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old post but since i have the same issue i will share my experience. I also used to sleep like a baby at 70 grams of protein.
at 100 grams i found suddenly waking up once a night. at 170 which is...

I've grown up in Cyprus (small european island). Where all gyms are giving the same 3 day split program to beginners. Chest+ biceps, back +triceps, shoulder+ legs. With not many compound lifts mostly...

I've had a great experience so far and i would like my friends to enjoy the same. Hopefully after i am done with my cut my i will be a bit more convincing

If somebody told me 7 months ago that there is a program that would take 1 RM deadlift from 70 kg to 150kg i would had made fun of them.

Love this program so much. Trying to recommend it to...

Hi There, I recently reduced some weight to make sure the bar always touches my chest and i feel the stretch on my lats much better now. + no leaning of the back gives me the best feeling of working...

I've been too stubborn on resets in the past doing half assed squats etc but everytime i reset i get some kind of benefit at the end, i guess doesnt matter how much weight is on the bar if the...

There is a whole nutrition forum here mate, pretty sure thats the place to get the best help. For beginners like us its simple eat your protein, eat your carbs, eat your salad. Do not eat macdonalds...

+1 here

Personal advice is don't get discouraged keep eating, sleeping and lifting and trust the program you will get stronger. I've been in the same place as you discouraged after failing twice at squats 2...

hello guys,

i have 2 questions i need advice with.:

After upper day, the next day i get no soreness but i get it on the day after that on my back, and it doesnt fully heal by the time its upper...

Hi there, I had very similar starting weights with you, slight difference in upper body but i can say the weights doubled up in 4 months and they still keep going up.
You will love this program. The...

Just moved to Intermediate Routine this week, was not sure if it was time or if it was early and felt that the pull ups would be a very good indicator if i am strong enough.

I started Novice...

What is the problem? If you bulk you gain both muscle and fat, just keep doing the same, if at some point you dont like your fat anymore start cleaning your diet.

is there a similar thread for intermediate U/L routine?

+4.5 kg during 12 days holiday despite the fact i did hit the gym 3 times and did another 2 home works outs. I guess time for cardio on off days!

Hi guys,

I 've been doing the program since september and i've alwayd done romanian deadlifts, i was hitting around 90-95kgs for the 3x8 before the christmas holidays.

Now that the holidays...

I guess i did the opposite by removing 1 by 1 instead of all. I will try this.

Just time went by and because i did sleep for a good month while taking what i take today i looked to blame other...

Dear Community,

I started working out in July and since then i've been switching/adding removing supplements. The reason i am writing this is because i 've had insomnia for a long time between mid...

Hi guys,

I've not posted in a while. I am completing week 13-15 (lost track cause in the beginning i would always rest only 1 day) and finally I started stalling almost everywhere. I did see the...

Hi guys,

I have an issue with my hamstrings they seem to be sore or extremely tight 24/7 it doesnt look like the rest days are enough for them to recover. ? I have not been running in my rest days...