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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...

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....

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...

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...

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...

Front squats.

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

45 x 50kg = 2250kg (4961lb)

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...

My current split: FB, FB, L, U.

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...

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 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...

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

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...

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...

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...

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...

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...

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...

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...

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...