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I'm trying to get a bit more serious into lifting lately and I'm trying to find the right exercises for me. I've done the beginner programs and built some good size and strength with them (130 to...

Hi there. I'm unable to train lower body for a while due to a hip injury. I've been on a 4 day split (U/L) and I'd like to continue to train 3 days a week (switched jobs recently aswel so I have a...

I just checked my log, I was eating between 1900 and 2100 calories a day for 20 days, apart from one day 2500. My starting weigh-in was 166.3, the last 3 days consistently 163.2.

Doing something similar now, see post above. I know those are bad numbers, but I didn't care much for strength actually. I also feel like I started out with a handicap, being so underweight (had a...

I did a lot of program hopping, partly because I didn't really know how to structure it properly because of my work schedule. Now I bought a home gym (barbell, power rack, plates and some adjustable...

How much of a deficit? I’ve been eating 1900-2000 calories a day for about 3 weeks now. My maintenance should be about 2400-2500.

I’ve been lifting for a while now (few years), but was never consistent. I started out very skinny (130lbs) and now I’m sitting at 165lbs but I’m not happy with the results. I’ve attached some...

So if my weight isn't changing and my lifts are still going up, I'm basically recomping probably? Bodyfat has dropped 0.2-0.3% in two weeks though - according to my scale (law of being consistently...

I've recently bumped up my training days from 3-4 times a week to 4-5 times a week. I'm recovering well, not feeling tired, joints aren't aching, ... But I haven't even gained 0.1kg in two weeks even...

Just saw a video of John performing it himself. Depending on foot placement and elbow flare you can make it more or less lat dominant.

What row do you recommend then? Seal row on an incline with...

Would a meadows row be a good replacement for a t-bar row?

Thanks for the advice. I left out the rowing exercises b/c my equipment is limited. I have no cables, nor do my dumbbells go heavy enough for dumbbell rows. Maybe the do for seal rows. I'll swap the...

Thanks, I'll look into the program!

Left shoulder: labral tear (SLAP - 3/4 of the cartilage tore off during a failed muscle up attempt, I slipped and got stuck between the bar and rack) - 2 years...

Because of covid gyms are still closed in my country, so I bought myself a power rack, a barbell and plates (already had some adjustable dumbbells). I could workout everyday, but 2 on 1 or 2 off...

Depends on the exercise.

For example squats and deadlifts, bench press and OHP I like fixed reps and a simple progression method like adding 5lbs a week/every two weeks (maybe lower the reps once...

As far as hypertrophy goes, do you / should you track every rep of every set?

IF you are training close to failure within the 3-30 (or say 6-15 to narrow it down a bit) rep range and IF...

In injured my AC joint a few months back due to a fall off a staircase. My doctor cleared me to workout but anything overhead still hurts(**), so I'm looking for some substitutions. I workout at home...

I’ve been dealing with a SLAP tear (= labrum) for 3+ years b/c of a muscle up attempt gone wrong. I’ve had PT for the better half of that period, which helped to a certain degree but never got me...

I 2nd this.

A few pitfalls with the program (mistakes I made):
- thinking the progression is too slow
- not learning proper form before adding weight
- adding/altering things

That mini cut is good idea. Since I switched to a 6 week lean bulk, 1 week maintenance (with a deload protocol) and 2 week ‘fairly agressive’ mini-cut (running up period to weights prior to my deload...