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  1. #1
    Registered User snowman1409's Avatar
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    1 year 3 months progress. Any comments or advices?

    This is my 1 year 3 months progress. Rate my genetic and progress please, any advices are appreciated, will rep everyone
    I’ve never played sport or work out in high school. Started lifting 2 hrs/day, 7d/week at the beginning of last summer
    I tracked calories and make sure at least 1g protein per body weight pound. I do a 4 days bro split routine and calisthenics. At least 7-8hrs of sleep and cut out alcohol/sugar/fast food
    https://imgur.com/a/nACdXsc
    B:225x3
    DL:315x4
    S:315x4
    Weighted dips 1rm: +125Lb
    Weighted pull up 1rm: +80lb
    Starting weight: around 140lb
    Current weight: 155-157lb
    Also if you can estimate my bf that’d be great, most of my fats are stored around my belly

    Edit: height: 5’9
    Last edited by snowman1409; 07-26-2020 at 05:50 PM.
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  2. #2
    Registered User HTDG's Avatar
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    I think, given where you started, youve made great progress.

    I also think, and this is only my opinion, you should either bulk hard and cut or cut hard and bulk. Totally up to you, but i think that would put your physique at a good spot.

    Otherwise, looking good brah, nice improvement.
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  3. #3
    Never accept defeat! backinthegymbro's Avatar
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    For 15 months, that's not great. No offense. But you made progress so keep at it. I suggest hitting every muscle group twice a week.
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    Registered User Sevenlionz's Avatar
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    Good job bro looking solid that’s great improvement!

    I would definitely focus on your chest more. Both increasing strength and also more mind muscle connection etc. Also can’t really tell but it seems you have great calf insertions, if you focused on those hard you could build some legendary calves
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    World Warrior TypeNirvash's Avatar
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    Hey man, that's pretty damn good Keep at it!
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    Registered User snowman1409's Avatar
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    thank you for the advices, yea i will go on a lean bulk in 3 weeks. Out of the 15 months, i bulked for 6 months. Had to force feed myself everyday during the bulk. Also had to work out at the park for a few months due to the lock down, kind of slowing down my progress. I will work harder.
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    Never Registered TBO1313's Avatar
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    Solid progress. It's usually harder for guys who start too skinny than guys who start too fat. Keep lean bulking
    6'2"

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    what he said

    Juat keep at it mate, believe in yourself, be consistent and driven
    if you need someone to chat with, don't hesitate to shoot me a PM.
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  9. #9
    Registered User George2100's Avatar
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    Just keep being consistent bro! Nice work
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    14-15 percent bf

    Keep getting after it bud
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  11. #11
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    Originally Posted by snowman1409 View Post
    thank you for the advices, yea i will go on a lean bulk in 3 weeks. Out of the 15 months, i bulked for 6 months. Had to force feed myself everyday during the bulk. Also had to work out at the park for a few months due to the lock down, kind of slowing down my progress. I will work harder.
    That's the fukkin' mentality man. Don't let this lock down get you in a rut, crush it instead.

    You've got a solid foundation. My personal recommendation for new lifters is always to bulk until you reach a point where you're a little on the fluffy side, and then push a bit past it... Then shred.
    If you can rock 8-12 months on a committed bulk, you'll find that after a 3 month cut, you're in a WAY better place than you were prior to bulking.

    When you have trouble bulking, and are forcing yourself to eat, start drinking your calories too. I have always found it helpful to include calorie dense beverages when bulking (normally I only drink low cal/zero cal beverages like water, coffee and diet soda occasionally). Make sure you're counting calories and macros too

    Since you have a good foundation, you'll do well brah
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  12. #12
    Never accept defeat! backinthegymbro's Avatar
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    I don't recommend bulking like most people here. As a natural lifter, the bulk cut cycle isn't optimal imo.
    I tried it and i just gained mostly fat. Of course my experience might be different from yours. But natural lifters don't gain a lot of muscle fast.
    Then when you go on the cut, there's a chance you lose some of the gained muscle as well. So how much will you really keep in the end?

    Keeping muscle with the gyms closed is a challenge on its own.
    But i think your routine probably isn't optimal.

    Do you hit every muscle group twice a week? Do you lift 6 days a week?
    What's your current routine? How long are your breaks between sets? Do you challenge yourself and go to failure?
    How is your diet? Do you count your calories? Do you take enough protein?

    You'll only start looking good as a natural, once you body fat becomes low enough to see abs. And your muscles will have definition and striations.
    But i think there's still a lot of gains you can make.
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  13. #13
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  14. #14
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    very good progress, could have been more if you ate a little more but you made some nice gains, keep it up and eat a little bit more.
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    Originally Posted by backinthegymbro View Post
    I don't recommend bulking like most people here. As a natural lifter, the bulk cut cycle isn't optimal imo.
    I tried it and i just gained mostly fat. Of course my experience might be different from yours. But natural lifters don't gain a lot of muscle fast.
    Then when you go on the cut, there's a chance you lose some of the gained muscle as well. So how much will you really keep in the end?

    Keeping muscle with the gyms closed is a challenge on its own.
    But i think your routine probably isn't optimal.

    Do you hit every muscle group twice a week? Do you lift 6 days a week?
    What's your current routine? How long are your breaks between sets? Do you challenge yourself and go to failure?
    How is your diet? Do you count your calories? Do you take enough protein?

    You'll only start looking good as a natural, once you body fat becomes low enough to see abs. And your muscles will have definition and striations.
    But i think there's still a lot of gains you can make.
    Why do so many people on this site (not trying to call you out brah, I've noticed it with a LOT of people) act like bulking automatically means shoveling as much food down your gullet as humanly possible?

    Anything above maintenance is technically bulking, even if it's just 100-200 calories/day. And as a natty (unless straight up beginner status) you are NOT going to gain any noticeable muscle without at minimum a slight surplus.
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  16. #16
    Registered User snowman1409's Avatar
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    Originally Posted by backinthegymbro View Post
    I don't recommend bulking like most people here. As a natural lifter, the bulk cut cycle isn't optimal imo.
    I tried it and i just gained mostly fat. Of course my experience might be different from yours. But natural lifters don't gain a lot of muscle fast.
    Then when you go on the cut, there's a chance you lose some of the gained muscle as well. So how much will you really keep in the end?

    Keeping muscle with the gyms closed is a challenge on its own.
    But i think your routine probably isn't optimal.

    Do you hit every muscle group twice a week? Do you lift 6 days a week?
    What's your current routine? How long are your breaks between sets? Do you challenge yourself and go to failure?
    How is your diet? Do you count your calories? Do you take enough protein?

    You'll only start looking good as a natural, once you body fat becomes low enough to see abs. And your muscles will have definition and striations.
    But i think there's still a lot of gains you can make.
    I work out 7 days a week, around 2hrs a day. I do a bro split routine (3x8 on isolated exercises and 5x5 on compound exercise):
    Bi/back: weighted pull up, 6 bi exercises, 4 back exercises
    DL/Shoulder/abs: DL, 3 compound shoulder exercises (HS push up, OHP, Dumbbel shoulder press), superset side delts, 1 rear delt exercise, traps, abs
    Chest/tri: weighted dips, bench, inclined bench, chest fly, 2 chest cable exercise, 3 tri exercises with one of them being superset, then body weight dips
    Legs/abs:back squat, front squat, leg press, leg curl, leg extension, calves, abs
    I go to almost failure every set, progressive overload, repeat the routine after the 4th day, so hitting almost every muscle group twice a week. Was hitting the park for 3months, didnt notice much change in physique during those 3 months myself but my friends said i looked more musclar. Gained some strength during those 3 months tho.
    Im on a high fat, low carb and high protein diet. 1g protein/lb of bodyweight
    Last edited by snowman1409; 07-10-2020 at 02:53 PM.
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    Registered User George2100's Avatar
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    Originally Posted by 78novacaine View Post
    Why do so many people on this site (not trying to call you out brah, I've noticed it with a LOT of people) act like bulking automatically means shoveling as much food down your gullet as humanly possible?

    Anything above maintenance is technically bulking, even if it's just 100-200 calories/day. And as a natty (unless straight up beginner status) you are NOT going to gain any noticeable muscle without at minimum a slight surplus.
    This is what I do/recommend for most. Slight surplus, 200 cals or so. I stay in a small surplus for about 9 months out of the year. Slow and steady for me
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    You are close to the natty limit my friend. Any extra mass you acquire will be mostly water/glycogen and fat. Your pumps will feel bigger but you will not get any bigger srs.
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  20. #20
    Never accept defeat! backinthegymbro's Avatar
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    Originally Posted by 78novacaine View Post
    Why do so many people on this site (not trying to call you out brah, I've noticed it with a LOT of people) act like bulking automatically means shoveling as much food down your gullet as humanly possible?

    Anything above maintenance is technically bulking, even if it's just 100-200 calories/day. And as a natty (unless straight up beginner status) you are NOT going to gain any noticeable muscle without at minimum a slight surplus.
    Of course there's a difference between lean bulk and dreamer bulk. But even 400 calories more a day above maintenance made me gain mostly fat but then again my maintenance was only 2100 kcal a day.
    I guess if OP wants to lean bulk and do 200 calories above maintenance, that would be a good strategy if he has no plans of getting lean yet.


    Originally Posted by snowman1409 View Post
    I work out 7 days a week, around 2hrs a day. I do a bro split routine (3x8 on isolated exercises and 5x3 on compound exercise):
    Bi/back: weighted pull up, 6 bi exercises, 4 back exercises
    DL/Shoulder/abs: DL, 3 compound shoulder exercises (HS push up, OHP, Dumbbel shoulder press), superset side delts, 1 rear delt exercise, traps, abs
    Chest/tri: weighted dips, bench, inclined bench, chest fly, 2 chest cable exercise, 3 tri exercises with one of them being superset, then body weight dips
    Legs/abs: squat, leg press, leg curl, leg extension, calves, abs
    I go to almost failure every set, progressive overload, repeat the routine after the 4th day, so hitting almost every muscle group twice a week. Im on a high fat, low carb and high protein diet. 1g protein/lb of bodyweight
    I suggest 6 days a week. Your body needs to recover too. And your muscles grow during the resting phase.

    You don't need 6 biceps exercises on a single day.
    You'd be better off pairing biceps and triceps together. Doing 3 bis and 3 tris exercises. (supersetting them)
    This opens up more space during the week to train another body part extra.

    You can also train another body part on top of legs on leg day.
    For me, i do chest and legs on monday. And legs + arms (bis/tris/forearms) on thursday.
    This lets me hit chest and arms 3x a week, and back, shoulders and legs twice a week on a 6x a week split routine.

    You didn't put the days of when you train what body part. But i don't think you're hitting them twice a week with your current routine.
    1 gram per lbs is probably enough but you can aim to try and get 1.5 grams. Some say that's preferred.
    Everyone has their own routine and their own way of training though. Each body is different. So these are merely my suggestions. Always focus on good form too. Flex the muscle you're training on each rep.
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    Originally Posted by backinthegymbro View Post
    Of course there's a difference between lean bulk and dreamer bulk. But even 400 calories more a day above maintenance made me gain mostly fat but then again my maintenance was only 2100 kcal a day.
    I guess if OP wants to lean bulk and do 200 calories above maintenance, that would be a good strategy if he has no plans of getting lean yet.




    I suggest 6 days a week. Your body needs to recover too. And your muscles grow during the resting phase.

    You don't need 6 biceps exercises on a single day.
    You'd be better off pairing biceps and triceps together. Doing 3 bis and 3 tris exercises. (supersetting them)
    This opens up more space during the week to train another body part extra.

    You can also train another body part on top of legs on leg day.
    For me, i do chest and legs on monday. And legs + arms (bis/tris/forearms) on thursday.
    This lets me hit chest and arms 3x a week, and back, shoulders and legs twice a week on a 6x a week split routine.

    You didn't put the days of when you train what body part. But i don't think you're hitting them twice a week with your current routine.
    1 gram per lbs is probably enough but you can aim to try and get 1.5 grams. Some say that's preferred.
    Everyone has their own routine and their own way of training though. Each body is different. So these are merely my suggestions. Always focus on good form too. Flex the muscle you're training on each rep.
    Yeah as a natty if you're trying to lean bulk with minimal fat gain I wouldn't go above a 250-300 kcal surplus at most.

    As for his split, yeah, it sucks. OP, get on a good full body, U/L or PPL program and ride out the rest of your noobie gains like that. You are literally doing more exercises for your biceps than for your entire back or your legs. Das not it mayne.

    And 7 days a week is totally unnecessary and more a hindrance than a help.
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    Originally Posted by backinthegymbro View Post
    Of course there's a difference between lean bulk and dreamer bulk. But even 400 calories more a day above maintenance made me gain mostly fat but then again my maintenance was only 2100 kcal a day.
    I guess if OP wants to lean bulk and do 200 calories above maintenance, that would be a good strategy if he has no plans of getting lean yet.




    I suggest 6 days a week. Your body needs to recover too. And your muscles grow during the resting phase.

    You don't need 6 biceps exercises on a single day.
    You'd be better off pairing biceps and triceps together. Doing 3 bis and 3 tris exercises. (supersetting them)
    This opens up more space during the week to train another body part extra.

    You can also train another body part on top of legs on leg day.
    For me, i do chest and legs on monday. And legs + arms (bis/tris/forearms) on thursday.
    This lets me hit chest and arms 3x a week, and back, shoulders and legs twice a week on a 6x a week split routine.

    You didn't put the days of when you train what body part. But i don't think you're hitting them twice a week with your current routine.
    1 gram per lbs is probably enough but you can aim to try and get 1.5 grams. Some say that's preferred.
    Everyone has their own routine and their own way of training though. Each body is different. So these are merely my suggestions. Always focus on good form too. Flex the muscle you're training on each rep.
    OP, DONT do what this guy says

    Originally Posted by 78novacaine View Post
    Yeah as a natty if you're trying to lean bulk with minimal fat gain I wouldn't go above a 250-300 kcal surplus at most.

    As for his split, yeah, it sucks. OP, get on a good full body, U/L or PPL program and ride out the rest of your noobie gains like that. You are literally doing more exercises for your biceps than for your entire back or your legs. Das not it mayne.

    And 7 days a week is totally unnecessary and more a hindrance than a help.
    But yes listen to this guy.



    Long story short: More compounds, less arms, and more food. Just cause some nonlifting moron on the misc got fat from eating an extra chicken breast at dinner does not mean you will.
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    Got to use these newbie gains as an inexperienced lifter to the max potential broski.

    Organise your workouts around heavy compounds - focus on squats, deadlifts, bench and OHP while you are a novice and add a few accessory exercises each day.

    Find a good linear progression program and stick to it until you start to taper off then explore more varied progression methods.

    Get form and skill in the major lifts and then once you have a good solid base, adapt your training to be more specific to lagging body parts if that is what you want to do.

    Remember - don't look at what the best guys in the world are doing at their peak, remember it took years of grinding out a solid ass base before they could perform 10 sets of biceps each workout to make them grow.

    And eat, a **** ton, of good quality protein, slow carbs and good fats. Don't be scared of a few 30 min cardio sessions too. If you get fat/unfit you lose recovery capacity which is essential.

    Good luck
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    op my brah you are like me and the vast majority, putting on muscle isn't easy for some of us despite what you read online. Some pointers tho

    learn to train harder, if you can spend 2hrs straight in the gym (I did the same chit, 2-3hrs) you're not putting near enough effort in to each set

    you, like me, are not going to put on muscle without eating, it just isn't going to happen. You put on 17lbs in a year and don't look fat that's damn good brah you don't walk out of the gym and look like a bber in a years time. And let me warn you every person that will tell you you can put on appreciable size without food are selling you something, tiny themselves, delusional, or blessed with better genetics than the average guy.



    Originally Posted by snowman1409 View Post
    I work out 7 days a week, around 2hrs a day. I do a bro split routine (3x8 on isolated exercises and 5x5 on compound exercise):
    Bi/back: weighted pull up, 6 bi exercises, 4 back exercises
    DL/Shoulder/abs: DL, 3 compound shoulder exercises (HS push up, OHP, Dumbbel shoulder press), superset side delts, 1 rear delt exercise, traps, abs
    Chest/tri: weighted dips, bench, inclined bench, chest fly, 2 chest cable exercise, 3 tri exercises with one of them being superset, then body weight dips
    Legs/abs:back squat, front squat, leg press, leg curl, leg extension, calves, abs
    I go to almost failure every set, progressive overload, repeat the routine after the 4th day, so hitting almost every muscle group twice a week.

    Im on a high fat, low carb and high protein diet. 1g protein/lb of bodyweight
    honest to god you're legit a spitting image of me my first year in the gym

    pick 3 exercises for each muscle and hit the chit out of them, you can do more if you want but really get good at those 3 and you'll notice massive improvements in how much better you feel and how much more physically exhausted you are in the gym

    exception being back and legs pick 3 movements for upper back, 3 for lats then for legs 3 for quads and then 3 for hamstrings. Won't comment on diet and tbh anyone that does is talking from years of trial and error on themselves and there's a 90% chance their advice won't apply to you, just don't get dead set on a specific diet plan and try different things out. High carb, med carb, low carb etc.

    and on rest days I think they're not near as important the less muscle you have, there's a reason why almost everyone in their first 2 years can go weeks on end and still grow and feel fine and then you have pro bbers hitting a muscle once a week max to some even spacing it out to once every 2 weeks because they still haven't recovered. More muscle to repair = longer to repair. Make it a habit now though to do something like 8 days on 1 off at a minimum. The longer you lift and bigger you get the more you'll appreciate the importance of rest days but for now I genuinely don't believe it matters near as much for you as it does someone who has lifted for a couple years.
    Last edited by ayyy; 07-11-2020 at 04:17 AM.
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    Originally Posted by ayyy View Post
    More muscle to repair = longer to repair. Make it a habit now though to do something like 8 days on 1 off at a minimum. The longer you lift and bigger you get the more you'll appreciate the importance of rest days but for now I genuinely don't believe it matters near as much for you as it does someone who has lifted for a couple years.
    Really? I would've thought that his existing muscle would just get more break down regardless of size.
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    Originally Posted by HTDG View Post
    OP, DONT do what this guy says
    Do you also have a reason why he shouldn't take my advice? What's wrong about it?

    Originally Posted by HTDG View Post
    Long story short: More compounds, less arms, and more food. Just cause some nonlifting moron on the misc got fat from eating an extra chicken breast at dinner does not mean you will.
    Oh that's what you got out of my post? Strong reading comprehension.
    If op wants to bulk, then he should bulk. It's up to him.
    Also strong calling me a nonlifter. Go do some bench press with that poverty chest lmao.
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    Originally Posted by 04akhriz40 View Post
    Really? I would've thought that his existing muscle would just get more break down regardless of size.
    i think age and size are the 2 biggest factors

    but yeah think of it this way, (im making up numbers here) if one guy has 10sq in of muscle tissue and another has 3sq in of muscle tissue assuming both are exhausted/beaten up to the same degree there is more tissue to repair which = more time to repair. Also the bigger/more experience someone has the better their body becomes at recruiting muscle fibers and activating the fibers to a more efficient and powerful degree. The more efficient your body becomes the harder the tissue present is able to be used and the more beaten up it would become. Its why imo so many people are able to train for 2-3hrs without issue even if they are going hard their first 2 years, their body still isn't recruiting everything like it could and "failure" to someone new is basically CNS failure rather than muscle failure if that makes sense.

    Also why strength sky rockets when someone first lifts its basically your body learning how to use its already existing muscle. Interesting study came out a couple weeks back showing almost no hypertrophy yet extreme strength gains in the first month of lifting due to that effect. Interesting cause it implies that hypertrophy occurs due to long term damage and is a long term response to stimulus rather than an acute response like so many imply or believe.
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    Originally Posted by ayyy View Post
    i think age and size are the 2 biggest factors

    but yeah think of it this way, (im making up numbers here) if one guy has 10sq in of muscle tissue and another has 3sq in of muscle tissue assuming both are exhausted/beaten up to the same degree there is more tissue to repair which = more time to repair. Also the bigger/more experience someone has the better their body becomes at recruiting muscle fibers and activating the fibers to a more efficient and powerful degree. The more efficient your body becomes the harder the tissue present is able to be used and the more beaten up it would become. Its why imo so many people are able to train for 2-3hrs without issue even if they are going hard their first 2 years, their body still isn't recruiting everything like it could and "failure" to someone new is basically CNS failure rather than muscle failure if that makes sense.

    Also why strength sky rockets when someone first lifts its basically your body learning how to use its already existing muscle. Interesting study came out a couple weeks back showing almost no hypertrophy yet extreme strength gains in the first month of lifting due to that effect. Interesting cause it implies that hypertrophy occurs due to long term damage and is a long term response to stimulus rather than an acute response like so many imply or believe.
    Hmm okay. I understand your point about experienced muscles being more efficient, but surely it doesn't work like that. I mean, even if you are experienced, you'd need a rest day to do a routine regardless of efficiency. If ur able to work out super often, then perhaps you need to change ur routine to shock the body and elicit new faster growth? Not sure, hadn't thought about it like that.

    Can you link that study? Sounds pretty good.
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    Originally Posted by 04akhriz40 View Post
    Hmm okay. I understand your point about experienced muscles being more efficient, but surely it doesn't work like that. I mean, even if you are experienced, you'd need a rest day to do a routine regardless of efficiency. If ur able to work out super often, then perhaps you need to change ur routine to shock the body and elicit new faster growth? Not sure, hadn't thought about it like that.

    Can you link that study? Sounds pretty good.
    i think you have it backwards, the more muscle you have and more efficient your body is at using your muscle fibers the more often you need to take a rest day because you are better able to train that muscle to a point that someone new just isn't capable of as well as there being more tissue to repair.

    i'll see if I can find it its hard af to find small new studies without any citations
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