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Deadlifts - leg day or back?
I believe deadlifts are one of the best excercises you can do but I find most people either don’t do them right or don’t do them at all. How often do you deadlift and if so do you do them on leg day or back or neither? Also feel free to share your PR. Currently I am deadlifting on back day once and week and my PR is 500…
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Training each body part 1 or 2 X a week
I usually train Sunday-Friday (6 days) and add whatever cardio I can into my session for e.g boxing, stair mill and rowing machine or maybe do a split day. I've recently dropped cardio a little bit and been doing a split weight session instead so throwing in some biceps at the end of a chest workout or triceps and the end…
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Building muscle anywhere !
Hey loves
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Struggle with food
Struggling with eating healthy and portions any tips?
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No budge
My macro calc is 1777 but I went with 1800, upped from then until now to 2000 with no scale budge. Weighed today at 8, 2.6..., 4 weeks ago I was the same. Lifting heavy 4 days a week and hitting macros pretty close to the bone. Could still eat more some days. What would a decent increase be from 2000? I thought 2500 might…
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Had a body scan today - thoughts on results?
Hey, So today I had a body scan done as i am about to start a weightlifting program with a PT. I am female, 5'1.. results: Weight: 78.7kg BF %: 24.2% Fat Mass: 19.1kg Lean Mass: 59.6kg Waist to hip ratio: 0.82 My goals are to increase my lean mass & reduce my fat BF% & to get stronger on the SL 5X5 lifts. Any comments,…
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Supplements for weight gain
I have a very fast metabolism and a very low appetite. Sometimes I don't even feel like eating. I've just started taking apetamin and it has helped my appetite tremendously but the downside is it makes me very tired. I work 12 hour night shifts and that just won't cut it. I also have mass gainer protein powder but any…
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Best 3 lifts?
I'm not a power lifter but am curious as to everyone's 1RM on squat/deadlift/bench Personally mines: 170kg squat 210kg deadlift 120kg bench (4 reps, not tested 1rm)
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Question
Hi, I keep track of everything I eat. Many times at the end of the day, I go over the limit for the goals but there are some remaining. Ex.: I exceeded calories, carbs and fat but I have 19g left of protein, 43mg of sodium left, and 5g of sugar remaining. Can it stay like that or do I need to add in more food to go over…
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Bulking for dummies
Hi. I want to start bulking to build some overall muscle as well as some glute gainz. What is the best way to go about bulking? I understand you have to be in a caloric surplus, but are there any practice or rules for bulking I should be aware of while bulking or any changes I should make in my workouts? Right now I train…
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Cutting After First Bulk: How To Adapt Program?
Im a male, 5'11, and during my first bulk I went from 150 to 180 lbs. Recently I started cutting to drop some body fat (10 pounds give or take) while maintaining muscle I gained. Right now I am eating 500 under me TDEE while keeping my protein high and cutting a lot of carbs. My workout program is purely weight resistance…
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1g of protein per lb of body weight?
I have been looking online for the best amount of protein to be consuming and a lot of sites say 1g per lb of body weight and others say 1g per kg of body weight so it’s left me confused because there’s a big difference between the two. I weigh 128lb which is about 58 kg and I have been consuming 160g of protein a day, is…
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Does elliptical training on non workout day build mass on legs ?
Does elliptical training on non workout day build mass on legs when on a cut with a deficit of 500 cals below maitenance and with a Protien intake of around 200 grams ( body weight 163 pounds) and usage of 1 scoop of creatine every day ? Level 10 resistance 10 setting on elliptical for your reference ( 30 minute training )
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Heavy Squat - what's your range of motion?
I'm just looking to get people's opinion, sort of survey of how low do you go? Back when I first starting lifting in Middle School, a long long time ago, in a galaxy far far way. Lol., we all used to try to max out with our big 3 lifts, and everybody would go thighs parallel to the floor. More and more, I'm seeing heavy…
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I want to gain weight.
I’m a new to this and not really sure on how this works. I am wanting to gain weight. I am 120 right now and I would love to be back in the 140s. I tend to feel so much better when I’m in that weight range. For my height my weight is kinda low. So I’m just needing advice on what I should eat and what workouts I should…
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I don’t want to be skinny anymore
Hey! I’m Taylor For a long time I’ve thought that I will always be super slim because that’s just how I am. I’m 28, 183cm & 58kg. Right now I think I’m looking for a small change, just some weight gain would nice. I don’t use weights or go to a gym but I have started yoga because the gym environment makes me uncomfortable.…
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Programs???
Intermediate at least. Hard hitting hiit programs. 5-7 days a week. Full body. Core/cardio/weight training. No BS cookie cutter programs. I want to kill myself in the gym everyday for at least and hour or 2. I am always looking for new and interesting and challenging programs. Please help me out. I know the experts out…
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Results of This Workout Seem too Good to Be True..
I was searching for a good beginner to intermediate strength and muscle program and i saw a the results of this program at the bottom of the page https://physiqz.com/jason-blaha-ice-cream-fitness-5x5-training-program-novice-intermediates/ it has a focus on building muscle but also some strength on the bench and deadlifts…
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Lean bulking on a high carb diet
Will eating over maintenance say + 350 cals on lifting days and eating below maintenance say -250 cals on rest days will build muscle and also aid fat loss at modest rate? Macros - Protien 25 % fat 25 % Carbs 50% Has anybody used this strategy to stay lean while bulking after a 3month cut ?
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No weight gains. Why?
I weigh 180lbs and I'm trying to go to 200lbs. I've been eating about 3500 calories and they are pretty clean foods. I work out about 3×a day about 2hrs. It's been about 1 month and I haven't gained any weight. I am looking more fit but no weight gain. What's the problem?
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Doing too much at the gym?
So I'm looking to gain weight and muscle. Im 7 stone 11 and looking to get the 9. I've always had a problem with gaining weight and increasing my calories... Busy lifestyle, family etc. But now I've been using the my fitness app I am getting a bit obsessed with my macros and ensuring I consume enough each day.. Already…
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Body fat
Hello I stepped on a scale that measures body fat. Height: 165cm Total weight: 114kg Fat weight: 52kg Non-fat weight: 62 kg Healthy fat weight should be: 15-20 kg Ideal weight: around 65 kg Now, does this mean I only need to lose 30 kg? I find the last two results contradictory. According to them, I will need to lose 20 kg…
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Body fat
Weighed myself today , didn’t lose weight but body fat went down on scales is this good as disheartened weight didn’t go down
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Trap/hex bar deadlift in beginner program
I've been doing the A Workout Routine beginner program at home with adjustable dumbbells for the past five weeks. I'm about to max out my dumbells on the deadlift and will max out on goblet squats shortly after. My goal is to begin barbell training (leaning toward SL 5 x 5) in June when finances loosen up and I can afford…
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At home plates ideas?
I'm looking to restart Stronglifts 5x5. When I did it before the lowest weights I had at home were 1 kg plates. Adding 2 kg per lift just isn't doable for me and I don't feel like looking for lower weight plates. Anyone have at home ideas I could strap on to my bar? 0.5-1 lb ideas welcome. I have a regular diameter bar,…
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Pre and post workout meal ideas
Hi! I am very vey new to lifting. I want to recomp as I am at a good weight but I have stubborn belly fat. Just wondering about what you all eat before and after your lifting sessions! Thanks in advance
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Programming for 1000 club
Goal: Join 1000 club by End of summer(July/August) Current status: Experience beginner relatively unconditioned-Recent graduate of C25K Background: Primarily BW/Kettlebell programming. Did Pavel's Program for about 2 years, and was closing in on "Program minimum"/Simple when a weakness in my hinge patterning emerged…
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Weight gain per week
Guys, im an extreme hardgainer. Weighing 66kg and 180cm. How much weight can i expect to gain per week while bulking? Thanks
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MPS 2-part youtube video
This is the best video series I have seen on MPS to date. I learned many things and changed my opinion on a few items. I felt that with the numerous protein questions here that it might be helpful. https://www.youtube.com/watch?v=_otSunLL8AU https://www.youtube.com/watch?v=wRehf1L231Q Jorn Trommelen's article on MPS:…
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Protein
What does everyone use for a protein. I’ve had about 12 different kinds and as of right now I use gnc wheybolic alpha. It’s starting to become a hassle spending $60 on a tub every 20 days. What’s some advice?? What’s good protein vs bad protein? Expensive proteins vs cheap proteins??