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Am I Neglecting My Calves?
So I just started Phase II of Thinner, Leaner, Stronger. I'm doing a 5-day split and two of those days include calf work (pretty much just just different variations of calf raises). During phase I, I skipped most of the calf work and did glute accessory work instead. Now that I'm moving on to a new phase, I've been…
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What Should My Goal Weight Be?
Hello everybody, I'm only a beginner and currently weigh around 130lbs. I'm 5 6", what should my goal weight be to have a good, well-built physique. Any help would be appreciated, Z
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Bulk up workout
Heres my usual bulk up workout. Any advice? Push Day: overhead press 5x5 (all 5x5 is heaviest i can do and then increase if i do a full 5) Bench press 5x5 Incline dumbell fly 5x5 Pull + Abs day: Barbell row 5x5 Dumbell upright row 5x5 (All abs are as much as possible) Plank Oblique crunches Reverse crunch Leg raises Leg…
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Does it matter how you hold the barbell when doing shrugs?
So I was doing shrugs today, and upped the weight to a point where I just wasn't having the grip strength in my fingers to hold onto the bar, even though I definitely could do the shrug. When I put one hand facing forward and one facing back, I was actually able to hold on and complete the set, however. Is this a big…
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Deadlift advice
So I've been weight training for 3 months seriously, I'd definitely class myself as a newbie as I've only dabbled in the past here and there. I've been doing deadlifts and really focusing on the correct form, I've started ramping the weight up and can manage 154ibs for a few sets with a pr of just under 200. My real…
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Does anyone have bulk program for women?
Hey guys, I am 22years old, and work out 3/4 times per week, I just want to gain weight in my booty, but not much only a little in the sides, which training will help me in this case? Xx.F.
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Gaining size and dropping body fat
Can anyone help, I had my ACL repaired in December and I’m trying to gain some size and muscle however I can’t do a lot of leg exercises, and I don’t know if I should eat more or eat less as I’m afraid that if I eat more then I’ll gain unwanted weight, I eat very healthy anyway but I don’t know if I should up my calorie…
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Building strength
I have been writing my own lifting routine for a while now. I have improved little by little, but would like some guidance and feedback on what has worked for you. I usually lift Mon/Wed/Thurs. The last 2 weeks look like this: Monday squat 155 2x6, 160 3x5 bench 105 2x6, 110 4x3 Deadlifts 170 2x5, 175 2x5 OHP 70 5x5 split…
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Cutting and cheat days
Im currently trying to cut im 5ft 1in weighing 138lbs and 28% body fat and i need to drop to about 18%-16%. I have a trainer doing my workouts and im doing my own nutrition. I am new to this and im not making that much progress in seeing the body fat drop. My goal is to have abs by the end of May and to start compteiting…
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Help with getting muscular for summer
Hello, my name is Layton. I want to get muscular and skinny for the summer so I’m not emberassed to take my shirt off at the beach. Help. I have been eating cleaner and lost some weight but now I still have fat in my stomach area and still have bad love handles. How do I get rid of this and replace it with muscle??? Thanks
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Full body workout
Hi guys doing a full body workout, it changes every time just wanting advice if its too much or missing something.. U will notice I swap from single work to double movements Each workout takes around 2 hours. Do 3 times a week. Explosive, knee, hip, vertical pull and push, horizontal pull and push and abs. Today was 4 sets…
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On the right track ?
I’m 5 foot 9 and 140 lbs been lifting for 2 months now 3 times a week focusing on compound lifts Bench press Pull ups weighted Squats Deadlifts I try and lift heavier each time And I do a bit of everything else when I’m down at the gym My problem is what I’m eating I know Roughly how many calories i should be eating to…
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Can I work thighs w/out further developing calves?
Hey guys I'm not a pro bodybuilding because I'm generally not trying to bulk up, but I have tried to build and maintain some lean muscle mass in my butt and thighs, but I'm starting to notice my calves developing more than I would like. I'm wondering if part of the problem is that I stand all day at work but in the past…
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Too much protien?
I want to lose a little weight & gain/build muscle. If I already reach my protien goal for the day should I still have protien after my workout ? Should I eat less protien in the day before workout? I’m usually working out 930pm
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Not meeting physique goals over the years, advice please?
Hi Guys, I don’t think I’ve been doing this right.. could I ask for a bit of advice? I started lifting around late summer 2017 from 4 years of CrossFit and basically running and competitive gymnastics before I had kids.. so lots of cardio before the last year and a half. anyways, I’m nowhere near my physique goals. I’ve…
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The appetite is not there to gain weight
I’m sharing just in case there are others out there who have the same problem.. I’ve been working out and trying to build muscles and gain weight for almost 3 years now. It’s quite a big challenge for me since I don’t have the appetite to eat properly as I should (3-4 times per day, around 2,000 calories, 100 grams of…
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Good Layne laugh...offenders of science
https://www.youtube.com/watch?v=pJN6g-PWZRM I applaud Layne on his accuracy about the thiomersol claims (only in multi-dose versions rarely used) and context of dosage vs a can of tuna
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Should I count the calories in seasonings?
Im just wondering if it would affect my calorie intake
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Competition food
I’ve got a PL comp in a couple of weeks: weigh in at 8am then lifts from 10am, should be finished by 2pm. For all the experienced lifters out there, what do you take to eat? Do you just rely on sugar and stuff like flapjack to get you through? I generally eat a lot (for my size) but I can’t deadlift on a full tummy... any…
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Bulking Tummy Weight Gain only
Hi I’ve been bulking for the first time over the past couple months. I’m about 200 to 250 over my maintenance and I’ve gained 2 1/2 lbs since Dec. I’m ok with slow progress cause I didn’t want to gain a lot of fat at one time. I’ve since some muscle gains but I’ve noticed in the past few weeks my tummy feeling more bloated…
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How to gain weight
Need diet plan to gain weight for an average indian.
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Gaining muscle for female petite body type
Any suggestions for gaining more muscle for female petite body type ? Im 5’,100#, 18-20% body fat. I do 30 mins cardio 5x week. 60-90 min strength training 3x week. My biggest struggle is probably not eating enough, but currently using MFP for 1800 cal diet, 50/30/20 macros, using 1 serving BCAA and protein shake during…
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Recommend me some workout programs or routines
I go to the gym twice a week and normally do a fully body workout of majority compound exercises. On other days, I play football/soccer. I am also eating a surplus of calories. Can someone reccommend me a good workout routine for muscle and strength building that I can perform for my twice a week gym sessions?
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I’ve been lifting for a few weeks
I know it take a long time to grow muscle but i haven’t gained a pound should I increase my calories or continue doing what I’m doing? And wait How do I know my bulk is working?
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Need tips for muscle growth
Hi! I’m trying to gain as much as possible but I am not getting the results I want. I work out 6 days a week. My routine consists of: chest/biceps day, leg day, triceps and shoulders day and back and calves day. I also run for 15minutes after the workouts and manage between 3-3.5km. I walk every day for approx. 12k steps.…
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Gained weight
Ugh alittle to much celebrating for my birthday 😓😓
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Calorie Count Log and Strength Training- How do I calculate this? Is it necessary?
Forgive me if I am posting this in the wrong spot. I just started doing a different routine (adding weights, squats, etc) to my workout, but I don't see a place where I can add calories burned. Is it necessary for me to figure out how many calories were burned when I do any strength training, or can I just skip this? I was…
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Struggling with appetite
I'm two months into the SL program and I'm seeing some great results. Issue is my appetite has taken a huge nosedive. I workout 6 days a week and eat about about 1400 cals a day (and it's a reach to eat that much). I did a few online calculators and my TDEE is 2200 cals for maintenance. Ultimately my goal is to gain muscle…
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Building arms with compound movements
Why is every part of my body growing except my arms? Im doing compound exercises such as deadlifts, benchpress and rows. My back, chest and abs have grown but my arms remain small. Why does this happen?
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Building muscle guidance please
I’ve been on a diet for about 6 months. I excersize 3-4x a week for 1 hour. I’ve lost 10 dress sizes, 44lbs and 8 inches from waist. Sounds amazing yes it was but now I’m more into building muscle. My biceps are honestly fine and my hamstrings/whole legs in general are really looking good with low fat on them. So... what’s…