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Barbell Bench Press without spotter
Hi all--I've been looking over quite a few of the beginner/intermediate weight training programs posted in the link provided in the sticky thread up top, and many of them recommend progressive overload with 5 or so reps of traditional barbell bench presses. I've avoided the barbell in the past when I don't go to the gym…
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Gaining muscle without a calorie surplus?
I'm lifting 5x a week and have upped my calorie intake to about 2800-3000 a day. This is about maintance for me. However when I factor in the actual exercise and averaging 13,000 steps a day it usually puts me at a calorie deficit. That said, do I need to factor that in to the equation and aim for even more cals to support…
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Short gaining cycles while slow cutting?
I set an arbitrary goal to hit 13% bf in the "bod pod" air displacement machine. Started two weeks ago at 185.6 / 21.4 with a 1k calorie deficit (2 lbs per week). After two weeks, I'm about 4 lbs down at 182.2 / 20.5 That's almost a 1:1 lean-to-fat-loss ratio, so I've increased my calories to a 500 deficit, hoping for a…
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Calorie Consumption
How often will it be alright to miss a calorie goal by about 1/4 to as much as 1/3 of my goal count in a given day? I find it hard to consume as much as 3000 calories per day every day
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Gaining Leg Strength after ankle surgery
OK - brief history -- 38 year old female, run 12-15 miles/week, lift 5x week (Current bench press is 3x10 at 135-145lbs). I had ankle reconstruction surgery January 2017, so 13 months ago. I've been running for 6 months, so all is good, but I can't seem to gain strength back in my legs. I'm only squatting 95 lbs for 3…
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Stregnth vs hypertrophy for size.
I have been lifting for just over a year now. In the past 1.5 years I have lost 130 lbs and started to get fit. I have done stronglifts 5x5 and phul. I prefer the 2/3 day a week full body programs due to busy life with 4 young kids. My current lifts are squat 3x5 300lbs, deadlift 3x5 375lbs, bench 5x5 165lbs, overhead…
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Cut or bulk
Morning all. Hope this finds you well. I’m hoping someone can offer some input into my current body state. Bit of quick background, down from nearly 16 stone to 11st 3 over the course of past couple of years. 5ft 9, 33 yrs of age. Once I got down to a good weight I joined a gym to get the definition my home excercise…
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To skinny it’s ugly!!!
Hi! I think I’m so skinny it’s ugly and idk what to do about it cause no matter how hard I try to gain weight I don’t gain!! Someone help!!!
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Full body vs split training
Hi all you have all probably all heard this question a lot or are maybe asking the same question yourself but is there really a difinative winner when it comes to full body vs split training or is it a case of both can work equally as well for different people? Or is one really superior to the other? I’m looking forward to…
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Workouts
I’ve been training on and off for the past 6 years I think it’s really good to keep on adding or changing workouts so they don’t get boring and then you end up not enjoying it , Mind u I hate the treadmill haha
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I Need help training
Hi Im looking for help with training i need help planning workout routines been at this for a year battling colds injuries laziness want to build more muscle especially in my arms can anyone help me ?
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Having a hard time eating my cal goal.
I have to eat up to 2,300 cals a day! It’s so hard! I always have 800 cals to spear and I have no idea what to use it in. Any advice for me to reach my goal and not keep snacking throughout the day and just wondering what imma eat next!
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Trying Something A Bit Different
I never used to really count macros last time I got close to my goal. This time I'm trying a workout program that's got me eating more (about 1800) than I'm used to (1300 or so). I don't tend to burn much in the way of calories day to day - according to my fitbit. On a good day I MIGHT reach 2,000 calories. I'm feeling…
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Face training
We all know it takes about a month to see whole sale changes to your body, maybe even less if you have muscle memory. However what about the Face? Any tips to target it. I'm worried it won't change back to my devilish handsome self
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Abs
Need abs advise?
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California Burrito Muscle
Ok so if your trying to gain weight but don't want to do the tubs of mass gainers no sweat.. just take your already planned out meals you have stick to them and add 1 California Burrito
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Can’t stop binge eating! HELP!
I need help, I cannot stop binge eating. I have never been like this before and it’s beginning to scare me. I will start off the day okay, taking note of what i’m eating but by the evening I will begin to lose control and start eating anything I can get my hands on. I have purposely tried to put the unhealthy foods out of…
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Easy store or collapsible weight?
Especially dumbells. Do they exist or exist at a price that doesn't break the bank? I still have weight to lose, but I am aiming for some aggressive ish weight loss over the next few months and I want to maintain what little muscle I have. However, I am a full-time college student and a super busy mom of three, two of whom…
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Skinny to Jacked
Anyone?
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From aesthetic to freaky and back...
Article about trends in bodybuilding: https://www.menshealth.com/fitness/change-in-bodybuilders-physique-over-past-125-years
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Lifting - muscle rotation
Curious with what the lifters think, I’m working each muscle twice a week with 2 days rest in between each muscle and Saturday’s off, would this help increase size ?
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trying to gain but my body and mind hate food
Hi there, I will start off by introducing myself. I am a 5'0 female, senior in college studying biology, 85 pounds. This is the weight I was at all through high school when I was fairly healthy and lightly active, I have a naturally small stature as do both of my parents. My eating at that time I feel was relatively…
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Help for gaining weight
I am 5’5 & 108lb. I have a super skinny figure and I am wanting to gain weight so that I can fit into clothes better and boost my confidence. What is the best weight gaining supplements, foods and exercises that can make this happen. Thanks in advance :)
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Smolov vs. Smolov Jr.
Have you done it? If so what do you recommend?
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Gluten free and struggling to gain weight.
I’m new here as well as trying to gain weight. I’m trying to consume more but have little appetite so I have a timer that goes off every two hours to remind me to eat. If I don’t eat I drink a glass of milk. My diet is very limited as I am gluten free. Need lots of help.
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Weight lifting
I am a female and would love to incorporate weight lifting into my routine but I don’t know where to start. I don’t go to a gym and I usually do one of the Beach Body cardio and sculpting routines from home. Im not sure this would not be effective since I can’t use anymore than 8 lb weights. I DO NOT want to bulk up but I…
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Sedentary to fit??
Early-mid 2017 I was working out. I was glute/weight training 3-5 times a week with little cardio other than Hs PE 2-5x a wk since I suffer from chronic anemia. Even then I was pretty athletic/heaviest I’d ever been. I was eating in surplus & gaining muscle. Lately I haven’t been able to take as good care of my self or…
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How to adjust calories during cutting week after week ?
Say if I started my plan @ 170 pounds and after 1 week my weight is 165 pound ,do I need to go Tdee calculator again and readjust body weight as I will be now 165 pounds and get the new maintenance calories and fat burning deficit . Also do I need to keep doing this every week ?
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Trying to gain weight
New to the group
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Knees hurt after leg day
Hi All, Sorry i didn't quiet know where to put this topic so i chose here due to body building... After completing a leg workout my knees are in pain, its not unbearable but for saying im 25 and its painful for me to stand, my knees also were very tingly last night... Yesterday i did... Squats around 100 squats (narrow,…