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@sandra88 I agree. But doing 3 set of 8, 4 and 2 reps with a weight that allows you 8 reps is too little imho. 8 reps are 75/80% 1 rm, so you train muscle with 30reps in a week, with 6 sets. I agree with proper rest, but I've never understood going to failure in the first exercise. Today, by...

@sandra88 I tried 1 hours ago the DC: My workout had been: Chest: pek dek 190lbs, 9 4 2 Wide grip lat pull down 143lbs 11 4 2 Barbell curls 44lbs 15 8 5 (I have to add weight next time) Hammer curl 26lbs 8 4 3 Leg press 4x8 418lbs + 1x20 286lbs calf (I mixed workout A e B, I know) Question...

@dawn16 Smolov 4 bp sounds good 4 me. I'll test my 1rm and I'll try. Ty 4 the advice

@dawn16 I think (I think, I'm not sure) I'm hardgainer. I tried to workout 5/6 times/week, but the effect seems of pump, not of chronical hypertrophy. I read a lot and the only thing I agree with bb literature is mechanic load. But if I train bench press 4 times a week, how can the muscle rest...

@dmarks In fact, my key could be become stronger. Someone said that the doping for natty is strenght. But wich method in your opinion? Something in very low reps (2, 3 near 90% 1rm) or working with 80% 1rm? New theory talks about this and it seems working with 80% is pretty good, without the...

@tinilildiva lol. :) I didn't answer cause there isnt an advice to the short term. But I agree with you, time is necessary. My question is how to don't waste mine in the gym

@littlelovey Ok, I will. I write a pm to u. ty

italy111? Tell if u r italian (I'm too) :)

@littlelovey My gym is perfect, we have a room with a special floor, olympic bar etc. I can. I'll do that. Squat, BP and DL 3 times a week or more? Every workout I have to do the big 3 or split them (day1: squat and BP, day2 OHP and DL etc.)? Which method do you suggest to me? Do I keep...

@littlelovey Yeah, I'm considering seriously to move to PL. But there isnt a PL gym in my city, I've to do it alone. I thought using PL exercise in a strenght training (4 exemple, squat bench and dl 3 times a week ((or more?)) with other exercise) and just concentrate on weight

I tried 5x5 SL but it can work (imho) 4 beginners. Probably mine are beginner lift, but in 5x5 SL we have to add weight every workout and I'm pretty sure than I can't gain 30kg on squat in 1 month (if possible, sheiko, norway school and other myths were idiot? I don't thik so)

@dawn16 thanks. The program is written

@dawn16 This is true. I know my maintenance is around 2600kcal. My better results were 2 years ago, 4kg in 5 months, I eaten 3000kcal (50 cho 30 fat 20 pro in %) Now I'm so unmotivated that I dont care much nutrition, cause I have always the feeling of getting something wrong in my workout. I...

@dawn16 thanks, I'll care my nutrition

Hi, this is me https://s15.postimg.org/4a67f9dvf/20160504_170409.jpg I'm 28yo Height 184cm ( 6,04 ft) Weight 82kg (180lbs) BF: I don't know, my abs are ok so I think 10/12% I'm writing this post 'cause I'm in trouble. I read every day about lifting, I know the most famous routine training...