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    9/15/2021: Chest & Arms Flat Barbell Bench...

    9/15/2021: Chest & Arms

    Flat Barbell Bench
    225lbs for 3x10
    (2.5 min rest)

    Incline DB Bench
    85’s for 3 sets of 12 reps
    (2 min rest)
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    That does sound like something a bodybuilding guy...

    That does sound like something a bodybuilding guy would say. It’s odd, but I’ve found a lot of serious bodybuilders end up being the worst coaches.

    You need a new coach.
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    9/12/21: Legs Barbell Back Squat: 335x3...

    9/12/21: Legs

    Barbell Back Squat:
    335x3
    360x3
    380x3
    405x3
    (3-3.5 min rest)

    Leg Press:
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    289,866

    9/11/21: Chest & Arms Incline Barbell Bench...

    9/11/21: Chest & Arms

    Incline Barbell Bench
    225lbs for 3x8
    (3 min rest)

    Flat DB Bench
    80’s x 12
    90’s x 12
    100’s x 12
  • Varies person to person. Ask yourself which would...

    Varies person to person. Ask yourself which would be easier to sustain for you right now, eating less or moving more?
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    This. Over complicating it. Edit:...

    This. Over complicating it.

    Edit: BeginnerGainz isn't over complicating it, I'm saying trying to target the sartorius.
  • Thread: Rate program

    by MG5
    Replies
    12
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    1,908

    I think the only question was what would we rate...

    I think the only question was what would we rate it.

    4/10
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    9/3/2021: Shoulders/Back Standing Barbell...

    9/3/2021: Shoulders/Back

    Standing Barbell Overhead Press
    165lbs for 5 sets of 5 reps
    (3 min rest)

    TechnoGym Shoulder Press
    90 for 3 sets of 12 reps
    (2 min rest)
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    1,572

    This. In the beginning, some weight loss will be...

    This. In the beginning, some weight loss will be due to less muscle glycogen, a drop in water weight, and since you're eating less, you just have less food in you.
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    9/2/2021: Quads/Calves/Abs Barbell Squats 375...

    9/2/2021: Quads/Calves/Abs

    Barbell Squats
    375 for 6 sets of 4 reps
    (3.5 min rest)

    Precor Hack Squat
    90lbs per side for 3 of 12 reps
    (2.5 min rest)
  • Thread: Long hours

    by MG5
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    11
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    921

    You have the weekends available, but you don't...

    You have the weekends available, but you don't feel like going. You're choosing to make this more complicated and not go on the weekends. Sometimes you have to do things you don't feel like doing.
    ...
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    I would use a smaller deficit, like 500. Edit:...

    I would use a smaller deficit, like 500.

    Edit: But yes, you should still be able to build some muscle with 1,000 calorie deficit. But 500 would probably make it easier to build muscle. And...
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    289,866

    9/1/21: Chest & Arms Incline DB Bench Press...

    9/1/21: Chest & Arms

    Incline DB Bench Press
    95’s for 4 sets of 13 reps
    (3 min rest)

    Incline DB Fly
    4 sets of 10 reps with 45’s
    (2.5 min rest)
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    This. If you plan on PPL hitting everything twice...

    This. If you plan on PPL hitting everything twice a week, I wouldn't do that much. Once a week, sure.

    These are the changes I'd make if you planned on doing that 2x a week.

    Pull: 3x5 deadlift,...
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    I usually do a big shake in the blender oats...

    I usually do a big shake in the blender

    oats
    yogurt
    whey
    pb
    berries
    almond milk
    cinnamon
  • Thread: Stuck need advice

    by MG5
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    8
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    824

    You're now repping your 1-rep max for 3 reps 6...

    You're now repping your 1-rep max for 3 reps 6 months later, that's not terrible. I wouldn't call that hardly any stronger.

    So you're 300 pounds and you expect to be benching 2x your body weight....
  • Walking is great and very underrated for those...

    Walking is great and very underrated for those that are looking to pack on or maintain muscle, and build their physique. It's low impact, low stress, and intensity isn't too high. It's unlikely to...
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    Pictures would help.

    Pictures would help.
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    Bagel, whole wheat bread, rice cakes, or fruit +...

    Bagel, whole wheat bread, rice cakes, or fruit + a protein shake or Greek yogurt

    Oats with whey protein mixed in and some berries
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    Make the squats harder by supersetting it with a...

    Make the squats harder by supersetting it with a different exercise. Other exercise first, then squats, no rest between exercises. An example would be glute bridges right into squats

    You can also...
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