/plg/- Powerlifting general
first for no twinks, get huge
>>36576630
>first for no twinks
What's with the self-loathing?
>>36576635
>
>>36576630
:^(
my whole body is sore lads.
>>36576630
>misspelling 'Eddie'
Lads what do when my hamstring gets very tight at the bottom of a squat? My hammy (near the glute) gets tight and pulls my left knee in at the bottom position
It also gets very inflamed after squatting. Deads are unaffected. Been icing and rolling with a softball
>>36576630
But you're a 121kg twink
>>36576630
is calling people @ a healthy bodyweight twinks a coping mechanism for being fucking fat?
Anyone have any experience with dealing with an impinged S1? Pls. I can't go on not squatting and deadlifting.
>>36576706
Twink detected
>>36576706
>thinking its ok to be <100 kg
>adult male
pick 1
u sound upset
>>36576657
ur cool tho geoff
>>36576662
wups
spelling not my strong suit
>>36576700
if you want to have a fucking eating contest, it can be done
you habe beetus so i can win :D
>>36576718
post benis or gtfo
>>36576729
Norsie
I'm starting to accept I will never be able to do a non horrendous atg highbar squat
hold me
>>36576760
objectively not true. i thought the same thing, but now i'm
wait fuck
>>36576760
Why not? What gets messed up?
>>36576780
>>36576760
Pic related bbys
>>36576806
yeah... its going to happen
>>36576729
>going up against me in an eating contest
Do you know who you're talking to here? I will rek u m8
>>36576816
this
poor norsie doesn't know wank earns his money with eating contests
>>36576700
>>36576816
>the twink shit that gave up on being strong is trying to bully people
inb4 muh beetus, muh blood pressure
>>36576630
the straps kill it for me
still rate bennie's 1015 higher
I've been on SL 5x5 for about a month now and I'm up to 180 lb.
My issue is that after each set my lower back feels pretty tight, not exactly my spine just that area. I filmed a video of my form and it looks like I'm having some issues with butt wink (even without going ATG, I usually just go parallel). I watched Alan Thrall's video on it in which he advocates a wider squat stance and was going to do that.
Are there any other methods of solving it or is the lower back tightness not related to the butt wink? How would a wider stance squat differ from a rougly shoulder-width stance (what I currently do) in terms of muscles worked?
>atg
>>36576844
Learn to brace properly, both your core and your back. Watch Chris Duffin's videos on how to brace and how to squat. They help immensely.
>>36576823
Eating DICK
Dohohoho
>>36576856
and you are??????
fuck off
>>36576867
>he still doesn't have a tripcode
a new day, a new tripfag
no one is going to remember you shitheads
>tfw 6.5kg under weight class so I get to eat whatever until my meet
W E W
>>36576901
>tfw 10kg under so my coach calls me every night, telling me to eat and asking to cam so he can watch me drink milk
>>36576814
How much more meme has this place gotten since I left?
>>36576910
Kek.
Why not just cut to 93 tho?
>>36576614
>cutting scars on thigh
>>36576836
>giving up on being strong
I'm gonna make gains on my cut m8, just you watch
>>36576901
>>36576901
>6.5kg under weight class
TWINKS OUT
>>36576788
I just have absolutely horrendous ankle flexibilty
I can not get my knees forward enough even with romaleos to stay even remotely upright in highbar
and I have been doing mobilty work to try rectify it for almost a year
>>36576971
See >>36576806 for solution.
Who is the person forcing trans porn? trappy?
First for death to chads
>>36577008
can you message supermang on FB and ask him how his training is going
>>36576964
I am a twink at heart, I wrestled at 160-170lb throughout highschool and my appetite is pretty moderate.
>>36577026
No. But you can. Patrick Easton
>>36577047
absolute melt
Good night lads
>>36577047
i want to go to auckland and b friend wit lil old patty
SSBbby I made this for you
How do I fix my form so that I'm less likely to good-morning on the way up from my squat?
Happens with both low bar and high bar squats.
I do believe I have enough core strength. I think i'm not standing properly for my body's geometry.
>>36576998
Its fucking nasty I dont think anyone here has seen one of those monsters in real life.
>>36577047
Do you hate Supermang because he benches more than you?
>>36576760
>>36576780
hey bbs /owg/ here wut u up to
>>36577171
If I hated everyone thta out benched me I'd be a very sad and angry bunny
>>36577047
Damn Isley
Back at again with the doxxing your rivals
Does anyone affually ever mean it serious when they talk about recommended weights for men at certain frames?
I'm 6'4, 120kg and already fat. I have quite some muscle mass already and even when I max out I will at most gain another 2-3kg of muscle mass - at that point I will still be fat at 120kg.
Love handles, belly, different face shape, etc.
I really don't know how virtus thought 150kg is a good idea
>>36577269
its end-of-career weight and its to be "competitive", obviously genetics affect how much muscle you can hold and stuff so not everyone can be at the weight that would make them most competitive.
>>36577269
Generally they do.
If you're 6'4 and could reasonably cut down to compete at 105 without sacrificing muscle mass... you either got dealt a poor hand with genetics or aren't as close to your limit as you think.
>>36576998
Not me
>>36576921
I was signed up for 105's, you cant just change your weight class 3 days out lol. Also, goal is -120, so cutting down isn't an option
>>36576928
i had a girl who did this, get the fuck out of there anon
no longer ranked 3rd based on QTs for collegiate nationals lads :^(
>>36577300
Cutting down to 105 would probably be rough - but maybe I don't need to sit at 120 but more like 110 or anything around.
I'm not sure if the extra fat does anything good for me - many of the top IPF lifters are pretty lean too, aren't they?
>>36577334
Sorry man
Hey 4th cutest in the nation is still pretty good :^)
>>36577378
Not even 4th desu. It's okay though, let's me focus more on my own PRs than on trying to outtotal someone else I guess
>>36577378
This is one of my favest joffs
>>36577369
In the smaller weight classes, yes.
But there's a reason they call them the oneohfats and the nicknames only get more insulting as you go up. They tend to be chunky motherfuckers once you get above the 93 class and some of the superheavies appear to be imitating jeff lewis.
>>36577403
Fave George
Need Isley rares, preferably in little to no clothing.
>>36577558
wups
>>36577558
definitely /plg/ poster boy.
>>36577638
So this.. is the power of powerlifting
>>36577650
Twinklifting and rowing desu, now he's just fat like me
any swede here?
>>36576729
Literally if you're an adult male and over 60kg you're in fact a fat fuck.
>take pre workout at 3pm for maximum gainz
>it's 4:30am
>can't sleep
I can't believe I fell for the pre workout meme
>>36577703
Caffeine doesn't last that long.
>>36577761
Yes it does you pozz
>>36577777
No it doesn't
>>36577777
nice numbers
>>36576729
haha ur so fat i jog around u for cardio
>>36577693
Angry manlet skellington detected.
>>36577409
I've never seen a non chunky 105 desu.
It's only the rarest and most talented people than can be that weight and not be disgusting
>>36577662
That was long before rowing actually. Just gym lifting.
>>36577602
Wew
>>36577269
Wat, I'm 6'5" and when I was around 118kg I looked ok, had decent vascularity and even got called athletic by normies and this was only 6 months into lifting
I hope you didn't get dealt with a shitty card for genetics, or you don't do any hypertrophy work at all? do your bb work lad, and lots of it
Is this the tripfag circle jerk general? If so can I join and what kind of trip should I get? Also is it a kind of roleplaying thing and how many shitty lifting 'advice' should I post per hour?
>>36577958
Yeah belkesir is probably about as lean as you find in the 105s
>>36577982
Pics?
BB work for what? Only slight BB stuff I do is for lats.
As for genetics - well I have pretty dominant APT making my belly stick out really hard (and making my ass look insane, which is gay)
>>36578026
I met Belkesir last year , he was around 105, didn't look fat, actually pretty "lean"
I'm looking at getting PT. I asked the gym manager who he would recommend for lifting technique and he picked a twink.
There are two other much bigger guys who are PTs which he didn't recommend.
Why?
>>36577982
Also, you take diabetes stuff don't you?
I'm pretty damn sure that you gain a lot from it.
120kg is weight that huge roid monkeys sit at - sure, they are very lean, but still.
I'm quite convinced no natty sits at 120kg and looks lean.
>>36578009
anything just dont sweat it to much. its just an german sausage clipboard your posting on. everything is meaningless
>>36578053
Maybe the twink actually has good form.
Or maybe the manager isn't on the same page as you.
>>36578009
Halt deine Fresse du Hurensohn.
>>36578054
You will NEVER find an even remotely lean 120kg drug free dude that isn't some Absurd height like 6'8
>>36578037
Me in middle while I was on holiday in Philippines, would get stopped on the street every 5 mins to get called handsome and have people trying to touch my arms all the time lmao
>inb4 not shirtless and look like shit
I know and it was the best I could find cause I never took shirtless pics even when I was way leaner cause I was insecure af (still am)
But I'd suggest just do a program with more volume in general, and add fluff work to whatever you need, most people just tend to do it with arm isolations, don't go overboard though, compounds are still the way to go, but if you want more balance then adding isolations as well is the way to go.
I'm not a guru on looking good though, it's just my two cents
>>36578053
probably because everyone wants to train with the bigger guys and the twink is lonely.
today i benched 107.5 3x4 at 75
making it?
>>36578093
Holy fuck dude that is by far the most punchable face I've ever seen
Sorry for your loss
>>36578054
I don't take any diabetes medication, nor did I ever for more than 1 month when I was 16 lad
>>36578078
I'll give him a try. I need to work on hip flexibility and keeping my upper back high on squat.
>finally stopped using my back to lift the weight
>nearly jumped up with my working weight
I also need to find out what the hell is wrong with my bench.
>>36578054
Virtus is the insulin abuser, not Wank.
>>36578095
He seems like a smart guy so I'll give him a go. I've got his number so now I need to pluck up the courage to call him.
>hello
>Hi
>I-i need gains please
>>36578093
man you really let yourself go
>>36578083
>>36578093
Yea well wank, I think there is some really weird going on about you.
I have no idea if insulin leads to increased gains or whatever, but I know that being lean at 120kg while natty is absolutely fucking unlikely.
As I said, it's literally what bodybuilder sit at.
Maybe some people have some kind of gene defect that leads to ultra muscle hypertrophy or so.
I remember one guy from school days that was so fucking ripped at the age of fucking 14, he literally had more mass than half of this board.
According to him he didn't even work out - judging from bus personality at that time I am also 100% sure that he didn't roid.
>>36578093
>roundfaced chubster
>handsome
I'd do that trap to your right doe
>>36578131
unless it's a powerlifting gym he's not going to know anything, he'll probably have you doing circuit training and all the rest of it
>>36578112
>>36578126
Kek, well it must be something different then - as mentioned above.
>>36578140
The competitive bodybuilders who sit at 120 lean out of contest? They're about a foot shorter than Wank.
>>36578140
He's not that lean
He will look shit topless 100%
>>36578139
I know :(
Cutting back down to 120 though, so should look way leaner than back then with increased lbm
>>36578140
Doubt I have any muscle defect tbqh
>>36578142
Kek, the chubster face only goes away when I'm sub 105kg
>>36578151
>>36578155
Not talking about competing bodybuilder like Kai Greene.
More like mass test level.
>>36578144
Urrgh. I did specifically ask for powerlifting. The manager mentioned I would be throwing kettlebells around to work on hinging issues and that. I'll talk to him and see what routine he's thinking of.
>>36578131
how much does the twink charge compared to the bigger guys?
>>36578155
Yeah I'm definitely not that lean, I was just saying that I wasn't fat at 118kg after 6 months into lifting
>>36578174
it would be extremely expensive.
>>36578182
UU
UU
>>36578182
For me
;_;
>>36578174
I'm not sure, manager said it goes for 20-30 quid per hour depending on trainer.
>>3657816
So you looked like Isley here
>>36577638
at 120kg BW?
Peope of plg! Take back control of your board!
>>36578206
i wish i had as much time and as kewl as you man
>>36578206
Isley how long did it take you to go from 2 plate to 3 plate bench.
4-5 years?
>>36578193
I had less relative muscle than that obviously, and wasn't quite as lean
Never said I was lean at 120, just said I looked decent and had decent vascularity and wasn't fat at 118, I'd say I was 14% bf in that pic
>>36578206
>tfw neither bane or Isley are your PT
>pretty sure form autist twink will tell me not to lift too heavy
>>36578219
Yeah well over five years
>>36578093
>those cheekbones
Yeah senpai you should have stayed a skelly
>>36578225
So 14% bf at 118kg after 6 months of lifting.
I don't know wank, but don't you think that this is really abnormal?
Maybe I'm dealt with ultra shit genetics and I'm the outlaw, but I am pretty fucking sure it is you that is the outlaw.
>>36578230
you missed out alot of bench training age with your rowing didn't you.
>>36578225
ideal weight?
>>36578229
damn how small is the mother fucker?
>>36578240
>>36578225
TbH he neither looks 118 nor 14% on that pic. Weight is probably masked by his ridiculous height, but he's definitely underestimating his bf %.
>>36578230
>mfw I went from 100kg to 130kg in a year
>>36578245
Compared to deep voice alpha PT he's a little bitch.
He looks about 75kg at about 5'11.
>>36578237
Not sure whether that's bad or good tbqh
>>36578240
Moral of the story is do your hypertrophy work m8
>>36578245
I'm planning on cutting back down to under 120 again by the end of this year and just staying there and recomping, and getting strong af at 120
>>36578255
>mfw I'm gonna go from 97,5 to 132,5 this year
>>36578256
Go away
>>36578260
>I'm planning on cutting back down to under 120 again by the end of this year and just staying there and recomping, and getting strong af at 120
Yeah you're gonna get really strong, maybe you can even bench 180 and pull 300 at 120
>>36578260
Still don't quite get where you place this hypertrophy work at.
Lats and bi's?
Can't think of a lot more that holds mass - maybe add glutes.
And I doubt you did hypertrophy for legs.
>>36577693
>60kg
this is bait
>>36578267
I'll pull 320+, squat 270+ and bench 185+ at 120 by december ;)
>>36578241
I did but everyone tries to pretend that didn't happen. I actively tried to lose upper body mass and refused to do any upper body weights in the program.
>>36578229
If you were at the same gym as me I'd coach you >for free
>>36577693
fucking manlets...
>>36578281
you were a twink rower? gg m8
>>36578281
Could we get matching singlets and do high fives?
>>36578281
rowing is gay, serves you right.
>>36578270
Just general hypertrophy work?
For upper and lower, like bis tris, back chest, quads and hams
You can add hypertrophy work for those in almost any program, doesn't have to be isolation work
is 3pl8 bench while still being sub74kg an unrealistic goal?
>>36578281
desu lad i do sailing as a sport and the only thing that bench is useful for is leverage.
>>36578296
Absolutely. Especially because nearly everyone wears one of three singlets
>>36578339
Obviously sailing and rowing are different though.
>>36578291
85kg was my twinkest
>>36578336
Difficult, but not impossible, guy at my gym benched 156 kg at a comp and competes at 74 kg
>>36578360
Andrew tang pls go
>>36578352
Me and Isley superteam
>pic related
>>36578386
I'm not tanga m8, right gym though ;)
>>36578386
Oh wait lul wrong tang, forget what I said,
>>36578336
Jennifer Thompson benches 3pl8 at 60something bodyweight, you should be able to do it too
>>36578398
Knew it.
Tbh though, I'd forgotten the name of your place. I just know it as tangworld.
>>36578413
I feel like we're in the same ballpark even though it's not the right one tang. Do you know of Derek Viet?
>>36578410
Just.
No.
>>36578390
We could show up to meets dressed to match and make everyone vom
>>36578432
>i will never bench 3plate so no one can
>>36578432
Esmerelda is so ducking ugly dude
Trappy chan looks like a woman than she does. What are you doing
/plg/ please educate me about knee sleeves (not cheaty wraps)
What do they do?
What benefits will I see if I use them?
Which ones should I get?
>>36578445
Harmless bants not related to pants?
>>36578445
>ducking
Nice iphone autocorrect.
>>36578454
>What do they do
feel gud
>What benefits will I see if I use them
squatting will feel gud
>Which ones should I get
SBD
>>36578455
POST LIFTING VIDS OR GET THE FUCK OUT
>>36578432
Eddie Berglund benches 4pl8 at 66kg bodyweight, why can't you bench 3,5pl8?
>>36578459
I'm not that poor
>>36578455
>not related to pants
yeah, right
>>36578464
Because I'm shit and we both know that I know it.
>>36578455
Men and women can be friends!
>>36578481
>Because I'm shit and we both know that I know it.
You benched 130kg at 93 why can't I do that? ;_;
>>36578464
tfw my rom is greater than the size of my doodle.
>>36578481
>Because I'm shit and we both know that I know it.
this attitude is the reason you suck, if you didnt have such a shitty attitude youd be lifting bodorio numbers
>>36578481
I know! Ah well.
>>36578481
Men and women can't be friends. Women are for sexual reproduction and nothing more.
>>36578504
>not for recreational sex
>>36578461
thanks family
Should I use them for all squats or just going heavy?
>>36578508
not picking your girlfriend purely on the basis of her capacity to produce strong offspring.
>>36578514
doesn't matter, I use them from first warmup with bar because they're a bitch to put on when sweaty
>>36578516
>not being friends with your wife
Enjoy your boring as fuck marriage full of awkward silences and dry coughs.
>>36578516
>caring about producing offspring on an already overpopulated planet
>>36578522
>getting married
>>36578525
>the planet is overpopulated meme
>>36578522
>being a woman meme
>doing shitty woman stuff meme
>>36578522
not passing on your dream of being an ally of justice to your son, so that he can one day become a counter guardian of the earth.
>>36578522
Yeah but do couples like that actually marry?
>>36578491
No it isn't. I used to have the attitude that I'd get strong and relatively soon
But then I didn't.
>>36578544
Not him but the real reasons U suck is necause UR programming sucks. Nothing me. It's not 1 program fits all.
>>36578530
>not picking interesting partner who you share interests with and just having sex cow to produce babies with who annoys you with boring girl stuff
>>36578538
Yeah but when he does that you'll still be stuck with boring milk maker wife
>>36578544
I dunno. I have oneitis who I share interests with but he sister zoned me.
So probably not.
>unless you're hotter than I am
>She assumes men stick around after impregnating someone
Lol
>>36578082
hows mohammad treating your wife?
>>36578560
just memeing she is my best friend desu, our autism suits each other.
>>36578352
But then you weren't a lightweight rower, no reason to skip out upperbody days then wtf?
>>36578583
His autism made him think having the right mass distribution is more important than being strong in your upper.
>>36578544
>used to have that attitude
>except i gave up and decided i'm shit at the first road bump
:^)
>>36578571
Well that's perfect. There was a guy who I really like who matched my crazy but now he's a massive druggy.
Hmmmmm.
>>36578570
No Turks in my area - happens when you don't live in shitty areas.
>>36578560
>but he sister zoned me
Now it's my understanding that girls don't mind this so much?
>check /plg/
>Esmeralda and Isley is there
>guess there will no PL discussion
well what do you know
Let's dedicate this general to bench press discussion only.
Really interesting move I've seen recently from BenchBros latest video is the flare he does as he begins to press.
You can see it best here.
>>36578634
Nah, I know that he cares about me and I like being friends with guys but he still makes me have the feels and I can get a bit creepy staring when drunk.
Other than that, meh
Big tuck, elbows underneath the bar. Now you flare as fast as possible.
>>36578671
>his face
lel
>>36578660
>>36578671
Can somebody do me a favour and merge these images together?
>>36578669
hace you seen isleysyou ex? Pic related
>>36578690
Nah that's not his ex, his ex is princess fiona
There's a strange theme between all of isleys exes.......
>just need a 20 wilks PR at my next meet to be literally average in my club
>>36578700
Isley (Chad) sleeps around. He's had many exes. Eighty three (83) to be exact.
>>36578690
>tfw a wo(?)man has a sharper jaw than me
>>36578671
Wouldn't that hurt your elbows? I do a really slow hinge on bench and I want to know how to stop grinding it out.
>>36578669
Excellent. I'm going to keep doing it then.
>>36578720
She also outwilks you
>>36578718
What a dirty gurty
>>36578723
That's how you bench dumbass. Do you even bench 1pl8?
>>36578730
I'm sure that s(?)he does
>>36578738
Nope. My bench is shit. Hence getting PT.
>>36578742
She deadlifts 4pl8, bench 70kg, squats 3pl8 all at 130lbs
>>36578746
Jesus Christ I could teach you how to bench in 5 minutes.
>>36578724
You got to watch out though. Many grills can get creepy jealous and cockblock you on the sly.
>>36578560
Did you even ever have a relationship?
>>36578759
Oh I know. I've been there. It was subtle, but these days I make sure I tell my sisterzoned I do nothing but lift weights and play vidya.
Which is more or less true. Mostly true. Actually true. With only small bits in between where I see non related females but don't do anything.
>>36578753
I'm only doing an hour a week for a month with him.
>>36578761
Yeah I've had three long term ones and two fwbs.
I'm charming as fuck. I'm just busy and working on not being emotionally fucked atm
>>36578770
Don't you have a desire for sex with females now? I was like you, had somewhat decent amounts sex for a few years until it became just vidya and lifting. Now I'm wanting sex again.
>>36578746
Form video:
http://youtu.be/zL_gJa0bNDE
Form book:
https://drive.google.com/file/d/0B0Vyec-yHY6DcXdfQXdmRk95dnc/view?pref=2&pli=1
(Both say basically the same thing except you can take the book to the gym as a reminder.)
Programming:
Greg nuckols 28 free programs - chose one of the 3 day programs (novice)
Do lateral raises for shoulders
>she's back for more attention
>>36578790
>do lateral raises for shoulders
Yeah I suck at these. I'll start adding them in. Thanks for the reading anon
>>36578846
I meant if you drop OHP to bench 3x a week. I didn't like them until I started doing them with weight plates and above head, now they're my favourite thing to do.
Pinkies up thumbs down for proper scapula retraction.
>>36578853
I have an excuse to drop OHP as well? Oh lawdy. What's the progression like on lateral raises?
>>36578895
3 sets til failure is what I do
>>36578786
It's not a priority. I want it, but I want it less than doing the things it takes (dating, meeting people, trying to engage with strangers).
>>36578923
this, mfw I fbw'd my ex she likes muh dick 2 much
But dont you have a gf you know that fat one
>>36578923
There's a lovely lady with a feminine penis looking to bone you right there.
She's a doctor too
>>36578918
Thanks buddeh.
>>36578923
Typical Britbong dating attitude.
>want to have sex but don't want to speak to anyone because starting a conversation with strangers is totally uncomfortable
Once a qt guy chatted me up at a bus stop.
But he was American.
Another time a qt guy tenderly helped me at the gym.
But he was Italian.
Britbongs are social autists without booze.
>>36578853
>Pinkies up thumbs down for proper scapula retraction
For complete internal rotation you mean?
>>36578990
Do you find this man attractive
what % of women would find this picture attractive?
>>36579015
He was my original husbando after Donnie Darko
>so sad
>so qt
>big blue eyes and cute little mouth
I would say about 80% hit rate on Jakey
>>36578997
I don't know I just say stuff
>>36579043
word
>>36578701
Isley wishes he'd tapped that. Thighs of the gods.
>>36579159
trip on isley
>>36578990
If you only knew.
>>36579159
>wishes
Don't wish lad.
>>36579193
Why are you one of those chads that could get the vageen with a smile?
>tfw no hot guy who wasn't my boyfriend has offered random sex encounter because of my beauty and even if it was on the cards I wouldn't believe it because sperg
I will never know this feel.
>>36579159
>wishes
>implying he didnt
FINALLY
https://www.youtube.com/watch?v=A3DGbLfVAgE&ab_channel=IrakiNutrition
>>36579287
holy shit
>>36579275
how are serie points calculated? an average, best 3, etc?
>>36579350
Total points of:
Best5 in most
Best3 in some
>>36579367
got it, then I can go be bad without dragging points down
>>36579350
>>36579367
to clarify:
you put together your team every serieomgång, and then you get a total point between all serieomgångar, and top4 goes to lagsm
>>36579287
Is there a sub 50 minute synopsis I could have?
>>36579374
Indeed you can, granted you have 5 people who are better than you (3 if youre in a low division)
>>36579230
Oh no I ask girls on on public transport regularly.
I just don't want to date them anymore than that.
And I wouldn't proposition someone just for sex because I don't enjoy that.
>>36579275
Eggzachary
>>36579393
yeah should be pretty safe there, wouldn't have been a huge issue but glad it ain't the case nonetheless, can focus on learning meet101 and hopefully getting a PR or two
Had a girl actually ask me about lifting/PL yesterday, very hard to overcome the "don't fucking talk to girls about lifting" instinct and actually answer questions. Wew.
>>36579402
So you go after busfus? Would your ideal woman be a bus driver?
>>36579417
good lad
>>36579383
For trained individuals, 6x/week is better than 3x/week for strength and hypertrophy if the weekly volume is equal.
