Recent content by zackmurphy

Not very safe, no. How long have you been lifting? Age? Weight?

That all sounds good.

You're welcome. If you didn't already start the HST cycle, take a day to find some 5RM maxes on the ones where guessing is harder (the heavy stuff). You can zero in on the exact # as you get closer to that day, but you don't want to find out that you were WAY off.

back -Weighted Pull-ups -back xtensions your deads and squats will work your lower back - how about bb rows for a 2ns back exercise? They also work bis well. Legs -Squats -Deadlifts -leg xtensions(machine) Squats are plenty, and you already have a pretty full routine. Unless you love leg ext...

I hear guys talk about the high/low protein days during cutting, but more often about cycling carbs. Have you finished a cutting cycle while doing a high/low protein phase already? How did that work for you? Did you alternately cycle carbs simultaneously to balance the caloric intake, or were...

Oh, and one more thing. Yes, you should keep your protein consistent every day. I wouldn't take in any more or less on off days. I might have fewer total feedings on workout days (no post-wo shake), but I make up for it in the other 7 meals.

Depends what your immediate and medium-term goals are. I'm bulking (went from 158 to 176 in about 2 months), and will now start to cut a little. During the bulk, I was on 4000-4400 cal/day, with about 40% of those coming from protein. 400g/day, roughly. But when I cut, I'll whittle that down...

You can certainly add more exercises, do a more traditional split - whatever you want. Whatever feels good to you. I really like a full body routine, even if it's abbreviated, like yours, but you can certainly toy with alternating upper/lower, front/back, picka 3-day split, whatever appeals to...

I did the complete home gym, rack, flat/incline bench, utility stool, seated calf, pull up/dip stand, DB rack and DBs.... best money I ever spent. And I bought some extra plates and bars used off classifieds. Probably $1700 total, but well worth it.

I don't know anyone who has actually doubled the HST workout. I know some who do the AM/PM split, but nobody who doubles it. If you DID decide to try that, you'd certainly want to pick your exercises very carefully. Regarding 1-week blocks, I haven't done that personally, but I know some who...

Alternatively, you can also make your pre-bed whey shake with nonfat milk, which is 80% casein, 20% whey, the casein requiring hours to fully digest and absorb. They whey can run through you in 30-60 minutes - casein can take up to about 5 hours. Milk is slightly higher in sugar...

The steady weight increases and weight zig-zagging, and decreasing rep structures (and volume shifts, increasing intensity, etc.) is plenty of variety for your body. You won't likely find any long-term adaptation based solely on the movement itself.