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A) Your exercise selections don't work your chest the same way (ex: incline press != flys).

B) Exercise periodization is a waste of time, the only way you're going to get better at doing a bench...

I've been doing this routine, but on a cut, and not at 7 days a week. Even at 1 set a day on 13 exercises (I added face pulls), I can barely manage 5 days without needing a break. It honestly...

You can start this routine no matter how "strong" you are currently. All that matters is that you stick with it and keep consistent. What exactly aren't you understanding?



Yeah, it's fine. ...

When you up your weight, it should usually be a small amount (5lbs, maybe more). The idea is that when you hit 12+ reps on your first set, you up the weight and it takes you back to hitting 10 reps...

Kelei's opinion (and I agree) is that you you don't need any overhead shoulder pressing. They get trained enough from other pressing movements.

Also, it looks like you might want to re-read the...

Ah, yeah, I'm very to-the-point at the gym. I prefer not to talk to anyone, and I always try to get anything like the bathroom out of the way before going lol. I also do some stretching throughout...

"Strong" is a relative term. As long as the weight on the bar is increasing, you're getting stronger. It's also important to note that it's not gonna be "fast". As you get stronger, it takes more...

Nice job klax, wish I was disciplined enough with my diet to stay that lean lol. I'm jelly.



How many exercises are you doing each day? Is it the list in the OP or have you modified anything.

I guess as long as you don't feel like you're suddenly zapped on the last 5-10 reps and need to rest longer, then carbs might not be the issue. For comparison, I was resting ~30s in between each set...

Yikes, that's a long time. Even doing P/P/L at 50 reps 6x a week (doing 3 reps on subsequent sets) I was in the gym maybe 80-90 minutes no matter what day. Going down to 40 reps lowered my workout...

I started a new job, dealt with some minor injuries, and have been traveling a lot recently - so I haven't had much time to check the forum (or even lift consistently, sadly). At best it was like 1...

Yeah, I don't have any equipment in my apartment either. The timed calf raises is probably your best bet. I just figured I'd try to throw some alternatives around.

There's nothing saying you have to go to the gym for all of it, right? You could do 1 exercise at the gym and then find a way to work at home for the 2nd exercise. It's definitely possible to do...

He wrote it in a way that allows it to scale to experience, but this is definitely not just a beginner routine. Try it 6 days a week at 50 reps and see for yourself.

All of your questions are answered in the very first post of this thread. If your goal is hypertrophy then just follow the routine as described in the OP.

I'm going to start running this as well, although my schedule is gonna be kinda F'd (again) for the next month so I'm not sure how many days I'll be able to make it to the gym.

I actually plan on...

The 2nd one. The whole idea is that you're training your 10RM strength (so 8-12 reps on your first set), assuming you're using a true 10RM you SHOULDN'T be able to get 8-12 reps again on subsequent...

Oh I see, just wasn't sure since they weren't mentioned at all.

How you want to group the exercises is up to you, really. But I would question your exercise selection. You have no side delt movements and you've got 3 presses with only 2 horizontal pullls. I...

Nah, you're fine. Full fat dairy is a great source of protein/fat because the fats are saturated. As long as your weight is under control (not getting too many calories overall), you've got enough...