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@akadouble Symmetric Strength - Standards for a 74kg male

@paulamarie Well 6 sets of back per week is pretty low volume. Assuming an average of around 10 reps per set, you're looking at 60 reps per week. If you're doing something like a 3x5 day 1 and a 3x8 day 2, you have only 39 reps per week. That's pretty low for most regardless of frequency.

@paparazi257 For those that use an EAA product, what's your go to?

@samanthamturner Read the section titled “What About BIA For Measuring Change Over Time?” in the article I linked to.

@eliyahu777 Worth the quick read - The Pitfalls of Bodyfat “Measurement”, Part 4: Bioelectrical Impedance (BIA) BIA is horribly inaccurate and best avoided all together. In fact, most attempts to "measure" bodyfat are best ignored. Also, keep in mind LBM does not equal muscle. LBM is...

@thecrocoduck Definitely up frequency to 2x/week, per muscle group. Likely an increase in volume is needed as well. Just don't go crazy with it, increase volume gradually. I think something like PHUL would work well, just starting at the lower end of the volume recommendation.

@thecrocoduck Given actual rates of muscle gain are only going to be something like 0.5-1% total body weight per month as an intermediate, I don't think gaining much more than this per month is a good idea, as it'll just be fat. I generally recommend a weight gain of 1-3lbs per month (or 1/4 to...

@learningasigo You can step back from the machine and perform these unilaterally. Makes a great lengthened bias lat focused row.

@togetherinhim Yes. Using my own personal experience, I'll usually continue to make strength gains going into the beginning of a prep, but towards the end is when my strength will start to drop.

@togetherinhim Some strength loss is to be expected while cutting. You also significantly reduced your training intensity, which isn't the greatest idea from a strength and muscle retention standpoint. Higher rep work tends to suffer more during a cut due to the glycolytic demands of such work...

@sinnersavedsaint There's nothing wrong with starting at 1600 kcal and slowly adding calories. Honestly if more people took a more methodical approach they'd be much better off. Just monitor average bodyweight and make adjustments. Muscle gain is a slow process and even slower for a female, if...

@dawn16 Maintenance seems reasonable. Cutting calories would depend on the rate of loss you’re aiming for. A 500 kcal daily deficit would theoretically result in 1 lb of fat lost per week (1 lb = 3500 kcal) Really these numbers should just be seen as an educated guess at best and the only way...

@dawn16 Glad to help. Feel free to ask any follow-up questions and I'll do my best to answer them.

@jdawg37659 Assuming you're a novice 3 full body sessions per week is a smart choice. So what you're doing now sounds solid except that's a LOT of cardio. Am I understanding correctly that you're doing 1.5 hours of cardio on rest days? So 7.5 hours total for the week?

@brendan3248 Adherence is everything so pick what you think you'll enjoy the most and be able to stick to with your schedule. There are some pros/cons between the two, but in the long run I don't think one would be superior to the other.

@dawn16 How long have you been lifting? If you're just getting started it wouldn't be a bad idea to just eat at maintenance. With consistent hard training you should be able to recomp for a bit and maybe 6 months down the road you can reassess and decide to cut or bulk. Lifting should always...

@selenad No reason to change programs. With more food you should have higher recover-ability, but I would systematically add training volume as time goes on to further progress rather than throw a bunch more volume in right off the bat.

@decibyte If she wants to look good in yoga pants that's completely achievable through resistance training. It'll also look proportional as well. A disproportional look with zero hamstring or quad development would have to BBL, but it's also a pretty bad look imo.

@kennethe62 I think the best route to take regardless of muscle group is pick only a handful of exercises and rotate every couple mesocycles if you wish. Most of the progress seen when you start a new movement is simply developing the skill to perform that movement more effectively and until you...

@davidtoma Makes sense. I think having the option in user settings to input known 1RM's for at least SQ/BP/DL would be a good idea.