    3 x Full body work out, all lifts using maximum possible weights currently.
    Each work out is - Squats 5x5, Bench...
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    i am thinking of eating very close to maintenance...

    i am thinking of eating very close to maintenance and doing cardio 5x weekly + 2 days of strength training which will include Squats, Bench, OHP, Seated Rows, Lat pull downs, Chins. Basically except...
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    Cardio while weight training is off limits

    Hi, i am 21% bf and basically skinny fat. I was bulking for 2 months and added 4-5kg of muscle but my L5/S1 herniated disc keeps flaring up every month or so and basically around the time when I add...
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    bump.. anyone else?

    bump.. anyone else?
  • Replies
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    546

    i have gained about 4kg in about 50 days. I can...

    i have gained about 4kg in about 50 days. I can see visible difference in my shoulder, arms, and quads but chest isn't any bigger in terms of size so i thought maybe i should target it a bit more, do...
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    i have 2 herniated discs for the last 6 years and...

    i have 2 herniated discs for the last 6 years and experienced a re-flaring of scatia pain when i started lifting a few months ago. After taking a couple of weeks off and making a commitment to doing...
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    Any thoughts on this work out program?

    i am 6'1, 186lb 21% bf (skinny fat and bulking)


    Workout A

    Squat 5x5
    Bench Press 5x5
    BB Row 5x5
    Decline Bench 5x5 (two chest exercises because i am having a hard time progressing when it...
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    i like standing OHP although squats and deadlift...

    i like standing OHP although squats and deadlift not too far behind
  • strength loss one work out after setting a new PR

    so I do a full body work out with all the big lifts - squats, bench, OHP, bb row, deadlift (3x5) + a couple of isolations 3x weekly and all 5x5

    On tuesday March 7th (after two day rest) I set a...
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    thanks guys i will post it up soon

    thanks guys i will post it up soon
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    What's wrong with my bench press?

    I am a beginner and have about 20% bf but i am on a bulk after cutting 25kg because I am skinny fat.

    I am doing something very similar to SL5X5

    Squat 5x5
    Bench 5x5
    OHP 5X5
    Bent Over Row 5X5...
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