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nightanole I have been benching 115% of my heavy day weight after every workout as you gave that one solution to weak bench. I have been aiming for 5 rep. My question is if I get the requisite 5 reps...

Hey Nightanole, I have embarrassingly small wrists. And because of it I am having grip problems while doing SLD and BOR. My left hand/forearm specially seem weaker and form is suffering. what to do?...

Hey Night I went to the gym and this is what my body composition is like: 176 cm height with weight of 74 kg and TBF of 30.3% and VFI 14.7. Standard weight but Excessive body fat as they say. Do you...

Going back to gym for the first time in post pandemic world and I know where to come even before I pay my gym fee. Good to see you nightanole. I used to follow all your posts when I was doing all pro...

Passed all my lifts in cycle 4. It was a relief cause I was struggling with BP and OP since 10 rep. It was very disappointing given the fact that I failed in BP and OP in cycle 3 as well. To counter...

Hi there, started my 4th cycle. I have identified two weakness so far. One is my my grip strength for which I am doing farmers walk. Another is my left side is weaker than right side. As a result i...

Hi Guys, I am 5 feet 8.5 inch with a weight of 71 kg. After cycle 3, I passed Squat (57 kg), BOR (44.1 kg), SLD (47 kg), BC (30 kg) and CR (30kg). I failed BP (46.2 kg) and OP (29.5 kg). I struggled...

just wanted to clarify one thing - this 90 seconds maximum rest only applies to one set to another but not exercise to exercise? For example, I can take time more than 90 seconds in-between squat and...

Can I do OHP with close grip instead of regular grip?

Hi Guys, whenever I tried to do deep squat my butt caves in and I squat with butt wink. My form is acceptable till just below parallel knees. In addition whenever i tried to SLDL my back rounds up...

Hi all,

I am a complete beginner and would like to select this workout program after much research on the net. I want to start slow to get the correct form and as a result only started with an...