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    The only proven benefit of IF is from entraining...

    The only proven benefit of IF is from entraining a meal pattern that suits you (e.g. you don't feel hungry in the mornings so why eat).

    If you can't stick to regular meal times, that benefit...
  • I am amused that you listed semen retention...

    I am amused that you listed semen retention before heavy lifting... I'm pretty sure it will make close to zero difference to results. There is a lot of nonsense talked about "nofap".

    But to answer...
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    Actually strength and muscle size go hand in...

    Actually strength and muscle size go hand in hand. It might help you to read the size vs. strength sticky thread in the Workout Programs forum.

    Coolcicada is actually more geared towards gaining...
  • Try to keep it moving - but don't do anything...

    Try to keep it moving - but don't do anything that produces shooting pains.

    Next time you try squatting, use a lighter weight and maybe video yourself so you can check your spinal position.
  • Starting from a low position is not necessarily...

    Starting from a low position is not necessarily bad or dangerous as long as you are able to maintain good form - keep your spine in a fixed position, not convex at any point (upper or lower).

    It...
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    There is hardly anything there - but if you keep...

    There is hardly anything there - but if you keep dieting, you aren't going to get any muscle definition - you need to focus on building some muscle first. It's not going to help you trying to get...
  • You seriously need to check out the competition....

    You seriously need to check out the competition. I don't and wouldn't use an app but there are plenty which are free or already a long way ahead of where you are now.
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    Extremely skinny Gaining muscle for a...

    Extremely skinny

    Gaining muscle for a prolonged period will solve this.

    Nobody can say squat about your genetics at this point. It's more likely to be your lifestyle and low appetite (yes every...
  • Can you go to a gym at lunch time where you work....

    Can you go to a gym at lunch time where you work. I did this for a couple of years, I commuted 4 hours a day to London but the company I worked at had a gym I could use at lunch times.

    Otherwise...
  • Your legs will adapt to weight training without...

    Your legs will adapt to weight training without excessive DOMS the day after if you do it with moderate frequency and ramp up the per-session volume, starting with a small workload.

    So you have 5...
  • Weighted neutral grip pullups Barbell row using...

    Weighted neutral grip pullups
    Barbell row using a bar path which is the reverse of a competition bench press
    Overhead shrugs - this is shoulders I guess... maybe machine for rear delts
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    Since nobody else is posting, I would recommend...

    Since nobody else is posting, I would recommend Fierce 5 - see the sticky threads. There are other good programs too. One thing - don't make the mistake of thinking that just because it uses 5 rep...
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    3-8 reps usually but sometimes I get down to...

    3-8 reps usually but sometimes I get down to singles. Bear in mind I usually start at a lower weight and pyramid up so only the last set is around an RPE 9. If I was grinding out 4 sets of...
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    ^ This. If you are worrying about loose skin then...

    ^ This. If you are worrying about loose skin then I guess you are quite overweight. People are often shocked how much fat there actually is to lose, even those who dont "look fat". If you could wave...
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    It can make your elbow hurt but I still do lower...

    It can make your elbow hurt but I still do lower rep weighted pullups quite a lot and get away with it. I guess higher reps might be less likely to but it's not just about absolute load but total...
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    Please read the forum rules - thanks.

    Please read the forum rules - thanks.
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    You'd still be working your quads and hamstrings...

    You'd still be working your quads and hamstrings if you follow my advice.

    Months isn't really that long. If muscles truly are lagging, they will probably catch up when you start training them...
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    You aren't meant to have multiple accounts. I...

    You aren't meant to have multiple accounts. I have closed the other one.
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    Check your private messages

    Check your private messages
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    I think it's more likely to bother your knees so...

    I think it's more likely to bother your knees so don't do it for that reason - if you feel intimidated by barbell squat, start with goblet squat or split squat first.

    If smith really is your only...
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