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  • It's normal for high frequency training not to...

    It's normal for high frequency training not to produce soreness. In fact, that's a desirable feature since (as mentioned above) soreness is not an indicator of success and excessive soreness can...
  • Doing more volume - and holding back from...

    Doing more volume - and holding back from reaching absolute failure every set to make sure you can do multiple sets. Sure, that would be the cornerstone of most successful bodybuilders.

    I would...
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    Take what you eat now (this will work regardless...

    Take what you eat now (this will work regardless of whether there were counting errors or not) and add 500 calories. See how you get on with that.
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    You have to do both mass gain and fat loss - just...

    You have to do both mass gain and fat loss - just like almost everyone when they start. If it were me, I'd start with some moderate dieting - pretty much as discussed above.
  • It's a theoretical maximum. In reality, it's...

    It's a theoretical maximum.

    In reality, it's not going to be an on off switch between losing 0 muscle for every calorie under that limit - to losing all muscle for every calorie over. Nature...
  • Chances are that you have more fat to lose. Just...

    Chances are that you have more fat to lose. Just create a calorie deficit in your diet as directed in the "don't overlook the basics" sticky thread at the top of the page.
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    1. No, assuming you still get required daily...

    1. No, assuming you still get required daily protein totals. Supplement salesmen will tell you timing matters. Research suggests it doesn't much.
    2. Maybe. Or you could mix whey with something else...
  • Because discussion of exogenous hormone use is...

    Because discussion of exogenous hormone use is not allowed on this forum. I have edited your OP.
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    Never trained them, they have kept pace with my...

    Never trained them, they have kept pace with my quads just from squats/dead etc.

    Others may need to tho - perhaps look up Jeff Nippards video on the topic.
  • Legs and upper back are the two biggest muscle...

    Legs and upper back are the two biggest muscle groups in a PPL - not sure on the wisdom of lumping them into the same day.

    Perhaps consider an upper/lower instead.
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    duplicate

    duplicate
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    Yep, I do em

    Yep, I do em
  • It works - but no better than maintaining the...

    It works - but no better than maintaining the same average deficit as far as we know.

    There are adaptations to losing weight but they don't get turned around immediately just by reverting to...
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    Don't make worthless posts on this forum please -...

    Don't make worthless posts on this forum please - or your account will be closed.
  • Thread: dsda

    by SuffolkPunch
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    If you make posts like this, I will assume you...

    If you make posts like this, I will assume you are a spammer and close your account.
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    You won't get many things that can be proved...

    You won't get many things that can be proved beyond all doubt in this game. However, the weight of the research suggests that you are leaving gains on the table if you leave it 7 days between...
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    The basic information you need is in the sticky...

    The basic information you need is in the sticky thread at the top of the page "don't overlook the basics".

    Have a look at that and arm yourself with some knowledge, we are always willing to help...
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    We don't know for sure - but why would you...

    We don't know for sure - but why would you deliberately choose something that's going to shortchange your results? It would be a no cost option doing something that trains each bodypart twice.
    ...
  • You won't do both at the same time Building...

    You won't do both at the same time

    Building muscle as fast as possible usually involves some fat gain. Perhaps eat enough high protein food to gain 1lb a week. But about 50% of this will be fat -...
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    Well how much weight were you losing per week...

    Well how much weight were you losing per week when eating at 1750-1900 calories? And how accurately was that counted - was everything weighed and measured? Or is that a fair amount of guesswork?
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