When you said say eg i bench 100kg x 5 reps, is ut a common knowledge that u always refer to 80kg plates n 20 kg Olympic bar?

Thanks. I always think how de hell i can get myself to swuat and deadlift min 1/1.5x my bw. Now instant 20kg level up...lol

depending on where ur at currently (ie age of training, % bf, and more importantly where u wanna go). Newbies like us can gain muscle and lose weight at the same time...but over time.. that 'benefit' will diminish as u train longer. It will come to a stage where building muscle is pretty much very slow (or impossible)when in caloric deficit.

The type or scheme of exercise is irrelevant (for me la)... as long as the following are fulfilled

1. train each muscle group twice
2. hypertrophy and strength training
3. progressive overloading.

Here is how i usually train. Hypertrophy day :

4 sets of 8 reps . Eg Squats 80kg x 8 x 4. Once reached, progress to 82.5 / 85 kg. As long as i hit all 8 reps with the 4 sets prescribed, i move on 85/87.5 etc etc. Now if i dont, i will continue with the lowered weight till reached target total reps. eg 85 x 8, 85 x 6, 85 x 4, 85 x 3, 80 x 11 (split or one shot).

Ez.. r u smiling or r u cursing when u face the mirror? Lol

Explain bro...

Volumr problem? Don't think so...more like darklight emphasize on the drop set method... Im still clueless why though

Average protein intake is 1g per POUND of body weight. In caloric surplus, its 0.8g per lbs n in deficit sligh higher 1.2g. some even recommend 1.5 to 2g per lbs. Protein in solid food makes u fuller longer too.

Trial and error. Be consistent in yr workout say make it a point mon, wed n fri with a couple of cardio session in between. Monitor again, too fast then reduce, nothing moving on the scale, u got yr maintenance calorie

Toes slightly pointing outwards, think left leg abt 11oclock n right about 1 oclock. Toes pointing striaght at 12 u will definitely feel ur knees caving in when u move up

35 sec interval between compound lifts? Im not sure why would u wanna do that... To maintain fat loss?

How frequent di you train? U did not mention cardio? Skip totally? If you do, then incorporate back cardio workout. Not for fat loss but so u can eat more. U shud know how low carbs over extended period of time will do to yr body.

Kipidap bro... Gym is always considered a luxury for family guys like us. Training only when kids r sleeping and usually done in a rush.

Errr... I have to disagree. Building a desired physique cannot outweigh the family especially those married n have kids like me for example. Another school of thought is that i work around my family time. Wife happy, kids happy and i still progress towards my desired physique. Double joy hehehe.downside is, i haf to work and plan wayyy ahead for this such as working out during lunch hours and very early in the morning. I do most of the cooking at home so food is not an issue. Chicken breast for me, drumsticks for wifey n kids. Eating outside, either i take a hit or i dont eat.

Trust me, the satisfaction of balancing both cannot be put in words.

Most ppl r not into competition so why bother to go to sub 5-6℅ bf. To me,as long u got visible abs then ppl will envy. Even then, how often u take off shirt in public? Lol... I rather be focusing on getting bigger at this moment.

Wendler 531

How can you setup a mixed grip deadlift wrongly??? its the same as you use a double overhand grip. I do not think you need to use straps for now. Try it, nothings gonna tear unless you start yanking the weights up.

Rawwww powaaaaarrrrr.....

Just belt n straps for me.

Knees caving in usually boils down to a few culprit, foot placement, weak glutes?, stance etc. U need to deload ie go lighter and find out for yourself whether it is form issue or other issues. Getting some equipment will not help.

Being sore or not sore does not indicate anything. First time workout sure will feel it, it gets better as u progress.

1. Yr workout program sucks. Where r yr squats, deadlifts?
2. Failure has its place but not everytime n on every exercise.