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    Final de load wo

    182 lbs. ending bulk soon.

    Lower quad spec
    Squat 185x5, 185x5, 185x5, 185x5, 185x5
    Leg extension 45x12, 45x12, 45x12
    Db rdl 65x8
    Calf, abs
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    479
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    No new gym stuff.. Thinking of finishing half the...

    No new gym stuff.. Thinking of finishing half the basement. I need a cool entertainment room down here I think. Tomorrow is the last de load week then back at it.


    https://i.imgur.com/82JbjrI.jpg...
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    IF you are natural you want to hit everything 2-3...

    IF you are natural you want to hit everything 2-3 times per week. Better options to hit that frequency would be a 3 day full body, 4 day upper/lower or a legs/push/pull split. This allows for better...
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    Where’s the actual program and progression/de...

    Where’s the actual program and progression/de load protocols ?

    At a glance I can tell you that the frequency is bad. A muscle won’t ever need a full week off. 2-3 days should be plenty for most...
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    De load week 2

    Upper shoulder spec
    Upright row 65x5, 65x5, 65x5, 65x5, 65x5
    Lateral raise 10x12, 10x12, 10x12
    Bench press 205x6
    Pull up 180x6
    Barbell curl 65x10
    Tri iso 45x10
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    479
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    Week two de load run up .. bw 182.6

    Lower quad spec
    Squat 185x5, 185x5, 185x5, 185x5, 185x5
    Leg extension 45x12, 45x12, 45x12
    Db rdl 65x8
    Calf, ab
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    Full body twice per week heavy/light style. Do...

    Full body twice per week heavy/light style. Do one day where you focus on progressive over load and one volume day. This can work very well despite so many people thinking they need to lift nearly...
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    De load week 2 run up

    Weight 182 lbs

    Upper shoulder spec
    Upright row 65x5, 65x5, 65x5, 65x5, 65x5
    Lateral raise 10x12, 10x12, 10x12
    Bench press 185x6, 205x6
    Pendlay row 135x6
    Barbell curl 65x10
    Tri iso 45x6
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    I’d do either db or barbell rdls.

    I’d do either db or barbell rdls.
  • This is next level bro split. Even if you do a...

    This is next level bro split. Even if you do a tiny microscopic bit of research you’ll see why it’s terrible.

    Here’s a start

    https://www.aworkoutroutine.com/bodybuilding-workouts-suck/
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    I trained forever with a bro split and trained...

    I trained forever with a bro split and trained hard. They limit weekly volume and you get really sore and don’t grow as well. You can’t really break the body apart like most magazines say. All...
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    Very boring imo because the body isn’t meant to...

    Very boring imo because the body isn’t meant to be broken up into bits and pieces. What usually happens is shoulders get trained indirectly every session and you eventually end up injured. Lots of...
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    It depends on how low you’re cutting. For a male...

    It depends on how low you’re cutting. For a male cutting to 10-12 percent it’s not really an issue. I personally wouldn’t work out 6 days while cutting. Lifting 6 days a week always seemed...
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    I've seen advanced guys set up spec cycles where...

    I've seen advanced guys set up spec cycles where they use insane volumes. I still think the extra frequency helps get in that extra volume like Film said. Either way long run, yeah.. meh.


    ...
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    https://forum.bodybuilding.com/showthread.php?t=16...

    https://forum.bodybuilding.com/showthread.php?t=162916931&page=1


    I’d probably jump on an expert designed routine tbh. Get the fastest results possible. Here are some good ones above.
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    Plus you eventually hit your genetic limit and...

    Plus you eventually hit your genetic limit and have to embrace the suck of a natural lifter. Whether you get there in 4 years or 6, the end result will probably be about the same no matter what you...
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    De load week 1

    182 lbs

    Lower quad spec
    Squat 185x5, 185x5, 185x5, 185x5, 185x5
    Leg extension 45x12, 45x12
    Db rdl 65x8
    Calf, abs
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    Meh what ever the current mr Olympia is doing...

    Meh what ever the current mr Olympia is doing amirite?
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    Why not 7 days?

    Why not 7 days?
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    Yeah I haven’t been keeping up with the studies...

    Yeah I haven’t been keeping up with the studies at all lol. I feel like you could probably get away with a 1.5 times per week frequency (every 5th) day and still make slow progress. I might actually...
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