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An issue I have is insomnia. I have trouble sleeping. I was getting around 5hrs as I normally do but before the 10x3 I got two days of 7hrs in a row which really helped me hit the full 10. I've had...

Wanted to post an update. As I said the first 10x3 was 5 sets of 3. Next "Med" session I got 7 sets of 3, then on my light session I got 10 sets of 3. All at the heavy weight. Seems like this was...

Ok. Heavy x 9 I got 5x3 and the last was a slowww rep so I stopped. Man I thought I'd get more but I will say I feel my chest got worked better. Maybe it's the changeup...? So to confirm, I continue...

Ok, I just did my lightx8 so I will switch to 10x3 in a couple days report back after a bit. Thanks again.

Two questions on this one.
1) is the weight of the 3rd (for volume) set the same as the working weight?
2) Am I still using a progression of working weight on this three times a week heavy, med...

Curious about my lifts. 50 years old. Bench is struggling. Looking for suggestions to keep bench on pace. I'm missing the first week 8 reps already and only raised 5lbs in weight. I feel as though...

Maybe the starting weight is too hard? For me the first set of 5 weeks was ok, next set jumping 10% was brutal and I wound up dropping some of the weight to between 4-10%. For example shoulder press...

I've not been participating here for a while, would someone mind explaining what 531 BBB is? I did 531 years ago but not sure what this BBB variation means. TIA

You should go for 12 but give yourself a bit more rest between sets. This happened to me on the same week as you. I got 11 and 9. I was gassed. The next week for 12, I made sure to rest well for each...

Well the weight should increase, but, maybe you aren't eating enough or getting enough rest?

Yesterday I was on three days in a row of less than 5hrs sleep and had my heavy 12 rep day. I got to the OHP and ran outta gas. I passed the first three but only got 9 on my first set of 115lbs OHP...

When covid hit, first thing I did is pit a calisthenics plan together with weight. Have a 40lb vest and bowflex dbs. I did it for two months, all my 'lifts' got stronger. I did 25-30 mins of weights...

So you are not doing keto at all FYI. What the hell diet is this?

Why are you drinking protein drinks when you're on a carnivore diet?

A couple small tips for this style of eating. You want...

Lower the weight. It is likely you are not reaching full ROM at the height, locking it up against your chest/stomach and pausing. Also TUT hold that for a second or two. Lighten the weight!

I use only one machine for chest simply because I don't want to depend on someone who sucks at spotting (90% of people in the gym). So on a heavy day for chest I use a machine bc it is safer....

I'm 50. Just started working out again. 6'3" 192lbs. Put on plenty of weight since Jan 1. Lost a small amount of fat. Now at 204 lbs. So 10+ lbs muscle and lost fat. It can be done. I sat down over...

Your arms will definitely suffer. Mine did. I am adding them back in now. Just saying. I was doing the exact same thing except 2 or 3 times full body per week. Now i'm switching it up again and...

Daily, take a broomstick (without the broom) hold it on the ends (arms wide), keeping arms straight lift it up over your head and backwards behind you. Rotate it back up over your head and down in...

I"m not a physician but from your description it could be a couple things: tendonitis or arthritis in the elbow.

Start stretching the wrists and forearms. Youtube stretches for this and do them.
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pushups, pullups, situps, planks, inverted bodyweight rows, etc etc