tanasta2 Member

You said it yourself. 6-12 rep ranges. So, you are basically agreeing with me in this point, not sure what you're fussing about. Lifts in lower rep ranges (1-5) can be helpful to get past strength plateau but they shouldn't be the majority of your workout. The guy above isn't really wrong to say that 5x5 isn't maximum for…

Not sure why you are being downvoted. I think people who says bro-split/bodybuilding style training don't work, never actually tried them personally the right way. Of course don't do 40 sets for your biceps and triceps like Kai Greene who is a genetic elite with supraphysiological amount of hormonal support, adjust your…

I usually do these: Week 1 1. Shoulders and Chest 2. Back 3. Arms (mine are lacking I need to dedicate a day to it once in a while, including forearms) 4. Legs (including calves, sometimes including abs) Week 2 1. Shoulders and Abs (optional) 2. Chest and Triceps 3. Back and Biceps 4. Legs (including calves, sometimes…

My maintenance is 3000-3200. 5'11, 160 lbs (lean)-170 lbs (bulked up), lifting weights 4 times a week, little cardio. You will probably need much less depending on your height, frame, muscularity, activity level, etc.

For me, training legs twice a week is a no. I have good legs genetics and training them twice a week would make them disproportionate to my body. This is what I have seen people do too, they follow a generic plan and are afraid to make adjustment based on their genetics/circumstances and ended up with a funny looking…

150 grams is not that much. But if you aren't used to eating that amount, it might take some time for you to adjust. Try lowering it by 10-20 grams and gradually increase over time. Sample meal: 8 oz chicken 40 grams of protein 3 cups of brown rice 10 grams of protein 0.5 lb salmon 40 grams of protein 3 cups of brown rice…

3500 is my goal. But I usually ended up with an average of 3200 cal/day per week. Athlete with fast metabolism, so I am still pretty lean right now. Biggest struggle is to get enough calories everyday, sometimes I had to force feed myself

For most people that apply, not for me. I was 125 lbs before very low body fat, I could see my veins and striations but I still didn't have really solid and visible abs. I had to train them hard. That's another misconception, you can actually grow your abs like any other muscle, you just need to train them hard which most…

I have pretty long arms as well and biceps are my weak points. 3-4 inches greater than my height. I think for most people have their arm span = height, some 1-2 inches longer.

That's exactly what I wanted to ask. But some people mentioned nose, lips, and boobs. I was like whattt ahahahaha

Did I say that you should stop heavy lifting all together? No. When I say keeping joints healthy, that doesn't mean stop lifting. My idea is that unless you have Mike O'Hearn genetics and taking the same amount of substance as he did. I won't go extra heavy and focus on getting a new PR at that age. But do whatever you…

Most likely it is your diet. Up the calories. For example, you might only need 2500 calories per day before, but now that you have more muscle compared to when you started, you need more calories to maintain the muscle let alone to induce more hypertrophy. Also, because training-wise even if you are doing the same program…

Find out your daily caloric maintenance and increase it by 300-500. Track what you eat, consistency is the key. You can eat a lot in a day but if the next day you are not getting enough calories, you will still lose weight.

You can definitely lower the weight that's a lot of weight for a 50 years old man assuming you are not on any performance-enhancing substance. Listen to your body, at that age, I would probably train to keep my joints healthy not overstressing them. But props to you for being 50+ years old and still lifting.

I am currently maintaining at 160 lbs with 3500 calories, fairly active, I lift heavy and play basketball 3-4 times a week. My family and relatives are all naturally lean, so I have a fast metabolism. So you might not need this much. But I think you might wanna at least up the calorie count to 3000 and see how you progress…

Wow. Sounds like your husband knows nothing about muscle building. Does he even lift? I would be ashamed if I were him. Sounds like he is insecure, maybe he should start lifting and get his upper body bigger instead of telling you what to do. Just wow. Plus, it is a lot harder for females to build muscle as they have 10x…

Typically pre-workout are designed for improving lifting performance not cardio. I only drink pre-workout before weight training not cardio. Most people are going to crash if I drink pre-workout before a sprinting or basketball session or any cardio-heavy activities really.

White and brown rice. You can just eat brown rice if you want. It is has more fiber and a bit more protein. I only eat white rice because I grew up eating white rice in my parents' house so I developed a love for it. But l alternate between those two as my main sources of carbs. 1 cup of uncooked rice has around 150 g of…