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  1. Bulking cycle or cut

    Lean bulk.
  2. Tofu Pasta Recipe

    Yes it will! You have to add some passata (or small pieces of tomatoes), some drop of oil and you can eat it. Basil, at the end, will give it a little taste of Italy ?
  3. The game changers on Netflix

    I'm vegan, and that doc is garbage.
  4. German Volume Training. (GVT).

    If it can help you. https://www.t-nation.com/training/german-volume-training-the-real-story
  5. @[email protected] Chapo what do you think about it? https://www.t-nation.com/training/primer-52-the-program
  6. 531 pr sets or 5's pro

    I'm following BBB 5s pro (you could find it on 531 Forever). Basically week 1: Warm up Main work=65% 1x5; 75% 1x5; 85% 1x5 BBB=50% 5x10 Assistance (Push/Pull/Legs 25-50 reps) No joker/PR sets, only 3x5 with main lifts. On week 2, you have to change the percentages, but sets are the same 3x5, and so on...
  7. @El Chapo could you give me any links about minimum fat daily? Thanks
  8. @AestheticManlet I'll follow your advise.
  9. Silver 45 424 posts Report post Posted April 29 @swole troll I changed something: Lower A: Squat 3x6-8; RDL 3x6-8; Leg Extension 3x10-12; Seated Leg Curl 3x10-12; Standing Calf 4x15; Rear Delt Raise 3x10-12; Lateral Raise 3x10-12. Upper A: Bench Press 3x6-8; Meadows Row 3x6-8; Incline DB Press 3x10-12; Lat Machine 3x10-12; Rope Pushdown 3x8-10; Hammer Curl 3x8-10. Lower B: Front Squat 3x6-8; RDL 3x6-8; Leg Press 3x10-12; Standing Leg Curl 3x10-12; Seated Calf 4x15; Rear Delt Raise 3x10-12; Lateral Raise 3x10-12. Upper B: OHP 3x6-8; Chin Up 3x6-8; Dips 3x10-12; DB Row 3x10-12; CGBP 3x8-10; Barbell Curl 3x8-10. I'll use your advise, same weight for all sets. What do you think about?
  10. Thanks Swole, I'll follow your advise, very appreciated. And thanks all!
  11. Swole, now I get the picture (more or less ), but would you prefer same weight for all sets, or reverse pyramid 100Kg-95Kg-90Kg (Lyle suggests that)?
  12. Thanks Swole, I'll follow the same approach with all the exercises, right?
  13. Hi Fongtu, I was in cutting when I started Gamma Bomb (I'm in cutting too ) and now I'm feeling myself quite tired.
  14. Taking Upper example from link: Flat bench: 3-4X6-8/3' Row: 3-4X6-8/3' Incline bench or shoulder press: 2-3X10-12/2' Pulldown/chin: 2-3X10-12/2' Triceps: 1-2X12-15/1.5' Biceps: 1-2X12-15/1.5' "The first 2 weeks are submaximal run-ups where you are working below your best weight for the rep range. You might go something like 80-85% of best (e.g. if 100X8 is your best, go 80-85 lbsX8) in week 1 and then 90-95% of best in week 2." Flat bench and Row are main lifts in this case, how could I start a progression, only with autoregolation (never go to failure on any sets)?
  15. Hi swole, this is my last week of Gamma Bomb. GBR will be next week. Main lifts are the first two compounds, I.E. Lower A: Squat and RDL 80% 1RM Lunge and Leg Curl will be 70% 1RM just for volume. The same approach I'll do with Upper A, Lower B and Upper B. Thanks about OHP, I'll switch Incline Bench Press on Upper B with OHP (I'll treat it as a main lift).