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@jayaraj There’s no rule requiring any specific movement. Most people always cheat on barbell rows. For me, they feel weird and I couldn’t get a good mind muscle connection. Strict barbell rows in the pendlay row position worked better but wasn’t a fan of how they made my lower back feel due...

@daughteroftheonetrueking Most of your questions (how many sets, what lifts, how many reps, how to bulk/cut) are answered thoroughly in those resources. The difference between doing 6 reps @2RIR and 15 @ 2RIR is negligible, but the difference between bulking/cutting every 6 months vs caloric...

@daughteroftheonetrueking You picked up some good things but not necessarily things that will lead to big changes. Highly recommend you watch read 3DMJs strength and nutrition pyramid books or the hypertrophy book from Renaissance Periodization or just watch their YouTube videos.

@dszumera Cardio gets a bad rap...from people who don't know what the hell they are talking about. Cardio is good for you. For bodybuilding, *too much* cardio could impact your gains but you aren't doing anything near that. At your bodyweight/fat percentage, you should focus on a) eating in a...

@conroy01 First you wont lose much fat. Maybe 3 pounds in 2 weeks, plus water weight. You’ll gain it all back because you won’t learn how to eat a normal healthy diet. Being fat adapted doesn’t matter, keto is stupid unless you have a legitimate medical reason where a doctor prescribes it for...

@conroy01 Calories in calories out is still king. Will eating 22 eggs work? Yea absolutely because your calories are low. Is there a better way of achieving the same goal? Yep. I’d rather eat 1800 calories of Greek yogurt, oatmeal, skinless chicken, lean beef, berries, Korean and Japanese sweet...

@niecey85 Thanks, it seems to be a pretty common misconception and I’m always surprised to see people in this sub who still believe it.

@fender75 It's worth taking into account that everyone counts volume differently. If you don't read this post I think I can sum it as follows: My guess is that a) when people find lower volume/high intensity to be better, its usually people who are undershooting RIR when doing RP style as...

@harley Failure in perfect form on high rep squats means you're probably missing out a lot of stimulus. I'm not saying you should lift with shitty form, but for most people form on squats or deadlifts will start to breakdown before 3RIR. You're better off doing high rep leg press where form...

@len1973 This. So much potential if you keep bulking, don’t leave that shit on the table when it’s there for the taking.

@michael67 He added 90 pounds to his RDL and 25 to his squat. The 10 pounds may not seem like a lot but he weighs only 135 pounds. These are good improvements that shouldn’t be dismissed. Could they be better? Sure, but an advanced novice/lower intermediate lifter or bodybuilder will keep...

@daughteroftheonetrueking There’s a lot of good advice here (especially about your not so great diet) but not sure how many people took a close look at your photos. You 100% made progress. Your lifts went up a considerable amount and you look modestly bigger at a slightly lower body weight...

@un161 I get what you’re saying and I’m not trying to be snarky, but this is literally a sub called natural bodybuilding… Those recs are for people who train and want to build muscle as fast as possible, presumably because bodybuilding is their hobby or their competitive sport. Its not about...

@un161 I mean, maybe 6 days a week is rough for a lot of us but any person who is seriously training can do 4x per week for long stretches of time and nail most of the rest. When life gets in the way, you adjust as best you can but that’s a reasonable list. “Few adults” also train seriously or...

@hellokitty I think you misinterpreted some of the feedback. I think what multiple people suggested is that this program is a bit much for a beginner, for you to learn what 0rir/failure is (not necessarily train to failure on every exercise for a week in a complicated program), and for you to...