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    6 July 2015 Push Supplement: 1 scoop of PES...

    6 July 2015

    Push

    Supplement: 1 scoop of PES High volume

    Bench Press
    67.5kg x 7
    67.5kg x 4
    67.5kg x 4
  • in video, the small and normal body guy pwned big...

    in video, the small and normal body guy pwned big bodybuilder in overhead press.

    i think you mean stronger = bigger muscle is when they lift even higher like deadlift 300kg. of course they big.
    ...
  • if your hypertrophy rep range is 8-12, you just...

    if your hypertrophy rep range is 8-12, you just increase weight whenever you hit 12 reps in first set.

    4x8-12 is 12, 8, 8, 7 then increase weight.
  • http://www.gym-talk.com/arnold-schwarzeneggers-gol...

    http://www.gym-talk.com/arnold-schwarzeneggers-golden-six-routine/
  • can use pull up or chin up.

    can use pull up or chin up.
  • you really sure? okay, watch this. ...

    you really sure?

    okay, watch this.

    https://www.youtube.com/watch?v=JSp9AxOUWlg

    see what you say. so stronger has bigger muscle?

    i have seen alot of this similar cases including my few...
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    4 July 2015 1.5 min rest between sets. ...

    4 July 2015

    1.5 min rest between sets.

    Squat
    100kg x 5
    100kg x 5
    100kg x 5
    100kg x 5
  • you can tell your 2 friends who first time to...

    you can tell your 2 friends who first time to gym. 1 use 4x10 and other 1 use 3x5. both routine same. and explain everything to them how to gain muscle properly. then you will know after 3-6 months....
  • no, i know what i talking. because i tried both...

    no, i know what i talking. because i tried both hypertrophy and strength. 2 years ago, i used hypertrophy. look way bigger than i use strength training now after off for a year.

    hypertrophy PR...
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    http://www.gym-talk.com/arnold-schwarzeneggers-gol...

    http://www.gym-talk.com/arnold-schwarzeneggers-golden-six-routine/
  • switching from hypertrophy to strength, you will...

    switching from hypertrophy to strength, you will lose muscles but you will be stronger and feel lighter in small body.
  • no link no talk.

    no link no talk.
  • yes, fierce 5 is not good. you can go back to...

    yes, fierce 5 is not good. you can go back to split what you did last time.
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    1 July 2015 1.5 min rest between sets. ...

    1 July 2015

    1.5 min rest between sets.

    Squat
    100kg x 7
    100kg x 4
    90kg x 6

    Bench Press
  • Replies
    21
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    29 June 2015 3 mins rest between set, 10 rep...

    29 June 2015

    3 mins rest between set, 10 rep range.

    Push

    Bench Press
    65kg x 9
    65kg x 6
    60kg x 7
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    254,523

    Sticky: Squat 4x10 Bench Press 4x10 Pull up 4x10...

    Squat 4x10
    Bench Press 4x10
    Pull up 4x10
    Overhead Press 4x10
    Rows 4x10

    3x a week

    how is this?
  • Replies
    336
    Views
    254,523

    Sticky: we just can get small lean muscle, not too big...

    we just can get small lean muscle, not too big unless we want to challenge with others in bodybuilding competition. too big body will have more skin then when muscle gone, skins can't go back, in end...
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    27 June 2015 1 min rest between sets. Squat...

    27 June 2015

    1 min rest between sets.

    Squat
    100kg x 5
    100kg x 4
    100kg x 3

    Bench Press
  • hypertrophy

    hypertrophy
  • anyone use 5x5 with 1 min rest between set?

    i dont mean heavy weight for strength. the weight that can lift 5 reps in all reps with shorter rest.
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