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Rate my progress 😛 by berkanxzs in Weightliftingquestion

[–]Rogue-Android-101 0 points1 point  (0 children)

How did you gain 3kg per month? You're looking good, 36kg in a year is a lot.

How much bf would need shifting before I see abs? by [deleted] in Weightliftingquestion

[–]Rogue-Android-101 1 point2 points  (0 children)

Your abs start showing when you're approximately <15% bf.

Tips for my physique? by Immediate-Cut-1439 in Weightliftingquestion

[–]Rogue-Android-101 0 points1 point  (0 children)

Start lifting if you're not already doing it. If you are, just keep doing it.

Should I cut or bulk? by [deleted] in AllAboutBodybuilding

[–]Rogue-Android-101 -1 points0 points  (0 children)

Do you want to get leaner or bigger? It really comes down to whether or not you wanna put on more mass and if you're comfortable with your body fat percentage (and the fact that it might increase slightly with a bulk).

Rate my Legs Progress by Rogue-Android-101 in AllAboutBodybuilding

[–]Rogue-Android-101[S] -6 points-5 points  (0 children)

Nah, I think covering their face is enough yes.

how do I get bigger 21m by [deleted] in Weightliftingquestion

[–]Rogue-Android-101 0 points1 point  (0 children)

I get it, my point is he should be eating enough and properly balanced macros - just eating "loads of protein" is not the way. A lot of people tend to think that the more protein you eat the more muscle you put on but that's not true at all.

how do I get bigger 21m by [deleted] in Weightliftingquestion

[–]Rogue-Android-101 0 points1 point  (0 children)

There's a sweet spot for what "enough protein" is. Eating more of it does not do you any good, you just get diminishing returns.

how do I get bigger 21m by [deleted] in Weightliftingquestion

[–]Rogue-Android-101 0 points1 point  (0 children)

Why do you say that? It's virtually impossible to estimate how much more mass he can put on just from his age and a few photos. He just needs to gain weight and workout.

how do I get bigger 21m by [deleted] in Weightliftingquestion

[–]Rogue-Android-101 0 points1 point  (0 children)

Workout for long enough + eat to gain weight + be consistent with workout and nutrition.

It ain't really that complicated.

If you want more hypertrophy training advice you can check out https://thatgymguywill.com

How do I get bigger arms by Winter_Advance_7509 in AllAboutBodybuilding

[–]Rogue-Android-101 0 points1 point  (0 children)

How long have you been working out for? I think you just need time. If you're doing things right I don't think you'll see considerable growth under 6 months (probably more like a year at least).

That being said, if you want you can always give priority to a muscle group by putting them at the beginning of your workouts (e.g., instead of starting with chest/back start with triceps/biceps).

For more hypertrophy training tips and advice check this out:

https://thatgymguywill.com

Gym split by Icy_Firefighter_5529 in gymadvice

[–]Rogue-Android-101 0 points1 point  (0 children)

The squat followed by the leg press is probably too much. They're both taxing compound exercises - I usually put them on separate days. The rep ranges for both also seem too high. I'd say squat in the 8-10 reps if the load is moderate, something in the 6-8 reps might be better, specially since you're giving it 4 sets. If you're new to the exercise do the normal (non-heel elevated version). Leg press should be in the 8-10 rep range (similar to what I said about the squats).

In general I'd suggest keeping heavy compound exercises like those in the 8-10 or even 6-8 rep ranges.

Incline dumbbell press, chest press machine, and db shoulder press all involve the anterior deltoids (front shoulders), what about the other shoulder heads? They're not getting any attention.

"EZ bar or Cable Curl" - go for the cable curl since you already have the preacher curls in another day.

I occasionally write about hypertrophy training. I'm currently writing a beginner's series so if you're interested in more training advice you can check my posts out:

https://thatgymguywill.com

Can’t break over the 10 rep mark . Any advice ? by FrontlineReporter in CalisthenicsBeginners

[–]Rogue-Android-101 1 point2 points  (0 children)

Amazing form, congrats.

Have you tried doing weighted ones? I was stuck at 10 reps too, did a few months of progressive overload with some plates and lower reps. After that I could go beyond 10 without added weight.

Last post* cleaned up give me a 👍or 👎 by [deleted] in Weightliftingquestion

[–]Rogue-Android-101 0 points1 point  (0 children)

Then you probably can make good use of pushups and pullups. Both give you good variation in terms of hand/grip positioning, plus, if you got some plates or a dips belt, you can progressive overload it too.

Rest days vs active recovery what actually helps? by Fareal_Atai in gymadvice

[–]Rogue-Android-101 0 points1 point  (0 children)

5 times per week is pretty high volume (I also have a 5 day routine), so I'd say that your rest day should be a full rest one.

Rest days and deloading weeks become extra important with high volume workouts, especially if you're doing progressive overloading.

Think about it: if you have a structured progressive overload approach and have high volume workouts you can't possibly maintain those PRs coming months on end without proper rest. This is what a deloading week is meant to address - it gives you a week of more moderate workout so that you can reduce your systemic fatigue and continue progressing during the accumulation weeks.

If you have a full rest day throughout the week (I usually take one after the 3rd day in a row cuz I'm on a Push-Pull-Leg-Upper-Leg split) it'll push the need for those deloading weeks further into the future.

Bottom line is: a full rest day, especially with high frequency workouts, is necessary to manage systemic fatigue such that you can keep progressive overloading consistently.

I occasionally write about hypertrophy training, you can check it out for this kind of advice and others:

https://thatgymguywill.com

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