natural bodybuilding

I've been cutting weight for about 2 months now, I've been following a strict diet with no cheating and counting all my calories. I've been pulling out calories slowly, initial deficit of 300 then removing 100 every couple weeks. I've noticed myself getting leaner and my body looks better but my...

Mostly I do all 3 sets. If it is unilateral then 2 sets each side. Lower Heel Elevated Squats/Squats – 3 sets – reps vary based on the weight RDL/B Stance RDL – 3 sets x 8 - 12 Split squat/lunge variation - 2 sets – 10 - 12 Leg extensions – 1 set until failure Leg curls – 2 sets Calf Raises...

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6568408/ In this study, the researches take a look at what happens with pec activation when you bench with your feet up which takes away hip drive. 20 young men 4 years training experience Same weight used for both variations of feet up vs feet...

So let’s say it’s 10PM, and I should sleep now to get 8 hours of sleep till 6AM. So between these what should I prioritize for today? 1: Sleep now 2: Eat more to reach the protein goal for today (assuming I need around 15-25g to reach it) 3: Eat more to reach the calorie goal for today...

Currently on the 8th week of my cut, and at the first weeks I ate 4 meals spaced throughout the day with 40-50gs of protein . However these last couple weeks, I tried something different, which was skipping breakfast and fasting till lunch, and have only 3 meals a day. For whatever reason I...

Hi Guys, I've been wanting change to a PPLUL split from PPLX2 due to not being able to go 6 days anymore.. Now I've been looking online but I can barely find anything about PPLUL.. and if I do it looks like low volume.. I tried making one with tiktok vids about JPGCoaching and RyanJewers...

I recently watched this video (link below) and made me wonder how others plan their yearly training. Watching some of his past videos I determined at least for me a 6 month bulk is about the longest I'd want to do. However, there are big advantages to structuring training seasonally throughout...

I've been meal prepping for 5+ years and lifting for most of that time. It's majorly contributed to my ability to be consistent and to match my efforts in the gym with my efforts outside of it. Here's what my diet ends up consisting of. Other than breakfast (a pb&j), I make all of this ahead of...

Anything? I actually can't think of anything on my end personally, except I've always preferred lower volumes ( ~3/4 RIR).

I’m trying to lose fat while maintaining or gaining muscle mass, mostly upper body focused but I do leg day and abs/ cardio on off days or when I have enough energy. I eat in calorie deficit (as fat loss is the main goal for now). Anyways I want to do as much as I can in the gym so I’m...

Hey guys, MY GOAL IS TO GET CUT/RIPPED NOT BIG, BUT MUSCULAR AND CUT. I have a decent ground base now with 183cm and 73kg. But I want more muscle and definition. Disclaimer: I have not trained serious for 1-2 years so I would still consider myself a beginner in terms of taking fitness serious...

I’m trying to understand how progressive overload actually works. For context I’ve been lifting for just over a year now, majority of that time spent in a calorie deficit. To give a general idea for you guys over the past year I’ve tracked my lifts, and clearly I’ve “progressively overloaded”...

Anybody else working out in their garage gym this season? My garage is detached and its 0 degrees F outside. Had to bring my barbells inside to warm them up before starting, even fingerless gloves had me losing sensation in the tips. Good thing I picked up a working set of Rogue bumper plates so...

Push A (Chest/Triceps/Shoulders): Flat Barbell Bench Press: 3x5 Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5 Incline Barbell Bench Press: 3x5 Dumbbell Side Lateral Raise: 4x10-12 Rope Pushdowns (circuit machine): 4x10-12 Flys 3 x 12-15 Dips 3 sets bodyweight x 12 Overhead Dumbbell...

Got 2nd in my first show and I did not pose well due to never practicing from being so tired. Wanted to be a pro in my 2nd show no matter what; that’s essentially the only way I would improve in my placing. Decided to just go after it. Self coached since forever. Problems: My planned show got...

Man, I’ve been getting so frustrated, stuck on the exact same bench numbers for almost 2 months. In a calorie surplus. With intent to progressively overload. My numbers have been 85kg for 8-7-6 and with a good rest I still couldn’t break that. Told myself after this session I will drop weight...

So I’ve got terrible insomnia, and as such last time I bulked, the only real way I was able to make progress was to dirty bulk. After such, I dove headfirst into what in the end turned out to be a 5 month cut, ending with crazy leg, ab, back and chest veins. I ended up crashing my hormones (no...

Podcast Timestamps: 0:00- Introduction 4:18- Clinical definition of body dysmorphia 12:02- Managing behaviors that have negative and positive roles in one’s life 34:02- Identifying the functionality of “problematic behaviors” 41:23- The effects of attitudes and bodybuilding vs. team...

Too soft, too small and blames judging for their poor performance. This is usually how first shows go. But why? And mostly, can this be avoided? Of course. Overall Game Plan * Just knowing what you stage weight should realistically be is a starter. Guys have unrealistic expectations and get...

What do you think about this upper/lower split? Is it too much volume? I have about 8 months experience of lifting. https://ibb.co/SJp0wSQ https://ibb.co/r5qKrLz https://ibb.co/59dMp4x https://ibb.co/zSKCV9M