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    Adding Volume To Frequency

    Concerning a few of the recent study results I've read, it seems pure volume (less weight) is just as effective for hypertrophy as the 'typical' lifting programs.... So I'm doubling up my sets.... 3 and 4...and still doing upper/lower splits with maybe 80 to 90% my 10rm Sent from my SM-G935W8...
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    So... This Is Me Currently

    Never see many pics here, so I thought I'd put up a couple of where I'm at in my cut right now. Just about 168Lbs....need to lose a few more off the abs...particularly the lower abs. Going for a Ryan Reynolds type physique. :) Sent from my SM-G935W8 using Tapatalk
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    When To Know You're Over Training...?

    So, during my bulking over the winter, I was doing 4 sets of bench presses as my core chest exercise every other day (3 times a week). Also 1 or 2 sets of dips and alternately 1 or 2 sets of inclined flies. So I've noticed good growth on my pecs compared to all my other muscle groups (except...
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    Cutting Complaints.... Ugh,

    Gotta hate it when you drop 1000 kcal daily, and you don't lose an ounce of weight in your first week!
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    Reasonable To Expect 5lbs Muscle In 20lbs Bulk?

    Actually, closer to 25lbs than 20...over a period of approximately 5 months, a fairly dirty bulk (500 to 700 kcal over maintenance, daily)... I'm hoping for 5lbs of muscle (my cut therefore will be closer to 15 or 20lbs)
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    How Much To Bulk? When To Start Cut?

    I was ripped this past summer at 155lbs, in the fall, started dirty bulk with 3000-3400kcal daily... 190+g protein. SD'd over Xmas (but gained a few pounds as well!), gaining faster than my projection (wanted to add 20lbs by end of February). So I'm at +20 lbs now... Noticeable belly fat (at 45...
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    More Targeted Glute Work... Squats?

    I have but been doing squats very long, so I only at 175lbs... Lowering far enough to get my thighs parallel to the ground only. Is there a technique that more targets the glutes? Or a different exercise? Thanks
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    Fiber.... Fit It Into Your Cut?

    Having a hard time getting enough daily fiber... 10g or less. Digestion is pretty slow, obviously. Keeping my carbs and protein intake high enough leaves little caloric room left to 40g of fiber or so while cutting.... I've added phylum fiber when I can, but it isn't enough. Anyone else? Tips?
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    "heat Therapy" After Workout..?

    Something I've been doing the last couple of months, initially as an aid to metabolism and fat burning, is to have a long, HOT soak in the tub after working out. But thinking about it more... You know when you're exposed to cold, your capillaries close and blood flow is restricted from going to...
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    Further Observations On Bulking And Cutting...

    A few things... So, I've been dialing down the calories all this year... The last time I SD 'ed was last year, I think.... Been working in the 8 to 12 rep range all this year. Steady weight except it I feel a strain then I'll reduce weight and climb back up again in subsequent workouts...
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    A Different Way Of Employing Hst...?

    Looking at the vanilla HST routine, it would seem to me that doing 3 separate "mini cycles" of the typical 15,10,5 reps is a bit inefficient, with regards to load progression.... I would think a better way might be to stick with one Rep range cycle, for example the 10 Rep range, and start off...
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    Protocol For Alternating Exercises In A Block...?

    For example, doing deads one day, then squats the next exercise day... How do you typically follow? For example, if I'm doing 10lbs increments, 200lbs on my dead, then 210lbs on my squat, the next time on deads I go for 220lbs to keep the standard progression...? Or is it better to do, say...
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    New Pr's On Some Exercises At End Of Block

    I'm at the end of my 10rm block with PR's on most lifts... Fell short on my pull up's (but I want to go for it again) and my bench, while at a new PR, I feel like I got another 10lbs in me. What should I do? Do a 7th day workout? Just push for those exercises? Just move onto 5rm's? Thanks
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    Wungun's Lifting And Eating Log

    I thought I'd start a log on here so everyone can see what I'm doing...and doing wrong. I've been notoriously slow at putting on muscle. It'll become obvious to most here as well, that my push exercises are pretty lame while my pull exercises are pretty good. I blame the rock climbing:) I'll...
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    Tell me again about TUT and 5rm's

    I restarted my 10rms after 6 weeks of 5rms (with extra metabolic sets)... On my first round of 10's, 6 increments below my max, the app I use to keep track of my lifts is telling me I am moving more weight total for the day than I did on my absolute max 5rms for the same exercises! Tell me...
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    Refeed day.... WOW!

    Some of you might know that I'm trying the carb backloading diet... About 500-700Kcal under maintenance. I did a refeed yesterday... About 2000 calories over my maintenance. And this morning, I look like I put on 10-15lbs more muscle! Incredible! Over 300g of carbs I took in, and 160g of...
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    How much "bad" protein powder do you consume?

    Doing some research on whey protein powders/supplements... And I'm not liking what I'm reading. Most of you have heard about denatured (Or more aptly, undenatured) whey powders, which is s'pose to be a good thing... But they whey that is used comes from cheese byproducts, which comes from milk...
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    Ladder sets and 4+2 clusters

    So I've been on my 5rm phase for almost 6 weeks now, hitting new PR's and feeling pretty good. But I'm surely maxing soon... As I'm in a cutting diet, I don't want to stop to do an SD as I have maybe 3-5lbs to drop til I'm happy. So I might try ladders and 4+2's on my main compounds to keep...
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    Almost done cycle, but still cutting... What to do?

    I think I can forge on for another week or so, but my body is beginning to feel maxed. I really don't want to start a SD while I'm still cutting down... So what should I do? Maybe start a cycle of 10's...?
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    How many max sets per week..?

    Part of the philosophy of HST is volume per week, not per day... Is there a "too many sets" per week, for a specific compound/muscle group at which point you're being detrimental than beneficial? For example, I've been hitting my upper pecs hard lately, because development of the muscle was...
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