All the research on volume works with progressive tension overload already built in. Adding weight to the bar in a moderate rep range with sufficient volume overtime is the main driver.
Weight 182 lbs. I'm going to cut for another 1-2 weeks. I should hit 12-13 percent by then. Any lower and I'll start to lose strength. Weight actually was 179 lbs a few days ago. I didn't eat much...
Yeah he's def an elite outlier but lately I'm not sure about him lol. I mean his bench was always around 320 then all of a sudden he's at 385+. It basically took me a year to go from a 315 bench to a...
You could run it up to a year. However around the 6 month mark is generally when lifters need more volume. Moving to the intermediate upper/lower increases volume. The same concept goes for moving to...
Yeah you are def intermediate. Alex has an intermediate fb program. Or you could use one of his upper/lower templates. Pretty sure he hates PPL 6 days as much as I do lol.
Its difficult to get an intermediate program with only 3 days. The best way to do it IMO is Lower/Upper/Full. Id hammer volume on the upper and lower days and scale it down for the FB day. Just use...
