You here rn?

Yessirrr

Does tha boi look big and sexy

Redacted

Did arms
Chest
Back

yesterday

Had the ill pump effect

Monday - Legs and Abs

Squats - 3 sets of 8-10 reps
Leg Press - 3 sets of 8-10 reps
Leg Extensions - 3 sets of 10-12 reps
Leg Curls - 3 sets of 10-12 reps
Calf Raises - 3 sets of 10-12 reps
Hanging Leg Raises - 3 sets of 10-12 reps
Planks - 3 sets, holding for 30-60 seconds
Tuesday - Rest Day

Wednesday - Chest and Triceps

Barbell Bench Press - 3 sets of 8-10 reps
Dumbbell Chest Flyes - 3 sets of 8-10 reps
Incline Bench Press - 3 sets of 8-10 reps
Cable Tricep Pushdowns - 3 sets of 10-12 reps
Skull Crushers - 3 sets of 10-12 reps
Dumbbell Tricep Extensions - 3 sets of 10-12 reps
Thursday - Rest Day

Friday - Back and Biceps

Bent-Over Rows - 3 sets of 8-10 reps
Lat Pulldowns - 3 sets of 8-10 reps
Seated Cable Rows - 3 sets of 8-10 reps
Bicep Curls - 3 sets of 10-12 reps
Hammer Curls - 3 sets of 10-12 reps
Concentration Curls - 3 sets of 10-12 reps
Saturday - Shoulders and Abs

Seated Dumbbell Press - 3 sets of 8-10 reps
Lateral Raises - 3 sets of 10-12 reps
Rear Delt Flyes - 3 sets of 10-12 reps
Front Raises - 3 sets of 10-12 reps
Hanging Leg Raises - 3 sets of 10-12 reps
Planks - 3 sets, holding for 30-60 seconds
Sunday - Rest Day

Anyone have advice on how to decrease the size of your legs?

At this weird point where my legs have gotten increasingly bigger by just consistently squatting and working on them for the last 5 years. I usually wear medium on shorts but my thighs fill up the leg opening so easily (same issue with pants too, I guess) and it’s borderline uncomfortable .

Michael C Jordan mode

i see people who've been working out for 2+ years with very little gains
how do i not fall into this trap

Chest cardio then 15k steps

Them 713 bois different @backflippin

🏇

WSOTD 🚀

I’d say that it comes down to intensity, form, consistency, and diet.

I’ve been pretty lazy with my diet so my gains have been a lot slower than they should’ve been the past year or so

On top of maximizing your diet, make sure you just stick to a good routine, do the routine the right way, and go until failure whenever possible/logical.

if you do those four things, you wont plateau

THEY DONT KNOW 🕺🏿

Its simple

Eat 5k calories daily

No cardio

Lift twice a week

Then ur good

5k calories a day are u serious? holy s*** thats like 2 times what im doing now

lmfao he’s joking man

thats what i eat on a bulk tho

Got swimmers shoulder from pull ups/chin ups

Makes sense been doing four sets of 10
Chip up, pull up and dips for a while now
48 hours should do the trick I hope

eat adequate protein
prioritize rest
progressive overload

20 mins left of a hour of cardio post lift

I WANT IT SO BAD

Its the PLAYOFFS

the last 10-15 pounds of a weight loss journey are so f***ing hard but im almost there

Welcome aboard. The playoffs continue…

After you plateau slowly add volume.
Stop doing 3 sets of 8-10 reps per exercise or beginner 5×5 and instead do like 6 sets which includes 2 warm up sets (lower weights higher rep like 15) then keep adding weight for your working sets and on your last set go to failure by either doing drop sets or negative reps.