ouch gang

6-8 reps, if your 4-5th rep isnt hard then ur not pushing enough weight

pushing heavier weight for 6-8 reps for 3-4sets has the same value as pushing lighter weight for 8-12 reps for 3-4 sets and its less fatiguing on your system allowing you to push more weight longer

theres plenty of new studies about this, 8-12 reps is a thing of the past big bro

started going start of 2024, injured my shoulder stopped for 6 months started going again 2-3 months ago

weight 75kg
bench pb - 65x4 incline

lots of protein lots of carbs, try stay a little above ur maintenance

keep ur rep ranges at 4-6, making sure after each set u have like 2 reps left in the tank and on ur last set try push it out - i saw a huge change once i went from normal 8-12 reps to 4-6,

after 10 months of consistent conditioning you may need to add more volume into ur workout, try hitting each muscle group 2 times a week

i do push pull legs push pull rest rest

creatine is good just have it consistently, dont need to do a loading phase just take 3-5grams every day forever and you'll start to notice some tings in 20-40 days - if you cant eat enough sneak in a protein shake as a snack inbetween meals

there is no such thing as anabolic window, eat before you workout so you have energy, eat after u workout so ur body can have more energy for the day or if gyming at night, have a portein shake and go to sleep :3

i think 2-0 t1 but i also think 2-0 bme

minimise

bonk 3-0 . so easy for botmise

i heard from both sources that it was banter

WOOOOOOOO

no way bro cant identify iranian flag

W

haha vizsla 0 kills :skull:

sign me

so true