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@jessicawiley dr mike israetel video on preventing muscle loss on a cut israetel vid on deficit size jeff nippard vid on how to get lean takeaways: - jeff likes to try to keep strength in a slightly lower rep range - mike says sometimes higher rep ranges will have better...

@primary0 there is a difference between "this shit is my career so why not highball to be giga optimal" and "this should cover your ass to the point that 9/10 times you will not notice a difference"

@elam84 sounds reasonably efficient for hypertrophy. yes not every set will be completely to failure but that doesnt have to always be the objective so long as the numbers are going up over time

@stayfrosty especially on a monthly basis with menstrual fuckery

@angelanguyen not exactly related but a summary of lyle mcdonalds womens book very evidence based which outlines some generalities of what to expect during phases based on hormones. if your problem is chronic id talk to family dr

@chritianlivingparadise are you getting stronger

@bonabeans i think 10kgs will get too easy quickly. look into the bodyweightfitness recommended routine and using regressions: - knee pushups. - negative only pullups. - inverted rows and rack chins. - assisted with a resistance band

@leawriter /r/fitness wiki, boostcamp.app/programs (good regimens that you can just figure out what sounds fun, follow the shit and progressively overload) supplements are usually pretty meh https://www.strongerbyscience.com/master-list/nutrition-supplementation/ this is a good read...

@manycoloured i mean thats coming back to what RIR range seems like the best stimulus to fatigue dbol mctrenface could train to failure every day but he would probably not be able to do optimal volume as a trade off. i imagine genetics and the particular exercise (ie the degree to which you...

@fola1985 pin 10cc of food and consistency into your mouth every day

@holywave21 i would probably follow a proper program from the /r/fitness wiki. the difference between toned and jacked is generally just years eating a lot of calories

@lkremkoski lift weights hard and be in a small deficit. yes it wont disproportionately target fat but often womens upper bodies seem to lean out faster than the legs and muscle on your mid and lower back can spread out the fat visually

@manycoloured so rir progression is largely a dr mike thing where i see some merits and some downsides. pros. - you just train to failure before you deload so who cares about the fatigue and you get the learning benefit of realizing you are not bullshitting your rir cons. - i personally...

@pieterdj if it brings you closer to 0.7g/lb it will probably be beneficial for gains. between 0.7 and 1g/lb probably small benefits. if its past that, its probably just gonna be used in some other way that wont meaningfully contribute to gains aside from being extra calories whereby you might...

@mariajo if you have any way to set it up you could do like a landmine belt squat. possibly a behind the back hack squat, eugene teo has a video. if you have already invested in a barbell i recommend safeties regardless even as someone who would really not want to take barbell squats to...

@pieterdj hit 0.7+g/lb over the course of the day, and of secondary importance, try to split it into 3 meals. then just focus on training progression and adequate sleep/calories

@aloap_aloap id argue that even just really dialing in the movement quality (get that deep stretch, act like dr mike is watching, push near failure or beat the books) would intuitively make it so that OP would get the same stimulus out of far fewer sets and be able to assess volume needs more...

@jesusfreak1814 0.7+g/lb protein. 0.3+g/lb fats. enough carbs to train hard. the rest is preference. would probably focus on eating mostly whole foods that make you perform well first, and then track and back-calculate your macros to see if you want to make changes (eg increase/decrease...

@wifeneedsanswers its pretty interesting how you have regimented and budgeted out your entire macros. i fuck with it. agree with the other guy, genuinely dont think you would see any tangible difference in results if you dropped to 150 protein or even like 130 (pretty much 0.8g/lb). if it...

@okegold its a fucking leg curl what happened to asking to work in