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    What "transformed" my physique was the 5x5 and...

    What "transformed" my physique was the 5x5 and 3x8 with a lot of food and sleep. I did close grip bench 3x8 monday and dips 5x5 Thursday. I started off initially on cg bench with 145 2x8, 1x13 or...
  • Thread: Routine help

    by tom10
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    9
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    540

    Muscle fiber recruitment? At 18 years old you...

    Muscle fiber recruitment? At 18 years old you are already starting to read too much into this stuff haha. Don't worry about this kinda ****. Just do a routine that has been known to work. mhong...
  • squats 3x5 lunges 2x10 twice a week.

    squats 3x5
    lunges 2x10
    twice a week.
  • Thread: Weight gain

    by tom10
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    3
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    443

    1lb a week is the maximum you should gain. More...

    1lb a week is the maximum you should gain. More than this and you will start to notice some fat gain. As you progress, you should average less than 1lb a week, but at your weight I wouldn't be...
  • Live your life man. Stuff yourself with meat and...

    Live your life man. Stuff yourself with meat and if you're still hungry have a little something else. This is all about your priorities, we can't make these type of decisions.
  • to get to 14-16%? Yes.

    to get to 14-16%? Yes.
  • No reason to ever get fat, but you will probably...

    No reason to ever get fat, but you will probably gain some. Your metabolism will speed up quickly on a routine like SS. Squatting 3x a week shot my hunger through the roof. It is likely your...
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    766

    Need some stats. If you aren't very big (seeing...

    Need some stats. If you aren't very big (seeing as you're 17 leads me to believe this) just focus on getting better at full range chin ups with 2-3 sets of db curls twice a week, 8-12 reps. Time...
  • 18 or so. Time to cut buddy.

    18 or so. Time to cut buddy.
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    That is to say, A B split working MWF or...

    That is to say, A B split working MWF or something of the like. I had to think about this for a quick second so I thought I would clarify haha.
  • Thread: Changing 5x5

    by tom10
    Replies
    6
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    381

    Time to man up! You can do it, just cut the...

    Time to man up! You can do it, just cut the deads to 1x5. You really only need one set of deadlifts to progress. I got my deadlift from the low 100s to the low 400s just doing one set every 5-7...
  • ab wheel will kick your ass in as little as two...

    ab wheel will kick your ass in as little as two sets. It is the only ab exercise I do.
  • Thread: Back Routine !

    by tom10
    Replies
    4
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    320

    No you don't. You're 5'11 148lbs, you need to...

    No you don't. You're 5'11 148lbs, you need to stick with a few basic lifts with high frequency.
  • Thread: Changing 5x5

    by tom10
    Replies
    6
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    381

    Why not just do starting strength? Its close to...

    Why not just do starting strength? Its close to what you're doing, but optimized.
  • Thread: Football

    by tom10
    Replies
    6
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    258

    Looks solid to me. Also agree with Will.

    Looks solid to me. Also agree with Will.
  • ha! Agreed. When I started lifting I got...

    ha! Agreed.

    When I started lifting I got stapled on bench by 75lbs on the second rep when I was 16 years old. I could barely deadlift 115lbs with **** form. 10 years later I can bench 300 and...
  • 2-3 sets and work on progressing every workout,...

    2-3 sets and work on progressing every workout, higher reps, lower rest. Split up the accessories as you like, don't over think it. Bench will hit the shoulders, but if you want to focus on...
  • They work. Honestly, just pick a routine that...

    They work. Honestly, just pick a routine that makes sense to you and is something you can stick with. I assume you're going to cut so you just need to maintain your lifts with enough volume to keep...
  • Strength will come back quick, but for it to come...

    Strength will come back quick, but for it to come back as fast as possible, you need to hit a lift with high frequency. For example, squat, bench and row 3 times a week for 3x8 and deadlift once or...
  • Links don't work. Here is a routine/template I...

    Links don't work.

    Here is a routine/template I use and have been using for some time. Works very well for me and you'll find it has good amount of volume. If you need another exercise for a...
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