Working up to a heavy single is a great method but if you don't lift at that intensity often then your warm ups serve as a good indicator about your lifting ability for the day. Even as simple as a 50% of weight to be lifted for 4-6 reps then 75% predicted weight for 2 reps then 90% for 1. You can then use how those last 2 sets felt to dictate whether you will be lifting as predicted, lifting more or whether you will have to reduce volume for the day as you are feeling fatigued, not as strong etc. Always reduce volume but not intensity.

Working up to a heavy single is a great method but if you don't lift at that intensity often then your warm ups serve as a good indicator about your lifting ability for the day. Even as simple as a 50% of weight to be lifted for 4-6 reps then 75% predicted weight for 2 reps then 90% for 1. You can then use how those last 2 sets felt to dictate whether you will be lifting as predicted, lifting more or whether you will have to reduce volume for the day as you are feeling fatigued, not as strong etc. Always reduce volume but not intensity.

Check out alpha body by Alphadestiny. It's exactly what you're asking for. Autoregulated whilst manipulating volume day and intensity

I guess this problem may be related to lack of hgh in your body. If you seriously consider the opportunity to change your body, maybe even increase power check the article https://hghfor-sale.com/how-to-mix-and-inject-hgh/ and decide is it necessary in your case.

>>36557
Thanks a bunch

>>36260
You have mild gyno, start going to the gym and the chest fat should go away. Else, you might need surgery.

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Upper lower or ppl are prety good programms to look into.
Find any program thats seems fun and stick to it.

You should be ablo to lift 140kg if it's given to you at knee levels.
The rest is for looking good like planks, push-ups, chin ups are all about how the muscle is fitting to your body aka don't weight too much exercises

SSBBT by Rippetoe Et al

>Have you guys ever tried Seabass.
Not to put you down but some of us live by the sea and catch it ourselves.

Salt, Cracked Black, Lemon and Dill is all you need.

Query for you, are you getting fillets or whole fish?

What kind of slack-jawed gomer faggot deleted the last two replies?

Looking for some Geoff Neupert and good kettlebell stuff.

...Not one of you dumbasses knows.

Start training squats, deadlifts and bench press. If you care about male attention, focus mostly on increasing the weight you can lift. Someone can probably give better advice than me.>>29156

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>>29162
>>29174
>>35676
>>35800
OP is an image of a chubby trap over at imagefap.

>>35898
I used to brows imagefap for comics back in the day

"does anyone have to share these books"

No you don't have to share them you can keep them yourself. Nothing in the book's text suggest you have to share with others