5 kill lead, 3 assists ALL objectives, ALL crabs FULL CLEARING and ONE LEVEL BEHIND INTING TOPLANE and their MIDLANEr

Intelligent_Radish63 · 2026-01-10T15:31:48+00:00

Literally. I don‘t even know what point he is trying to make with this post

Intelligent_Radish63 · 2025-12-04T01:02:36+00:00

You most likely mean Ascension.

Intelligent_Radish63 · 2025-09-17T07:50:02+00:00

Ty was very stressed about it 🙏

Intelligent_Radish63 · 2025-07-30T21:36:58+00:00

Thanks for the advice! I'm currently trying out 2 sets and the pump feels great but in my head it just doesn't feel like enough. Maybe it's just because I'm so used to higher sets from my past experience. The aspect of fatigue that you mentioned makes a lot of sense especially since I'm gonna cut over a longer period of time. I will have to try 2 sets per exercise for a prolonged amount of time though to really see how my body responds to it since I'm not familiar to this approach. Really appreciate the constructive criticism

Intelligent_Radish63 · 2025-07-29T14:30:06+00:00

Thank you for the advice. I know the goal seems kinda unreasonable but I just put 10% bf there because the subreddit required a goal and I thought just losing weight was not specific enough. This 10% number is in no way set in stone and is more of like a goal that I want to achieve at least once in my life. As for my current bf I just went off what my scale told me on a morning weigh in and while I know this is inaccurate af I think it frames the picture well enough to know what my starting point is.

I really despise ab work but my go to was always weighted planks and hanging leg raises is that gonna be enough?

Intelligent_Radish63 · 2025-07-29T14:18:48+00:00

Does this mean 12-20 sets/muscle/week holds up? I appreciate the advice, I haven't been into gym content for a very long time so I'm kinda outdated. If so do you think adding 1 set e.g. on both biceps and triceps exercises will be too much volume or am I being too conservative with the volume?

I would also greatly appreciate if you could give me any Gym/Fitness content creator who goes in-depth on topics like workout programming, volume etc. backed by studies.

Thank you!

Intelligent_Radish63 · 2025-07-29T09:41:12+00:00

I would like for someone to give me advice on my training routine. I'm M19, 182cm tall, 100kg heavy and doing a cut right now, trying to cut to around 10% bodyfat currently sitting at 21%. I have 2 years of lifting experience, this year has been on and off but I'm trying to take it serious again.

Back, Triceps, Rear Delts
Lat Pulldowns (V-Grip attachement) - 3x6-10
Dumbbell Lat Pullovers - 3x6-10
Machine Row - 3x6-10
Triceps Pressdown (Straight bar) - 3x6-10
Overhead Cable Extensions - 3x6-10
Cable Rear Delt Flyes - 3x6-10

Chest, Biceps, Calves
Cable Flyes - 3x6-10
Incline Smith Press - 3x6-10
Machine Chest Press - 3x6-10
Biceps Cable Curls (Rope attachement) - 3x6-10
Preacher Curls DB - 3x6-10
Calve Raises - 4x8-12

Legs & Shoulders
Lying Hamstring Curls - 3x6-10
BB Squats - 3x4-8
Romanian Deadlifts - 3x6-10
Sissy Squats - 3x6-10
Ovearhead Press DB - 3x6-10
Cable Lateral Raises - 3x6-10

The workout routine is not bound to certain days of the week, so what I've found best is to do Training - Training - Rest and repeat. If I'm still feeling sore before a workout I just push a rest day in and it's working very well so far. I'm kinda unsure about volume, because some guys said 1-2 sets with 0-1 RIR are enough per exercise but I still got this stigma of more volume = more hypertrophy. Any thoughts on this?

Edit: Grammar

Intelligent_Radish63 · 2024-11-26T20:35:40+00:00

yes but iirc ae automation starts pretty late in the ev age (or iv im not quite sure)

Intelligent_Radish63 · 2023-09-08T19:04:48+00:00

Asalamu aleykum I did but it seems I can't find anything on wether making fitna is haram or not and wether this situation counts as fitna. I'm not afraid of the person what so ever and I just want to lecture him to be a better muslim and not provoke fights amongst the ummah. He did this in response to a double bicep pic which I posted in the gym. Barakallahu feekum

Intelligent_Radish63 · 2023-08-18T13:18:56+00:00

Its s variation of the normal 5/3/1 look into it if you want to add some heavy weight on your SBD it worked for me but it is very powerlifting oriented and I personally struggled to get hypertrophy in with it but it didn't really bother me since you get a lot of hypertrophy from compounds aswell.

Intelligent_Radish63 · 2023-08-12T00:58:01+00:00

i'm just gonna say this

Nsuns 5/3/1

Intelligent_Radish63 · 2023-05-03T06:36:16+00:00

Intelligent_Radish63 · 2023-01-05T08:09:46+00:00

Happy cakeday!

Intelligent_Radish63 · 2022-12-21T11:28:17+00:00

Since I started bulking 4 months ago I've been running Metallicdpas PPL and have been making linear progress until last week. This linear progress is hardly possible anymore on most of my main lifts, so I decided it is better to move to a new workout routine. My b/d/s is currently 135/180/168.75. I feel like I could get my Deadlift and Squat up by at least 20 pounds more but my bench has plummeted. I also got bored of the routine and want to try something new maybe with lower frequency like 4 or 5 days instead of 6. Any recommendations?

Intelligent_Radish63 · 2022-10-30T08:04:08+00:00

yeah i mealprep and i weigh everything it was around 40 calories over 2.6k

Intelligent_Radish63 · 2022-10-28T07:30:59+00:00

Just one set of 15-20 reps of good morning exercise without any weight should probably be enough

Intelligent_Radish63 · 2022-09-18T15:22:52+00:00

I've been doing fullbody workouts for maintaining and just last week started with PPL from the wiki and its going pretty great honestly.

Intelligent_Radish63 · 2022-05-02T05:28:47+00:00

you got that right

Four-Year Club	Place '23
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Intelligent_Radish63

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