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Small tips/obvious-ish you used to ignore and think were bullshit but started doing them and realised they worked
>do 3-4 sets of facepulls/band pullaparts every time you work out
>30 mins of low intensity cardio 3 times a week won't kill your gains
>1-1.5g of protein by pound of bodyweight isn't broscience, it's actually backed up by real scientific research
>if you never used chalk you really should, liquid chalk is fine
>for calves do 1 set of 100 reps of standing raises
and an important reminder
>if you're not very confident and don't do well with women right now then getting big and shredded won't necessarily change that
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1g per lb isn't needed but 1g per kg is a better estimate of the necessary amount
but eating more isn't going to hurt you
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>>42150596
>your calves will never grow bro
>proceeds to never work them out
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>>42150678
1g/kg is way too low if you do resistance training. 1.4/kg is the minimum and that's only if you aren't on a cut, if you're on a cut then
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-8
>>42150710
i've always worked them, but that specific advice of 100 reps on standing calves is something i heard from lee priest and it works surprisingly well
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>>42150596
Time over tension.
Less weight, more squeeze.
Exhale / inhale.
Keep your head and chest upright.
Don't worry about what kids 1/2 your age look like.
Not drinking an 8-pack of Guinness the night before is a good idea.
>that's all for now
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>>42150730
>>42150678
oops, sent it before i put the link about needing more when on a cut
https://www.ncbi.nlm.nih.gov/pubmed/28642676
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>>42150596
HIIT twice a week does way better than low intensity anything
And if you weigh anything over 160 pounds, anything more than 1 g/lb body weight is essentially pointless unless you're on gear
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>>42150776
>HIIT twice a week does way better than low intensity anything
proof?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5093324/
>>
you need MINIMUM .75g / lb body weight to gain mass.
I fell for the meme of protein being overrated and worked hard , improved my CNS and strength but still looked like shit for over 2 years
Thread posts: 9
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Thread images: 5