What percentage of your 1RM do you use on 3x5 or 4x5 bench, ohp, squat etc
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Nicholas Reed
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Cameron Peterson
Depends more on your 5RM than your 1RM... if you know you 5RM then start with 80% of that for your volume. I know that my 5RM is somewhere around 85% - 87% of my 1RM so that would mean that I would use 68% of my 1RM for volume but it depends on your own body
Ryan Long
Hey, I brought whey protein for the first time in my life. How the fuck do I use it? Do I prepare it before heading to the gym? Or put it in as powder, and prepare it after my workout? I've seen some guys do that.
I genuinely don't know the best way to use and consume it, and I don't wanna carry the fucking whey protein bag and scoop around with me.
How do (You) do it?
Joshua Williams
I remember reading that you should cut till you start to see abs then bulk. That viable for someone who never lifted before? I'm down to 185lbs from 250lbs and still have a gut. I did some calisthenics and got some noob gains. Originally when I started my goal was 180lbs but I'm almost there and still look like shit.
Eli Jenkins
The cut never ends. I also read that I should cut to 10-12% then bulk, my first goal was 90kg and I'm already way past that but I still look like shit. I think body fat % is better, since I don't even know how abs work. Some fucks don't get abs until unreasonably low % so it's not helping. Cut to 10-12% depending on height and fat distribution, then bulk but slowly as fuck, like +250 kcal a day.
Matthew Reyes
Is the "Westside" routine good for absolute beginners?
Brody Cruz
There's a gains goblin pinching my left shoulder every time I use my exterior rotator cuff. No, I didn't do my facepulls. Do I just add ext.rot.cuff exercises into my routine and work at them until it goes away or does it have to be rested/adjusted in some additional way? Literally started when I woke up this morning, so I'd have to assume it's still very low severity.
Asher Gomez
Depend, I do push press at 85% 5x5, next week 5x5 90%, but I build up my weight with strict press 1RM everytime, I went from 150 to 175( today's PR) ;), At the end I do accesory work for shoulder
Mason Clark
Are you talking about Westside for Skinny Bastards? It's a solid program and great for general strength and explosiveness. I know a couple youth coaches who like it.
The two downsides I can think off are the equipment you might need (glute ham raises aren't super common in commercial gyms) and the fact that lots of the program is self-regulated. That is to say, you're in charge of the weight and exercise choice, so you're gonna have to push yourself if you really want to get the most of this program. That said, I would recommend it, it's very fun and rotating exercises prevents boredom. Be safe, eat lots, and have fun, user.
ALSO, Defranco has written 3 articles about this program, read the 3rd one cause he gives you a few choices for how to run it.
Eli Diaz
Whey is just a supplement, meant to help you reach your protein goals for the day if you have trouble getting it from whole foods. It doesn't' have many calories/nutrients besides protein, so you still have to eat a lot of real, nutritious foods. You can just drink it as a snack during your day. I used to carry a scoopful of the powder in my empty cup and just put some water into it on the way to class.