I am considering 531 BBB and ph3 by Layne norton. Which would be the best option ?

I'm wondering if you guys can help me out here? I have a few goals and they're kind of contradicting.

1. I want to join the 1000 pound club by the end of next year.
2. I want to grow my chest and legs
3. I want to burn this excess fat on my stomach

So I've increased my strength a lot over the past few months. My muscles have certainly grown.

I would say for the next few months my priority is increasing the my bench, squat and deadlifts. So I know at this moment I need to be in a caloric surplus. I'm getting my protein. My question is when is a good time to start cutting fat? In the beginning of January I'm planning on going into an active recovery Cycle for about a week or 2 where I'm not lifting very heavy and focusing on letting my muscles heal. Will this be a good time to go into a caloric deficit and focus on fat loss? Or will that cause atrophy even if I'm getting .7 - 1lb g of protein per pound of body weight?

I usually go two minutes between sets. Is that too long? Should I go up in weight since I don't feel taxed? Thanks and I'll try to be more specific if asked.

Hello ,so I’m 5,6 165 pound ,it’s might not sound a lot but I wanna lose my body fat and get abs,what’s the best way to lose body fat

God has granted me extremely large and Muscular calves and I despise this at times. Cowboy boots, tall paratrooper style work boots, tapered pants are all sacrifices I made because of Genetics and leg training. The issue I bring today is are there knee sleeves for guys like me? My knees are in pain if I squat and I would like that to stop.

34.5cm knee, 41cm calve.

What size should I get?

And do the sleeves loosen with use?

Tossing between M and S

Hi All,

Just after a second opinion, I’d say i’m an intermediate. March this year I broke my humerus competing, since then I’ve got myself a great coach and we’ve built back up to pre-break numbers! To add some context I’ve been signed off completely healed and fit for 4 months now and have no doubts about my ability to train.

We’ve decided to do a Meet at the tail end of this month, which I’m starting to get extremely nervous about (naturally) but I know if I don’t get this under my belt I’ll forever put it off and possibly never compete again.

Has anyone had a similar experience?

Powerlifters from India or anywhere, could you guys recommend a good belt which is affordable ? I’m a beginner into powerlifting (3 months)

17y, 79kg, training for a year, currently with my 1RM being: Squat-90kg, Bench- 72kg, and Deadlift-110kg. I want some tip off you guys of what streght program(Preferably 3 days) i can, just finished a 531but didn't liked, i was thinking doing smolov but is to advanced, please give some tips.

PS: Sorry for bad english

Can someone suggest a good (or the best) free power-building program for beginners? I have Jeff Nippard's Phase 1-2 program routine, but I’m not sure if there are better options out there that go into more detail and are absolutely beginner-friendly.

So I created an app that tracks fitness related products. If the item passes a discount threshold of 10%, it will be updated on the website daily. I initially used this tool for myself and shared it with a couple of my friends. They loved it and encouraged me to make it available to the public.

Currently monitoring prices for Amazon, Alo, Rogue Fitness, Titan Fitness and plan to add more vendors/sites in the future. My ideal vision is a central hub for discounts across the fitness industry.

I'm personally funding the website and the system from my own budget. I'll strive to keep the app operational as long as my budget permits. Please let me know what other products you would want to see on this website.

Website: Doyouevensave.com

Been running GZCL variants, not having much progress, lifting for 1.5 years.
1.80 cm 108 kg / S: 170kg | D: 175 kg | B: 110 kg | OP: 85 kg.

Hey guys, recently gotten back into power building and want to get a better overhead press as well as putting a bit more size on my arms? I run this routine once a week, is that too much accessory work for biceps?

Peter MD must be the squeakiest TRT place to work with. They want you to work around rubber bits in your vial. Soon as you bring it up, it's ok talk to the Pharmacy, not to us. They're awful so far. What a disaster it has been so far. Testosterone is to be left in it's original bottle and they're telling me to pack syringes. It will break down rubber over time. In the syringe 💉

I used to be a gym regular and decently strong, but haven’t gone in 5-6 years. Started going again in July on. Been doing a PPL 4x a week and made good progress on my physique and feel like it’s coming back quickly. Generally the advice I’ve always followed is stick with linear progression for as long as possible, and I feel like I should do that because I’m still at a beginner stage. However, my bench and deadlift have stalled out, or come close to it. I currently weigh 168 and am on a “cut” (I quit being strict with it about a month ago and have basically been eating maintenance), and I stalled out the last few weeks at a 240x5x3 bench. I just did deadlifts, and after 285x5x3 I got my reps but was so drained it took like 20 minutes before my glutes were un cramped enough to do the rest of my workout. Squat isn’t stalled yet but it’s close. I’ve already deloaded.

It seems like it might be the time to switch to a less linear program, but I still feel like I’m too weak to do that. My numbers are still beginner level so I feel like I’m wasting potential strength gains by going to a different program too early. What do yall think?

I am new to powerbuilding and looking for some guidance. Currently, I’m on a fat loss program, aiming to lose the last 10 kg, which has been quite challenging. I understand that strength training may not be optimal during fat loss, but I’m determined to make progress. I feel quite weak compared to others, and it’s disheartening to see younger people lifting more than me. My goal is to build enough strength and confidence so that I no longer feel embarrassed.

Here are some questions and doubts I have: My current dumbbell press PR is 17.5 kg per hand for 4 reps. After doing a warmup set of 8 reps with 7.5 kg per hand, should I move directly to 17.5 kg and aim to increase it to 6 reps? For my second set, I plan to use 15 kg for 8-10 reps, and for the third set, 12.5 kg for higher reps.

Would this approach be considered powerbuilding? Will it help me gain both muscle and strength? My plan is to start with a weight I can lift for 1-4 reps for the first set and then transition to hypertrophic training with weights I can lift for 8-15 reps in subsequent sets.

Listen I'm 33, 165lbs . I've been just working out from home since I was like 14 on/off. I'm not super consistent but for sure 4-5months/year I work out about 2-3x/week pretty hard.

I didn't used to bench much I've just done it for Hockey and 15years of martial arts. Now I've been benching for 2years on/off, I'm at about 200 lbs bench, I can rep about 5-8 of that. But my arms are always PROFUSELY shaking. If I drop it to 180, I can rep 12 and still shake... I heard things about CNS. Not sure what to do to resolve this it's so annoying.

https://www.instagram.com/reel/DBK_2vsPMNY/?utm_source=ig_web_copy_link

She is just 13 years old. I have much bigger quads than her, but she is still lifting more than me. I have heard that even for neuromuscular adaptations, you need to have good muscle size.

Help bc I’m getting hella annoyed I should’ve hit 225 bench months ago Hit 215lbs bench months ago like aug september, repping 185x5 since like July, got wisdom teeth out bench decreased then got my bench back to 185x5 in August September

Start November I could do 185x6-7 easily and 205x3ish Last 3 chest days bench went back down to 185x5 205x2 for like no reason

Splits been chest tri back bi shoulders repeat then rest Sunday Been doing 3-4 heavy sets bench, 2-3 sets heavy incline bench, 2-3x vbar pushdowns, 2-3x overhead extensions, 2x weighted dips, then 1-2 sets weighted dips

I am looking for a 6 week program that specializes in the deadlift. I've ran candito's 6 week program three times now and its given me good results, but I'm starting to get bored of it and my deadlift isn't progressing that much. My squat and bench went up by a good bit but my deadlift barely increased. I think its because it doesn't have that much deadlift volume and when I do deadlift its when I'm already fatigued from squats. Does anyone know of any good deadlift programs that are about 6 weeks long? The reason I can only do 6 weeks is because my school's weightlifting team begins soon and all I have is 6 weeks before that starts. Thank you

I'm currently at a 85kg bench ish (haven't tested super recently) I've been training for about 7 ish months and don't have amazing form and technique on bench. Do you think it's realistic If can reach an 100kg bench with correcting my form and gaining strength over December?

I have seen several older posts about these but trying to decide on Trulap vs. Snode adjustable dumbbells for my home gym. I am leaning toward the Trulap but am a little turned off by the weight intervals but, other than that, seems like they are the better product than Snode. Anyone with any experience you are willing to share?

Hi guys,

I know that the correlation between benching for reps and 1rm is just "theoric" and there isn't necessarily accurate, but isn't it strange that i can go for :

- 80kgx14 reps
- And struggle going above 90kgx5 ?

In theory, max 1rm in first case is 117.3kg, while max in second case is 101.3kg, this sound like a big difference.

Am i simply much better at benching reps, over raw strength ? Have you been in this situation before ?

Thanks for your insights.

I hit a plat

I will say this first i dont think my question will give me better gains its just i like lifting so i want to do it often and thats why im asking my question

Has anyone tried lifting as often as possible maybe ecen two a days but at least training 6 days per week my goal would not be to do more but the same volume just split up over more days. If you have tried it and have any tipps for it

(im a student again so got no jobs right now and got lots of time on my hands and can eat and gain as much as i want)

I'm 36M, and am by no means an expert. I'm not a master of programming or anything like that. Just thought I'd share what worked for me, since I've been getting a lot of info from this sub over the past year.

In July of this year, I was benching 225x 5-6 reps. Today, I can bench 225x13 reps, 275x5 and 300x1 (with some left in the tank). So I've jumped up quite a bit. I haven't tried a true 1 RM since July. Will be going for it toward the end of December. Goal is to get 315lbs before the calendar turns.

Anyways, here are 6 things that I changed since July that really helped me.

1. Focused on a proper warm-up that also engages my back, specifically my lats (a couple sets of full contraction pullups, and single handed row, probably 5-6 RPE)
2. Benching 2-3x a week, instead of 1-2x a week. I have a 5x5 day, an 8x2 day, and a hypertrophy/technique focused day.
3. WRAPS. This made a really big difference. I never used wrist and elbow wraps before, but using them now makes me feel stronger and more secure throughout each rep. I want to say they added 10lbs to my bench immediately.
4. Focused accessory work. I focus on full contraction work of the triceps, back and shoulders.
5. Pin Presses. I found out about these on Alexander Bromley's YouTube channel. They have really helped with my chest drive (bottom half, up). Game changer for sure.
6. Nervous system/psychological ON-Switch. Wasn't really sure what to call this, but this is how it feels. During my warm-ups, I will load the bar with 365lbs, and just lift it off the rack and hold it above my head for 10 seconds. I do this twice. I then go down to 315lbs, and do a single negative rep. As slow and controlled as possible down to the safety bars. When I then go to my working sets, a weight like 245lbs feels so much lighter than if I were to go to 245lbs directly.

Obviously there is a ton of good info out there for people to use. I just wanted to share what's been working well with me. I'm planning on tweaking this program probably at the end of January, to re-stimulate growth/do something different.

Respect to everyone here, and good luck on your lifts going into the new year pretty quick.