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    Depends on your level of advancement. A basic fb...

    Depends on your level of advancement. A basic fb or upper lower is all you’ll need.

    No need to pay


    Novice- fierce 5, vikes, candito linear

    Intermediate- fierce 5 upper lower, Lyle...
  • I’ve done 6 days in the past as well. Got legit...

    I’ve done 6 days in the past as well. Got legit zero extra gains from it versus 4 days. Not sure what I was thinking lol
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    Lower ham spec Rdl 185x5, 225x5, 235x5, 245x5,...

    Lower ham spec
    Rdl 185x5, 225x5, 235x5, 245x5, 250x5
    Leg curl 25x12, 30x12, 30x12
    Leg ext 70x8
    Calf, abs
  • Every muscle should be trained at least twice per...

    Every muscle should be trained at least twice per week as the research shows. That’s why most good programs are set up as full body or upper lower.
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    Unfortunately I’ve never seen anyone under 215...

    Unfortunately I’ve never seen anyone under 215 lbs bench over 400. Natural lifting is depressing. I was in the low 200s at my biggest. By the time I cut down to 10 percent I’m in the low 170s lol....
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    Looks like I’m beat on spud inc pulldown. Can’t...

    Looks like I’m beat on spud inc pulldown. Can’t really pull the weight into position once it gets heavy. Might switch to pull ups. Weight was 178 lbs.

    Upper back spec
    Pendlay row 135x5, 155x5,...
  • Yeah. My favorite way to train is probably a phat...

    Yeah. My favorite way to train is probably a phat style upper lower. One heavy upper and lower day and one pump upper and lower day. Good way to keep frequency per muscle group at 2 times per week...
  • You’re at the point where you’re getting close to...

    You’re at the point where you’re getting close to your genetic limit. Probably no point in lifting that many days. I’m currently running Lyle McDonald’s specialization cycles and I’d never go back to...
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    He started in the low 20s I’d say. He def lost a...

    He started in the low 20s I’d say. He def lost a lot of muscle. That’s very common in naturals. That’s another reason I’m leaning natural. Cell tech users always get pealed to the bone and keep the...
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    If he doesn’t have elite genetics for lifting...

    If he doesn’t have elite genetics for lifting then who does lol. How many 405 benches have you seen? Nearly no one gets there at a regular weight. Maybe a 300 lb guy but no one his size

    The class...
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    I think his arms were 16 or so. I say natural...

    I think his arms were 16 or so. I say natural with elite genetics. If he was 200 lean I’d probably say other wise. Most naturals I see compete in the low 160s.
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    Nah he’s usually 165 lbs. that’s nothing crazy...

    Nah he’s usually 165 lbs. that’s nothing crazy for a lean natty
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    Single digits is when things stop working lol....

    Single digits is when things stop working lol. 12-15 is good for me.
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    Sure can. He also used specialization cycles...

    Sure can. He also used specialization cycles before. Those are also effective for someone at his level. Rotating lifts/ muscle groups while maintaining others.
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    He lost a lot. Probably 100 lbs. that’s one of...

    He lost a lot. Probably 100 lbs. that’s one of the reasons I don’t go under 12 percent anymore.
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    Also “strength” training at its core has...

    Also “strength” training at its core has progressive tension overload built in. All big naturals are strong. Alex is a perfect example of this. I also trained similar with a phat style upper lower...
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    He does plenty of hypertrophy work now and could...

    He does plenty of hypertrophy work now and could legit compete in any natural bodybuilding comp. His program had high volume upper days at one point. Well high volume for a natural lol
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    C7s are nice. I’m a manual junkie so I’m still on...

    C7s are nice. I’m a manual junkie so I’m still on the fence on getting a new c8.
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    Thx man. Currently got a c6 with a basic A&A...

    Thx man. Currently got a c6 with a basic A&A blower setup. Looking to get a stock c7z or a c8.
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    Alpha Destiny 185 lbs to 145 lbs

    I thought this was a pretty cool video. I’m not big into YouTube fitness but I do like this channel. Alex benched 405 at 185 lbs last year and just got done cutting to 145 lbs at around 7 percent...
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