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@aeri20 Idk why you're getting downvoted. I'm not at the gym to socialize. I literally go after work at midnight when it's empty. To avoid shit like this and having to wait for a machine or a rack. Kids got attitude. Nobody owes anyone anything. He also clearly didn't ask for help and wouldn't...

@benjaminthewolf Yeah there a LOT of people usually kids doing some absurdly dumb shit as far as training goes. Not that they are actually training. But most of the time none of these people want you to walk over give program advice and tell them they aren't growing because they aren't eating...

@ksimmons4494 Carbs are probably fine, you didn't mention fats. Protein is excessive and will limit your ability to eat. 1 gram per lean pound. So if your 200 and pretty lean. Maybe your lean weight is 180. You eat 200ish because you want to be 200 lean. Your about atleast 120 grams over. Now...

@ksimmons4494 A normal non enhanced, non athletic lazy couch human. Is still supposed to drink 2 liters a day. Enhanced meaning AAS or PEDs not saying you so any of that. But let's throw creatine into that category because it actually does demand an increase In water Intake. Drink more water.

@ksimmons4494 Adderall is going to limit your gains. You, might not have hit that limit yet. But eventually you will. On the plus side, it'll help you keep on the lean side and give you laser focus in the gym. But it will be the limiting factor in your overall hypertrophy eventually.

@nbj486 Nurse here. You've got two sets of genes from both parents. They won't be identical. Also many genes work together to control the same complex mechanism and aren't expressed equally. You have genes that literally aren't expressed at all unless the environment dictates it. Your...

@patdude832 Main issue. Is possible shoulder joint/tendon/rotator cuff issues. These might not shown up right away. But essentially when they do you're sort of fucked. (These problems can br resolved but without drugs it's extremely tedious and most people return to full workload before the...

@aeri20 You edited to say you were joking you would have spotted him if he needed it, perhaps in response to some comments here. At 115 pounds he can A choose to hurt himself.(if he does at that weight he doesn't have the slightest clue what he should be doing) Or B. Go do something else...

@shiner222 The problem is less of how fast the delt recovers. (I've never been able to overtrain the actual muscle itself) And how fast the shoulder itself recovers, how quickly it can become a lifelong permanent fucknup with joint/tendon/cuff issues. You have to take into account the...

@prinsess27 I'm just gonna say I think due to how some people are anatomically built. For some people it'll always be an uphill battle and at some point some of us just get really sick and tired of it. My best bench is 285x2. I don't think I'll ever do that again. Nor would my shoulders...

@aswedrf Lmfaooo, gotta count them creatine macroz

@francoadham Why is it so damn weird though? The angle I'm pressing at doesn't feel right. The grips seem too close together, and it some sense this machine hits my Tris way harder than my pecs. Usually though it gets my shoulder wrong. And I do progressively overload it but so much about the...

My bigger point now is. There's a LOT of strategies you can incorporate into this basic system to shake things up. Training across multiple rep ranges and getting strong through all of them is good. You could take this and session 1 pullday be high rep/sets. Session 2 be medium reps/sets and...

@needheaven Lol 100% it's effective. You guys are obsessing over RIR way too much. 1. It's subjective 2. You'll grow if the stimulus was sufficient and 3. The optimal way to measure that stimulus isn't your subjective rir. Let me give you an example of how this works. I do 10-10-10 its hard...

@savis I do 3x10 push pull legs. If on set 3 I can hit 15 reps I increase by 5 on next session. If on any set I fail to hit 10 reps I deload by 20-25%. I only try for extra reps on set 3. If I hit 10-14 reps set 3 I keep the weight the same. Really simple. Most of the time after a deload...

@distantthoughts Depends. For isolation machine exercises or dumbell or cable. It's longer up to 2 minutes while progressive overloading. And the reps get faster more explosive. When I deload 30% the reps become super slow burn reps and it's more like 30 second rest. Gradually decreasing in...

@robrandazzo Yeah I don't understand this at all. Maximum pump for me IS training to failure (not 100% ultimate true mechanical metabolic failure whatever the fuck) on as many sets as I can tolerate. So if you're properly chasing the pump. I.e. going for the fatest most skin tearing pump...

@barefoothannahb You should keep doing 531 because even if you feel like you're making no progress 531 is sort of designed to indefinite make slow progress over many years. Just add hypertrophy volume accessory work around it. Powerlifting might not be your thing. But if your squat dead OHP...