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    De load incoming

    De load incoming
  • Start with something like fierce five 3 day full...

    Start with something like fierce five 3 day full body or all pros then advance to a 4 day upper lower split. You want to start with low volume so you have somewhere to go once that stops working. Ie...
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    It’s in the comprehensive fierce 5 thread

    It’s in the comprehensive fierce 5 thread
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    Might be time for a de load. Feeling sluggish. ...

    Might be time for a de load. Feeling sluggish.


    Upper
    Incline press 185x5, 135x5, 135x5
    Lat pull down 230x8, 230x8, 230x8
    Decline db press 55x8, 55x8, 55x8
    Db row 45x8
    Db curl 40x10,...
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    I haven’t run a full body since like 2009 lol. I...

    I haven’t run a full body since like 2009 lol. I don’t really enjoy fb at all tbh.
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    Yeah man. That’s why I scale them down. Even the...

    Yeah man. That’s why I scale them down. Even the upper days I’ve been super setting the chest and back work because the workouts just take so long. Eventually I’m just going to run a...
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    You make progress by lifting sub maximal weights...

    You make progress by lifting sub maximal weights overtime as long as the weight is increasing. I would definitely reset. If you keep the weights high the workouts will get too grindy. If you want you...
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    Stabilize = eat at maintenance calories for a few...

    Stabilize = eat at maintenance calories for a few weeks.

    Yep you’re meant to fail on the program. Eventually in order to continue to make progress you’ll have to bulk and switch to the...
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    Lower Squat 275x6, 275x6, 275x6, 320* Leg...

    Lower
    Squat 275x6, 275x6, 275x6, 320*
    Leg extension 120x10, 120x10, 120x10
    Leg curl 35x10, 35x10, 35x10
    Calf, abs
  • The problem is that eventually the lard will have...

    The problem is that eventually the lard will have to come off.
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    Id reset the weights and work back up. Once you...

    Id reset the weights and work back up. Once you hit your goal weight stabilize for a few weeks.
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    Generally you want to run the beginner routine...

    Generally you want to run the beginner routine until you legit stall out while bulking. What do your current lifts look like ? Id definitely continue trying to progress.
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    Most people just copy the pros in most gyms....

    Most people just copy the pros in most gyms. Probably not “optimal” but better than nothing.
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    Get on a proper novice program asap and eat in a...

    Get on a proper novice program asap and eat in a surplus. No need to waste time with inferior programming.
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    What is your max bench squat and dead lift? ...

    What is your max bench squat and dead lift?

    How much muscle have you gained?
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    You could. I personally wouldn’t go much over...

    You could. I personally wouldn’t go much over 17-18 percent.
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    Back biceps

    Pull
    Pendlay row 190x5, 190x5, 190x5
    Lat pull down 230x8, 230x8, 230x8
    Upright row 65x8, 65x8, 65x8
    Reverse fly 15x10, 15x10, 15x10
    Barbell curl 60x8, 60x8, 60x8
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    I believe wendler advises adding pull ups or pull...

    I believe wendler advises adding pull ups or pull downs in between pressing exercises. Id suggest running the 3 month challenge template. It’s the best one imo and has higher volume.
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    Long term bulks ( 6 months ) are superior because...

    Long term bulks ( 6 months ) are superior because the muscle building process for a natural is slow. Very slow. My preference is to cut to 12 percent and bulk to 15-16 percent over the course of 4-6...
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    Chest shoulders triceps

    Bw 181

    Push
    Bench press 240x5, 250*, 255*
    OHP 110x5, 110x5, 110x5
    Chest db fly 50x10, 50x10, 50x10
    Lateral raise 15x10, 15x10, 15x10
    Tri press down 110x10, 110x10, 110x10
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