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Hypertrophy Training Strategies
Hey Everyone Hope you're all having a great week! Just thought I'd see what other people think are the best hypertrophy training strategies? I do a mix of both strength (ie. low rep higher weight) and hypertrophy (higher volume lower weight) but sometimes find myself stuck and not feeling the burn as much during…
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MyFitnessPal Premium - just got it, advice/tips?!
So I upgraded to premium for a trial...just to see what its like! What has everyone here found to be useful about it, is there anything anyone one recommend trying with the new features?
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Pre-Workout Break advice?
Hey Everyone So it's official - I am completely immune to my preworkout now. C4 of course! I loved it - when it worked. Im not caffeine sensitive so I think it was the blend itself that I've learnt to tolerate - not sure exactly. Either way - I suppose I have to take a break or something :( Anyone have any recommendations?…
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Best glute building exercises? Cant squat atm due to injury :( Alternatives?
Hey! So, due to a small back injury (NOTE: Not lower back - my erector spinae are in spasm) Nearly better, seeing physio and healing up well. But limited in compound movements at the moment (squats, deadlifts...) So, any other GLUTE building exercises you would recommend? I do cable kickbacks but they do NOTHING for me…
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You favourite DIY home gym equipment?!
Hey! I thought this would be a fun thread to start. Obviously, working out at home the odd time has it's advantages (stuck for time, no car, no money etc). I aim to get to the gym at least 3 days a week, but if I cant, I do a home workout. I've started to make my own "equipment" like using heavy books/bags as weights, and…
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"Clean" Bulking Buddy! (girl preferably?)
Hey! So, I'm seriously struggling with my "clean" bulk. Firstly, it should be noted that I am a recovering anorexic (kicking *kitten* though, seriously - but in a serious plateau the last two years or so. I am at a health-ish weight (need to gain 5kg) and have been working out to build muscle and get strong. I LOVE getting…
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Yoga DVD/Youtube videos? Staying flexible during strength training!
Hey! Anyone any recommended yoga DVD or even some youtube videos? Preferably 30 minute or so at home "Yoga Classes" - more with respect to movement and flexibility than solely meditation (although I do enjoy that part too!) I train about 5 days a week and want to keep (and increase) my flexibility. I've been doing the SAME…
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Creating a 4-day split! Ideas?
Hey! Hope you're all doing goooood! I'm in the process of making myself up a four day split. It will be 2 leg days and 2 upper body days. I do abs three times a week and some light cardio to stay conditioned. Trying to gain weight so not much cardio. The split's gonna be: 1. Glutes and Hamstrings 2. Back and Shoulders 3.…
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DAMNED range of motion!!! Hip help?!
Hey everyone! So I've asked on this forum before about tight hips, foam rolling etc etc. Can anybody shed any light on what has worked for them for hip tightness? I'm getting SO friggin frustrated with my hips! I stretch, foam roll, and do mobility work but CANNOT loosen up my damned hips! To be specific, I have limited…
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Weight gain slowing down...?
Hello! Im currently trying to gain some weight, and have increased my calories by about 250, and gained weight for a while but now it's sort of stopped...has this happened to anyone else? Is this the "metabolism speeding up" thing happening? Im not sure what to do now, how much to increase it by and for how long etc? It…
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Creatine/Creapure First Timer (woman!)
Hey So I just ordered myself some Creapure online. I've never used creatine before (only the small amount thats in Cellucor C4). Any advice on how to use it, any warnings? Does it REALLY help? Im curious to try! I dont know any women who use creatine, so I don't know if it effects us differently (hormones etc). Im also…
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Fitbit Buddies!!
I got a Fitbit! And love it! Im pathetic and have no friends with one :( Id love to do the challenges!! Anyone wanna be fitbit friends? Add me! https://www.fitbit.com/user/3PCX7J BTW I wont be competing with weight loss things as Im trying to gain weight - but I dunno, id like to try the challenges!!
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Considering starting IIFYM/Flexible Dieting..?
Heyo! So the amazingly large world of flexible dieting is very appealing to me.. I am a recovering anorexic, and I REALLY think it could help with my RELATIONSHIP with food, and all the benefits that go along with that. (NOTE: I am doing well with respect to my recovery, gaining muscle and working out 4x week. NOT…
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PORTION sizes - let's be serious here
Hey! So Im curious, when people say they have lets say, oats for breakfast and they'd say "one serving" - what IS a serving to you? Everybody has a different serving preference (from what I can tell). I think I might be underdoing my serving sizes for basically everything... Im a woman also, and I know women tend to use…
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Supplements!! What are your go-to's?
I thought it would be a good idea to start a threat on supplements - from the basics to the seriously complicated! There are SO many supplements out there (some useful, some BRILLIANT, some awful...) and so many people don't know what they're for or why you should/if you need to take them, if any! I personally take a lot…
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Best at home workout video?
Hey! So Im looking for a new workout series to follow for my home workouts. I get to the gym at least 3 times week but if I cant make it someday I NEED to get a workout in. I have the 21 day fix videos, and P90x (But no pull up bar at home and cant get one!) Has anyone tried any others and found them to be any good? Im not…
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Foam Rolling incorrectly? Hips and hamstring - help!!
Hey! Hope you're all doing well. So I've a seriously annoying issue that I really need help with. I have very tight hips (especially the right hip) and what I THINK is a hamstring problem (too tight..?) on ONLY the right leg. The hip tightness interferes with my range of motion including squats, bringing the knees to my…
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Falling off the wagon :( Losing confidence - need a boost!
Hey Everyone! Hope you're all doing great. I've been having a difficult few weeks in my "mini" bulk (my first bulk - very gradual BUT I'm a recovering anorexic so this calorie surplus thing is a serious challenge in itself - but I know it's TOTALLY worth it!). I havent been making up the calories I should be taking in to…
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How much weight and when to increase?
Hello!! Im currently lifting maximum 7.5kg (dumbells) for chest press, 22.5kg (barbell chest press) and squatting with 20kg (barbell) and 25kg (smith machine). I obviously do other exercises too but these are just some examples. I am getting stronger, but Im not sure when I should increase the weight and by how much? How…
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REALISTIC Goal Setting?
Hey! So I thought setting myself some goals would help me reach my...well, goals. Bad explaination. I hoped that it would motivate me, keep me going and feel proud of myself for reaching them. These include both diet (in my case, eating more!! - Im skinny with bad habits) AND strength and fitness. Ive set a few, like: 1: I…
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During a "mini bulk", excess cals every day? Also qs about the body using lean muscle as energy?
This is my first mini bulk (going about 250 cals over) - do you do it every day? Or just the days you train? Also - if you haven't cut carbs (ie. still eat them at about 50% carbs), but your body has used up all carb stores, do you start do burn protein or fat first, and can digested protein be used as an energy source…
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ANOTHER question about "clean bulking" for women! (Sorry for another question!!)
So I've recently asked and gotten MANY responses about clean bulking for women and THANK you so much for all of your help. I have one other small one that Im getting mixed reviews about. When you increase the calories, what should you increase it with? Carbs, fat or protein? For example - for me, at maintenance I need 2000…
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TOO much protein?
Hello! I was wondering has anyone here any advice on what TOO much protein is? Thing is, I LOVE my protein shakes and Id love to have 2 a day and just make my other meals slightly smaller - I am trying to gain some weight (muscle) so I have more calories to take in. I find protein shakes so easy to take and delicious! But…
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Clean Bulk for women (very thin!)
Hey Everyone So there is a lot of info out there for tips and advice on weight loss for everybody and bulking for men. I find it difficult to find a good "bulking for women" resource. I know women have different muscle building capabilities due to hormone differences etc so the "lean bulk" for men doesn't really fit well…
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L-Carnitine...Thoughts?
Hello! So I've heard so much about the benefits of L-Carnitine for both performance enhancement AND fat burning. Im not so sure about the fat burning claims as free fatty acids in the bloodstream is usually the limiting factor in fat oxidation BUT Im still curious. I work in a health food store and got Free Form…
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Low Squat with lighter weight or heavy weight but parallel? Also Qs about muscle hypertrophy
Hello! Hope you're all well. I've two complicated questions today! Hopefully someone could give some insight. I've been squatting (smith machine) 7.5kg (now 10kg - upped this week) at 10 - 12 reps/set. (Yes I realize this is light but come on - I'm a recovering anorexic - I've come damned far and I love how Im kickin…
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Daily Macros??
Hey! I was wondering if anybody had any advice regarding daily macros for building lean muscle mass (with as little amount as fat possible). I DO have 5kg to gain but I am aiming for lean muscle. I have been trying to do the "ideal" for muscle gain at 45% carbs 20% fat and 35% protein. I am quite active in my daily…
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Grams of Carbs and Protein pre and post workout (women)?
Hey! Sorry to ask this - I know it's all over the internet but there also seems to be some controversy over the carbs!! Some people swear by super high carb before and after, whilst others say that too many carbs make you bulk too fast (dont really get this though) Can anyone offer some real advice/shed some light on this…
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21 Day Fix Nutrition Plan
Hey Everyone I hope you’re all having a great week. Just a few questions about the 21 day fix nutrition plan if anybody has tried it? Im not actually trying to lose weight, I just wanted to try and eat BETTER (ie more healthy fats, veggies etc). Im already a very healthy eater in that I eat exclusively “clean” foods (I…
