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  • I’m 5’6, 162lbs, hard to tell what my current...

    I’m 5’6, 162lbs, hard to tell what my current lifts are due to covid. My one rep for deadlift was around 240lbs. Squat around 215 and bench is low because I’ve been using dumbbells but I’d say...
  • Bulk/cut/maintenance...Need advice on where I should go from here

    I need some help figuring out my goals because I still am not sure where to go. I’ve been bulking for about roughly 7 months. I would like to lean out a bit to see where I’m at, then go into...
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    Strange muscle dullness/tingling

    I’m going to physical therapy and getting acupuncture done. I also see a chiropractor. But the issue I’m having is primarily in my left lat and my traps. Never any pain when lifting at all. ...
  • Only reason I’m worried about effectiveness is...

    Only reason I’m worried about effectiveness is because my gym shut down and I can no longer do pulldowns so I just want to make sure I’m able to properly replace them with pullups
  • Sweet, will do

    Sweet, will do
  • Thank you for the help but also I reduced volume...

    Thank you for the help but also I reduced volume and have changed my routine about two weeks ago. I know how to program everything but I’m just doing everything I can to make sure I don’t do...
  • At what point do pull-ups lose effectiveness??

    I have to replace my pulldowns with pull-ups. So if I’m doing 3 sets of 8 wide grip, i can do the first set without breaks. Second set, can’t pull myself up as high The last 5-8 reps. Then 3rd set...
  • I actually do write stuff down and keep notes of...

    I actually do write stuff down and keep notes of each lift all the way down to the way I struggled in the set lol.

    The crazy things is, I feel like I’ve already done the tough program. The...
  • I think a lot of it also comes down to my worry...

    I think a lot of it also comes down to my worry of not working hard enough in the gym. I end up doing stupid things just because I want to make sure I really push myself.
  • See that’s where I struggle most sometimes and...

    See that’s where I struggle most sometimes and when I think I tend to overload the weight. I have a tough time figuring out how far I should go. Say I’m doing a set of 10, the way I try to have it...
  • Thank you so much for the help man. I do tend to...

    Thank you so much for the help man. I do tend to struggle with the velocity part. I really do feel like that it took me a literal complete year to really figure out what I need to do right and I’m...
  • Oh OK I didn’t know that thanks for the advice...

    Oh OK I didn’t know that thanks for the advice I’ll definitely try one of these for sure
  • OK awesome. How does my routine look in terms of...

    OK awesome. How does my routine look in terms of trying to combine strength gains with hypertrophy. I don’t just want to have one, I would like a little bit of both.

    I also use dumbbells for all...
  • How about for my second bench, I do alternating...

    How about for my second bench, I do alternating dumbbell press? Also I know I need an RDL or something along those lines, but I’m still working on my flexibility and right now I have some wild...
  • Finally hitting muscles twice a week, how’s the routine look?

    I also just want to know if my ratios are ok. I’ve read a lot about a 2:1 pull/push ratio but I’m not sure if that matters.

    I also apologize for starting a new thread but the other one I was in...
  • Do you mind explaining what exactly that is? The...

    Do you mind explaining what exactly that is? The microcycle? What are the benefits?
  • Damn what do you do for 7-8 days??

    Damn what do you do for 7-8 days??
  • Oh ok sorry sometimes I’m not sure if I should do...

    Oh ok sorry sometimes I’m not sure if I should do a new thread or stay in the same
  • Is it ok to have my rest days like this??

    I want to try
    Pull
    Push
    Legs
    Rest
    Upper
    Lower
    Rest

    Reason for pull first is I need a day in between deadlifts and squats. My original plan was pull, push, legs, upper, lower but I only had...
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    Decided to try making my own based off of that...

    Decided to try making my own based off of that and my personal preferences. What do you think?

    Pull
    Deadlift 5x5
    Pull downs 3x8
    Seated rows 3x8
    Rear delts flys 3x12
    Bicep barbell curl 3x8...
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