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@dszumera Get a digital kitchen scale. Measure the jar of peanut butter before and after. Assuming you're going to eat all the peanut butter off the knife/spoon. I've measured the shit out. One heaping teaspoonful of peanut butter that I put in my shakes clocks in at 30+ grams at times. That's...

@macherieamour This is a popular meme on social media. Sean Nalewanyj posted a short on this recently. Natty bodybuilders can pick one: Look big in clothes* or look lean shirtless. *presumably fall and winter clothes. Like long sleeve tops, hoodies and jackets. I look great in a tight short...

@jonathanluthfi Yeah I find that its nice to warm-up with a good easy mind-muscle connection set sometimes. At least as a novice. Even for isos. Just don't go overboard. If I don't feel like I'm getting a good tricep burn with 15kg one-arm tricep rope extensions (possibly because my form...

@breezer Dr. Pepper Zero (at least in Canada) is only 41mg caffeine per 355ml can. So at least we know it's not that that is messing you up. It's definitely the pre-workout that is fucking you up. As pre is usually like 160mg or often times more per serving.

@tzaranblue I do upper/lower. Which means hitting back the day before I do SLDLs (I also do glute biased back extensions on lower, which does still work erector spinae and also hamstrings). I haven't run into issues. But the back movements I do don't work erector spinae much (neutral Grip...

@dnzundah I've tried maintenance recomping for 5 months at 167cm 69.3kg around 17% body fat according to my smart scale (take that figure with a grain of salt. But I do have lower Abdominal fat and lack vascularity. So I don't think my bf% was low.) And barely noticed much change in my physique...

@bastionhd I usually hit forearms or abs (the muscle groups I don't prioritize much) when the machines/equipment I need in the gym are occupied. Which is often. lol. But yes you can hit forearms on Chest & Back or Legs if that's more convenient for you than Shoulders & Arms.

@jan1996 https://strengthlevel.com/strength-standards/romanian-deadlift https://strengthlevel.com/strength-standards/deadlift This should give you an idea. For beginners, on average RDLs are about 70% of ones deadlift weight. For intermediates, RDLs are about 79% of their deadlift weight on...

@cybernetic Water weight is very stubborn. If you are progressing in the gym without cheating your form, don't try to bruteforce the scale going up. I'm going through a reverse situation on a cut where my weight has been trending up since Saturday. Possibly because I upped my carbs lately and...

@brianlee3271 Progressive overload doesn't have to work like that. On big lifts, its generally easier to add 5lbs to the bar than to add one rep to your current working load. A 12RM of 135 lbs is roughly equivalent to 189lb 1RM. The 8RM equivalent is I think 152 lbs. You don't have to wait...

@maria28 Recovery is important though. I switched to 4 day upper/lower from 3 day on 1 day off PPL. When I did RDLs as my lead exercise on lower body day, I smashed my PR. Gee I wonder why. It was almost like i was pre exhausting my muscles with the previous volume before I hit RDLs. Do we...

@galatians220lyric I'm turning 39 later this year. My metabolism isn't that great either tbh. I don't track 100% but I don't eat a whole lot of calories and I've been in a weight loss plateau for 13 days now. I was 142.0 lbs on May 16th and 18th. I finally got down to 142.1 lbs this morning. My...

@galatians220lyric I'm 142.1 lbs 167cm (5'6") and I eat more calories than that on most days on my cut. lol. Like once, maybe twice a week I might go below 1,600 calories. And do a lot less steps. And I've already noticed strength loss on some lifts. Like DB Incline Press. I lost reps. The...

@sammierose18 My quads are still sore from my Friday lower from just 6 sets of quads (3 squats, 3 leg press). 48 hours isn't enough rest time for lower unless you go low volume or dial down the RPE. On Tuesday I did 3 sets of leg extensions for quads and that's it. And I was fine the next day...

@katy89 If your weight is going up and you're plateaued on BB Bench for 2 months, it could be your triceps. A lot of people don't take overhead tricep extensions, tricep pushdowns, skullcrushers, JM Press, etc. seriously and train those at 7 RPE at the end of push/upper body/full body day...

@jmcali If the loads at the 6-8 rep range are too much for you to handle, you can still build muscle training 12+ reps to failure or 1-2 RIRs. This idea that 12+ reps is muscular endurance and not hypertrophy is BS. There is a study out showing that you can build muscle mass just as well at the...

@kishanugen You don't need more than 204g protein at your weight (1.8g protein per kg bodyweight per day). You need carbs and fat. But I wouldn't stress out over getting your carbs and fats right down to the gram or within a narrow range. You can go with a wide range for carbs and fats. I have...

@dszumera Weight gain/loss/maintenance really does come down to calories-in, calories-out. The problem you ran into is that you relied on some sort of TDEE calculator on a reddit post to calculate your TDEE. And the TDEE calculator you used over-estimated your actual TDEE. There's also the...

@jerryfont It depends on what the rest of your meals look like in the day. Gym rats tend to overconsume protein needlessly (the infamous 1g/lb. Grams are a metric measurement and lbs are imperial. That's how you know its broscience). The bulk of your gains are going to come from training hard...

@jimkbeau Excessive volume without failure can lead to soreness too. Are you doing an unusual number of sets or total reps per muscle?