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  1. #151
    Registered User jlucas1635's Avatar
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    Originally Posted by ShadowCien View Post
    What is classified as a beginner?
    a person just starting to learn a skill or take part in an activity.

    Someone new to weight lifting
    Someone with less than a 6 months - a year of experience imo
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  2. #152
    Registered User ShadowCien's Avatar
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    For the past few days I have been reading many threads here and the stickies. Some background to help decide. I am 18 years old, around 200 pounds and 6'1. I have been working out for a couple years. I took a couple months off because of school but I've been working out again for the past month and a half or so. I can flat bench around 115pounds(4x10). My main goal is to burn off my excess fat and build strong and big muscles. I am already fairly big in build but don't have much definition. I've been looking at these workouts and not sure which one would be the best for me.
    -Fierce 5
    The Full Body Novice program and the Intermediate Upper/Lower caught my eye.
    -Push/Pull/Legs
    LEGS:
    Squats
    Leg Press
    SLDL
    Leg Curls
    Calf raises

    PUSH:
    Bench press
    cable crossovers
    OHP
    side laterals
    dips
    tricep extensions

    PULL:
    Wide pullups
    t bar rows
    deadlifts
    barbell curls
    db curls
    rear delt work
    and doing something like:
    Monday: Push
    Tuesday: Pull
    Wednesday: off
    Thursday: Legs
    Friday: off
    Saturday: Push
    Sunday: Pull

    -"The Most Optimal 3on/1off BB program, ever"

    Day 1 : Chest/Arms

    -Flat Barbell Bench 3x6-8
    -Incline Dumbbell Bench 3x6-8
    -Flat Dumbbell Flye 3x8-10
    -Dips 3x10-12
    * Cable Crossover performed every 2nd-3rd session *

    -Barbell Curl 3x6-8 / Lying French Press 3x6-8
    -Incline Dumbbell Curl 3x8-10 / Tricep Pressdown 3x10-12
    -Preacher Curl 3x8-10/ Overhead Extension 3x8-10
    Day 2 : Legs/Calves

    -Back Squats 3x6-8 (alternate with Front Squats)
    -Leg Press 3x8-10
    -Leg Extension 3x10-12
    -Romanian Deadlift 3x6-8
    * Leg Curls performed every 2nd-3rd session *

    -Calf Press 3x15-20
    -Standing Calf Raise 3x15-20
    -Seated Calf Raise 3x6-10
    Day 3 : Back/Delts

    -Barbell Row 3x6-8
    -Lat Pulldown 3x10-12
    -Cable Row 3x8-10
    -TBAR Row 3x6-8 (Dumbbell Row if heavy enough DB's)
    * Shrugs performed every 2nd-3rd session *

    -Military Press 3x6-8
    -Side Lateral / Rear Lateral 3x8-10
    -Upright Row 3x6-8

    *Face Pulls performed @ end for shoulder health

    -Babylover's modified SS:

    Which one of these would benefit me the most at my level? (I'm sorry for the super long post but I cannot post links yet)
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  3. #153
    Registered User 7Ryu7's Avatar
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    Is there any substitute for bench press?
    The barbell bp always screws up my shoulders, I can't get it to work.
    thanks in advance
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  4. #154
    QUADZILLA CWGame's Avatar
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    Originally Posted by ShadowCien View Post
    I am a 18 year old male. Around 6'1 and 200pounds. I've been working out for a couple years now and around 2 months ago I started working out again after a break because of school. I do a full body workout and try to do it 3-4 times a week(Every other day ex. MWF). The workout I do usually looks like this:
    Stretch and 15mins of cardio
    -4x15 push ups
    -4x8 Flat Barbell BP
    -4x8 Incline or Decline Barbell BP(Optional)
    -4x10 Pull ups or Bar pulldown.
    -4x10 Sitting cable pull(Not sure what it's called)*You sit and grab a handle in front of you and pull towards your chest and it works back
    -4x12 Barbell squats
    -4x8 Military Press or Dumbell shoulder press
    -4x12 Concentration dumbell curls
    -4x12 Rope pulldown(triceps).
    Is this a good workout? Also I've been working out on and off for a couple years. Am I considered a beginner or an intermediate lifter? I was looking at the stickied threat for new lifters adn the push/pull/legs workout seems really nice. Would that give me great results? Should I do a full body workout, upper/lower or a workout like chest/tris on 1day and back/biceps on other etc?
    Honestly its a lot and unnecessary. Look at what a normal full body routine is and if you feel the need to add stuff, add a little to it. Cant tell classification off of what you gave me.
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  5. #155
    QUADZILLA CWGame's Avatar
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    Originally Posted by 7Ryu7 View Post
    Is there any substitute for bench press?
    The barbell bp always screws up my shoulders, I can't get it to work.
    thanks in advance
    Db bench press.
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  6. #156
    QUADZILLA CWGame's Avatar
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    Originally Posted by ShadowCien View Post
    For the past few days I have been reading many threads here and the stickies. Some background to help decide. I am 18 years old, around 200 pounds and 6'1. I have been working out for a couple years. I took a couple months off because of school but I've been working out again for the past month and a half or so. I can flat bench around 115pounds(4x10). My main goal is to burn off my excess fat and build strong and big muscles. I am already fairly big in build but don't have much definition. I've been looking at these workouts and not sure which one would be the best for me.
    -Fierce 5
    The Full Body Novice program and the Intermediate Upper/Lower caught my eye.
    -Push/Pull/Legs
    LEGS:
    Squats
    Leg Press
    SLDL
    Leg Curls
    Calf raises

    PUSH:
    Bench press
    cable crossovers
    OHP
    side laterals
    dips
    tricep extensions

    PULL:
    Wide pullups
    t bar rows
    deadlifts
    barbell curls
    db curls
    rear delt work
    and doing something like:
    Monday: Push
    Tuesday: Pull
    Wednesday: off
    Thursday: Legs
    Friday: off
    Saturday: Push
    Sunday: Pull

    -"The Most Optimal 3on/1off BB program, ever"

    Day 1 : Chest/Arms

    -Flat Barbell Bench 3x6-8
    -Incline Dumbbell Bench 3x6-8
    -Flat Dumbbell Flye 3x8-10
    -Dips 3x10-12
    * Cable Crossover performed every 2nd-3rd session *

    -Barbell Curl 3x6-8 / Lying French Press 3x6-8
    -Incline Dumbbell Curl 3x8-10 / Tricep Pressdown 3x10-12
    -Preacher Curl 3x8-10/ Overhead Extension 3x8-10
    Day 2 : Legs/Calves

    -Back Squats 3x6-8 (alternate with Front Squats)
    -Leg Press 3x8-10
    -Leg Extension 3x10-12
    -Romanian Deadlift 3x6-8
    * Leg Curls performed every 2nd-3rd session *

    -Calf Press 3x15-20
    -Standing Calf Raise 3x15-20
    -Seated Calf Raise 3x6-10
    Day 3 : Back/Delts

    -Barbell Row 3x6-8
    -Lat Pulldown 3x10-12
    -Cable Row 3x8-10
    -TBAR Row 3x6-8 (Dumbbell Row if heavy enough DB's)
    * Shrugs performed every 2nd-3rd session *

    -Military Press 3x6-8
    -Side Lateral / Rear Lateral 3x8-10
    -Upright Row 3x6-8

    *Face Pulls performed @ end for shoulder health

    -Babylover's modified SS:

    Which one of these would benefit me the most at my level? (I'm sorry for the super long post but I cannot post links yet)
    From what I've read you're most likely a beginner. Fierce 5 is a decent routine. If your goal is to lose fat then run that routine in a caloric deficit.
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  7. #157
    Registered User 7Ryu7's Avatar
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    Originally Posted by CWGame View Post
    Db bench press.
    thanks for answer
    honestly I dont like dumbbels too much but definitely I will try the dumbbels bench press.
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  8. #158
    QUADZILLA CWGame's Avatar
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    Originally Posted by 7Ryu7 View Post
    thanks for answer
    honestly I dont like dumbbels too much but definitely I will try the dumbbels bench press.
    I don't like them either, but the alternative is to make sure your form is correct on the BB bench to see if that can alleviate the issue.
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  9. #159
    Registered User 7Ryu7's Avatar
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    I don't know, when I incorporate something new in my form something else get screwed up
    I thought about going to 0 and starting up again with 100% concentration on form.
    this or dumbbels
    thank you for input again
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  10. #160
    QUADZILLA CWGame's Avatar
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    Originally Posted by 7Ryu7 View Post
    I don't know, when I incorporate something new in my form something else get screwed up
    I thought about going to 0 and starting up again with 100% concentration on form.
    this or dumbbels
    thank you for input again
    It will take time to get your form solid. Take the time it will be worth it in the long run.
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  11. #161
    QUADZILLA CWGame's Avatar
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    Originally Posted by JawlessPiano View Post
    Lot of people may not be sure if a question could be perceived as stupid, so good to have this
    Agreed
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  12. #162
    Registered User MBoux2000's Avatar
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    Hi everyone. Question for you all!
    I turn 17 in a couple weeks. Im 5'9 and 167lbs or so. Generally I have a skinnier build, the only fat I really have is a little bit on my chest and belly. Not a huge amount by any means, but enough to hide the definition. I've been working out casually for 2 years but really only started taking it seriously a couple of months ago.

    I have been told I need to bulk in order to gain muscle mass, because I still generally have a skinny build. Even at my weight is bulking still a good idea? I'm certainly not fat, just a little bit of fat around my stomach. Since I need to build more muscle mass how can I get rid of that bit of belly fat? Or is it best to bulk for a while until I add muscle mass and the do some cutting? What would be an ideal weight for my height if I'm bulking to get more muscular.

    Also, does the arm picture in my profile picture look like good progress? That's where I've noticed the best progress so far and I'm proud of that, but I want to hear opinions.
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  13. #163
    QUADZILLA CWGame's Avatar
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    Originally Posted by MBoux2000 View Post
    Hi everyone. Question for you all!
    I turn 17 in a couple weeks. Im 5'9 and 167lbs or so. Generally I have a skinnier build, the only fat I really have is a little bit on my chest and belly. Not a huge amount by any means, but enough to hide the definition. I've been working out casually for 2 years but really only started taking it seriously a couple of months ago.

    I have been told I need to bulk in order to gain muscle mass, because I still generally have a skinny build. Even at my weight is bulking still a good idea? I'm certainly not fat, just a little bit of fat around my stomach. Since I need to build more muscle mass how can I get rid of that bit of belly fat? Or is it best to bulk for a while until I add muscle mass and the do some cutting? What would be an ideal weight for my height if I'm bulking to get more muscular.

    Also, does the arm picture in my profile picture look like good progress? That's where I've noticed the best progress so far and I'm proud of that, but I want to hear opinions.
    I would bulk until you think you've gained too much fat, but that shouldn't be for awhile, then cut. I can't judge your profile picture for progress since I haven't seen your before picture.
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  14. #164
    Registered User MBoux2000's Avatar
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    Originally Posted by CWGame View Post
    I would bulk until you think you've gained too much fat, but that shouldn't be for awhile, then cut. I can't judge your profile picture for progress since I haven't seen your before picture.
    I don't really have before pictures. Well I have a picture of me from May 2016 when I first started and then I have pictures of me now. The forum won't let me post them though. Is it because I don't have 50 posts yet.
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  15. #165
    Registered User MBoux2000's Avatar
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    Oops sorry I misunderstood you at first. Sure I want to post a before picture and get feedback on it. I have an arms picture from may 2016. Do I need 50 posts before I can post it?
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  16. #166
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    Originally Posted by CWGame View Post
    I would bulk until you think you've gained too much fat, but that shouldn't be for awhile, then cut. I can't judge your profile picture for progress since I haven't seen your before picture.
    I have pictures in my profile gallery now. There should be a full body one in there. Generally I think I should bulk so I can build muscle first and then cut later because the fat isn't super bad and I'm not overweight/obese or anything like that. Or I can link some pictures in this thread if you want. I'm interested in hearing others opinions though so let me know what you think.
    Squat- 450lbs
    Bench- 260lbs
    Deadlift- 520lbs
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  17. #167
    Registered User branded7saiyan's Avatar
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    Hey guys,
    I'm very new to this forum, as I am to gymming consistently as well. Just had a question regarding intensity. I'm very new to going to the gym every week, (just started a month ago in fact) and I've been always pushing to failure on all my sets. Although I'm not lifting anything that could potentially damage my body at the moment, is this a good intensity to stick with as a beginner?
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  18. #168
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    Originally Posted by branded7saiyan View Post
    Hey guys,
    I'm very new to this forum, as I am to gymming consistently as well. Just had a question regarding intensity. I'm very new to going to the gym every week, (just started a month ago in fact) and I've been always pushing to failure on all my sets. Although I'm not lifting anything that could potentially damage my body at the moment, is this a good intensity to stick with as a beginner?
    You don't need to go to failure. I've never gone to failure intentionally.

    Source: https://www.bodybuilding.com/fun/sisco2.htm
    Current (November 2017) 1rm:
    Benchpress - 175lbs
    Deadlift - 295lbs
    Squat - 275lbs (probably closer to 295 now)
    OHP - 110lbs
    ==========
    Starting (May 2017) 1rm:
    Benchpress - 105lbs
    Deadlift - 185lbs
    Squat - 90lbs
    OHP - 70lbs
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  19. #169
    Registered User branded7saiyan's Avatar
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    Originally Posted by brenthopkins View Post
    You don't need to go to failure. I've never gone to failure intentionally.
    [/url]
    Thanks for the info, will keep it in mind if I push to hard.
    I've heard its good to end a set when the proper form can't be maintained, not sure if this is true though.
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  20. #170
    Registered User MBoux2000's Avatar
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    Originally Posted by brenthopkins View Post
    You don't need to go to failure. I've never gone to failure intentionally.

    Source: https://www.bodybuilding.com/fun/sisco2.htm
    Thanks for the link Brent. Even though it wasn't my question I took a look at it because I've always wondered it too.
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  21. #171
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    Originally Posted by MBoux2000 View Post
    Hi everyone. Question for you all!
    I turn 17 in a couple weeks. Im 5'9 and 167lbs or so. Generally I have a skinnier build, the only fat I really have is a little bit on my chest and belly. Not a huge amount by any means, but enough to hide the definition. I've been working out casually for 2 years but really only started taking it seriously a couple of months ago.

    I have been told I need to bulk in order to gain muscle mass, because I still generally have a skinny build. Even at my weight is bulking still a good idea? I'm certainly not fat, just a little bit of fat around my stomach. Since I need to build more muscle mass how can I get rid of that bit of belly fat? Or is it best to bulk for a while until I add muscle mass and the do some cutting? What would be an ideal weight for my height if I'm bulking to get more muscular.

    Also, does the arm picture in my profile picture look like good progress? That's where I've noticed the best progress so far and I'm proud of that, but I want to hear opinions.
    IMO super clean bulk is the way to go. People who just eat like cows and gain 60lbs in 4 months are going way too far. The whole 'wait till you get too fat' approach is a waste of time because you spend more time cutting than building muscle. Once your body creates new fat cells, that's it...There's no getting rid of those new cells. The only way you can cut from there is to drain the cells. So the more fat cells you create, the easier it will be for you in the future to put on fat if you stop working out as much. If you take it slow, you'll minimize the amount of new fat cells being made, then the cut will be barely any time and you can go back to bulking faster. Also, the more muscle you have, the faster your body will burn the fat once you do cut. Don't go eating garbage for 8 months and come back as a soft cow wondering what happened. Eat right and your body will respond positively. It's better in the long run.
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  22. #172
    Registered User MBoux2000's Avatar
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    Originally Posted by BBEng View Post
    IMO super clean bulk is the way to go. People who just eat like cows and gain 60lbs in 4 months are going way too far. The whole 'wait till you get too fat' approach is a waste of time because you spend more time cutting than building muscle. Once your body creates new fat cells, that's it...There's no getting rid of those new cells. The only way you can cut from there is to drain the cells. So the more fat cells you create, the easier it will be for you in the future to put on fat if you stop working out as much. If you take it slow, you'll minimize the amount of new fat cells being made, then the cut will be barely any time and you can go back to bulking faster. Also, the more muscle you have, the faster your body will burn the fat once you do cut. Don't go eating garbage for 8 months and come back as a soft cow wondering what happened. Eat right and your body will respond positively. It's better in the long run.
    Thanks. Yes clean bulk because that way I can build muscle still.
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  23. #173
    Registered User brenthopkins's Avatar
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    Originally Posted by 7Ryu7 View Post
    Is there any substitute for bench press?
    The barbell bp always screws up my shoulders, I can't get it to work.
    thanks in advance
    Are you using good form?

    I had this problem until I squeezed my shoulder blades together.
    Current (November 2017) 1rm:
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  24. #174
    Registered User MBoux2000's Avatar
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    Originally Posted by brenthopkins View Post
    Are you using good form?

    I had this problem until I squeezed my shoulder blades together.
    I started doing standard bench press today and I loved it. It's kind of challenging to get the form perfect though
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  25. #175
    QUADZILLA CWGame's Avatar
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    Originally Posted by MBoux2000 View Post
    I have pictures in my profile gallery now. There should be a full body one in there. Generally I think I should bulk so I can build muscle first and then cut later because the fat isn't super bad and I'm not overweight/obese or anything like that. Or I can link some pictures in this thread if you want. I'm interested in hearing others opinions though so let me know what you think.
    Id definitely bulk.
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    Originally Posted by branded7saiyan View Post
    Thanks for the info, will keep it in mind if I push to hard.
    I've heard its good to end a set when the proper form can't be maintained, not sure if this is true though.
    Definitely don't go to failure each set, also find a solid beginner routine that you like and follow that exactly how its written. Once you've run it for awhile if you feel like you want to add some accessories go with that.
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    Originally Posted by BBEng View Post
    IMO super clean bulk is the way to go. People who just eat like cows and gain 60lbs in 4 months are going way too far. The whole 'wait till you get too fat' approach is a waste of time because you spend more time cutting than building muscle. Once your body creates new fat cells, that's it...There's no getting rid of those new cells. The only way you can cut from there is to drain the cells. So the more fat cells you create, the easier it will be for you in the future to put on fat if you stop working out as much. If you take it slow, you'll minimize the amount of new fat cells being made, then the cut will be barely any time and you can go back to bulking faster. Also, the more muscle you have, the faster your body will burn the fat once you do cut. Don't go eating garbage for 8 months and come back as a soft cow wondering what happened. Eat right and your body will respond positively. It's better in the long run.
    No. "Bulking until you think you've become too fat" does not mean eat like a pig. That means if you gain even a solid amount .5-1lb a week you will still be gaining fat and eventually believe you are too fat. Dreamer bulks aren't smart, a lb a week is a decent metric to go off of especially for beginners. I did this approach and went from 145 to 213lbs. At that point I believed I was getting a little too fat so I cut to 187, now im back up to 203 and will surpass 213 with less BF than before.
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  28. #178
    Registered User MBoux2000's Avatar
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    Originally Posted by CWGame View Post
    Id definitely bulk.
    Thank you. Now I'd understand cutting if I was an obese 220lbs but I've never been overweight, just recently added that bit of fat probably due to being inactive for several months.
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  29. #179
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    Originally Posted by CWGame View Post
    No. "Bulking until you think you've become too fat" does not mean eat like a pig. That means if you gain even a solid amount .5-1lb a week you will still be gaining fat and eventually believe you are too fat. Dreamer bulks aren't smart, a lb a week is a decent metric to go off of especially for beginners. I did this approach and went from 145 to 213lbs. At that point I believed I was getting a little too fat so I cut to 187, now im back up to 203 and will surpass 213 with less BF than before.
    If you can reach those weights while being muscular what is your height? Cause I'm 168 and I'm not that lean and have that bit of belly fat. Wouldn't you have to be super crazy tall to be 213lbs and not have much body fat?

    So, you are suggesting that I bulk right now in an effort to gain muscle before I cut in the future, and just deal with the little layer of fat I have right now?
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    Originally Posted by MBoux2000 View Post
    If you can reach those weights while being muscular what is your height? Cause I'm 168 and I'm not that lean and have that bit of belly fat. Wouldn't you have to be super crazy tall to be 213lbs and not have much body fat?

    So, you are suggesting that I bulk right now in an effort to gain muscle before I cut in the future, and just deal with the little layer of fat I have right now?


    This guy is 300lbs at 5'11, so no.


    Lean bulk, you aren't going to get fat if you eat 200-300 calories over your tdee.
    Current (November 2017) 1rm:
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    Squat - 275lbs (probably closer to 295 now)
    OHP - 110lbs
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