Recent content by sillychilli

Been a long time customer of these boys and they've never let me down.

Running a U/L/F split and training three days a week, this is actually pretty damn well thought out! Good structure, good movement balance and you’re hitting the full body effectively across the week. If I were to add my 2 cents, the only suggestions I'd make are with upper is to drop dips or...

Never too old brother. Welcome onboard 👊

Yeah that makes sense. Rotating the sessions is fine. Trial the rep cycling, higher early in the week, heavier later. 6 to 8 is a good range for your main lifts. Dropping accessories was smart. On arms, more volume doesn’t always mean more growth so focus on quality. Give the U/L/FB split a go...

Good call bro, that’ll make a huge difference. Doesn’t matter if you're 180cm or 160, if your feet can’t hit the floor solid, raising the ground is the way to go. Once you feel that proper leg drive kick in you’ll wonder how you ever lifted without it.

First off, your volume is up there. Nothing wrong with training hard, but more isn’t always better. You’ve got like 5 sets of curls on every session, which is fine if arms are a focus, but it’s chewing up real estate you could give to your core or even recovery. Swap out 1 to 2 of those sets and...

Nah, I'd get those feet planted on the ground. Feet up on the bench takes away your base and kills any leg drive which you’ll need when you start pressing heavy weights. Stability equals strength. You want to build a thick chest, not just float around on the bench. Lock your feet down, tighten...

Good stuff from everyone. I'll just add this.... at 61kg, your biggest challenge won’t be the training... it’ll be the eating. You can have the best program in the world, but if you’re not in a consistent calorie surplus, you’ll spin your wheels. Don’t just “eat more", eat with intention. Get 3...

Not sure about scrapping flat bench out.. you need to understand how to use it. Flat bench works, but only if you’re doing it with the right form and full range of motion, controlled tempo and actual pec engagement (not just bouncing the bar off your chest and letting your front delts and tris...

RIR’s is great once you actually know your limits and that only comes with time under the bar. My take on this is that early on, most people either undercook it or think they’ve got 2 reps left when they’re already grinding. But once you've done enough cycles through strength and hypertrophy...

Spending 2 to 3 hours per session at the gym not really necessary for most goals. Growth and strength gains can be achieved with more focused workouts at about 45 to 90 minutes. Intensity and proper recovery matter more than time spent lifting. As we get older we need to balance training with...

I get what you're saying but GH works best when you’re consistent. It’s got a short half-life but the real benefits like better joints, collagen and recovery build up over time, not just when you take it. Yes, IGF-1 hangs around for a bit but GH also kicks off other repair processes that...

Taken correctly, they work the same.

My votes also go to these X amount of Big Macs X amount of Maccas Cheeseburgers Box of glazed Krispy Kreme Donuts

I take 6 IU split between morning and night. The benefits are huge. Faster healing, improved collagen synthesis and better tendon/joint support. But staying consistent with GH is key to maintaining those effects long term.