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Unfortunately I'm living in Canada, everything is sold out everywhere.

Hi Everyone


I've had enough of this BS with overpriced plates.
I'm going to make my own out of concrete blocks.

I want to protect my barbell sleeves from the concrete, and want to use some...

He is 6'4 350lbs
and probably followed the program including dropping to 3x5, then 1x5 after multiple stalls

thanks for the thread and replies.
this answered a lot of questions I had as well

+1

it isn't anything new and groundbreaking. Blaha uses a simple proven routine, adds a ton of accessory work (but done with brains so it is actually a well balanced routine)

definitely a...

+1 to all:

start light, workout frequently, make gradual changes, stretch, foam roll, move around a lot

A/B 3x/week schedule, is the best I had ever felt.
never super sore anywhere, just a...

by 'advanced' i mean that i cannot add weight to the bar every week any more. I also fell in line with advanced on exrx.

i've always thought:
beginner - can add weight every session
intermediate...

Hey Brahz

i gots str0ng doin ICF,SS,Candito U/L.
i dun like changin rooteenz often.
now i b lukin for a rooteen i can keep going for yearz.

i don't mind slow progress, just want to keep...

the only two things you need to grow are:
1. progressive overload (getting stronger over time)
2. sufficient volume

so.. as long as you increase both over time your arms will grow for sure.
...

OP is 5'6 141 lbs, those lifts put him right in the middle of intermediate for his size.
Plus he's asian, so I am guessing he has a slender build with small wrists and ankles.

about the same as...

Here are a few things that have helped me break through my plateaus, while still making linear gains recently:
(I am at 205lbs x3x5 @ only 142 lbs)

1. doing 5 sets with the new weight, but...

a 5x5 has you doing 25 reps at about 75% of your 1RM

sounds like hypertrophy to me!

+ 1

I had slightly rolled shoulders as well, and included a lot of pulling and rear delt work.
I only noticed an improvement when I starting stretching chest twice a day and stopped benching...

This has nothing to do with the routine itself. It is very good.

Start with a lower weight. a much lower weight.
Plan to hit your current working weights around 2 months in.

Example:
If you...

I told you what I'd lose, but here is what I would add:
- cardio on off-days, or after workout (at least once a week, don't be someone who never does it)
- rear delt isolation movement (reverse...

OP..
70g fat intake isn't 'low'
IMO it is a good number for your size

in fact, those macros sound about right for you to be bulking

good luck

abs, extensions, leg press, grip
thanks for the info!!!!

DL
Maybe 4 sets of 3 reps? or would that reduce the volume too much?

Dips
Do you mean it is OK to remove completely?
Maybe just do...

Hi Davis!

I just stumbled upon this after seeing on of your other posts.
This format definitely screams awesomeness, it looks like it combines everything I want, and looks super fun!!
I will...

check out

layne norton's phat

intensity is % of your 1 rep max

so pretty much the amount of weight on the bar..