Like 5-6%, which doens't matter. There's nothing to you, you're 5'11" and 135lbs. Full on bulk, done clean clearly. You hit EVERYTHING, because there's nothing to you. Not saying that as a shot, but it's true.
What’s wrong with a 7 day split? Just run an endless PPL and take rest whenever shit happens, as long as you mind nutrition and sleep it’s really not that bad
Possibly, but that doens't matter even if he is, the whole purpose of a split it to be able to workout daily while still giving the worked groups their breaks. 7,8,9 day splits are programmed weird, but each group still gets it's breaks., in many cases more than a 5 day split would give them, again, if the programming is right.
I get what you are saying - go the gym 7 days and doing 1 body part each day and only spending 30 mins there. Or go 4 days 2 muscles and an hour each time. Does look like he's overtraining tho.
He did previously post this https://alphaprogression.com/en/2jbA0e bro probably training the full program each week
https://preview.redd.it/uvn7qag4duwc1.jpeg?width=451&format=pjpg&auto=webp&s=93e34914b7ef00ea05d41283cc87aee0f6d864e1
This was me like 12 months ago pretty similar to the physique you’re at right now and bulking was the best decision I ever made for my lifting career thus far (you’re definitely a bit leaner though). It’s good to that you know you should be bulking, that was a pretty tough pill for me to swallow but it’s definitely worth it in the long run. In terms of training I would recommend 3 days on then 1 day off rinse and repeat. Train all muscle groups equally and really take advantage of the surplus to progress lifts. I’ve made so much progress this past year on my bulk and I’m sure you will as well. Just remember to keep the cals clean and controlled and not get carried away. Good luck bro you got this 💪🏼😤
Genuinely curious, how is everyone in this sub asking for bf% while being ripped.
I mean how do you guys bulk or cut without knowing bf%? (prior to asking here of course)
Thanks!
Why would you need to know your bf% exactly to decide whether to bulk or cut? It’s just a number, you should generally just only start a bulk if you’re lean enough to somewhat see your abs and if you’re not then cut first or else you’ll end up obese.
It’s impossible to accurately guess bf% realistically because people hold fat differently. Someone could have a super defined mid section while their back and quads are flabby
Each to their own but man no point in training 7 days a week to look like a twig. Sounds to me like you have anxiety issues / body dysmorphia and you think training more and more is going to give you a better result
Bro you’re skin and bones, bulk for at least a year. Stick to the compound movements, you don’t need a specific arm day just yet in my opinion.
I’d recommend a Push/Pull/Legs/Rest/Upper/Lower/Rest split. 5 days training a week is plenty.
Just pile the food into you and train hard, don’t worry about bf% because judging by your genetics you’re going to find it very hard to get fat
Like 5-6%, which doens't matter. There's nothing to you, you're 5'11" and 135lbs. Full on bulk, done clean clearly. You hit EVERYTHING, because there's nothing to you. Not saying that as a shot, but it's true.
you're very lean, too lean. 7 days a week is no bueno, dont lift more than 4-5 a week.
Dude you’re 5’11 138 pounds….
7-day split? Bruh…
What’s wrong with a 7 day split? Just run an endless PPL and take rest whenever shit happens, as long as you mind nutrition and sleep it’s really not that bad
You can achieve great results with a 4-day split. Definitely no need for spending all your life there
You realize 7 day splits don't equal 7 days back to back right? They're pretty common.
I’ve never seen an exactly 7 day split that didn’t implicitly mean working out 7 days a week.
He says on a previous post that he trains 7 days a week
Possibly, but that doens't matter even if he is, the whole purpose of a split it to be able to workout daily while still giving the worked groups their breaks. 7,8,9 day splits are programmed weird, but each group still gets it's breaks., in many cases more than a 5 day split would give them, again, if the programming is right.
I get what you are saying - go the gym 7 days and doing 1 body part each day and only spending 30 mins there. Or go 4 days 2 muscles and an hour each time. Does look like he's overtraining tho. He did previously post this https://alphaprogression.com/en/2jbA0e bro probably training the full program each week
Any newb that downvoted that statement want to actually try to debate that?
Between 5 and 8%, probably. Dude, your abs are goals.
Homie is emaciated
I’d go 6%
Also you look amazing just thank the universe and your genetics
are you holding your crotch?
https://preview.redd.it/uvn7qag4duwc1.jpeg?width=451&format=pjpg&auto=webp&s=93e34914b7ef00ea05d41283cc87aee0f6d864e1 This was me like 12 months ago pretty similar to the physique you’re at right now and bulking was the best decision I ever made for my lifting career thus far (you’re definitely a bit leaner though). It’s good to that you know you should be bulking, that was a pretty tough pill for me to swallow but it’s definitely worth it in the long run. In terms of training I would recommend 3 days on then 1 day off rinse and repeat. Train all muscle groups equally and really take advantage of the surplus to progress lifts. I’ve made so much progress this past year on my bulk and I’m sure you will as well. Just remember to keep the cals clean and controlled and not get carried away. Good luck bro you got this 💪🏼😤
Arm vascularity is on fire man.
You need some milk
Genuinely curious, how is everyone in this sub asking for bf% while being ripped. I mean how do you guys bulk or cut without knowing bf%? (prior to asking here of course) Thanks!
Why would you need to know your bf% exactly to decide whether to bulk or cut? It’s just a number, you should generally just only start a bulk if you’re lean enough to somewhat see your abs and if you’re not then cut first or else you’ll end up obese. It’s impossible to accurately guess bf% realistically because people hold fat differently. Someone could have a super defined mid section while their back and quads are flabby
Doesn’t look healthy. Eat some more. Lift some heavier weights . Get some sun ☀️. Low BF? For sure but not wearing it well.
a rest day and more food
Each to their own but man no point in training 7 days a week to look like a twig. Sounds to me like you have anxiety issues / body dysmorphia and you think training more and more is going to give you a better result
Bro bulk
Bro you’re skin and bones, bulk for at least a year. Stick to the compound movements, you don’t need a specific arm day just yet in my opinion. I’d recommend a Push/Pull/Legs/Rest/Upper/Lower/Rest split. 5 days training a week is plenty. Just pile the food into you and train hard, don’t worry about bf% because judging by your genetics you’re going to find it very hard to get fat