I usually train at 6 or 4 in the afternoon.

when should I take the must 5 and at what dosages?

thanks in advance

Hello guys! Im currently in a push up phase with ish 4 weeks left. This is my current setup and i wonder if u guys see something thats missing in term of micronutrients or have any other changes in mind:

TD

M1 4eggs, 200g quark, 80 gram white bread and 100g fruit/berries.

M2 200g chicken, 100g greens, 80g rice.

M3 100g oats, 50g whey,…

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So i recentrly switched gyms and the seated ham curl was awful. Im running a FB split with 4 different rotations, for my hamstring work i have hyperextensions, sldls and lying but because the seated was so bad i need to switch it. Can i run the lying 2 days but different rep ranges or do u guys have any other hamstring work to recomend

Hi! I am 20 years old and been training for approximately 3 years. im currently 82kg and 187cm in a push up phase. I want to optimize my health and progression as much as possible so I will do a blood sample and I wonder what blood markers are good to see for maximizing gains

My current stack is omega, magnesium, aswaganda, d3/k2, creatine and a sleep aid and i just ordered curecumin and also superood greens

How would u guys set this up during the day and is there something i should get

80kg, 187cm, natty

I just wanted to get some input from u guys on my current diet setup based on the diet calculator on this website:

TD:

M1 and 2, 60g Whey + 40g of (nuts/dark choc 90%)

M3 70G COR, 100G of berries, 3 whole eggs and 250G egg whites

PRE 100G rice, 200G chicken, 20G nut butter, 100G pineapple

Intra 90G of maltodextrine and 30G of EAA

Post 100G rice,…

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Training log

I want to start my own training log on here so no better time to start then today because its Fullbody D on the schedule today, that means heavy pulls from the floor and heavy leg press. This is my last session of the rotation, a, b, c and d. And this is my second rotation of Fullbody which JP led me into. but first Some…

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as the topic suggest I wonder what’s the difference

Lets say i get 7 reps on flat press this week. Should i increase load by .5 per side and try to match rep or stick to the same loading? Read JPs log were he moved up 1kg per week for some time then dropped again and got 1 rep more on the first weight he moved

This is how I currently have planned to run it:

FB A – Heavy upper

Low Incline smith press

Cybex plate loaded shoulder press

Close grip smith press

Cybex machine laterals

SA lat row

Upperback pulldown

Overhead tricep ext.

Preacher curl

Lying ham curl

Cybex plate loaded leg press

Cybex adductors

FB B – Heavy lower

Seated ham curl

Cybex hack squats

Cybex…

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So I have been training for 3 years and seriously about 2 years. Ive been running some sort of PPL all this time but I feel like the results don’t match my effort I put into this. I watched TBJPs video about FB and it made so much sense for me (the storys on insta is gold aswell). recently I have been hitting my biceps 4x per 10 days and they…

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Im currently in a push up phase: on TD i have 3450 Cals, 200P, 60-65F, 450C and on rest days 3200 cals with 80F and then lower carbs. when I used the diet calculator in this app I got really different number and I wonder if u have tried it and if so what’s ur opinion on it?

it would be 3739 Cals, 421C, 327P and 83F, Keen to try it and…

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Hi! I have trained some sort of PPL the last 2 years and i want to try something new. No one has missed fullbody or U/L now because this have become a big topic. I just want to get feedback and thoughts on how i plan to set it up, see photo

On A and C its heavy upper and lighter lowerbody and on B and D the other way