Program calls for 75% of 1RM but it is at 297lbs, should i go down to 295lbs or up 300lbs?

Gym has no increments lower than 2.5lbs

Hi, I just got acces to my workplace gym, so untill now I had only bench, barbell, dumbbells and door pull up bar, now I have acces to proper pull up bar, proper bench with fail guards, cables machines for back, cable machine with height adjustment and most important leg press/hack squat machine.

So far I worked out 4 times a week, but I had my bench at home so I was able to work out also in weekends.

Im at work only Monday to Friday, but im not sure, should I:

Upgrade my push/pull to push/pull/legs, and train 5 times a week with weekend off, legs once per week, or

Go for bro split, and train every part of my body once per week

Have to say, shorter sessions would be more desirable, because I will finish work after midnight, so I dont want to work out till late hours. And I dont want to work out before work, I just dont think showers are private enough

PEOPLE STOP POSTING YOUR BULK OR CUT OR OBVIOUS ATTENTION SEEKING POSTS DUDES POST THEMSELF SUPER 10 PERCENT LEVEL BODYFAT AND THEN SAY BULK OR CUT BRO? LIKE BRO THERE’S A BULK AND CUT THREAD FOR THAT OR GREG DOUCETTE’S NAKED MEN FORUM BUT THIS FORUM IS FOR WORKOUT RELATED STUFF ONLY NOT TO SHARE YOUR NUDES

Most posts stating "Should i bulk or cut" Most likely the inquirer wont even listen to the advice given and will most likely just cut because their favorite influencer on Instagram is lean as heck so they too wanna be lean.

Yo guys! Looking for help. The thing is that I'd want to get bigger arms but in order to do that I need bulking? But at this stage I have a kind of love handles and a belly? so bulk or cut or what?

170cm, 130lbs/59kg

Is that common? I also have fatigue, and muscle soreness. But is insane hunger also a overtraining symptom?

It might sound weird, but I try to eat as little carbohydrates/fat as possible after my workouts since that extra energy from such caloric intake wouldn't be needed throughout the rest of the night/sleep. This way, my body would have to use my fat reserves for energy consumption, and therefore, my BF% would increase at a lower rate while bulking.

Does this make sense, or am I exaggerating or doing something stupid?

Just curious on the general opinions on this. When tracking calories I've always recorded my workouts to add calories back on, mainly to make sure my protein target for the day is being adjusted.

I know that fitness trackers overestimate the amount of calories burned so I do adjust this depending on my goals, but curious if I would be better off just working this into my normal daily macro goals and spreading it across the week?

Just finished phase 2 of Jeff Nippard’s powerbuilding program.

In phase 1, my bench press increased from 260-285 (14 weeks)

In phase 2, my bench has only increased from 285-290 (12 weeks). This is a PR for me, but I was hoping to hit 300.

I knew I wouldn’t maintain that speed of progress since I’m not a beginner, but I’m a little disappointed by only a 5lb increase. My squat and deadlift both went up by 30+ lbs.

I did just return from an out of rhythm work trip where I drank pretty heavily and I usually don’t drink hardly anything at all.

Should I retest in a week or two under better circumstances, or just swallow my pride and start phase 3 and my current max number?

Hello everyone. Wanted to get your guys advice on what I should do here as I’m not sure due to my goals. A little History about me, I lost about 100lbs when I was younger and have just kinda spun my wheels in the gym since.

Goals: I want to become strong aka rep 1/2/3/4 and rep a 1 plate chin up and dip and then 2/3/4/5. Also training to overall look better w/o my shirt.

I’m M23, 5’9” 172lbs and have been eating 1700 calories to cut to 150lbs as I thought it would be better to cut the rest of my body fat off me before lean bulking but am unsure if I’m just spinning my wheels or not.

Training: running 5/3/1 Squat 230lbs x5 Bench 190lbsx7 OHP: 135lbsx5 DL:360lbs x5

What do you guys recommend I do?

Link to some pics of me currently:

https://imgur.com/a/gRH2Bf6

Any advice is appreciated. Thanks in advance!

Rn l'am doing a hypertrophie Phase but want to combine it with a powerliftig Deadlift Programm. Is this possible in you opinion und when yes which plan would you recommend when I want to deadlift 2 Times a week.

I have heard the conjugate system is primarily geared towards equipped powerlifters? The program also seems at a glance as something meant for equipped lifters but I am really intrigued by the whole system and I have heard across some raw natural powerlifters saying they swear by it. Are there some kind of modifications or way of implementation that can be carried out to make it suitable for a raw lifter? There used to be some massthetics power systems program based off on westside principles for raw lifters but I cannot find that program anywhere. Also is it necessary to have the chains and bands I cannot use those in my commercial gym rip

People realized they can’t post their bulk or cut shit in the other lifting subreddits so this sub is getting flooded by them

I’m someone with a bad habit of doing too much. For the past year I’ve bastardized every program I’ve run by adding sets, supersetting, or raising the percentages of the lift to make every workout an absolute grind. I’ve ended up spinning my wheels in terms of progress with both strength and size.

I know it’s wrong and it’s given me a shitty relationship with the gym. I either go in and crush myself but make no progress, or I go in and run a program as written and feel crappy because I didn’t do 30+ sets in a workout and my watch doesn’t say I burned 500+ calories.

I thought I would fix this by adhering to high volume program like Nsuns to satisfy the volume craving while actually making progress but now everyone is telling me Nsuns is a dumb program meant for beginners who have a lot more room for newbie gains and strength/form adaptations to keep making progress.

I feel stuck and lost and appreciate any help finding a program that will have me training smarter while also feeding the hunger for volume. Thanks for your time!

https://www.reddit.com/u/Delicious-Tomato-960/s/PIWcHec95K

This is me at the lowest point of the squat. Is this squat considered deep enough? Genuinely curious.

Do you use weighted DIPS in your chest workout like supplementary exercise for bench press? What is BP/Dips ratio and is it carryover good? As substitute exercise for BP ( because i can't doe it right now) plan to do weighted Dips.

First month 3 cycles

Dead start bottom position concentric (explosive singles every 30 sec. aim to do 15 reps with 1 RiR for starting strength, RFD) /eccentric ( first cycle 2 sec. eccentric, second cycle 1 sec. eccentric, third cycle 0.5sec. eccentric for absorbation of eccentric forces) add weight when 20 reps done (one cycle).

Second month 3 cycles

Eccentric ( first cycle 2 sec. eccentric, second cycle 1 sec. eccentric, third cycle 0.5sec.) / concentric (explosive singles every 30 sec. aim to do 15 reps with 1 RiR) practice transfer from eccentric to concentric movement utilising SSC add weight when 20 reps done (one cycle).

Third month

Supramaximal eccentrics 10 sec./EQI ( going as dip as possibile and holding position for as long as i can ) 5x1,6x1,7x1,8x1 for strength and hypertrophy. Maximal ( overcoming) isometric in three positions bottom mid and top) for 10 sec. each with supramaximal weight (can't be lifted concentric)/3x5 1 set after each position hold with explosive intention free fall rccentric speed.

For better transfer to BP body at 45° angle and 55 cm hande placment like on Barbell.

Hey everyone, I purchased SBS Programs and I've been thinking of running the Hypertrophy template.

Background:

21 yo

177cm

2y of consistent training

Newly introduced to freeweights and so far has only trained with machines because they're considered more "optimal" (a choice I so, so, deeply regret). Moving to freeweights made me want to become a powerbuilder, so I've decided to run the Hypertrophy template to focus on priming my body and technique for the heavy weights to come.

I'd like to know what you guys think of how I organized the split.

Primary (SBDO) exercises rest period is 5m

Secondary (aux) exercises rest period is 4-3m

Back exercises rest period are 2-3m

Accessories are 1m

(x marked exercises are ones I haven't ran yet and therefore cannot estimate weight)

​

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https://preview.redd.it/gciqikpta3vc1.png?width=558&format=png&auto=webp&s=6ced1e3df4740ca0107a59f73d82c3e1a7ccfd96

I appreciate any and all replies, thanks!

Hi there,

I always had narrow bones shoulders and would like to achieve that “V” tapered look that has defined delta.

Anyone can recommend a good shoulder exercises that I can add into my 4 days upper lower program?

Here’s an example of my exercise list.

Day 1 Upper Hori push: bench press Hori pull: DB rows Vert push: OHP Vertical pull: banded chin ups Chest: DB chest Press

Day 4 Upper: Hori push: bench press Hori pull: DB rows Vertical Push: 1 arm seated Press Vertical Pull: banded chin ups. Triceps: push downs. Biceps: BB curls.

Thank you

So yesterday i was hitting arm with a buddy, we were using a 50lb curl bar for 2x13

As I finish my set i go to rerack. As i’m walking to rerack i shifted my body to the right away from a bench. As i reracked i had a movement to where it felt like i did a lower cable fly while reracking.

Felt a pinch in the middle of my right pec that stung for like .5 second but didn’t bother me afterwards. I continued the workout with no issue in my chest with doing 30lb lat raises and 17.5 pound cable lat raises.

Came home and ate and had no issue. Fell asleep around 930-10 and woke up around 2 to use the bathroom and right side was decently sore.

I’m guess this is a very small strain or something in that field. did some stretches to help and it worked and now my middle delt has felt pretty stiff since

I had a slap tear in my rotator cuff tear 1.5 years ago in my left shoulder (rehab route) so i’m pretty familiar with injuries

Any advice on what I should do? I’m a student as well so with finals coming up in about 2-3 weeks i won’t be able to see a sports med doc until late may.

Just thought I would drop some helpful things I’ve found that the GHD sit ups help with:

1. GHD sit ups help with back flexion. Doing compound lifts all the time that force you to have high stability can leave you with a stiff back that doesn’t tolerate much range for flexion or extension. GHD sit ups in a full range of motion will force you to extend your back, and you can work up to it. I couldn’t do them at all at first because of how hard it was on my back. Now I do them plate loaded and with a fuller range of motion. A back that is intolerant to much flexion or extension is a compromised place to be.

2. GHD sit ups help with people who have difficulty or pain/injury in the shoulders from hanging leg raises, with the same if not better result.

3. GHD sit ups are more stable and able to be loaded. You won’t have to worry about swaying or swinging like you do with hanging leg raises. Once you’re used to them you can load it with plates.

Hey guys, I know I’ve been posting a lot in here about programs but I promise I’ll stop soon lol. Right now I’m stuck between choosing either the bullmastiff program by Alex Bromley or Jeff Nippards powerlifting program. Does anyone have any experience with one or the other and which one should I choose? My overall priorities/goals is to build muscle and strength, and I’m not prepping for a meet or anything like that. I also prefer lower volume and higher intensity if that matters.

Hello everyone, Am thinking of starting a 12 week's power building program, but am in a weight loss process right now (calorie deficit), will it be effective doing both ?

I am going to start 5/3/1 soon but I have a problem. 5/3/1 only has 1x frequency for each powerlift. Is there any way or modification I can do to the program to make it 3x for my bench 2x for my squat and 1x for my deadlift? Can anyone help me out

Has anyone here tried Jeff nippards power building program? If so, how was it? I can’t decide if I should run his phase 1 or some other program like bullmastiff of 531 bbb.