Search results

@professorphrink Looks decent for a year. Can clearly see you’ve gone from skinny fat without much musculature to a frame well on its way. That said, my only constructive criticism is that counting calories and macros (particularly protein) is key if you want to properly bulk and cut. Not doing...

@dawn16 Mostly a combination of: Leg day is hard, if you’re squatting, deadlifting (or a variation like RDLs) etc, and given the total poundage you’re moving vs upper / push / pull days An over-focus on the traditional mirror muscles of chest and arms. The belief legs can be “hidden” in a way...

@faithfulfindings You’ll see solid progress in 6 months to a year if you lift consistently, push yourself in the gym and keep the bulk up. That said, are you aiming for a very slight surplus bulk? 3150 calories isn’t a lot when you’re adding in the diving and cycling. Other hobbies shouldn’t...

@dawn16 How is this “progress” though? What are you tracking? How do you quantify how you’re feeling? If you’re not a beginner, adopt a proper progression plan. Linear progression (weight on the bar) isn’t the only progression. In fact double progression is pretty much essential in hypertrophy...

@savis Pretty much! Only thing to flag is people apply it differently. 2 RIR (Reps in Reserve) is often applied rather than complete failure (0 RIR). If doing the 2 RIR approach, the dynamic part can also be adapting to how you’re feeling session to session. Say you’re aiming for 100 x 12 on a...

@lchelling1029 Not for you. Six months of lifting isn’t a good point to be trying to copy the routine of a professional, PED-using, ultra-successful bodybuilder. Stick with something that’s actually designed for beginners.

@savis To be clear, it’s not targeted towards a set. It’s intended to have each set progress independent of the others. 8-12 reps is perhaps a better example, because you’re generally upping reps before weight (whether 8, 9 etc or 8, 10 etc). With dynamic double progression you might do...

@savis Dynamic double progression A bit more complicated, but still easy enough. Similar to double progression, you up the weight when at the top end of a rep range - except you’re doing it set by set. Let’s say you’re aiming for 5/5/5 with 100kg on the bench. Dynamic double progression has...

@savis It’s less strictly a type of overload, but there’s also adding an AMRAP set. Generally not for heavy compounds, but isolations. Means instead of 3 x 8-12 (for example), you might do 2 x 8-12, 1 x AMRAP. This can be good if you’re applying a mental block (not actually training as close to...