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  1. Anabolikz

    X Factor Daily

    Didn’t catch that thank you man!
  2. Anabolikz

    X Factor Daily

    Has anybody used this newer X factor product? Says 350 mg of ARASYN and looks cheaper than the OG
  3. Anabolikz

    Help Me Structure My Deload

    That sounds good. I’d suggest trying out cutting volume out at least at some point. The literature seems to favor that route and everybody I’ve told to do that seems to retain performance better on those lifts. As far as the cals go I’d keep going with what you’re doing. I think it was Eric...
  4. Anabolikz

    Help Me Structure My Deload

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  5. Anabolikz

    Help Me Structure My Deload

    Exactly deloading volume is the way to go as it does contribute more to fatigue like you already stated. You can do it through reps or sets of course but most of the time done with reps to keep RPE lower. Ex. 1 has worked best for me and I’ve seen mike israetel recommend that as well. I think...
  6. Anabolikz

    Am i training too heavy or just got old? Feel tired

    You are probably at the beginning stages of over reaching. Not to be confused with overtraining. Over reaching basically occurs at a time in a training block where you become fatigued and that fatigue will at some point begin to "mask" the strength adaptations you have gained. This is...
  7. Anabolikz

    Workout idea for son...

    Starting strength. Best beginner program out there. Will move lifts up faster than any other program and learn how to do basic lifts. Although, Any program based on doing compound movements frequently and with linear periodization will work though.
  8. Anabolikz

    If I'm working my muscles twice a week, should I do the same exercises or alternate?

    I agree with this. If you want to get better at a lift itself I would do that lift for long period of time multiple times per week. In either case the main deal is to be consistent with what you choose to do for a period of time.. Some people never stay consistent with their main exercises at...
  9. Anabolikz

    Sons Chest refuses to develop and Grow

    I know the Pec deck and chest press study that you are talking about. Activation in the target muscle (pecs) was no greater in the pre fatigued muscles in the chest press. So doing a fly beforehand did not help activation in the pecs which is what we are trying to achieve. (I can't link the...
  10. Anabolikz

    Training on a heavy bulk

    You will not overtrain from hitting a part 2 times per week.. Studies have shown hitting each body part 2 times a week is optimal and 3 times a week could be better although not conclusive.
  11. Anabolikz

    Sons Chest refuses to develop and Grow

    "Pre exhausting" has been studied and has proven to be inferior to hitting compound movements first. I would try to get him to recruit his chest more effectively during his presses. Activation exercised like I listed above will allow him to practice Contracting his chest without wearing...
  12. Anabolikz

    Training on a heavy bulk

    Why not legs 2 times a week like every other body part?
  13. Anabolikz

    Sons Chest refuses to develop and Grow

    Depends on how long he has been lifting for and how developed his bench is.. For example, if his bench has milked out linear gains and been training for a couple years on top of it and his body fat is low enough to reveal development in his chest there might be an issue. But most people blame...
  14. Anabolikz

    Choosing a Training Plan for College Freshman

    If you can still get progress with a program like starting strength that would be first on the list no doubt. I would at least try it out and see if your lifts can progress. If they can then run it as long as you can and until you get too advanced to progress that quickly. The reason why...
  15. Anabolikz

    Here's my PHAT/PPL Hybrid! Help me make it perfect :)

    I was debating on the same questions when I started to make my version of PHAT. I ran it like this: upper strength/lower strength/off/push hypertrophy/pull hypertrophy/leg hypertrophy/Off. I struggled to really have this program dialed in for a while. Through trial and error and looking at...
  16. Anabolikz

    Training music

    These are my favorites for big sets Bullet for my Valentine- Skin. especially the last minute and a half of this one. 4 words to choke upon Blue stahli- Ultranumb Eminem-soldier 50 cent-patiently waiting Red- breathe into me and forever So many other good ones but when I have to break a PR...
  17. Anabolikz

    Routines for stacked arms.

    And as lifted has said here BFR is nice. BFR has been shown in clinical settings to achieve equivalent muscle growth as standard heavy weight training except you can use light weights (20-30% of 1rm). It's important to realize that researchers have concluded that it is not better than heavy...
  18. Anabolikz

    Routines for stacked arms.

    Ben Pakulski made a program 21 days to bigger arms a while back. Incorporates a lot of different exercises/ training methods etc. But you could make your own if you want because most of your results are going to come from increased volume and also a higher frequency of hitting them about 2-3...
  19. Anabolikz

    Need help with my routine

    "The big guys you see in the gym" are very likely using drugs and drugs make a way bigger difference than programming... This is coming from someone who loves to read research on training and how to optimize it for the best muscle growth. So I will be the first person to admit that drugs make a...
  20. Anabolikz

    Need help with my routine

    Yeah man, PHAT was one of my favorites but also push/pull/legs. There are also some really good upper/lower splits out there. Also PHUL is really good. Just depends on how you like to split things up and how many days per week you want to go to the gym. PHAT is 5 days a week PHUL is 4 you could...
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