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hello everyone, would someone please explain to me how rep range week exactly works and give me an example for a group muscle? example for back: lat pulldown 3x8 row 3x10 pulley 3x12 OR lat pulldown 1x8, 1x10, 1x12 row 1x10, 1x12, 1x15 pulley 1x12, 1x15, 1x18 i'm confused, do you change...

the thing is, i want to keep gaining muscle while LOSING fat

hey everyone, i want to lose body fat by 1 lbs x week, but at the same time grow muscle. i know the whole surplus/deficit with calories, but what if i just keep the diet i have now, and cut my total daily carb intake by 50%, while keeping protein intake the same as it is now? i thought...

thank you guys !!! any suggestions on correcting my posture problem of shoulders too forward? is chest twice a week okay, like... monday - flat db press, incline smith, dips, fly friday - bench press, crossovers, chest press because i need to develop my chest more...

Hey guys! #1) My upper back took off and got way wider, pulling my shoulders forward. It's too much of a V shape, and I just want a slight V. So, I thought of eliminating all lat workouts (pulldowns, pull ups, etc.), and just doing 1 lower back exercise, and 2 compounds (rows, pulley). What...

hey there i'm about to start week 2 of power/rep range/shock however the website shows different options to spread out the reps/sets... like 3 sets with 6 reps, 8 reps, 10 reps. ... or 10, 8, 6.... OR 1 exercise 3x8, 2nd 3x12, 3rd 3x15... whats the best way to take up week 2 on ur first cycle?

Hey everyone! I'm 22, 160lbs, 5'11". I want to go into a bulking diet, followed by a cutting diet. How long should I use the bulking diet for before going into the cutting? Also, MEAL RATIOS ! what is the best ratio for bulking ? (40/40/20, 30/50/20, etc.), and for cutting ? I also want to...

hey guys... i have: MRI NO2 BLACK, MRI PRO-NOS (PROTEIN), Q10, AND MULTIVITAMINS. what's the best way to take those supplements? cycles? daily? workout days only? i would appreciate some detailed intake schedules! also... i bought HYDROXYCUT HARDCORE and my friend suggested me to lay off this...

awesome suggestions man! thank you so much.

what is the best way to take Mri NO2 Black? cycles? how much of it? i don't want to exagerate... and what about the omegas? is it better to use flaxseed oil? how much daily? cycles?

hey guys... i'm hearing that it's good to rotate with 1 med carb day, 1 high carb, and 1 low carb day. is this right? i noticed that when it says high carb day it also says low fat. and for low carb, high fat. how can this be? doesn't eating lots of carbs mean also eating lots of fat? i was...

TENNIS FITNESS WORKOUT: 20 min run: 2 minutes at moderately low speed, 1 minute at +1.0mph initial speed. 2 minutes at mod. low speed, 1 minute at +2.0mph initial speed. do this until the end adding 1mph each time - the end will be very tough. IT'S ALL IN THE MIND. followed by: short distance...

good idea - i will do that when i get back home from my meeting. i will post a new thread out entitled TRAINING FOR TENNIS.

okay i've got some perfect exercises for you then. i need to know whether you're training professionally or just for fun - what are your goals in tennis? and also, it would be more convenient to discuss this over the phone since the details of the exercises are way too much writing for me. what...

hey there. i played professional tennis, itf, atp all that stuff. i worked with the best coaches in the world especially for fitness (pat etcheberry). what do you need help on specifically, and what are your goals?

im not new to weight training, im just getting serious about it like never before. how do you suggest i manage my workouts and diets? im roughly eating 40% carbs, 40% protein, 20% fat now. my ultimate goal is to gain 10-15lbs of muscle mass and to reduce body fat - how can i go about doing this?

i was asking a question that's why i didn't post any diet up... lol.

Hey there! 22 yrs old, 5"11', 150lbs Want to gain 10-15lbs muscle and reduce fat. What are some good ways to manage my lifting with cardio considering this goal? Is it possible to gain 10-15 of muscle and reduce fat at the same time?

Hey guys! I'm 22 yrs old, 150lbs, 5"11'. My goal is to gain 10-15lbs of muscle, and reduce body fat. I've been hearing that it's difficult to gain muscle while burning fat, therefore what is a good way to manage the two things? I was told to eat more carbs and lots of protein to gain mass...

Hey guys, I'm 22yrs old, 150lbs, 5"11' I'm going to start taking supplements again, and this is what I thought of: Multivitamin Coenzyme Q10 Omega 3 capsules Nitric Oxide: MRI NO2 Black Fat Burner: MuscleTech Hydroxycut Hardcore (too complex for me?) Protein (between meals/post-workout)...