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If I used this to get my calories up would I die?
The block is 4400 calories.

I've been doing some nsuns 531 variation 5 days week for the past year, all my lifts are intermediate and above.
I want to focus on endurance training sandbags/kettlebell and reduce my strength training volume to the absolute minimum required to retain strength and muscle.
if for example I want to keep the strength in my legs
could I just do
Day 1 2-3x5 back squat
Day2 2x5 deadlift 2-3x8 bulgarian split squat

I can do 12 pull-ups reliably on the first set then 8 or 9 on the following 2 sets.
Should I start adding belt weight and aim for the 6-8 reps range?

Is this a retarded routine for upper-body

>bench press x5 sets
>weighted pull ups x5
>barbell rows x5
>ohp x5

I just don't have enough time to spend hours in the gym so I try to do everything in 30-40 minutes 2-3 times a week.

>>76808499
yes
>>76808571
no
>>76808898
maybe
>>76808977
can you repeat that question

>>76808977
If you just started 5 sets might work (weak) but not in 6 months. If you're only going to do 4 exercises imo,

bench
ohp
cable row
deficit deadlift

>>76808988
What would be a good intermediate upper body routine?

>>76809013
warmup, 1-2 sets to failure depending on feel, or drop sets, anywhere from 4-20 reps.

bench with safety bars
incline cable fly
single arm ohp
supine curl
cable row
reverse fly
pulldown

>you forgot triceps
there's enough

>>76808169
I tend to have some blood in the snot I get out of my nose in the morning and through the day. Could it be something serious or it's just dried up snot cutting into the nose?

>>76809026
So mixing push and pull is fine? Why don't I just add a few of those exercises to my current routine? Pulldowns and pushdowns are good

>>76809026
>incline cable fly
unnecessary
>single arm ohp
retarded unless you meant dumbbell in which case it would be okay
>>76809027
what the fuck dude
is your room drier than a desert?
do you drink any water?
do you snort fiberglass?

When BB curling heavy the limiting factor have always been my forearms but even after years they have never caught up. I can train biceps just fine when I isolate them more and use lighter weight but I really wonder how I can get my forearms strong enough so my biceps get worked more when I BB curl.

>usually gym in the morning
>company I work at sets up a gym in the office
>I'm on second shift so its usually pretty empty
>the zoomers I work with invited me to come lift with them while we're on the clock

would going to the gym twice in a day be overdoing it?

>>76809177
>So mixing push and pull is fine? Why don't I just add a few of those exercises to my current routine?
Someone asked for upper body and you can do whatever you want.

>>76809265
>incline cable fly
>unnecessary
I think it helps. Like doing rows and pulldowns also.

>single arm ohp
>retarded unless you meant dumbbell in which case it would be okay
It's assumed to be dumbbell but you can use anything.

>>76808499
Your macros should be
0.8g of protein for every pound of lean mass you have, 1.5-3x that for carbs and the rest from fat, so depending on the rest of your diet, it could be fine

>>76808571
To just retain strength, you should just have to train max effort high intensity (1-6 reps to failure) like once a week

>>76808977
That's fine for upper compounds
I would still train arms and shoulder flies tho

>>76809298
Sounds like you're using the wrong grip width
Also heavy trad deadlifts should be all you need for forearm strength
I assume your actual problem is training waaaayyyyy too much upper volume tho

>>76809379
I would go piss around, lift half assedly and hang out with friends for the bonus round

>>76809013
Bench 5+ sets of 5
Bb Row 3 sets of 5
Bench acc or var 4x8
Chins 3 sets
Incline cable flies 3x8-12
Wide grip pullups 3 sets
Arm work
Shoulder flies

Make sure you're actually intermediate at symmetric strength dot com

You should always train heaviest to lightest
The retard saying to train arms in the middle of your workout is just completely objectively incorrect about the schedule
You want to move as much weight as possible to stimulate the hormones to make the gains you want

All the retarded complicated training styles influencers talk about that say anything beyond high intensity at volume at frequency only works for roiders

Does Creatine have any negative effects? ChatGPT is telling me to take like 3-5 grams of Creatine a day, even on my off days, and that it has no negative effects or anything, it just makes my muscles bigger like magic

>>76808571
You'd maintain pretty decent as long as you stay on top of your diet

>>76809298
hammer curls
reverse curls
>>76809601
>0.8g of protein
*1g
>>76809636
no, negative effects for most people
few can have digestive issues but those can be circumvented through spaced intake or micronized creatine or creapure creatine

>>76809636
It'll increase your metabolism a bit so you'll have to eat a little bit more but if you're natty, you're leaving gains on the table if you don't take creatine due to increased recovery
You might have to do a loading phase and then I would recommend the same exact amount at the same time every single day

>>76810053
0.8g/lb of LBM is one standard deviation above (+15%) what any truly independent study has ever found to maximize protein synthesis