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Thanks for that Browner. I only use pin loaded machines for exercises such as lat pull down & seated row and legs (unfortunately can’t do squares/SLDL as I have a lower back problem). I use barbells for others.

The pin loaded machines do have the weight on them but machines are different. Some have the weight listed as the weight of the plate in the stack and some are weight at the cable. For example, 50 kg could be the weight of the stack or could be at the end of the cable. It’s different depending...

Hi Guys I am 1 week into my 4th cycle and my gym has gone bust. I have to join a new gym which is fine but my problem is that I established my RM’s with that pin loaded equipment. The new gym I am joining has different equipment and the weight at the end of the cable is not the same. As I am...

I plan to extend beyond 2 weeks of 5s in this cycle, either with 3s or negatives ( my 5rm’s are 10-20lbs heavier than my last cycle which will be a stretch to say the least. I’m counting on being able to do them by the time I get there). This means little likelihood that I will be able to...

At 500 cal surplus a day I’m looking at only 750g gain per week. Probably only gain around 4 kg on a cycle of which some will be fat. Any less than this and I don’t think I will gain anything. On previous cycles I have actually lost weight due to insufficient calories. Plus, I tend to lose fat...

I set my diet plan as follows; 73kg x 24 hrs bmr 1.4 x activity level 600 calorie surplus for total 3000 calories 160g protein from powder, dairy and lean meats 85g good fats from oily fish, olive/canola oils etc 380g carbs, mostly complex Zero alcohol. Will raise the protein and drop...

Thanks O&G. I currently have 3 scoops of Vital Strength Pro (34g protein) after every workout. Is that sufficient?

Hi Guys Also just come on line after reading posts for ages. I’m 45, from Australia and been lifting for about 5 years with very little success. I’ve been doing HST for 2 years without achieving my goals but thinking that was my fault. I started my 4th cycle last night with some serious...