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that is not true, no way your gaining 4kg of weight per month on 200 cal surplus

are these 5 rep maxes?
If yes, then you did good progress mate. From March starting with an empty bar to 150 pounds 5 rep max. That's pretty good don't downplay yourself

This is the 2nd time this happened, exactly 2 days after my deadlift session I have sciatica when sitting or lying down (Pain radiating down 1 or both legs and in the lower back). Standing and...

Your bench is really low compared to your overhead press? Only 10 kg difference? Maybe it's a form issue.
Anyways yeah I'd recommend to go on a cut

"Strong" is a really good one, also here's a trick: the free version allows for only 3 workout templates, however the paid has upto 5, so you could get the free trial for 1 month and then create 5...

Can anyone recommend me a solid DUP program?
I looked at david laid's program and it seemed decent but I was wondering if there are any other good options.

Fierce 5 upper/lower is good for intermediates

I used to be kinda the same as you when I was 16/17. I was a late boomer, really light weight, kind of short, low testerone. You probably just gotta wait a little, you aren't done with puberty yet,...

lmao thats not odd at all, you can lift a lot more weight on a barbell

I hope you know the "pump" has no correlation to muscle growth, there's been many studies on this. And according to a meta analysis around 2 minutes is an optimal time, however the longer the better,...

If I squeeze my abs inwards it doesn't show anything, however if I squeeze them against each other (not sure how to describe it) then I can see a six pack in decent lighting

What I do is on weeks where the workout A or B is only once, I add volume on that day.
For example: Week 1 - Monday: A Wednesday: B Friday: A

That B workout, I'll increase the sets on most...

If you are new to pogressive overload training, I reckon you are pretty new to training in general so I recommend just following a program which has everything laid out already for you to follow, so...

You kind of have the same thing as me, check my post in this forum I made yesterday.

We have forward shoulders, lat winging, and also anterior pelvic tilt.
Gotta fix those things

Actually no I just tried that in the mirror, my lat is still bugging out



Yeah I noticed that aswell actually, everytime I sit it makes it worse aswell. I will try doing these exercises thanks,...

230 thread views but only 16 viewed the picture? and no one commented? hmm that's kind weird

There is such a thing as body types in terms of frame I think, metabolism has little to nothing to do with it though.

So endo would be someone with wide frame everywhere, wide shoulders, waist,...

Can anyone recommend exercises to fix my posture please.

Also I can't tell if my issue is forward shoulders, or if it is lats winging. Because as you can tell I have like a bump in my back from...

It looks like your sucking in your belly not sure if you are.

Thanks for the advice guys.



I'm lifting off the plates because I have quite bad mobility / flexibility and im wearing nike airforce 1, with a thick sole.

But I think next time I will only...