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lol you so you still are refusing to answer my question on what exactly you think is so wrong with this program other than calling it "bro science". You just come in here, blasting the program, and...

Like what exactly?

Why did this get un-stickied?

Seriously man, just go to the gym. Whenever I see a super sweaty guy I'm thinking "damn, he's killin' that workout".

Damn! A year?! I'm worrying about a few days here, I couldn't imagine being sidelined for that long. Guess I'll just use this as my deload a week early.

Pulled a muscle in my upper back, trap area on Saturday. Haven't been to the gym since. Feels bad man. Gonna try to get in today and do legs.

It happens, sometimes you just get in there and don't have it that day. Take it with a grain of salt and keep doing what you're doing.

Anyone else have any input on this? Direct trap work with this routine.

This looks very similar to Kelei's Hypertrophy/Bodybuilding routine stickied at the top of this forum

From Kelei on the first page:


In regards to volume (number of total/target reps per exercise) recommendations I firmly believe that more is better (within reason), I recommend performing as much...

Does anyone incorporate direct trap work into their pull day? (i.e shrugs)

I agree for the most part on your thoughts about "strength training". I couldn't care less about how much I lift. I see these guys in my gym, weighing close to 300 lbs, at least 15%-20% bodyfat...

Anyone else getting burnt out doing rest pause with this? I've doing rest pause sets with 15-45 sec rest periods depending on the exercise for about 2-3 months now, but I'm just starting to feel...

I've gone through several apps and they always just end up being a hassle to use. I've recently just started using the iPhone Notes app and I like it. I made a workout folder, and just create a new...

I'm interested to hear what some of your takes on deloading are. Whether it be a week, a few days, light workouts, no workouts at all, etc.

I go around 5:30-6 myself. Like you, I eat lunch around 1pm. I always have a snack around 4:30 while at work on days I'm going to the gym. Usually oatmeal and a handful of nuts, sometimes a protein...

I've used quite a few and found them to just be an annoyance. I've recently started using the 'Notes' app on my iPhone and I'm actually loving the simplicity of it. Made a folder specifically for...

Hey all, used to be in this thread a lot around a year ago. I just want to let any of you who are struggling know that it gets better. Been about a year now since I went NC with a few hiccups here...

Good thread, would read again, 10/10

For those doing rest/pause, do you incorporate rest/pause sets for every single exercise in your workout?