re: Need some advice from the fitness gurus.

quote:

---

The only “bro” in this conversation is the bro that needs TRT to attain his health/fitness/wellness goals yet still believes he is a remotely credible source and/or arbiter of information regarding health/fitness/wellness. See how those two things might not align?

---

again, you are new here...i have posted my test numbers for years, before i went on the fertility treatment and after. if you think i needed it to reach goals or anything other than for legit medical condition than hey...you believe what you want.

quote:

---

For context, I have 22 years under the bar, >25% of that under the tutelage of a D-1(SEC) strength and conditioning coach. Personally trained mostly athletes, some gen pop in my 20s

---

that is awesome, ever trained a full time professional that works 50 hours a week and has 3 kids at home that are into all kinds of extra curriculars?

quote:

---

I’m not sure why you keep suggesting that 20 sets per muscle group is “driving yourself into the ground.” Maybe for you? In the past I have run caloric deficits for over a year getting 25-30 sets per muscle group/wk and honestly have never felt better. And I’m just an average Joe. I’m curious as to what quantifiable evidence you have suggesting that 20 sets “drives one into the ground”.

20 total sets 4 exercises should take no more than 1 hour 15 min with 2 min in between sets. Cardio isn’t required to be lean, albeit necessary for optimal mitochondrial function.

---

1) because you are suggesting a body part split that is sub optimal for most
2) most professionals that have kids cant train everyday. 3-4 maybe 5 days a week max.
3) you dont need to kill yourself hitting 20 sets per bodypoart to come close to making gains. in fact the studies you are referring to say 12-20. so why would one start at 20?
4) most have not maximized linear strength gains and weekly strength gains so they should follow an LP first and maximize that to max hypertrophy gains
5) 2 min rest is not enough time to max gains

like i said, for most 20 sets are not needed. or the LPs(strating strength, GSLP, stronglifts etc) would not work. 531 boring but big would not work so well. Leangains, kinobody, DC training and Fortitude training wouldnt work very well either.

quote:

---

24 hours betwixt exercise bouts, and 7 days betwixt hitting that group again is ample recovery time

---

so a bro split. have fun with that. nothing wrong with it, but most are not going to be able to hit the gym like that.

quote:

---

Pretty sure the incidence of most cancers has increased since 1975. Maybe it’s the microplastics??! But seriously I think we both know 10 min of sun in the am won’t cause skin cancer

Attacking Huberman so that others don’t listen to his podcast(s) with Galpin is short sighted, but you do you

---

yea im sure...has nothing to do with obesity rates going up at the same times....got to be the microplastics

quote:

---

s OP a 65 year old or 35? After all that intense research this is what you’ve come up with….?

---

i have helped a ton of people on this forum lose a ton of weight and put on tons of muscle and yea

lift heavy 3x per week progressively either an LP, HLM or PPSA, stay in a 250 caloric deficit, hit 1g per lbs of protien, 10k steps per day works 99% of the time

quote:

---

I think the generic advice of “lifting heavy” and “extremely high protein intake” and “focus on getting steps” is/was subpar and inadequate in the world of natural strength and hypertrophy training, even moreso when it’s in response to the specific problem OP is dealing with. Gen pop or not, OP will look up 5 years from now and look exactly like he does today if he takes your advice.

---

i didnt say it was perfect, we know more volume oyu can do and handle...yea its better. but who the frick has 2 hours to workout and that is how long it takes to do what you are saying when you factor in driving to and from, changing etc

quote:

---

As Nick Saban would say, “It takes what it takes.” There are no shortcuts. A mediocre process yields mediocre results. Suggesting otherwise is disingenuous, bro

---

sure if you want to be a pro BB. not to be a father and professional who looks good with his shirt off.

the OP says he weighs 153 lbs...do we think he is about to be a pro BB? frick no. so suggesting it takes what it takes is stupid AF and a good way to turn people off from fitness and lifting in general


being a good father, a good husband and a good provider for the family, takes what it takes. lifting weights comes second to that at all times.

You seem to be forgetting about life