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    Real food is better than supplements, but...

    Real food is better than supplements, but supplements are better than not getting your protein at all. FYI, I easily get all my protein every day from real food, even when cutting. It's not really...
  • Thread: ABC diet

    by blue9steel
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    It's just that old "force yourself to grow"...

    It's just that old "force yourself to grow" garbage. Once you've reached maximum mTOR stimulation from Leucine/Insulin, have sufficient protein and are in a calorie surplus then eating even more...
  • Really strong evidence up to 1.6g/kg bodyweight. ...

    Really strong evidence up to 1.6g/kg bodyweight. Some evidence that more may have value with asymptotically diminishing returns as you increase the amount. Very little evidence that anything over...
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    Friday Feb 21 - Deload Push Day...

    Friday Feb 21 - Deload Push Day
    --------------------------------------
    Incline Laterals(3s) 3x15DPx15 SETS: 14 14 10/4
    Reverse Lunges 3x3Ex169.5w95
    Incline DB Press 3x12DPx60 SETS: 9 9 9
    Wrist...
  • Pretty much everything you need is in the workout...

    Pretty much everything you need is in the workout program and nutrition stickies, no really go read them. If you still have questions after that then ask here, lot's of friendly people to help out....
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    Actually he's got a good point, you do need to...

    Actually he's got a good point, you do need to learn to train, and it's pretty much a never ending journey. You have two choices 1) Let an expert figure it out for you and follow their instructions...
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    Any exercise is better than no exercise. The old...

    Any exercise is better than no exercise. The old timers just cleaned everything from the floor so it's possible. That said, this is generally considered the minimum for a home gym:

    Power rack...
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    I use a squat bar pad on a Texas power bar, seems...

    I use a squat bar pad on a Texas power bar, seems to work pretty well.
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    Failure isn't necessary for progress. Are...

    Failure isn't necessary for progress.



    Are you doing reverse pyramid, drop sets or some strange hybrid? Whatever you were trying to do, post that exactly and we can tell you what you should...
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    6,755

    Thursday Feb 20 - Deload Pull Day...

    Thursday Feb 20 - Deload Pull Day
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    OVHD 3x105-40s
    DB Pullovers 3x12DPx82.5w40 SETS: 11 11 10
    Face Pulls (3s) 5x15DPx50 SETS: 12 12 12 12 12
    Rear Delt...
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    513

    You failed to hit 3x8x50, if you are using a...

    You failed to hit 3x8x50, if you are using a double progression scheme then you should leave the weight the same and keep working on it until you do hit 3x8x50 with good form. Looking at the rate of...
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    Please go read the nutrition stickies, your diet...

    Please go read the nutrition stickies, your diet is not helping you.
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    I was not aware of that, thanks for the info.

    I was not aware of that, thanks for the info.
  • Replies
    167
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    6,755

    Wednesday Feb 19 - Power Push Day...

    Wednesday Feb 19 - Power Push Day
    -------------------------------------------
    Warmup [BIKE-5m@16]
    Overhead Press 3x3x160.5w95
    Squats 3x3x297.75w225/135P5T5
    Bench 3x3x204.75w135
    Dips 3x8x40wbw
    ...
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    Some people favor certain exercises and like to...

    Some people favor certain exercises and like to build less balanced routines based on that preference. Depending on your leverages there can be some carryover from Squats to deadlifts but generally...
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    6,755

    Tuesday Feb 18 - Power Pull Day...

    Tuesday Feb 18 - Power Pull Day
    -------------------------------------
    Pullups {HOLDx3-30s} 3x3x45wbw
    V Pulldowns (3s) 3x12DPx140w100 SETS: 9 7/2 5/4
    Bent Rows [DORSx3-60s] 3x3x243.5w185...
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    If you're going to ignore the advice then why did...

    If you're going to ignore the advice then why did you ask for it?

    FYI, I agree with several of the other posters, great job on the weight loss, it's time to bulk. (carefully)
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    167
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    6,755

    Monday Feb 17 - Strength Push Day...

    Monday Feb 17 - Strength Push Day
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    XLEG 3x50-60s
    Bradford Press 3x5x101wbar
    SSB Squats 3x5x203w135
    CS::Roman Situps/Reverse Curls 3x15DPx20 SETS:...
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    If you can do a workout composed of heavy...

    If you can do a workout composed of heavy compound lifts in under 30 minutes I can guarantee either A) You aren't very strong or B) The weights aren't that heavy.
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    6,755

    Saturday Feb 15 - Circuit Training (5)...

    Saturday Feb 15 - Circuit Training (5)
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    BIKE-6m@16
    Bench 15x95
    Trap Bar Deadlifts 15x135
    DB Curl 10Ex25
    Tricep Pushdowns 20x20
    Situps 6xBW
    ...
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