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    Depending on how advanced you are, you'll be...

    Depending on how advanced you are, you'll be testing your strength more or less frequently, (with a less advanced lifter being able to make quicker strength gains testing frequently and a more...
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    Leg Day: Safety Bar Squats: On...

    Leg Day:

    Safety Bar Squats:


    On recommendation I tried these. I also wore a belt for the first time. Very interesting exercise. It's essentially like majority the sensation of a front squat...
  • 1) Westside method is built around variation of...

    1) Westside method is built around variation of the max effort lift every week due to weekly progression on the same lift weekly not being that sustainable. You may find you'll run into trouble on...
  • One of the worst possible pieces of advice that I...

    One of the worst possible pieces of advice that I wouldn't struggle to believe someone actually told you, OP. smh.
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    I trained twice today! Due to a commitment the...

    I trained twice today! Due to a commitment the next day and not being busy today I made the most of it. Lower body in the morning. Upper body in the evening.


    Legs:


    Squats:

    110kg. I...
  • Weight gain has NOTHING to do with how effective...

    Weight gain has NOTHING to do with how effective a program is. Also you might want to slow down the weight gain to 4 pounds every 2 months rather than 10.

    If I was doing ICF and wanted it to take...
  • If you don't stimulate your smaller muscles while...

    If you don't stimulate your smaller muscles while in a caloric deficit then the same thing will happen as if you were to not stimulate your larger muscles... they would get smaller and weaker.
    ...
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    154,400

    Upper Body 2: Incline Bench: I've done...

    Upper Body 2:


    Incline Bench:

    I've done this exercise already this week because it was fun and I wanted to do it again. Now Sunday is going to be the day I normally do these so I got on the...
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    A 7 year bump for this?

    A 7 year bump for this?
  • So you're saying that if you eat a meal of...

    So you're saying that if you eat a meal of McDonald's or KFC after a workout, then that meal makes you feel like chit for all the rest of the day and all of the next day leading up to your next work...
  • What don't you understand about it?

    What don't you understand about it?
  • Go to Omar Isuf's youtube channel and click on...

    Go to Omar Isuf's youtube channel and click on the link in the description box of any recent video which is labeled as his free Bulgarian program and download it. It's an ebook that really covers the...
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    154,400

    Did a leg day with squats again. 100kg for 7 sets...

    Did a leg day with squats again. 100kg for 7 sets of 3 and with a little pause. Leg raises with 10kg for 4 sets of 12. Great new PR for these and it wasn't quite everything I had. Leg curls with...
  • Because it works. Using a variety of rep ranges...

    Because it works. Using a variety of rep ranges which include reps of less than 6 is generally a superior method of progressive overload over time compared to doing only 6-12 reps all the time.
  • This is the outcome of parents who are so focused...

    This is the outcome of parents who are so focused on being open minded in letting their kids express themselves that they forget to tell them that some things are just full blown retarded.
  • Lol. Putting chicks in the same category as lamb...

    Lol. Putting chicks in the same category as lamb or baby cow.
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    You can't train for only sarcoplasmic or...

    You can't train for only sarcoplasmic or myofibrillar hypertrophy in isolation, and even attempting to emphasise one over the other would only see a marginal difference at best in creating a 'watery...
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    154,400

    Leg Day: This was just yesterday. My back...

    Leg Day:


    This was just yesterday. My back was feeling funky and so I made the decision after warming up for smith squats which didn't feel just right, to try barbell squats and see what my...
  • If you're looking at using 531 for powerlifting...

    If you're looking at using 531 for powerlifting purposes, modifying the 1:1 bench to ohp ratio is generally a good idea.


    Are you up to date with the new 531 protocol? Wendler makes use of heavy...
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    And in a way that you know on some level to be...

    And in a way that you know on some level to be detrimental to yourself... I don't understand some people.
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