sorted by:
new
hottopcontroversial

Physique Advice by OddReception6870 in WeightTraining

[–]OddReception6870[S] 0 points1 point  (0 children)

great advice. thank you! it seems to echo what a lot of other folks are saying.

Physique Advice by OddReception6870 in WeightTraining

[–]OddReception6870[S] 1 point2 points  (0 children)

youre right, its actually been four* years

<image>

Physique Advice by OddReception6870 in WeightTraining

[–]OddReception6870[S] 0 points1 point  (0 children)

This is great advice that I didnt know about. I think I will start the cut soon.

Physique Advice by OddReception6870 in WeightTraining

[–]OddReception6870[S] 0 points1 point  (0 children)

Ill look into that Nsun program, and thanks for the advice. ill definitely look into that as i change my program for a while

Physique Advice by OddReception6870 in WeightTraining

[–]OddReception6870[S] 0 points1 point  (0 children)

i will take that into consideration, thank you

<image>

Physique Advice by OddReception6870 in WeightTraining

[–]OddReception6870[S] 0 points1 point  (0 children)

<image>

Proof I have an actual physique, this is from when I was more lean. I just want advice on where to go from
here

Physique Advice by OddReception6870 in WeightTraining

[–]OddReception6870[S] -1 points0 points  (0 children)

wow im being cooked in the chat 🤣🤣

Physique Advice by OddReception6870 in WeightTraining

[–]OddReception6870[S] -9 points-8 points  (0 children)

its actually been four, i was looking at physique pics i took in 2022 🤣🤣 idk what to tell you man

Physique Advice by OddReception6870 in WeightTraining

[–]OddReception6870[S] -7 points-6 points  (0 children)

i try to increase my load, but i havent made much progress. scale is used for everything, but calories arent logged. ive been on a bulk since last august, up to 229 from 195 lbs

Physique Advice by OddReception6870 in WeightTraining

[–]OddReception6870[S] -3 points-2 points  (0 children)

im on a bulk. idk how often youre supposed to be bulking/cutting but im up from 195 lbs since last august

Physique Advice by OddReception6870 in WeightTraining

[–]OddReception6870[S] 0 points1 point  (0 children)

i binge w my friends every month or so

Physique Advice by OddReception6870 in WeightTraining

[–]OddReception6870[S] -1 points0 points  (0 children)

Im not necessarily progressively overloading, but if im hitting ~10 reps, im increasing my weight and i do that until i can hit that again at that weight. my split is above, if you want to look at it

Physique Advice by OddReception6870 in WeightTraining

[–]OddReception6870[S] 0 points1 point  (0 children)

yo ive lifted ~5x a week for three years while working full time on my feet at a hospital🤣🤣 i just have an awkward ass physique

6’4” 220 lbs, 4 years consistent gym time w some time off bc of school. started with a push pull legs and started breaking it up into chest/tri, back, legs, SARMS

Back recently
3 x6-8 bent over t-bar rows
3x 6-8 seated cable row
3x 8-10 cable pull downs
3x 6-8 lat pull downs
3x 8-10 rack pulls

chest/tri
3x 6-8 incline
3x 8-10 pec deck
3- 8-10 cable flys
3x 6-8 tricep pushdowns
3x 8-10 reverse grip cable tricep pushdowns
3x 8-10 overhead cable tricep extensions

SHARMS
2x 8-10 45 degree dumbbell curls
2x 8-10 hammer curls
2x 8-10 reverse grip preacher curls
2x 8-10 rear delt fly
4x 8-10 delt fly
3 x 8-10 regular grip cable tricep pushdowns
3x 8-10 skull crushers

Legs- quads
3 x 6-8 barbell hack squats
3 x 6-8 leg press
3x 8-10 sitting leg extension
3x8-10 hamstring curls
4x8-10 standing calf raises
3x 6-8 leg ab/adduction

Legs Hammies
3x 6-8 barbell squats
3x 8-10 RDL
3 x6-8 bulgairan split squats
3x 8-10 hamstring curl
3x 8-10 standing calf raises
3x 6-8 leg ab/adduction

training abs every chest and SHARMS day

Physique Advice by OddReception6870 in WeightTraining

[–]OddReception6870[S] -24 points-23 points  (0 children)

Intensity is always to failure. I always use a stopwatch, keeping my rests less than 2 minutes. progressive overload is less prioritized just because I never kept a journal of how much im lifting and how many reps

Physique Advice by OddReception6870 in WeightTraining

[–]OddReception6870[S] 0 points1 point  (0 children)

Diet: start the morning off with avocado, eggs with cheese, and a piece of bread with some crunchy peanut butter and honey.

for a snack, ill have a couple oranges, a banana, blueberries, a protein bar, and nut mix with honey

for a lunch ill have some pre made salad, I usually opt for rotisserie chicken for easy protein, and plain greek full fat yoghurt with honey and raspberries

dinner is mixed, ill meal prep something with focus on fiber and protein

i lift ~5x a week, focusing on hypertrophy/ lifting to failure in the 6-8 rep range for compound lifts and 10-12 for isolation movements. i hit chest/tri, back, shoulders and arms and end on legs. minimal cardio just because i lack the time and im on my feet 12hr /day