Respuestas al mensaje #1,623

Usually people do 40-60 percent the weight they normally do. Reps and sets don't change. If I need a deload week/day I also use it to explore...

Don't go too light, 60-70% of your maxes, aim for RPE 5 or 6. Try 2 second pause reps, for deadlift it's right when the bar is at your knees after...

Thanks for all the help! I pretty much started by trying to hit a basic protein macro of around 220g and fill the rest in around it to around 3k...

Try doing fewer sets with higher reps and lower weight; say, pulling numbers out of my ass, your 5x5 weight is 225. Do like 135-155 for 2x15ish...

Current routine Back Dead lift Pendlay row Pull up Barbell curl Hammer curl Chest Bench press Incline press Tricep pushdown Overhead tricep...