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@lepomis Ah, I may have misinterpreted the plan: the only times I've read it, the write up has been pretty unclear. Thanks for the clarification

@lepomis Your body is a machine at adaption and will get used to a lot of things - we call it plateauing. This can happen to certain exercises, or modalities. For example, you've been doing Hammer curls for a year but your arms have stopped growing as much. So you change the exercise to zottman...

@fatalfantasy I dont personally like or use predesigned programs. I may have templates I use but I modify them for everyone I give them to - so I can't recomend a program really. My thought process is routed in the rep range I work in. Sets of 1-3 are testing, peaking and competition, they...

@fatalfantasy

@vsw874 The subjectivity to the individual is paramount. A smaller muscle MAY be more type 1 fibers, but it may also be untrained and more type 2. The only way to know is to train in multiple rep ranges for different mesocycles, and see which kne creates the most growth. There is some truth in...

@mayaann Creatine, the studies speak for themselves. I take it post workout. Whey, again post workout, sometimes with breakfast if I need the protein boost. I also mix it in a 1:2 or 2:3 ratio with my bed time shake Casein, before bed, mixed with whey in a 2:1 or 3:2 ratio A multivitamin and...

@mariajo Front squats, or barbell hack squats. Romanian deadlifts.