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Gain weight
Hey everyone I'm new to this I am 21 years old I have 40kg I'm a hard gainer and I need some support and advice for you guys please
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Need help, Trying to bulk!
Hello, I got into working out a couple months ago, and I noticed I'm not gaining much weight. After a couple hours of research i figured out that bulking is my best option. I've been taking online calculators to find my macros which are: -2760/D Calories -345g/D Carbs -92/D Fats -138g/D Protein Would this be accurate for…
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Making progress
Hi All, around 18 weeks ago I started working out again. Each year during the run up to summer I’ve found myself doing a few weeks of pushups, rows, bicep curls and triceps extensions. This will be the longest streak yet, still working out from home. It’s seems a lot has changed since I last worked out. I’ve come across…
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Help gaining weight
Some background information: I weigh anywhere from 115-120 I have recently just turned 20 years old I'm pretty skinny, my friggin arms are literally noodles to the point I don't like wearing short sleeve shirts because I feel people will just look at how skinny I am, especially my arms. I was trying to see how to gain…
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Pondering (MEV) Minimum Effective Volume
I've come across the concept of Minimum Effective Volume from Mike Israetel recently. I've been out of it for over 10 years and just started working out again 18 weeks ago. I've started with 10 sets for chest/back and 8 sets for biceps/triceps and was planning to add a set every 4 weeks to see how many sets I need to get…
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Trouble meeting caloric intake
I am currently shooting for 4000 calories a day but I also switched what I ate. I am now eating more green vegetables lean meat. Healthy I am eating a lot of food and I’m still struggling to meet my caloric goal. I know I could eat stuff that was bad and meet it easy but that seems counter productive. Am I missing…
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Need tips on muscle inbalace
I need some tips on muscle imbalance my left shoulder is much bigger than my right any tips on how to rectify this
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Cardio While Cutting Causes LBM Loss?
I've read doing cardio while cutting can increase LBM loss (most speculate it's due to your body dipping beyond glycogen storage). My reason for cardio would not be to increase my deficit, but rather to allow more intake to be able to hit my macros by eating back exercise calories. If I'm eating back cardio calories and…
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Any advice on creatine?
Hi, I'm wondering what everyone is taking for creatine. I'm very new to using supplements. I hear a lot of kidney and liver problems. Just looking for tips. I appreciate your time! Andrew
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Booty by Bret
Has anyone tried this program? I'm interested to try it, but only have my home gym, so wonder if it's suitable. I'm doing a lifting program by Torre Washington at the moment which has been great and I've been really enjoying it, but starting to get bored and looking for something else when I finish up in December.
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Insulin and high GI carbs
During my cut I followed a slow carb (Tim Ferris) diet to avoid insulin spikes. I'm wondering if that is not helpful for bulking - I looked up insulin and bulking and got a load of stuff about how bodybuilders abuse insulin which kind of makes me think that avoiding insulin spikes (to try and minimise fat gain) is…
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Christian Thibadeau - Best damn volume plan
Hi, Is anyone else on here following the best damn volume plan from Christian Thibadeau? If so I would like to pick your brains please ...
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Best body part
Just like the title says, what's your best body part. Which muscle is it easiest for you to gain mass/aesthetics with? Mines legs
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Not gaining muscle
Hi I am 46 years old and am trying to gain muscle. I used a PT for 6 months and am reasonably knowledgeable on nutrition and training. Overall I have been training now for just under 12 months. I spent the first 6 months with PT and cut my weight to 67KG (I am 5ft 6") with some muscle increase. I have since increased my…
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Advice on routine
I only use dumbbells and Barbell bar. Any advice on routines I can do with them would be great help. As I'm starting as a novice any help/info would be much appreciated
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Periodization
You hear the term "periodization" thrown around a lot when researching resistance training. Here's a great introductory video with simple examples that shows you what that means and how to apply it to a lifting program. https://youtu.be/-Gpev16_6oU
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Advice on cutting and bulking
Hi, I'm new to the phases 'cutting' and bulking'. So I just need some advice. A bit about my past in the gym. I started out boxing around 6 years ago where I when from 12 stone to 10 stone. I stopped boxing around 4 years ago and went onto circuit training. I've gone up to 11 stone or above since then. my strength has…
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Leg raises post C-section:
OK, so, leg raises (Roman chair, floor, et al) never used to be a problem for me, pre-baby, but it's now been 9 years, and I still can't get full distance in any kind of knee or leg raise. I get so far and just like... STOP. It doesn't hurt and it's not like I feel tired or strained. I just can't move my legs any…
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Reps in Reserve
I came across the term reps in reserve recently after listening to a Mike Israetel podcast. I started my mesocycle off with 3RIR per set, increasing weight to drop down to 2RIR in week 2, then 1RIR in week 3 and 0RIR for week 4, whilst maintaining the same number of reps per set each week. Unlike the templates I’ve seen…
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Hanging leg raises
I really need to work on abs but for this particular workout after one set there is no pressure on my abs and it’s all on my legs. I feel like I’m not doing it right. Any advice?
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Bulking Motivation
I am reaching out for some support and motivation! I want to build up more muscle after losing 70lbs 6 years ago. However, I know I have a ffb syndrome and am afraid of not looking lean after I gain approximately 15/20lbs in a bulk over 6-7months (currently 133 and want to get up to 150 at the end of the bulk). I just keep…
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Lean but want to add more muscle
I’m lean but would like to add more muscle. Thought about a weight gainer since I am unable to stomach eating the extra calories to meet daily caloric goals. Anyone have good results with this or would you recommend I add a couple extra shakes/day? Thanks
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Planned versus reactive Deloads
Originally I had a deload week planned for every 5th week of a mesocycle but after listening to a Greg Knuckles podcast I’ve decided to extend it to every 8 weeks. On the podcast Greg mentions deloading when you feel you need to deload (weight and reps going down etc to reduce fatigue). What do you guys do. I’ve been…
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Protein numbers
People of the world.. need some help really.. Protein numbers if I weight 140 I need 140 of protein right??? What if I'm trying to bulk and need 4000kcal to gain 140g x 4 is 560kcals so do I divide the 3440 kcal left over the between fats and carbs.. eat more carbs then fats I'm guessing..
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Not about the weight but the BF
I don't need to loose weight per se. I'm 5'7" and weight 143lbs. If anything, weight related, I need to add it. At last count my BF is 15-16% BF, down 5% from March 2019. Nothing really to complain about I guess, but I seem to have plateaued here. Not really losing mass nor gaining. I am on again off again with counting.…
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I have been on Plateau for a long time. I need help
Hello everyone. I have been on plateau for a long time ,like 1 month now and not losing weight staying at the same weight like there is not tomorrow. Whoever recently i got my lean muscle mass increase and my body fat reduce but still my actual weight refuse to go down. i have been doing cardio on my rest days, and…
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Looking for bodybuilding friends
I am a female powerlifter whom is entering the bodybuilding community. I am looking for some friends in the community as I grow my knowledge. Let me know if you are looking for the same.
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Letting go to meet calorie intake / maintenance
Hey there! I've been following a pretty disciplined workout program for weeks now (years). I basically train around 60-70 minutes per session, 6 days a week. I lift weights and perform some bodyweight exercises with palettes, and also handstands, etc. Currently, my stats are 181cm / 57kg, and per my activity, I should be…
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How Do You Tell People You’re Counting?
So after several failed attempts I have learned that the main reason I don’t successfully bulk is because when I break my counting routine I end up spinning my wheels and quitting (basically assuming I undereat when I go out because it is so easy to overeat instead when not tracking). I am determined this time to succeed…
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I gained the weight that I wanted, now what ?
I’ve met my weight gain goal but now what ? Should I keep eating the same amount of calories or now just eat an amount of calories to maintain my weight while still hitting the gym. I still feel like I want bigger glutes.