People asking him to show his Bench Press 2 X Bodyweight video as a proof of his statement. Scared of other forumers will bash him

That is an awful news, btw here is a tip. Do eat your calorie maintenance.

Do you know your maintenance calorie? You have to eat at least your maintenance calorie in order to preserve your muscle and mass. If lower than that, you are creating a calorie deficit thus you are going into cutting phase

You are trying to lose weight. Obviously, you won't be able to increase your muscle mass. Since you are trying to lose the fat, continue with cutting first, prolly reducing your body fat to 15% and start bulking phase. Btw, ditch the BMI index.


IIMO, take this 1 week vacation as an off week from your gym. This way, you can reduce your physical and mental fatigue build up. Sometimes, a body need a reboot too, not just PC and other devices.

You are deadlifting on deadlift rack? Aren't deadlift should start from the floor? These are some advices from my current experience.
1. switch your deadlift grip. It is recommended for you to do double underhand for the first few set and the last set, switch it into underhand + overhand grip.
2. My grip for max effort deadlift (1x5) is underhand + overhand but I always do dynamic deadlift 80% 5x5 on another day with my underhand grip. I named this method as grip explosive deadlift (train my grip, aim for explosiveness).
3. Use strap but I wouldn't recommend it as it will train your grip less. If you are aiming for a PR, then it is ok. But somehow you must train your grip onw way or another.

I once used a over + under grip and it is a hell of an awkward grip for me. Seems very discomfort but it get the job done; better than double overhand. But I ain't gonna do that again so double overhand for me all the way. Might not be using any straps maybe until 500 lbs

The best time to workout is when you feel like you want to workout. Doesn't matter if you have higher testosterone in the evening but if you have shitty workout, then you have shitty gain. I always train in the morning, around 8.30 am the earliest (send my gf to uni, I went to Uni gym). Less people and all the gym for me.

I always doing my workout fasted since I'm on leangains diet. Still managed to do Squat PR and Deadlift PR every time I need to.

A huge carb+protein+fat breakfast would do

it means that you have 5 reps for 5 sets

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Added on May 10, 2012, 8:41 pmtotalling your workout to 25 reps

This post has been edited by alien9: May 10 2012, 08:41 PM

any type of exercise will do. basically, a 5x5 routine is for strength training. for a hypertrophy training, medium to high reps (8-12) are used.

you can refer to stronglifts 5x5 for more info on 5x5

He got a lot more lean muscle than you. Or he have a bigger frame.

Lighter?

1kg of fat is the same weight with 1 kg of muscle. But comparing with volume between muscle and fat, 1kg of fat have bigger volume than 1kg of muscle.



This post has been edited by alien9: May 16 2012, 06:43 PM

For education discussion purpose, yeah.

Let see when Expendables 2 comes out shall we? Hahaha

PHAT Back and Shoulder Hypertrophy on Keto Diet. Felt very tired but able to finish all the routine.

I've done:
1. Pendlay Row 6x3
2. Chin Up (Front, Wide Grip) 3x12
3. Cable Row (V-Grip) 3x12
4. One Arm Barbell Row supersetted with Meadow Row 2x12
6. Pulldown (Front, V-Grip) 2x20
7. Triple Triad by CT of T-nation (Front Raise, Lateral Raise and Bent Over Raise in one set) 3x10
10. Shoulder Press 2x10
11. T-Bar Row (Wide Grip) 3x10

This post has been edited by alien9: May 17 2012, 02:18 PM

Power Hypertrophy Adaptive Training (PHAT) by Dr. Layne Norton. Today is the Back and Shoulder hypertrophy day.

Owh yea, forgot that I also do 2x10 Dumbbell Shrug.

Is it normal? -Dan recommend me this routine and I modified a bit.
Well, mine is 34 set for back and shoulder. MelForC3 done 30+ sets just for his shoulder. Hahaha

This post has been edited by alien9: May 17 2012, 02:58 PM

That machine is called pulldown machine. Well, you have bench press for chest, chin up for back and pulldown for back. Is that your today exercise? Chest and Back or do you left some exercises out?

How is your routine? Upper Body and Lower Body Split?

If you have, let say a tricep day, it is best for you to pick several exercises that target different area of the intended muscle. Just like chest, you have upper pec and lower pec. Pick the exercises that will ensure that your upper pec and lower pec develop together, not letting a muscle lagging behind another muscle. Just like the delts, if you only do front raise and lateral raise but didn't do any rear delt exercise, you will have a trouble there.