pbryd Member

Thanks. I do incline bench on my other push day. I train at home with no squat rack, hence the lunges.

I do * Calf raise * OHP * Lunges * Lat raises * Skull crushers Next day I do * Pull Ups * Straight legged deadlifts * dumbbell rows * EZ curls So it's a push /pull on consecutive days.

I train each bodypart 2x weekly on a push / pull split. * Monday: high rep push * Tuesday: low rep pull * Friday: low rep push * Saturday: high rep pull

When 5-8 stops working, switch to 8-12, when 8-12 stops working, go back to 5-8.

Trap bar deadlifts are a fine exercise but don't really stress the quads as good as the back squat. You can do deadlifts with a barbell or a trap bar, it doesn't really matter unless you plan to get into powerlifting. If you have maxed out goblet squats, switch to bulgarian split squats.

I thought this was an attempt at an April's Fools joke at first.

Not sure why people are woo'ing this. People who have a hard time gaining weight, might be better off with a longer bulk, adding more bodyfat >20% and really getting the most out of it. Especially since they won't have a problem cutting fat later. I don't mean a fast bulk to >20% but a longer lean bulk, keeping it going…

It's been a few 7 months since I updated this but I'm pleased to report I hit 140lb on the scales this morning. That's a 9lb gain in the last 7 months. My plan is forget about a summer cut, and carry on this bulk to 150lb.

It's not lack of appetite, it's lack of discipline. Are you training hard enough? I know my appetite goes through the roof when I training. You could always increase the amount of calorie dense foods you are eating.

I know you have chosen a program, however for future a program should cover these movements over week Thigh dominant movement (squat or legpress) Hip dominant movement (deadlift or similar) Horizontal push Horizontal pull Vertical push Vertical pull Arm work

The science backed community point to twice per week training as the sweet spot for hypertrophy. With this in mind an upper/lower split 2x per week or a push /pull split 2x per week is a good choice. If you want to train 6 days, a PPL twice per week also has you training each muscle group twice per week.

I've just started working my abs with 1 arm standing dumbbell presses. This is following the advice that the abs main goal is to brace the core, it's also a nice shoulder workout.

I use one to warm my shoulders up pre workout

Perform a handstand, bridge, pistol squat, 1 arm chin and 1 arm press up.

As long as you're somewhere between 120g - 160g then don't sweat it. 20g servings spaced throughout the day is good place to start. 40g per meal, 4x per day gives optimal results. Source: https://www.strongerbyscience.com/athlete-protein-intake/

If I wanted to rebuild size with no equipment (rather than do high rep work), I'd work towards attempting 1 arm push ups and pulls and keep the reps low.

There's a video on some interesting research where people cycled two weeks of dieting and two weeks of maintenance. Layne explains it here.. https://youtu.be/6gQCqxnchR4?t=3m11s

I understand about the higher rep ranges for maximum hypertrophy but you might see a nice little boost in progress if you drop to 6-8 for 6 weeks.

Open your training logs and look back 6 months, are you lifting more weight for the same number of reps in the compound movements?

Hip belt squats keeps your hands free,so you can hold onto something while you squat.

Your accessory day looks a bit long to me. I don't know why it contains lat pulldowns when you are already doing pull ups. I do like it the idea of 2 full bodies with calf, arm, neck and grip work sandwiched between them.

Default advice for hypertrophy is start with around 10 hard sets per week, spread over 2 or 3 weekly training sessions per muscle group. So a full body 3 times per week is great for beginners, doing 3 sets per bodypart. Or an upper lower split 2x per week with 5 sets per bodypart per session.

The negativity and nit picking int his thread is off the chart, is this supposed to be a support forum or a forum where we jump down peoples throats? You've made great progress OP, keep it up.

we're supposed to do cardio? no one told me. :/

I'd tackle any cut based on how much fat there is to lose. So something small like 10lbs, then an aggressive cut might be wise. With a larger amount of fat, and aggressive low calorie cut might not be sustainable for a long period. So a moderate cut, perhaps split into 2 or 3 periods separated by a maintenance phase would…

No weight gain this month. My waist hit 30.25" so I'm sticking to the plan and doing a quick cut. I'm following the principle of staying between 10% - 15% bf, so I'm hoping to lower my bodyfat with a 4 - 6 week quick cut at 1600 kcals.

A good source for advice, thanks for that.

You have to consistently eat at a calorie surplus. Count your calories for two weeks, if you haven't gained weight, up your daily calories by 200 and repeat.

I'd be fed up after a 10 month cut too. You could follow Layne Norton's advice and do a reverse diet, just up to your maintenance calories, Pause for a couple weeks, and continue your cut down to 10-12%

Some people put far too much emphasis on programming. Just because a list of exercises has a name, doesn't mean it the holy grail of hypertrophy. OP could simply drop squats and do lunges, split squats. leg press, pistol squats, goblet squats or any thigh dominant press. She's a beginner, who could make improvements to her…