Even if I was mad, it does not mean I’m not going to give you proper advice when required.
THIS is your biggest problem.
You don’t gain weight, you don’t gain muscle. Calories too low? Increase them. It’s as simple as that.
This is why I told you log it.
i dont want u mad…
today lat work
warm up 1 set of 15 pul down
2 sets of close grip pull up
dumbell row
1 warm up set of 12 rep using 20 kilo
2 sets using 30 kilo 20 reps
2 sets using 40 kilo 12 reps
barbell row 3 sets using 15 kilo each side 12 reps
2 sets using 20 kilo 10 reps then 8 reps
behind neck pull down thats new wanted to try
5 sets of 12 ramp up weight felt amazing on back new feeling
1 arm cable row 3 sets of 10
strigt arm pull down work of 12 reps
some trcpes pushdowns
for me i can count protien or carb but not caloiurs
questhions to @MarkKO
why do u do good monrinings…?
why do u press on squat day ? and is it working for u?
btw i love the dedlift vid u look strong
Because right now I feel like it strengthens my weak point in the squat: when I have just come out of the hole I pitch forward and my lower back takes the strain. Plus it’s an exercise that will help my DL as well, not to mention that pulling mostly sumo and semi sumo my lower back doesn’t work as hard and I don’t want it to fall behind.
I don’t usually. I will if I’m short of time during a week and have to run two days together. That said, I have benched regularly on squat day and it worked fine. It’s down to the load. Heavy squat followed by heavy bench, maybe not a great idea. But if you bench at moderate loads for practice or pump after squats, I see no issue.
Thanks. Wish I felt strong. It felt so much heavier than I wanted it to yesterday. That’ll teach me not to reset when I need to.
i got an idea… if u cant build muscle at 15%fat then u saying to fat powerlifters big fuck u
@MarkKO how much u weight?
@dt79 r yu alive?
You can build muscle at almost any bodyfat percentage I think - it’s just that the 10-15% zone is probably where it is much easier than if you’re over 30%. I’ve had no issue building muscle sitting between 25 and 30% so long as I eat reasonably well and do some bodybuilding style work.
According to the BIA yesterday, 98.5 on the nose in shorts and T-shirt. I’m probably about as lean as I’ve ever been right now at 23.4% bodyfat (again, according to the BIA, so I guess I could be one or two per cent over or under that).
what is that?the digital scale that sayy how much fat u got and weight?
@dt79 does my back have to be nutral spine or arched on row moves?
cuz i think it mkes a difrrence
@MarkKO
the scale where u hold something and it tells water and fat thingy said i was 14 once i was 81 kilo
@dt79 is behind neck pll dow fine to do?
the food porblem is… i eat arond 190 gram protien but carbs i eat around 120
and its alot… idk what to add more
Pretty much, it’s a scale with some handles and sensors you hold. It gives you girths as well, and stuff like visceral fat levels. I just go to the same one since that’ll at least tell me the extent at which I’m losing fat. How accurate the actual percentages are I’m not sure.
I agree it makes a difference, I guess whether you’re neutral or arched depends on what each option does for you.
You mean you need to up your calories but you feel you’re already full with that? If it’s that, it’s just practice. You get used to eating more the more you do it.
i envy u !! cybeex i saw it online
how many sets u do and reps for hack ? i put my leg back not in front and i feel it that way but cant go deep enough
3x12 at 120 kg, but last week I did 1x30 at 120 kg to save time. It kills me either way, I usually do them all rest/pause.
I put my feet in the middle, feet pointing out at around 45 degrees. Generally I think I go to parallel, not below.
last time i tried to eat normal carbs… we have these stuff like whte floar baked stuff its amazin taste… i love to eat it… but then i got crazy and tons and then scaelgwent up and it was 4 lbs up… now its down agani to 78.2
my bench keeps gwetting better but squat is gettong worthe idk whats wrong… thought i shold squat more days
Nothing’s wrong.
Think of your ability to get stronger like money: you only have so much you can spend. Currently you’re spending most of your money on bench, so there isn’t quite as much left for squat. When your bench progress slows down, your squat wil probably speed up.
This happens to everyone.
That’ll be mostly water. Carbs and salt make your body hold water.
but how do i improve? squat? its my favorite lift… i like to squat and thi isnt good…
the food thing is so tricky
We’ve been over this mate. Practice. Patience. Consistency.
Focus on getting better at the movement of squatting: your bar path, how tight you can get with bracing, keeping your elbows into your sides, hitting the exact same depth every time. When all those are consistently good, you will squat more weight.
i do that… but i thougt i should squat more on some other day… so i sqatting twice a week… that day be 3x5 midum weight for practie…
wht i found out last time i sqaut is when i try to goheavy legs can take it but back hyperextend and i lose the shostrned ab wall aka rib cage down… catnt keep it when goig super heavy aka 35 kilo each side
whats makes me mad is EVERY ONE sees my legs says i got amazing legs and arms…
This is a very good idea. Keep doing it.
Excellent. Now you know your major weak point: your lower and middle back. If you’re still unwilling to deadlift, back extensions are your friend. So are good mornings. However, I’m almost certain you will get more out of conventional deadlifting in respect of improving your squat.
I can see why. I’d hate to be reminded I hang around small people. Just kidding mate, don’t worry. Your legs and arms are kind of muscular because you’ve trained to get that result. Your squat is stuck around 90 kg because you don’t yet train to squat bigger weights.