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  • Do fierce 5 novice for 6 months then switch to...

    Do fierce 5 novice for 6 months then switch to the intermediate upper lower. Run that until huge.
  • Yeah 15 percent is still lean. It’s definitely...

    Yeah 15 percent is still lean. It’s definitely not contest lean. When some ppl say lean they mean contest lean 5-7 percent. That might be where the confusion is.
  • 6 ft and up 200+ lean is definitely doable....

    6 ft and up 200+ lean is definitely doable. Especially if they start at 180.
  • I think it’s reasonable for someone in the...

    I think it’s reasonable for someone in the 5’6-510 height range to end their lifting career at 180-200 at 15 percent. Most guys in that height range start at about 150 lbs. So there’s your avg 30lbs...
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    weight 176

    Lower quad spec
    Squat 255x5, 255x5, 255x5, 255x5, 255x5
    Leg ext 75x12, 75x12, 75x12
    Db rdl 80x8, 80x6
    Calf/abs
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    414
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    41,222

    Weight 176 lbs Upper chest spec Bench press...

    Weight 176 lbs
    Upper chest spec
    Bench press 220x5, 220x5, 220x5, 220x5, 220x5
    Incline Db press 90x12, 90x12, 90x12
    Pendlay row 135x6, 135x6
    Lateral raise 10x10, 20x10
    Barbell curl 60x10
    Tri...
  • Problems crop up once you reach a certain level...

    Problems crop up once you reach a certain level of strength. That would make a 6 day upper lower near impossible.

    Basic guideline for bodybuilding
    Novice - 3 day full body/higher frequency ...
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    It’s insane. No human would benefit from all...

    It’s insane. No human would benefit from all that. Do a basic full body or upper lower in the stickies.
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    23
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    2,171

    In 2021 I would hope so

    In 2021 I would hope so
  • Replies
    414
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    41,222

    Lower quad spec Db lunge 80x5, 80x5, 80x5, 80x5,...

    Lower quad spec
    Db lunge 80x5, 80x5, 80x5, 80x5, 80x5, 80x5
    Leg extension 65x12, 65x12, 65x12
    Db rdl 80x8, 80x6
    Calf, abs
  • Replies
    10
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    1,599

    This advise is too good and will be ignored for...

    This advise is too good and will be ignored for that reason.
  • Replies
    414
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    41,222

    Upper chest spec Incline press 155x5, 155x5,...

    Upper chest spec
    Incline press 155x5, 155x5, 155x5, 155x5, 155x5
    Db flat press 90x12, 90x12, 90x12
    Lat pulldown 55x10, 55x8
    Lateral raise 10x10
    Barbell curl 55x10
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    670

    It is. You could train the specialized muscles on...

    It is. You could train the specialized muscles on their own day and have a maintenance day for everything else. I tend to program using upper lower so I train the specialized muscle at the start of...
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    670

    Do a specialized upper lower. Pick one muscle...

    Do a specialized upper lower. Pick one muscle group, 1 upper and one lower. Train it hard for 6 weeks while training everything else at maintenance. After 6 weeks rotate muscle groups. Trust me this...
  • I like concurrent. Rotating muscle groups now...

    I like concurrent.

    Rotating muscle groups now every 6 weeks after hammering them/maintaining others so I guess I’m currently using block period.
  • Replies
    414
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    41,222

    Lower quad spec Squat 250x5, 250x5, 250x5,...

    Lower quad spec
    Squat 250x5, 250x5, 250x5, 250x5, 250x5
    Leg ext 60x12, 60x12, 60x12
    Db rdl 90x8, 90x6
    Calf/abs
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    4
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    961

    The u/l and ulppl programs are intermediate. The...

    The u/l and ulppl programs are intermediate. The novice fierce 5 is full body.
  • Thread: Workout split

    by TAWS6
    Replies
    9
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    598

    If you're advanced upper/lower specialization...

    If you're advanced upper/lower specialization works well. The upper days don't take as long since you're only hammering one muscle group and training everything else at maintenance for about 6 weeks....
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    414
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    41,222

    Upper chest spec Bench press 215x5, 215x5,...

    Upper chest spec
    Bench press 215x5, 215x5, 215x5, 215x5, 215x5
    Db incline press 85x12, 85x12, 85x12
    Pendlay row 135x6, 135x6
    Lateral raise 10x10
    Barbell curl 60x10
    Tri iso 20x10
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    Poll: Ha I recently put up the nerf hoops. Those pics...

    Ha I recently put up the nerf hoops. Those pics are old.
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