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brexton

@brexton

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after a decade of lifting i feel like i've finally cracked a *long-term/sustainable* but absolutely diabolical routine/diet that works wonders (for me). motto is "don't be a hero" - upper/lower (4-day split), hit each body part w/one exercise each time - pretty much exclusively machines/no free weights outside of arms/delts (have been injury-free for more than a year now) - 2 x 8s, first set you're amped, then you're onto your last set to give it your all - consistently failing within the 6-8 rep range (good barometer for progressive overload) - rest *really* well in between sets, consistently like 2-3 minutes for me (get heart rate back down to 90 range) - no cardio outside of 8k+ steps/daily - caloric surplus/deficit is 5-10% in each direction - 1g of protein per pound of weight - no protein shakes, all protein is eaten (so much more filling) - caloric targets are weekly *averages* rather than daily (i.e. i eat slightly less during the weekdays to allow for more food during the weekends)
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