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    I'll second Eric Helms 4-day bodybuilding program...

    I'll second Eric Helms 4-day bodybuilding program - ran it for 6 months and really enjoyed it. I had to switch to intermediate progression for nearly all of my lifts, but the volume seemed to be...
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    I tend to agree with all of this. Some people...

    I tend to agree with all of this. Some people need more volume to grow.

    Last year I dramatically increased my chest volume by doing a push up challenge, where I did over 3000 push ups in 3 weeks....
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    You're discounting genetics. Some people bench...

    You're discounting genetics. Some people bench 225lb the first time they touch a barbell and can get to 315lb with LP. I wasn't so lucky - LP got me as far as 125lb for 3 sets of 5, then I stalled...
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    This. Biceps make up about 3-4% of the total...

    This. Biceps make up about 3-4% of the total muscle mass in the body. If you don't find they're getting enough stimulation from your pulling work, you can do some curls, but it should be a low...
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    The progression method you posted works well and...

    The progression method you posted works well and should be a good option if you are beyond LP. I am in a similar situation - had to switch to intermediate programming when I was squatting and...
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    Front squats. 9 x 50kg 9 x 50kg 9 x 50kg 9...

    Front squats.

    9 x 50kg
    9 x 50kg
    9 x 50kg
    9 x 50kg
    9 x 50kg (1 RIR)

    45 x 50kg = 2250kg (4961lb)
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    Yes, but that shouldn't be too surprising - it's...

    Yes, but that shouldn't be too surprising - it's normal to drop water weight at the start of a diet. I nearly always drop two pounds in my first week at a deficit, then settle in to an average of a...
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    Poll: My current split: FB, FB, L, U.

    My current split: FB, FB, L, U.
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    Weekly average weight is up 200g as well, so this...

    Weekly average weight is up 200g as well, so this wasn't an aberration. My adherence has mostly been good, but I had a boozy, indulgent weekend that undid the rest of my good work.

    Jan 1st: 77.9kg...
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    I'd argue that's not exactly what Davis...

    I'd argue that's not exactly what Davis prescribes when he talks about warm up sets. He says warm up sets should not be fatiguing, which I think means they shouldn't count towards volume. If your...
  • I finish each exercise with an AMRAP set. What...

    I finish each exercise with an AMRAP set. What this looks like for a compound exercise, is I will go until I have a slow/grindy rep with good form and I either don't know if I can do another, or I...
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    Front squats 9 x 47.5kg 9 x 47.5kg 9 x...

    Front squats

    9 x 47.5kg
    9 x 47.5kg
    9 x 47.5kg
    11 x 47.5kg (AMRAP)

    38 x 47.5kg = 1805kg (3980lb)

    3980 + 372,368 = 376,348
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    Still on track to reach my goal, though now I'm...

    Still on track to reach my goal, though now I'm thinking getting down to 73kg should be achievable.

    Jan 1st: 77.9kg (172lb)
    Jan 8th: 76.9kg (169.5lb)
    Jan 15th: 77.1kg (170lb)
    Jan 22th: 77.2kg...
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    Agree with Adam that you're closer to 19%. Quite...

    Agree with Adam that you're closer to 19%. Quite similar to the shape I was in before getting into shape - I was skinny fat at 6'1", 170lb and about 20% body fat (you appear to have a bit more...
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    Male or female? It doesn't particularly matter...

    Male or female?

    It doesn't particularly matter either way, but if you're aiming for weight loss and would like to be 150lb, then I see little point in eating more than 150g protein per day. More...
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    Front squats - probably could have got an 8th rep...

    Front squats - probably could have got an 8th rep on the last set, but didn't want to risk it. Resetting to 47.5kg next week.

    9 x 52.5kg
    9 x 52.5kg
    9 x 52.5kg
    7 x 52.5kg

    34 x 52.5kg = 1785kg...
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    Agreed - very few people are going to have their...

    Agreed - very few people are going to have their lower abs visible at 15%. The supposed 15% and small muscles 10% are probably quite similar body fat percentage - the skinny one has less fat but less...
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    Wow, this kind of behaviour isn't tolerated...

    Wow, this kind of behaviour isn't tolerated around here. If you're not just a troll (which seems unlikely at this point):

    The maximum level of weight loss that can usually be achieved without...
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    You're only 17, so odds are you still have some...

    You're only 17, so odds are you still have some growing to do. I was 6'0 and 135lb at 17, over the next couple of years I grew to be 6'1" and 175lb, but I was skinny-fat. One I leaned down I was back...
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    Four days of caloric restriction (2250 daily...

    Four days of caloric restriction (2250 daily calories) and this was the result! I always lose weight fast at the start of a diet, though and realise most of it is not fat. Interestingly, my state has...
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