ExRx.net

Sorry for late post but just thought I would update. I just went for it and did this program and been doing it for a little more than a month now. This has been ridiculous. Strength is back! I guess I would have made crazy progress with any program tho since I was just getting my gains back (Muscle ...

Hey guys. I'm getting back to training after 6 or 7 months off (3 of them consisted of travelling and drinking a lot with not much eating) so needless to say I lost some muscles (I lost 10kg BW). Been in the gym now for 2 weeks and its been pretty difficult :lol: but still good to be back. I have lo...

Hey. I actually have two questions that I hope you can help me with. The first one is about maxing and the second is about the program Smolov Jr. Lets begin with maxing. I'm going to try to max my bench next week. I'm going to start with 100Kg wich im pretty sure I'll get. If I do im going to try fo...

Practical Programming Novice Program: Monday 3x5 Squat 3x5 Bench press / Press (Alternating) Chin-ups: 3 sets to failure or add weight if completing more than 15 reps Wednesday 3x5 Squat 3x5 Press / Bench Press (Alternating) 1x5 Deadlift Friday 3x5 Squat 3x5 Bench Press / Press (Alternating) Pull-up...

Hey, I'm writing this for my girlfriend. We are going to take a vacation after 4 weeks, and she wants to look good in the bikini :geek: What would you do if you had 4 weeks to cut down to the "bikini form" ? To begin with she is not fat .. But she wants to lose few Kgs for the trip. Advices ? She al...

Deadlift – 5/3/1 Bent Over Rows – 4 x12 Chin ups – 4 x10 (or do Lat Pulldowns) Good Mornings – 4 x10 Hanging Leg Raises – 4 x12 This is my back day in 5/3/1. I actually do the chin-ups before I do rows. What do you think of doing like 10x5 instead of 4x10? With rest 30-45 secs. Does it make sense? I...

A question from a guy that doesnt know very much.

Did you do any kind of back/leg work while you did this?

Nice results btw, good job.

So I'm lifting to improve my strength and size. Not really afraid of gaining a little weight. I love drinking like 1liter of milk for a meal. (Not talking about big meals, talking about like 5'o clock meals) I was told I shouldnt just drink milk and that I Needed some real food? Milk should only be ...

Great, I'll give it a try :)
Thanks guys.

Hey guys. What are your opinions in doing like 3 sets of pullups everyday? Not going to failure. I dont know the word in english, but my shoulders are alitle to much forward. Do you know what I am talking about? I was told pull ups can really fix it. And ofcaurse I just want a nice back. I am doing ...

This is actually my third cycle. And yeah, I know its 5+,3+ and 1+. To be honest Im not really sure why I asked. I did the 10% increases the first 2 cycles with okay gains. I have started this cycle with the 5% increases, gained 1.5Kg in one week and made alot of progress. Just finished my week 2 be...

Hey. I have seen two diffrent type of 5/3/1 percantages going around. Week 1 = 75% x 5 reps , 80% x 5 reps , 85% x 5 reps Week 2 = 80% x 3 reps , 85% x 3 reps , 90% x 3 reps Week 3 = 75% x 5 reps , 85% x 3 reps , 95% x 1 rep Week 4 = deload - 60% x 5 reps , 65% x 5 reps , 70% x 5 reps and Week 1 = 6...

Ofcaurse I take my protein shake after workout -- Then eat like 30-60 minutes after workout(When I get home)
I just take BCAA with the protein shake.
Should have mentiond that in the first post maybe ..

Hey guys. I'd like to ask you few questions about breathing and supplements. Lets start with breathing. I have always inhaled in lockout/while lowering the weight and then exhaled while pressing it. Now I read that you should hold your breath while doing the lift, and if you have to breath do it at ...

stuward wrote:He has Cable/Barbell Rows on his bench press day.

Dont understand. Are you answering someone or making fun of doing Rows on bench press day?

And Robert, I might try to do pull ups between pressing?
And then end the workout with chins? I feel like I have plenty of back work tho, but I could try it.