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  • As low as you can while maintaining good form...

    As low as you can while maintaining good form even when strain rate is high (ie not turning it into an ego lift) Anywhere between 6-12 seems to be the sweet spot for most people IME.
  • Rep ranges are a surefire way to just create more...

    Rep ranges are a surefire way to just create more local fatigue than necessary, but movements themselves are fine (assuming “squat machine” means hack squat)

    Still needs a hinge.
  • It probably has nothing to do with not doing...

    It probably has nothing to do with not doing something “optimally”.

    These kinds of walls just happen from time to time.
  • Oh, you’d be surprised.

    Oh, you’d be surprised.
  • Until you stall. Then you do a different...

    Until you stall.

    Then you do a different variation until that one stalls too.

    Then rinse and repeat until huge.
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    Monday: Deadlift 1x3-5 Barbell Row 3x6-8 Bicep...

    Monday:
    Deadlift 1x3-5
    Barbell Row 3x6-8
    Bicep curl 3x8-10

    Wednesday:
    Low incline bench Press 3x4-6
    High incline shoulder Press 2x10-12
    Barbell overhead extensions 3x8-10
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    Lyle McDonald? Never heard of her. Jk. It is...

    Lyle McDonald? Never heard of her.

    Jk. It is an decent enough program. Follow it and don’t try to deviate.

    As far as which movement, pick one or alternate. It really won’t matter in the long...
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    I used to use a “superfood” powder but then...

    I used to use a “superfood” powder but then looked at the label a little more in depth and realized I was only maybe getting a nibbles worth of all the different fruits and veggies in there.

    So I...
  • /thread

    /thread
  • This x1000

    This x1000
  • You don’t need “more carbs and fats for energy”....

    You don’t need “more carbs and fats for energy”. On any day.

    You already have all you need.

    -Signed, a formerly obese person.

    PS, seriously just take the damn diet advice and focus on...
  • Yes.

    Yes.
  • Lol “Tested”

    Lol

    “Tested”
  • You’re gonna have to give us makes and models of...

    You’re gonna have to give us makes and models of the equipment you’re using for a better answer, otherwise we have almost no way of comparing them.
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    Good ol’ McGangbang

    Good ol’ McGangbang
  • The “sleepless elite” isn’t a thing. That is just...

    The “sleepless elite” isn’t a thing. That is just you being adapted to getting a poor amount of sleep.

    At that amount of bf, I’d be willing to bet my salary that you have some degree of sleep...
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    It is incredibly easy to replace deadlifts,...

    It is incredibly easy to replace deadlifts, assuming we are talking about deadlifts off the floor.

    Matter of fact, F5 as suggested has RDLs as a main movement.
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    Leg press Hack squat Goblet squat SSB squat ...

    Leg press
    Hack squat
    Goblet squat
    SSB squat
    Pendulum squat (if you’re blessed to have one)
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    I mean, you’re not wrong. However straight bar...

    I mean, you’re not wrong.

    However straight bar curls and pressdowns are in no ways overrated, just often bastardized.
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    Too many to list, in either category

    Too many to list, in either category
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