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    5/14/21: Back/Shoulders Barbell Row 275lbs...

    5/14/21: Back/Shoulders

    Barbell Row
    275lbs for 4 sets of 6 reps

    Underhand Lat Pulldown
    3 sets of 12 reps with 120lbs

    Seated Single-Arm Cable Row
    50lbs for 3 sets of 10 reps
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    594

    Horrible advice. Telling that to a very obese...

    Horrible advice. Telling that to a very obese person who struggles with controlling their eating is like telling an alcoholic "Just drink less, it's not hard."
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    5/13/2021: Quads/Calves/Abs Barbell Squats...

    5/13/2021: Quads/Calves/Abs

    Barbell Squats
    340lbs for 3 sets of 6 reps
    (3 min rest)

    Leg Press
    480 for 3 sets of 12 reps
    (1.5 min rest)
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    594

    If you're truly depressed and have a very bad...

    If you're truly depressed and have a very bad relationship with food and you're always eating out of comfort, you may want to see a therapist. Someone telling you that you need to be in a calorie...
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    What's your reason for doing intermittent...

    What's your reason for doing intermittent fasting?

    If it's making things more complicated, I wouldn't do it. There's nothing too special about intermittent fasting. It's just another way to...
  • I wouldn't rest 6-7 minutes between sets of...

    I wouldn't rest 6-7 minutes between sets of overhead press. If you really need it, take it, but you probably don't need that much time.

    If the bench press is light, you should probably be doing...
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    5/11/21: Chest/Arms Flat Barbell Bench 4 x...

    5/11/21: Chest/Arms

    Flat Barbell Bench
    4 x (3,3,3) with 245lbs
    15 sec rest/1.5 min rest

    Incline Barbell Bench Press
    4 x (4,4,4) with 185lbs
    15 sec rest/1.5 min rest
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    This. If you're going to do 3 reps, you'll...

    This.

    If you're going to do 3 reps, you'll need more sets to make up for the lack of volume.
  • Lots of different training programs can work. ...

    Lots of different training programs can work.

    You can do a 3 day a week push/pull/legs, full body, or alternating upper body and lower body so one week you have 2 upper body days, next week 2...
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    Don't worry about finding a specific workout for...

    Don't worry about finding a specific workout for your body type.

    Lift, cardio after, calorie deficit.

    Be consistent and patient.

    But yes, if you're a beginner and new to lifting, you'll...
  • Remain in a deficit to keep losing body fat....

    Remain in a deficit to keep losing body fat. Since you're completely new to weight lifting, you'll be able to build muscle in the process. If you don't build enough muscle, don't worry. It takes much...
  • Thread: New here

    by MG5
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    482

    Start exercising. Any small change is a step in...

    Start exercising. Any small change is a step in the right direction.

    Ideally a combination of resistance training and some cardio.

    If you have access to a gym/weights, you can start with a...
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    Actually not a terrible routine and you're not...

    Actually not a terrible routine and you're not doing an insane amount of volume like most people try to do.

    I'd still put arms with upper body, so you at least have some days with no upper body...
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    5/10/21: Back/Shoulders Standing Overhead...

    5/10/21: Back/Shoulders

    Standing Overhead Press
    160lbs for 4 sets of 5 reps

    Straight Bar Cable Front Raise
    3 sets of 15 reps with 30lbs

    Cable Lateral Raise
    4 sets of 15 reps with 15lbs
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    5/9/21: Hamstrings/Calves/Abs Barbell Sumo...

    5/9/21: Hamstrings/Calves/Abs

    Barbell Sumo Deadlift
    440lbs for 3 sets of 5 reps
    (2.5 min rest)

    Barbell Reverse Lunge
    140 for 3 sets of 8 reps
    (2 min rest)
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    5/8/21: Chest and Arms Chest Dips 45lbs x 12...

    5/8/21: Chest and Arms

    Chest Dips
    45lbs x 12
    50lbs x 12
    55lbs x 12

    Chest Press Machine
    150lbs for 3 sets of 15,15,12 reps
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    Very little difference between the 2. If you've...

    Very little difference between the 2. If you've been doing 3x8, switch it up and try 3x5, and vice versa. Switch it up once you've plateaued (no improvement of any kind in 5-6 weeks or more). Don't...
  • You're probably not going to be able to do that....

    You're probably not going to be able to do that. Doesn't mean you shouldn't try though. Maybe you get to 250, that's still great.

    225 to 275 in only 3 months would be extremely impressive even on...
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    I would go into a small surplus. Sounds like...

    I would go into a small surplus. Sounds like you're still very new to lifting, so you'll probably be able to pack on muscle and put on very little body fat. Your ratio of muscle gained to fat gained...
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    The weight isn't light for you if you're only...

    The weight isn't light for you if you're only doing 1-6 reps.

    If you want more focus on your arms, do them on your own day. Most people don't need that, but if you really want to focus on them,...
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