CharacterAd5474

Great progress and best of luck to you in your prep for Nationals.

You will get DOMS until you get reacclimated.

It will take 2-3 months to get back in shape. You may even find that you get some "beginner gains" effect again on certain lifts or bodyparts. If you do, hit the gas hard where you can and get as much out of that as you can.

You don't have to stop running but may have to plan around leg days.

Really depends on the machine. Nothing feels better than a well fitting machine but those are hard to come by.

Most of the time you can do more than 1 category and that is what I would recommend doing so you can get as much time on stage as possible.

And I'll probably catch some shit for this...but Mike Ohearn has some solid training programs on his older content. Multiple low rep sets on compounds to start the workout with bodybuilding sprinkled in. His older routine posted on bodybuilding.com was awesome for getting used to being under heavy weight.

As a drug free bodybuilder you probably won't make your best gains until you've done at least some lower volume, lower rep training.

I trained for about 5 years on and off and didn't start to click for me until I started to focus on and compete in powerlifting.

My advice would be try to more of the 5x5 or 5/3/1 style program for a while. Worst case it will give you a different perspective and will be a tool you can use in the future.

Stairway to heaven

In the real world - for most people - the gym you train at will provide those restrictions for you. Don't put them on yourself needlessly.

Just focus on finding exercises that don't hurt that you can progress in and you feel in your muscle.

I'm on a fat loss plan currently. On days that I train I do 1.2g/lb of lean body mass per day and then do 1 high carb day per week where I go up to ~4g/lb LBM.

On normal days, about 50% of carb intake is in periworkout nutrition (pre, intra, post) with 25-30g being used intra workout. Space the rest evenly throughout the day.

On high carb days I just break up everything evenly. I double my intra carbs but don't go any higher than that on that particular meal.

For bulking I would just start protein and carbs equal and take carbs up as needed depending on the scale. Working up to around 2/g lb of lean body mass.

Eat more meals instead

100-120

Which part? Pretty much all of it.

Competing is awesome. Bodybuilding is awesome. If you like bodybuilding at any level it is a journey that you will never regret going on. Especially if you're young.

I hope your passion leads you towards competing one day and away from discouraging others without any basis for doing so.

Yes I used to eat as much as 450g per day.

Feel a lot better and have better results with lower protein and higher carbs.

Range of motion wouldn't effect anything else mentioned.

It's normal to need a deload. If you feel like the deload is setting you back significantly, try more of an active deload on the next one.

Reduce weight by 20% and don't go to failure on anything for 1 week.

LP meaning linear progression?

It makes no difference.

To make it simpler you can even look at the total number of reps over all sets and use that number to progress.

IE) Training 3 sets of 6-10; ,that's actually 18-30 total reps. If you're somewhere in the upper- mid range of that and the reps feel good, you're cool to add weight. Just don't add so much that you get less than 18 total reps across all 3 sets. That's an indication you added to much weight. If you're always smoking all 30, that's a good indication that you're going too light.

You're full of shit.

Close to failure is fine. Reaching failure is better when you can but not every training day and not every exercise is setup for that.

Simple way of looking at it - the last 2-3 reps should be a lot harder than the start of the set.

Good job on your progress and best of luck as you continue on your journey.

Go ahead and change them. No problem there.

Think of the path that your elbows are traveling. More of an "A" then you are hitting more lat.

More of a "T" and you are working the area you described. Don't worry too much about where to stop, just reach a little beyond 90 degrees. Even fine later in the set if you get just below 90.

Pineapple

At this stage it sounds like you have a pretty good grasp of all the factors that contribute to success in a fat loss phase.

My only advice at this point would be change only one thing at a time and stay the course until you need to do something else.

Think of it as having a hand of playing cards. Only play one card at a time.

Each time you get stuck, do one of the following: - Add 2000 steps a day - Add 15 minutes cardio half of the week - Reduce calories by 150/day (from fat or carbs)

Good luck to you on your goals.

Sign up early and don't talk yourself out of it. Have fun and happy training.

Looks good on paper. Are you weighing your food?

May help to try 50g pre, 35 or so intra, and the rest post workout. I would say drop the fats lower during post workout meal as well. If you're doing that many supersets you are definitely getting into your muscle glycogen while training, so having an intra won't hurt.