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How long is a "long period of time"?

Does that mean 6 months, a year, 5 years?

If your goal is to build your most aesthetically pleasing body--using a routine that only uses compound...

Titan FitnessTall Power Rack with 11 gauge steel with a high low pulley sytem... $750 (with tax--Titan has free shipping)...

Thanks for the link. Perhaps I jumped the gun in saying muscle damage causes hypertrophy. They may only be correlated and not have a causation relationship.

In terms of the paragraph you...

Interesting debate. My understanding is more with VTLifts that controlled speed on the eccentric is good for hypertrophy and that going heavy for less reps in harder on the ligaments and tendons...

To get to your specific question, as a natural the only way you can likely put on a pound of muscle per month is if you are in your first year or two of consistent training. So if you are brand new...

Edit: Nevermind, I didn't understand what you meant by bi-weekly

I would probably do a medium/heavy split and since you are only doing 2 days add some volume to the heavy day through back off sets.

Heavy Day:
Bench
1 x 8 @ RPE 10
2 x 11 @ 80% of first set...

3x a week is probably pretty good frequency so I would slowly and incremently had more volume per workout. Maybe add 1 set per exercise and keep the weight the same trajectory that you have been...

While lots of people train successfully with bro splits in general the science literature seems to indicate they are not optimal for building muscle.

I have a functional trainer in my garage, though I am looking to sell it at somepoint as I want to get a combo powerrack/functional trainer to have a smaller footprint in my garage. Right now I live...

If you took a 5'10 250 pounder novice lifter and had them start lifting in a slight surplus (e.g. 200-300 calories), its possible they could lose fat. No matter what you do, the body can only build...

Yes in the context of that video and the examples he uses in it.

However from having seen about a dozen of his videos I know in practice he does not do that. He competes in the 5 to 6% bodyfat...

Edit: Double Post

I have the same app. Body age in that app is based solely on your basal metabolic rate. It means if you did nothing all day you would burn calories at the rate of a 19 year old that is the same...

Responding to Rsid97

2:42: From the context of the video I got the impression that by maintenance he means maintaining a steady body fat percentage, not overall weight. So maintaining at 10%...

Just screen shot the image on your phone and text to them.

Another possible option from Valor Fitness... https://www.valorfitness.com/BD-7BCC-Power-Rack-with-Lat-Pull-Cable-Crossover-Attachments_p_633.html

It sounds like you are not a beginner lifter. Starting Strength has the word "starting" in it because its their beginners program. The Texas Method is the intermediate program.

Texas Method is...

I am not 100% sure what you mean by supplement stack, but if you mean PED's I don't think he uses any.

I definitely agree that SSB bar is the best option for squatting if you have limited shoulder mobility.

In terms of benching I think the multi-grip bar is easier on my sore shoulder, but maybe a...