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read my recommendation post above.
He wants to do PPL which is a great format
The most important aspects are volume and frequency, not days in the gym.
I can not simplify it more then that.
yes they can, and it can be more beneficial. Beginners recover a lot faster because the weight being lifted just does not tax their CNS as with more advanced lifters. There's not a strong case for...
just yes, refeeds have been used for countless years and there's research to back it up. This person is barely hanging on, and has been dieting for a long time. There is no problem taking a 2 day...
Yes a refeed is an option. eating 200-300g extra carbs for two days or 400g of carbs for one day. This will help your mental state and improve your workouts, but you must return to your deficit...
Ah, I agree then for Ed Helms program. The others I would not recommend.
Which is why 3 sets for big body parts is not optimal at any level of training. Working the main compounds are great for beginners, but there should be accessory movements in all programs for...
Cut the volume/sets in half and do 3 on with 1 off. You should also work in the lower rep range for a beginner 6-8 reps, you need to increase your strength before increasing your volume. Save the...
I don't track the weight, when the weight becomes too easy I'll increase it or add an intensity technique. The progress is the muscle/hypertrophy is bodybuilding, but in strength training I have very...
Once you reach your goal look, I'd try eating at your new maintenance for 3-4 weeks lifting hard. Then bulk for 6 months to wherever your comfortable with % wise. Eat in a surplus to gain 2-4 pounds...
Pendlay Rows have never done it for me. If done with high reps it could work but its too fast a movement for me to feel the contraction.
You should not really feel a chest pump initially from a barbell bench press, weakness/fatigue is more of the effect you'll initially experience. If your getting a triceps pump your form and/or speed...
This is the best advice here.
Add an arm day, there is no set in stone rule. If u want big arms add more frequency and more volume. Arms recover really fast for most people. You can hit them every other day if u want.
I add a new training stimulus and exercise every workout, and cycle back always in the 8+ rep range. I'll do 4 to 5 exercises per muscle group 2-3 working sets per exercise. I prefer this method over...
No you won't embarrass yourself at 6-7% on stage for a first time novice comp. 3/1 can work but it depends on your pumps in the gym. If your 2nd day workout is garbage with no pump/barely any I'd...
Depends on how cycling effects your hunger. If your the type of person where cardio increases your appetite then I would add it in. 20-30 minutes of cycling is only a couple hundred calories.
Our...
Upper/Lower is what most people should do. You could split it up IF you train hard, which most people don't.
You can afford another 3-5 pounds over the next 2 months. Your quads, glutes, biceps have good development. I'd concentrate on bring up your shoulders, lats, triceps for upper body and hamstrings for...
Keep days 1-3 the same. Use day 5 and 6 to do your two weakest big body parts, add in accessories work as wanted.
If your coming off a keto diet the answer is glycogen and water. This is assuming you gained weight when you converted to your 40/40/20 split, and now you've came back down to your low weight after 2...