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How many sets do you do?

I thought high reps for a given set(s) meant higher volume. 1x300 vs 15x200 for example.

RPE 6 with the following:

BB Flat bench 6x10
DB Incline: 4x10
Extensions (Incline and Lying): 3x12 each

vs

RPE 8.5 with half or two thirds the above volume.

At home I have some platforms I can do horizontal rows from in order to get longer range of motion, as the ground is not the limitor. It does require reducing the weight.

Is it fair to say this...

I'm where i want to be in terms of muscle, but want to cut about 4-5% bodyfat (18% to 13-14%). As I don't plan to seriously bulk anymore, I think I have the luxury of a slow cut.

Is a -200...

i think I yank on trap bar shrugs more than other lifts. Could be that the exercise leds itself to explosive movment, or it could be the weight is too high and i'm doing it wrong. What would you guys...

I think those hit the long head of the triceps, I could be mistaken.

I'm working out at home so no cable exercises, just DB/BB.

The reason I'm looking to switch is because my right arm/shoulder...

i undertand why the first set of each lift is easier, instead of 3 minutes rest you have several days depending on the split.

So if you feel like you could do more on that specific set, is it...

Like everyone else I get that initial feeling of fullness with protein fluff, but it doesn't last that long. I suspect the water just separates and gets treated like a liquid in the stomach. Far...

Protein fluff doesn't seem to work for me. I do use whey though.


I've read that chicken breast with vegetables is good. Chili sauce to add flavor and increase one's desire to drink water. I...

https://www.deathwishcoffee.com/blogs/news/can-coffee-suppress-my-appetite


Has anyone noticed lower appetite with decaf? I am caffeine sensitive (get bad withdrawal headaches after just a couple...

Google says it's 27 cal per 100ml, 5g carbs 1g protein 0.5g fat.

There's a fair amount of it after I made yogurt at home using milk and yogurt starter. It waters down the yogurt flavor.

Would...

cutting without lifting = muscle and fat loss together

I know the body partitions say 200 calories between muscle and fat better at 12% vs 20%. I've read that fat is estrogenic which explains at least a part of that.

What about when you go lower? I'm...

I only have a flat bench at home but if I put some big plates under one side it's basically an incline. Goes up to about 15 degrees that way. Is that too shallow to target the upper pecs or somewhat...

When I was at 20% last year, I could cut for weeks and never wake up fatigued. Now at a little under 12% or so, if I don't have a carb replenishing day for 1-2 weeks, I wake up and I'm already tired....

Based on what you said though, it seems like eating once/week at maintenance is a hack:

1) I eat at maintenance on one day
2) From experience I have extra 2-3 days of feeling relatively energized...

When I take a week or even a day to eat at maintenance I feel more energized the days after. This is also true at the beginning of a cut. I understand this is because the body isn't glycogen...

Seems I need 2 days off it for every one I use it to suppress hunger and raise energy. Otherwise withdrawal headaches and tolerance will set in.

Curious how you guys manage this to keep reaping...

Mentally I do best when my cutting diet is near 100% vegetables. I'm 11 days into the current cut, eating vegetable soups and pumpkin based meals and doing fine so far. That said, I'm only getting...

It's easier to reach protein requirements on a higher calorie diet, hence using it during a cut but not during bulks.