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Well with the higher frequency, I'm keeping volume a little lower. I aim for about 15-20 reps total for each lift. The only muscle group that has multiple lifts hitting it in one session is back. I'm probably working with loads mostly around 8-12 RM. I think the fact that I now work a desk...

One thing to watch with overhead pressing is form. People don't think about it too much because they think overhead pressing is rather straightforward. But... the truth is a little different. Form is critical. I actually hate seated overhead pressing with a barbell, you really restrict...

What do you mean by "dirty bulk?" There isn't really an actual thing as a dirty or a clean bulk. If you are talking about what types of food you are eating, well the actual types of food isn't going to make much difference with regards to muscle vs fat gain. By types of food, I mean eating a...

A little late but something to watch when cutting is to manage your sodium levels. Many people don't pay attention to how much sodium they are taking in but if you are using something like MyFitnessPal to track your calories, you can easily track your sodium intake as well. Try cutting back...

Totally anecdotal, but I've been lifting 4-5 times a week hitting the same muscle groups every workout and found I'm making progress better than previously when I lifted 3 times a week. Granted that 3 times a week is still considered higher frequency when you're hitting full body. I was given...

I'm not deadlifting mainly because I lift before work, and deadlifting can be quite time consuming for me. I have to do so many warmups. So if I were going to deadlift, I probably wouldn't be able to do much else and still leave in time to go to work. But also because I just don't really care...

I know how you feel. I was 23 when I first came here, this year I'll be 36. Time goes by fast.

I do have a rack I can bench in, but there are one or two guys that sometimes show in the morning then proceed to use the rack the entire time. I do plan to use it when I get really heavy, or when I get close to benching 315 again. Lifting regularly does feel good. I've found that I actually...

So I started a different job about five months ago, finally got out of management. I now do tier one tech support for a handful of government agencies. The sort of job where I had to get a security clearance, which involved a whole big background investigation. Anyway, point is that I no...

I had a guy that thought his strength wasn't increasing at all. Finally, we did a workout together where I was able to watch him. He was holding back too much. Maybe he was scared to push harder or just didn't know how. Anyway, with me there to push him, he added 50 lbs to his bench and...

A little late, but here is a good article by Dan Moore about this subject: http://www.weightrainer.net/physiology/Moore_Sarcoplasmic.html Basically, rep range doesn't really matter when it comes to myo vs sarco.

Regardless of what rep range you are using, you will still need to do enough volume to trigger significant muscle growth. Just doing 1 rep of an exercise isn't going to give you enough volume. Now, if you were to rest between reps and do maybe 15 reps total with that load, then you would...

Personally, I have been busy with life but I still check in occasionally. Finally starting up a cycle again this week after basically almost a year without any regular lifting. Should be interesting, I might or might not log it.

Set a start point and an end point for time frame with regard to bulking. Track average change over time but don't get bothered by changes in bodyweight occurring as a curve or as peaks instead of a linear increase between the start and end point. Bodyweight changes are highly unlikely to be...

Just keep going. Gains won't always be linear, you should be more concerned with change over time. Keep in mind that water retention probably was different during sd also. Probably should have eaten maintenance during sd but a few lbs extra isn't a big deal.

Depends on which sarm you are looking into. You won't get results on par with using AAS. I guess at least they are legal. They do work but imo the results aren't worth the monetary cost.

I know approximately zero people who reached their probable genetic max within four years of training. It took me almost a decade to get to my peak of size and strength. Who cares anyway? Focusing too much on what is supposedly the best you can do is just an excuse to look like a piece of...

The fact is that many people who train are not natural. However, who cares? There is also the fact that there are tons of people using anabolics who still look like crap and have poor strength levels. You can't necessarily judge whether someone is a natural or not based solely on their size...

Squatting to parallel isn't better for your back than going full depth. There is nothing wrong with dropping the weight and working on form. However, if working out alone at home, I wouldn't go too crazy on the squats unless you have a good power rack to dump the weight when necessary. A good...

One technique would be to stop squatting to parallel and start going down to proper squat depth. That will target your glutes more.