GODS OF THE TBB SECTION : Q & A | DC, Pink, Ka0s, HC

[StuffedSwine]

I mean to duck under the bar on yhe incline bench and just squat instead of a squat rack or power rack as there isnt any in my gym

sounds very unsafe bro, can't you try to push press the weight up?

[QualityByDC]

I mean to duck under the bar on yhe incline bench and just squat instead of a squat rack or power rack as there isnt any in my gym

Good luck, don't die.

[handcannon77]

I mean to duck under the bar on yhe incline bench and just squat instead of a squat rack or power rack as there isnt any in my gym

no this is pretty unsafe...

[Nkukk]

What bicycle brand is your favorite. Mines mongoose

[KrazyEyezKillah]

no this is pretty unsafe...

I actually do this since my gym has no rack. You just gotta be careful and obviously make sure to not go to failure and read your body's signs. Def not the safest method though

[QualityByDC]

What bicycle brand is your favorite. Mines mongoose

IMO those tour de france ones are pretty decent

[ddpdp]

hey guys whats your take on pyramid sets (like 1x12 1x10 1x8 1x6) vs regular sets (like 3/4x10/12)

and also, what do you guys think about push pull legs? And do you think its best to have a push day with more shoulder work and little chest work, and another push day with more chest work and little shoulder work, or just one single day template?

[Sethinator]

Is it optimal to do shoulders after chest day?

[QualityByDC]

hey guys whats your take on pyramid sets (like 1x12 1x10 1x8 1x6) vs regular sets (like 3/4x10/12)

and also, what do you guys think about push pull legs? And do you think its best to have a push day with more shoulder work and little chest work, and another push day with more chest work and little shoulder work, or just one single day template?

Do whatever style of sets you want to. Frankly its sort of irrelevant. You should always have 3-6 sets of side delt work on push day, whether you want to throw in ONE shoulder press on one of them is up to you. Your front delts get hit pretty hard regardless. And we all like PPL I believe.

Is it optimal to do shoulders after chest day?

Optimal - no, will it work - yes. Just depends how hard your front delts got hit the day prior. I did a chest/arms day followed by a back/shoulder day on thursday/friday. I didnt think Id be able to do shoulder pressing movements, but they werent effected whatsoever.

[Sethinator]

Thanks DC and does decline bench hit alot of shoulders?

[forestopher]

I see some of you guys do p/p/l, do you have any links to a p/p/l layout or routine you found great results with?
thanks

[Deso2i]

I actually do this since my gym has no rack. You just gotta be careful and obviously make sure to not go to failure and read your body's signs. Def not the safest method though

Do you think its ok yo do this method while on a PL routine ? Is it ok if I have a spotter

[ElijahX]

My introduction to weight lifting was through a program called Body For Life, idk if you guys have heard of it. Anyway, it teaches a "high point" technique where you try to end working each body part with absolute effort. My question is if I should still do this on other programs, or if I'm supposed to reach near failure at the end of each individual exercise?

[ElijahX]

Also, I've been lifting weights for about 9 months now, and I feel like I've reached a plateau. What routine would you recommend for gaining size?

[QualityByDC]

Also, I've been lifting weights for about 9 months now, and I feel like I've reached a plateau. What routine would you recommend for gaining size?

The one where you eat more food.

[Ka0s]

Thanks DC and does decline bench hit alot of shoulders?

Decline uses less shoulders than flat or incline

Also, I've been lifting weights for about 9 months now, and I feel like I've reached a plateau. What routine would you recommend for gaining size?

Extremely vague question but as DC said, increase your calorie intake if you are no longer gaining weight

[ShammyHam]

should i drink my second weight gainer shake before or after i work out?

(i drink first in morning)

also is getting more protein than you need to, bad for ur health?

[Schmeckie]

Been cutting for 2 weeks now, weight came off easy the first week, assuming this was mostly water weight any effective methods to help the extra fat come off? Calorie intake is around 2000, protein around 150g per day and fat around 50g. Hydrate often and cardio 5 days a week. Looking to from 17% to 12 or so, any help/knowledge appreciate.

[SimplySerratus]

Once ive been on a surplus for around 3-4 weeks my weight starts to go on very quickly but as soon as i take a little break i loose some weight.
I barely ever gain bodyfat staying at around 11% constantly. Im also doing Y3T training programme on here.
My question is what am i doing wrong to loose the weight etc? over training? to much caloric drops when having break from bulk?
also how can i take main advantage of not gaining fat etc stated above!?
mirin gains brahs!

[ddpdp]

I see some of you guys do p/p/l, do you have any links to a p/p/l layout or routine you found great results with?
thanks

+1 to this

[handcannon77]

should i drink my second weight gainer shake before or after i work out?

(i drink first in morning)

also is getting more protein than you need to, bad for ur health?

Doenst really matter, and no.

Been cutting for 2 weeks now, weight came off easy the first week, assuming this was mostly water weight any effective methods to help the extra fat come off? Calorie intake is around 2000, protein around 150g per day and fat around 50g. Hydrate often and cardio 5 days a week. Looking to from 17% to 12 or so, any help/knowledge appreciate.

Track your macros, simple as that. Dont really need to be doing cardio 5 days a week, if you are keep it relatively LITT and just aim to burn a set amount of calories.

Once ive been on a surplus for around 3-4 weeks my weight starts to go on very quickly but as soon as i take a little break i loose some weight.
I barely ever gain bodyfat staying at around 11% constantly. Im also doing Y3T training programme on here.
My question is what am i doing wrong to loose the weight etc? over training? to much caloric drops when having break from bulk?
also how can i take main advantage of not gaining fat etc stated above!?
mirin gains brahs!

Track your macros, eat at no more than 500 surplus, preferably lower than 500 surplus if you have been training for >1 year.

+1 to this

PPL is a simple template in itself.
IMO pick a main movement for each bodypart, try to progress on that movement every week whether it be weight or reps, or both.
For example what I do: (and this is not really meant for you to copy, as Ive tailored it to my needs physique wise, what is lagging etc and some exercises and methods of training that I just prefer)

Lower:
Front squats- 1-2 warm up sets about 15 seconds rest in between. 4 Working sets anywhere from 3-12 reps, if I do a heavy triple I most likely follow it up with a drop set to 2 plates.
Leg press- 3-4 sets 12-20 reps and will often either RP these or do a huge set at the end.
Leg ext- RP these
Leg curls- 5 sets 15-20+ reps
SLDL- 4 sets 8-12 reps

Push-
Incline BB (or smith incline RP'd)- 3 sets 5-10 reps
HS iso-wide- 4 sets 8-12 reps
Cable flys on flat or incline bench- 3 sets 12+ reps
(Will add in 4th chest exercise depending on how RC feels)
Seated HS type press- 4 sets 10-15 reps
DB laterals- 4 sets
EZ bar french press- 4 sets
Some kind of pushdown or seated dips RP'd

Pull:
Deads- usually 3 working sets, reps are usually low, intensity high. If im going for a PR warmup sets will be adjusted.
DB or BB rows: 3-4 sets 5-12 reps
HS low row- 4 sets
rear delts


inb4 wheres calves.
Still cannot train calves effectively due to ankle injury from summer

[itwasntme184]

calf vascularity of da gawds ^

[jimmyb6281]

Ight my question was do you guys count your macros everyday? I try to count my calories at least twice a week to see where Im at. Also to build muscle is protien intake of atleast 1gram per bodyweight the most imporatnt thing to count?

[respare]

HC how come you dont do any pull up/down varients and just do rows and deads?

[Pinkton]

Ight my question was do you guys count your macros everyday? I try to count my calories at least twice a week to see where Im at. Also to build muscle is protien intake of atleast 1gram per bodyweight the most imporatnt thing to count?

I count everything personally, I leave nothing to chance.

Although when bulking you can get away with just hitting a certain # of calories and protein if you don't care about gaining some fat. And yes, protein is the most important.

[BradCathie]

Get him on a high frequency program based around compounds, but make sure hes doing atleast 3 sets of tricep, bicep, rear delt, trap, calf, side delt, and hammy work atleast twice a week. Thats where most beginner programs fall off. Remember I said atleast.

So this is something I quickly came up with, tell me what you think:

Day A:
Back Squat 3x5
Bench Press 3x5
Barbell Rows 3x5
SL Deadlifts (2 sets)
Seated Leg Curls (2 sets)
Dumbbell Curls/Overhead Extension (2 sets) supersetted
Cable Curls/Cable Pressdown (2 sets) supersetted
Barbell Shrugs (4 sets)


Day B:
Front Squat 3x5
Military Press 3x5
Weighted Pull-ups 1x5
Seated Shoulder Press (2 sets)
Lateral Raises/Rear Delt Flyes (2 sets) supersetted
Rope Face Pulls (2 sets)
Toe Press (2 sets)
Seated Calf Raises (2 sets)

-I sorted arms, hammys and traps into Day A and delts and calves into Day B.
-Because he'll only be going 3 days a week, instead of 6 sets a week I've sorted it to be 4 sets per session which will end up being either 4 or 8 sets per week, averaging out to 6.
-I chose weighted pull-ups over deadlifts because I think they'll be more effective for hypertrophy purposes. I also made them 1x5 because they'll be a hard exercise to progressively overload.

What's the consensus? See anything in particular you don't like or would change?

[AlexRyan1]

What would you suggest for a begginer (3-4 months) ppl or full body - can train mon-fri

[BradCathie]

Derp.

[Ka0s]

bump, any Qs?

[ZAK993]

are there any exercises you feel mind muscle connection isnt important and if i can lift a certain weight for 12 reps with slight mind muscle connection but lift 75% of that weight with much better mind muscle connection which is better?