Got exercise/reps/sets/bodyparts,etc questions? Ask your **** here [SRS]

[bybon]

Thanks for responding brah.




Damn, I dont wanna stop doing those ... I do lean forward quite a bit, I reckon I'll make a new thread concerning it, I cant be the only one who gets this pain haha.

Definitely see if it is form first, and if you can do other pushdown variants. You just can't beat pushdowns.

[naturalKnox4]

anyone ever try one-legged smith machine squats? tried them today after being frustrated with traditional squats (only have a smith machine available).


felt surprisingly good man

[EvanAlmighty]

Hey again brah, I switched up my rotuine so I can hit each bodypart 2x a week, I have it set like this

Sun - back thickness/hams
Mon - upper/lower chest n side/rear delts
Tue - off
Wed - back width/quads
Thur - bench n cable cross overs n shoulders (including front delt work)
Fri/sat - off

What do u think of this? Tbh I really like how I have sun n wed, but if my shoulders n arms need some size, should I focus on em more as opposed to having them worked indirectly (weighted chins n dips)

N my boy said I shouldn't work chest n delts together because my shoulders will be fatigued which is true, so is there a better way to set it up without chaning sun/wed, but still hit each bodypart 2x a week? Thx bro

[naturalKnox4]

anyone ever try one-legged smith machine squats? tried them today after being frustrated with traditional squats (only have a smith machine available).


felt surprisingly good man

guess this thread is dead? c'mon OP, you were doing so well

[Hnnggh]

guess this thread is dead? c'mon OP, you were doing so well

I've been slacking ever since I got banned for 'racism' when it was rather obvious it was a harmful joke.

Anyhow, one-legged smith machine squats? Seems rather useless to do them over traditional squats, but whatever floats your boat. Same benefits.

[naturalKnox4]

I've been slacking ever since I got banned for 'racism' when it was rather obvious it was a harmful joke.

Anyhow, one-legged smith machine squats? Seems rather useless to do them over traditional squats, but whatever floats your boat. Same benefits.

all i have at my gym is a smith machine. doing traditional squats on a smith machine hurts my lower back

[jumpman023]

Hi OP,

I don't mean this the wrong way, so don't get mad, but I read in some of your other threads that you aren't a natural lifter, so I was wondering how this might affect how a natural vs non-natural lifter should train in your opinion? For example, on this site, the consensus is that people should do full body or 4 day upper/lower splits and that 5 day splits aren't worth it for natural bodybuilders. Do you think things like this hold true, or do you still feel that your approach (i.e. doing a split vs a conventional 3 day a week full body) is better?

[gethuge367]

two questions OP

1- what do you think about scrapping a routine and just going by feel? what ive been doing recently is saying ok, today is legs, im gonna do these exercises, and see how I do. so ill get in and I might be really feeling good on squats, so ill do a few more sets of that. I might be feeling higher reps instead of low, etc etc. basically I just go all out until I'm exhausted. I enjoy it a lot more than something like 5 sets of squats, then 3 sets of leg press, etc etc, plus I work my muscles way harder. think its called adaptive training or something? do you see any drawbacks to this?

2- are leg extensions ok? ive been doing them recently and they really demolish my quads, but im reading about them being terrible for your knees. aware me if this is a danger?

[bybon]

anyone ever try one-legged smith machine squats? tried them today after being frustrated with traditional squats (only have a smith machine available).


felt surprisingly good man

Like I say, do what works best.

Try out some DB Split squats too; they may feel great as well.

[bybon]

Hi OP,

I don't mean this the wrong way, so don't get mad, but I read in some of your other threads that you aren't a natural lifter, so I was wondering how this might affect how a natural vs non-natural lifter should train in your opinion? For example, on this site, the consensus is that people should do full body or 4 day upper/lower splits and that 5 day splits aren't worth it for natural bodybuilders. Do you think things like this hold true, or do you still feel that your approach (i.e. doing a split vs a conventional 3 day a week full body) is better?

I believe that you should try to find what works best for you-do a routine for 6-8 weeks and check the results, then go from there.

If you're natty, you need to lift more since you don't have a crutch...hence doing 5 days a week and isolating muscle groups. Just be sure to rest/eat enough.

[bybon]

two questions OP

1- what do you think about scrapping a routine and just going by feel? what ive been doing recently is saying ok, today is legs, im gonna do these exercises, and see how I do. so ill get in and I might be really feeling good on squats, so ill do a few more sets of that. I might be feeling higher reps instead of low, etc etc. basically I just go all out until I'm exhausted. I enjoy it a lot more than something like 5 sets of squats, then 3 sets of leg press, etc etc, plus I work my muscles way harder. think its called adaptive training or something? do you see any drawbacks to this?

I always go by feel, and so does every pro/successful lifter. The only problem with this is that the newer lifters will puss out and not do another set/rep, since it's not written.

2- are leg extensions ok? ive been doing them recently and they really demolish my quads, but im reading about them being terrible for your knees. aware me if this is a danger?

I don't know the vaildity of it being bad for the knees, but I have bad knees as it is, so I avoid them out of safety. Do as you wish.

[bybon]

Hey again brah, I switched up my rotuine so I can hit each bodypart 2x a week, I have it set like this

Sun - back thickness/hams
Mon - upper/lower chest n side/rear delts
Tue - off
Wed - back width/quads
Thur - bench n cable cross overs n shoulders (including front delt work)
Fri/sat - off

What do u think of this? Tbh I really like how I have sun n wed, but if my shoulders n arms need some size, should I focus on em more as opposed to having them worked indirectly (weighted chins n dips)

N my boy said I shouldn't work chest n delts together because my shoulders will be fatigued which is true, so is there a better way to set it up without chaning sun/wed, but still hit each bodypart 2x a week? Thx bro

Sun - back thickness/hams
Mon - Chest/Triceps
Tue - Shoulders/Biceps+Forearms
Wed - back width/quads
Thur - Chest/Triceps
Fri/sat - off

If you still want an off day, that's all I could come up with.

[bybon]

Gotta give this thread a jolt.

[bybon]

guess this thread is dead? c'mon OP, you were doing so well

Hahah; I took a hiatus.

[bybon]

bump >:/

[inzayN]

i'm running carb cylcling/IF right now, does it fit my workout schedule?


Mon - Chest - HighCarb
Tue - HIIT/Abs - NoCarb
Wed - Shoulders - LowCarb
Thu - Back - HighCarb
Fri - Rest - NoCarb
Sat - Arms - LowCarb
Sun -> Monday

[bybon]

i'm running carb cylcling/IF right now, does it fit my workout schedule?


Mon - Chest - HighCarb
Tue - HIIT/Abs - NoCarb
Wed - Shoulders - LowCarb
Thu - Back - HighCarb
Fri - Rest - NoCarb
Sat - Arms - LowCarb
Sun -> Monday

Only you can answer that. If you need carbs for your best lifting, keep carbs higher on the more demanding days. It seems ike you're already doing that.

Why are you not hitting legs but rather HIIT?

[bybon]

Bump! Feel bad i let it die, lol.

[bybon]

Bam >

[TheBoyBoyJesse]

Looking to gain stegth and start football and wrestling mainly this year. I'm trying to do either SS, Babylover SS, or Madcows 5x5 (need routine page). I can do bench press squat and dl with decent form i think, but I don't want to do power cleans or press. Are there any routines that just use those 3 compound lifts?

[SydneyJunkie]

I train every body part twice a week exept legs and back is that bad?

can you reccomend me a good number of cals/protien per day?

[bybon]

I train every body part twice a week exept legs and back is that bad?

can you reccomend me a good number of cals/protien per day?

No. The more the better (so long as you get adequate rest and food).

Yes, but you need to tell me your goals, as well as height, weight, age, activity level as far as calories goes.

Basically, if you want to cut, start with 200-300 less than maintenance, give it 6-8 weeks, and drop 200 more calories if needed. Repeat 6-8 weeks later if needed.

As far as protein, at bare minimum eat your bodyweight in grams. Remember, protein is used for far more than skeletal tissue.

[bybon]

I train every body part twice a week exept legs and back is that bad?

can you reccomend me a good number of cals/protien per day?

Forgot to add, if bulking-reverse what I said; instead of a deficit, apply the same rules to a surplus.

[bybon]

Tell your friends of the thread, too.

The more people helped, the better!

[TheBoyBoyJesse]

Tell your friends of the thread, too.

The more people helped, the better!

You skipped me :/

[bybon]

Looking to gain stegth and start football and wrestling mainly this year. I'm trying to do either SS, Babylover SS, or Madcows 5x5 (need routine page). I can do bench press squat and dl with decent form i think, but I don't want to do power cleans or press. Are there any routines that just use those 3 compound lifts?

I know it's too many pages to wade through, but I never have used or will use another person's routine.

In fact, I recommend people take off their training wheels and make their own routine. I've helped even mods make routines, so if you want some guidance in this thread, do tell.

This way, you can have a routine that fits your body best-it will have those 3 compound lifts+the exercises that feel best to you.

[bybon]

You skipped me :/

Got ya.

[jwittwer5]

My chest has got a good size to it but missing middle lower. Today i noticed they look like their going outwards. is that normal and what can i do to fix it

[bybon]

My chest has got a good size to it but missing middle lower. Today i noticed they look like their going outwards. is that normal and what can i do to fix it

Not sure what you're saying. Are you saying there's a lack of mass on the lower middle of your pectoralis major?

If that's the case, then yes-it's normal. You're just noticing your insertion origin for your pectoral muscle. There is nothing you can do to fill in that gap, though. It's all genetic.

[jwittwer5]

I mean like he upper after i got a good pump is over the bone but lower isnt. Your saying that gap will be there no matter how much i work my inner chest?
Thanks for quick answer