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    6/12/2021: Hamstrings, Calves, & Abs Barbell...

    6/12/2021: Hamstrings, Calves, & Abs

    Barbell Sumo Deadlift
    440 for 3 sets of 8 reps
    (3.5 min rest)

    Seated Leg Curl
    4 sets of 12 reps with 110lbs

    Dumbbell Reverse Lunge
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    6/11/2021: Chest & Arms (Arm Focused) Close...

    6/11/2021: Chest & Arms (Arm Focused)

    Close Grip Bench Press
    275lbs for 3 sets of 8 reps
    (2.5 min rest)

    Chest Dips
    60lbs for 3 sets of 12 reps
    (2 min rest)
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    No, it's far less than optimal for both.

    No, it's far less than optimal for both.
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    Try a deload week. 10-15% reduction in weight...

    Try a deload week.

    10-15% reduction in weight on all lifts.

    If you're doing 2-3 sets of an exercise, drop 1 set.

    If you'd doing 4+ sets of an exercise, drop 2 sets.

    Nothing taken to...
  • Only way to find out is to try. If a 200 calorie...

    Only way to find out is to try. If a 200 calorie deficit is too slow, make it 300. The smaller the deficit the more important it is for you to track everything very accurately. Some people say...
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    At the very most, 1 pound per week, or 0.45 kg.

    At the very most, 1 pound per week, or 0.45 kg.
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    6/8/2021: Back/Shoulders Lighter workout and...

    6/8/2021: Back/Shoulders

    Lighter workout and starting with an exercise that doesn’t involve biceps as much, so I then have to go lighter on the rows and pulldowns after.

    Biceps are still so...
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    Adding in some cardio won't completely eliminate...

    Adding in some cardio won't completely eliminate the chances of gaining fat.

    You WILL gain fat. It's unavoidable.

    Cardio is great for your overall health and it can help keep things leaner,...
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    How much sleep on average? How many meals,...

    How much sleep on average?

    How many meals, and grams of carbs before training?

    Have you always struggled with this?

    If not, maybe a deload would be a good idea.

    Get plenty of water in...
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    You're not going to lose 5lbs a week. If your...

    You're not going to lose 5lbs a week.

    If your diet consists of lots of junk food at the moment, don't every worry about eating less, or a diet to follow, just focus on improving food quality....
  • A diet is "good" if you... - Can be consistent...

    A diet is "good" if you...

    - Can be consistent with it. Not just to lose weight, but then keep it off.
    - Are hitting 0.8-1 gram per pound of body weight in protein, or in overweight individuals,...
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    Being in a deficit for a while will definitely...

    Being in a deficit for a while will definitely cause your lifts to stop going up. In the beginning of a deficit, no, you should keep getting stronger, but if its been 3+months, you can expect a...
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    Use them sparingly. There's a time and place for...

    Use them sparingly. There's a time and place for them. Usually towards the end of the workout.

    I'd suggest focusing on progression on multi-joint, compound exercises, in a more moderate rep...
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    Can't agree with this. Isolations definitely have...

    Can't agree with this. Isolations definitely have their place. Overdone by a lot of people? Yup, but if someone's primary goal is to really maximize the growth of each muscle group, I believe they...
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    6/7/21: Quads/Calves/Abs Barbell Squats...

    6/7/21: Quads/Calves/Abs

    Barbell Squats
    340lbs for 3 sets of 9 reps
    (3-3.5 min rest)

    Leg Press
    480 for 3 sets of 15 reps
    (1.5 min rest)
  • Meal plans suck for most people I only give...

    Meal plans suck for most people

    I only give meal plans to clients who are REALLY set on that and they just want to eat the same exact thing, every day. No thinking about it. They just want to cook...
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    You're not eating enough calories. It worked...

    You're not eating enough calories.

    It worked for him because the mass gainer put him in a calorie surplus.

    Get a well-structured training program, be consistent with it, strive for progression...
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    Today will be: Barbell Back Squat 3 sets of 9...

    Today will be:

    Barbell Back Squat
    3 sets of 9 reps

    Leg Press
    3 sets of 15 reps

    DB Bulgarian Split Squat
    3 sets of 8 reps
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    You also don't HAVE to bulk for a year straight....

    You also don't HAVE to bulk for a year straight. You can throw in mini cuts of 4 weeks here and there to keep body fat in check and maybe help with appetite. Some people's appetites begin to drop...
  • Thread: Bulk or cut?

    by MG5
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    I'd start with a lean bulk. You don't have...

    I'd start with a lean bulk.

    You don't have much muscle mass, so if you cut, you'll end up looking very skinny. There's just not much at all to cut down to.

    Not trying to be mean, just my...
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