Anecdotes & Observations - Ep1 - Progressive Overload

A.O. is a monthly series in which I discuss my thoughts, observations and anecdotes on the practical applications of training, coaching, and nutritional theory.
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[@Nealatosis]

More helms videos is always a good thing. Thanks for your time

[@WillMcAuley91]

Great video, sheds some more light on why precisely VIF come before Progression in the Pyramids.

[@Team3DMJ]

Exactly!

[@Leo-yn5fx]

That makes a lotttt of sense!! As an intermediate lifter like maybe 3 months in I've never been in such a hurry to put weight on the bar and i'm making gains! Also a good mind muscle connection has definitely helped take my physique to the next level.

[@mattheworeilly8813]

Amazing! Good to see Jeff, Eric and Alberto uploading content! Hoping that Andrea and Brad will also join!

[@DoremonUCR]

Only reason I really watch this channel. Thanks for the video!

[@LAskeHosting]

Am i the only one here who is waiting for Eric to drop that rap album? :D

[@ssdabel]

Excellent video. The only question not addressed directly is, does the ability of adding weight to the bar continuously at a relatively high RPE mean (most likely) that you're gaining? I would hedge to spoiler and say yes - barring some unique instances such as being at a stage of learning a movement and gaining a lot of proficiency week to week (like in the initial stages of learning to squat, etc)

[@Team3DMJ]

Great question Abel, and it does depend on the context. If you are new to a motor pattern, hold the number of sets constant, and just increased the load to whatever level kept the RPE the same...you might not be, you could be primarily improving motor skill and neuromuscular efficiency. But in a well learned motor pattern, that is quite stable, in an intermediate lifter or higher, that's probably indicative that at least some contribution to that strength gain is new contractile tissue. Indeed, ask most coaches what they need to do with intermediates to make them move into more advanced levels of lifting, and to actually keep a reasonable rate of strength gain, it's increase volume, and that typically comes with more muscle mass as well.

[@deanbell3323]

This is one hell of a video

[@zor9k962]

i love you eric helms! Thanks to you and the other 3dmj guys my gains are getting better and better!

[@gizl1]

Great video,Eric!:)

[@ederaguirre6530]

Eric you just saved my life!!!!

[@DJcs187]

No question, I just wanted to say that this was a great video and I learned quite a bit. Thank you Eric.

[@Team3DMJ]

Thank you! Glad to hear it!

[@robincserveny3917]

Great video! Please more of this 👌

[@XSimboJonesX]

Great Video, Thanks for imparting with so quality info!

[@DaneKnightonFIT]

Got a massive shot of Dopamine when I saw this title! Thanks Eric!

[@reptogain5248]

Thank you Eric!

[@xoxolycadaniel8574]

amazing video , thank you very much Eric, i learned a lot from your videos!

[@aragon19964]

This video is gold!

[@benhallo1553]

I’ve found that often when I train hard for a while I just stall. Then when I back off a bit and rest I get a mega super compensation and make big gains in terms of rep PRs

[@ryyank8910]

Just subscribed, thank you!

[@tonylattuca1741]

Good stuff

[@BliebandRHYNO]

This is a great idea

[@DRVFTAthletics]

Thanks Doc!

[@phillipho9269]

i love this man

[@relentlessvegeta]

Thanks Eric great work 👊🏼

[@SchoolOfMuscle]

Loved this!

[@mylesmackey2430]

Incredible

[@fredrikolssondrums]

This was so awesome! Can’t wait for the next one!

[@Dan_the_cobbler]

I understand the overload causing stressor of total volume, but not how it remains "progressive overload" as the RPE falls as you get stronger?

[@Team3DMJ]

Dan Watkins i think you picked up on the semantics vs meaning, indeed 100kg x 8 at 8 RPE is not progressive compared to 100kg x 8 at 7 RPE. However, you only need to progress the overload when it is no longer providing sufficient overload. In this made up example if 100kg x 8 at 7 RPE is providing a sufficient adaptive stimulus, it is progressive relative to lower stimulus that would not make you grow, even if it’s not progressive relative to last week. That’s the whole point, paying attention not solely to beating your previous numbers but also to whether or not what you are doing is sufficient stress to cause growth (i.e. if you need 2 units of training stress to grow, and last week you did 4 and this week you did 3...both are enough overload even though 3 is less than 4)

[@Dan_the_cobbler]

gotcha, thanks for clearing that up :)

[@cheeseburgerxofxdoom]

Thanks!

[@bobjenkins4925]

*Count Dooku voice* I've been looking forward to this.

[@luksoul3641]

Eric could you talk about individual muscle SRA-curves, how they change through progression and how to adjust the training plan to these changes?

[@Team3DMJ]

I highly doubt there is actually a measureable strength recovery adaptation "curve" for a given muscle that isn't highly individual, doesn't change week to week based on your total training stress, and would be greatly modified by how you trained. That's not a variable of training you can measure, so it's not a variable you can manage, trying to figure something out like that will be chasing ghosts. Rather, just set up an adequate volume in the ball park of what is probably optimal 10+ sets 2-3 times per week, and then assess progress over a couple meso cycles and adjust from there based on performance improvements or lack thereof.

[@luksoul3641]

Team3DMJ Appreciate the reply! Totally makes sense what you're saying. I was just curious because Menno Henselmans said that when an athlete progresses from say beginner to intermediate to advanced, the advanced athlete SRA-curve could be significantly "shorter" compared to the beginner athlete SRA-curve. In his opinion this would mean that advanced athletes should for sure be training more frequently just to be able to induce adaptations consistently and not lose them through involution/de-training.

[@Team3DMJ]

Luca S ahh that’s a different question then what I thought you were asking. I thought you were asking about say the time course and volume requirements for say biceps vs lats for example. The question of do advanced lifters need to train more frequently is an interesting one. From a practical perspective, ignoring any theoretical ideas about the time course of MPS, the need to do more volume to keep seeing progress might necessitate an increase in muscle group frequency to prevent a single training session from turning into an exhausting marathon in which the quality of the volume degrades in the latter part of the session.

[@luksoul3641]

Team3DMJ So in essence you're saying that regardless of how advanced the athlete may be, volume would still be the most significant aspect to focus on, may that be through one or multiple sessions. And yes then it would of course make sense to split that volume up throughout multiple sessions so you wouldn't be in the gym for say 2+ hours each session and accumulate too much fatigue too quickly.

[@Team3DMJ]

exactly, volume and intensity are the primary variables that induce adaptation, and frequency is how you organize them

[@adrianhawkins3467]

Eric drops new video. We learn in silence.

[@sethdunn96]

Great vid. So what are your thoughts on someone who has been lifting for over 20 years. Weight on the bar you used to do and felt good you just feel tired and weak when you do it now?A lot of joint pain at elbows and shoulders?How do we find the sets and reps we need to grow vs going above that? Cause a lot of times I go lift and just want to do a lot of different exercises because I am enjoying my gym time.

[@Team3DMJ]

Seth feel free to train however you want and have fun and avoid injury, but if you aren't progressing in any measurable way, you aren't progressing. If that's okay with you, and you'd prefer to do more variety and not chase progression due to pain or personal interests, feel free.

[@EGL8823]

Eric, great video thanks for that!You talk about total stressors to impose progressive overload. In the case of the 10 sets you mentioned, do you talk about 10 sets per Muscle/week or per Exercise/week?For example: (10 sets needed for progressive overload) if I want to push my benchpress, is it possible to get stronger on the bench with 5 sets of benchpress, 3 sets of dumbell benchpress and 3 sets of flys, so that I am doing 11 sets/week for the musculature needed for the benchpress but I am doing just 5 sets of benchpress.. I hope that makes sense?

[@JohnSmith-dy3ck]

So if I’m to understand this correctly, I don’t get bigger by adding weight to the bar, I’m able to add weight to the bar BECAUSE I got bigger? Likewise, for example, if I can lift 3 x 10 x 205 @ RPE 9, just by lifting that each week, eventually it will become an RPE of 6 or 7, then I would increase volume?

[@maykjacked]

Hi Eric, great video. Do you think metabolite training (high reps short rest), has a place as a form of progressive overload if added onto traditional hypertrophy work in some mesos for a natural trainee? Thanks

[@Team3DMJ]

Mike LN high repetition training can be just as effective as low reps IF those sets with low loads and high reps are taken near to failure. However shortened rest periods seem to consistently reduce hypertrophy in response to resistance training, in a recent study comparing long to short rest intervals with low load high rep training, there were some indications of a better response in lower body hypertrophy with longer rest www.researchgate.net/publication/311705036_Acute_and_Long-term_Responses_to_Different_Rest_Intervals_in_Low-load_Resistance_Training

[@maykjacked]

Great, thanks Eric

[@evanstmoc]

Wish I knew this earlier. I injured my shoulder obsessing over trying to add weight to the bar.

[@vinay003uj]

Like before watching squad ❤

[@SH789-x2f]

How do you even know if adaptation has occured if your reps don't go up every week? What rate of progression would be a guideline to follow and thus know if your programm is working?

[@AL3XGZa]

Eric is the Jesus of natural bodybuilding info

[@ComradeX]

Great video, thank you so much! But how can one know how much is "too little", how much is "enough" and how much is "too much"? Are those "10 hard sets" also related to reps \ set, or are those judged only by RPE? (ex: 10 sets of 3 at RPE 9 vs 10 sets of 8 at RPE 9).

[@Team3DMJ]

If you are making measureable progress it's enough. And RPE is how you determine effort, % 1RM is how you determine load.

[@keironewoodgate]

Caught me mirin dat "Master of Science" cert on the wall

[@micpadovano]

I miss the SAWEH episodes, Eric! lol

[@kendyangi5846]

"Mooooom! Eric is trying to impress me with all of his academic paper stuff......"

[@PhilipBryden]

Considering you need an RPE of 7 and above to cause adaptation... If you barely manage 3 sets 12 reps with 20kg dumbbells at an RPE of 9, can you repeat that same rep / set / weight scheme for the next 2 or 3 workouts, (getting slightly easier) and still see a positive adaptation, as long your RPE is at 7 or above?

[@Team3DMJ]

You're starting from a false premise. A novice could train at a 5-6 RPE and make fantastic gains for a while, as that is progressive relative to them sitting on the couch lifting a remote. A powerlifter who does 1-4 reps with 75-85% of 1RM might spend a ton of time at RPE's below 7, and is going to get stronger. Volume is also an important consideration not just the difficulty of a single set. 5x6@ 6 RPE will most certainly provide a stimulus for many people (of course depending on the entire program, their training age, genetics etc).

[@lolwechig]

How would someone program his bodybuilding program, if he/she is active in another sport (in my case MMA)? No competitive ambitions in either one, but I love both sports and would like to see continuous results in both. Thanks alot.

[@Team3DMJ]

Not my area sorry, I can effectively program for bodybuilding and other barbell sports but I don't work with other types of athletes

[@OlArbin]

A-yo by mef n red 🌋

[@bj12288]

So how do i know when to add weight to the bar? And if its pure hypertrophy just muscle size should our main focus still be progressive overload ?

[@Team3DMJ]

b dabarber you should definitely still set up a training plan which involves adding weight to the bar and have a plan to do so, whether your goal is size or strength, this is simply a video explaining that the act of adding weight to the bar in and of itself is not the same thing as progressive overload. For details on how to set up training, check out the series the muscle and strength training pyramid in this channel that i did.

[@bj12288]

Team3DMJ so if a program has you adding weight to the bar on a weekly basis thats not progressive overload you’re saying? Its only the stimulus that’s progressive overload ?

[@Team3DMJ]

I think your missing the point. Let's put it this way. Let's say you can bench 300lbs and 10 hard sets per week per muscle group causes a sufficient stress for you to grow. If you do 135lbs for only 1 set of 5 reps this week, and 155lbs for only 1 set of 5 reps next week...while that is progressive, and you have added weight to the bar...that's not overload. That's doing 1/10th the number of sets you need to grow, and the set itself isn't hard, you're doing 5 reps with 45% of your 1RM, a weight you can probably do 20-30 reps with. That's the point of the video. Just because something is progressive, doesn't mean it's overload, and just because you can't add weight to the bar, doesn't mean you aren't providing overload. Now, for how to set up your training, check out the muscle and strength training pyramid videos on this channel.

[@bj12288]

ok thanks now say if i just want to increase muscle size just train for pure hypertrophy i still need to get stronger in the 6-15 rep range?

[@Wildtotarda]

Helms fanboii reporting

[@noaharni9703]

So if doing 10 sets is enough to cause stress and adaptations... you don’t adapt to that amount of work, ever needing to add more sets? Because while keeping sets the same may not be overloading to the previous session, it’s still overloading to the system?

[@Team3DMJ]

Noah Arni oh no sure you may indeed need to do more than 10 sets at some point. I’m not sure what I said that would give the impression you would never need to change how many sets you do, and 10 is just a random example used to illustrate a point.

[@infammo7]

Amazing information as always Eric! I have one question which I am not sure if it will fit in this series; Would you be able to address whether volume load is relevant for Hypertrophy or is it number of hard sets that matter? Specifically adding weight ( which increases volume load) while keeping no. of sets same as opposed to adding sets while keeping load same.

[@Team3DMJ]

Great question! Essentially, the lower the load relative to your capabilities, the more of the potential repetitions you have to do to make that set "count" as an effective stimulus. To get a set with a load you can do 30 reps with on equal footing to a set with a load you can only do say 6-8 reps with, you'd likely have to complete most of those reps to induce fatigue and thus make the additional reps remaining in that set count. Say for example, you might need to knock out say 20-25 reps or so to get the "junk volume" out of the way in a 30RM set to accumulate enough fatigue so that more muscle fibers have to be recruited to allow you to keep moving the weight and only the latter repetitions in this set would be as effective as repetitions that were performed at a heavier load. With heavier loads, the volume pretty much "counts" immediately. With 80-90% of 1RM, you see max EMG activation pretty much from word go (or close to it), and thus ostensibly, the recruitment of the vast majority of fibers. Theoretically what this means, is that you could probably look at repetitions with a reasonably heavy load and see a relationship with repetitions performed and hypertrophy, but the vast majority of research compares training to failure, so indeed, it seems *when going to failure* that sets can be a useful way to count volume, I have a feeling this is an artefact of doing training studies where you go to failure though. Obviously if a set is too low in repetitions though, this stops holding up, as the set itself doesn't provide enough volume of contractions to be on equal footing with a higher rep set, even if they are both to failure. In fact shoenfeld did a study showing 3x8-12RM produced more hypertrophy than 3x2-4RM as an example. Hopefully this clears things up.

[@infammo7]

Team3DMJ Thank you so much Eric for the detailed response and that clears up a lot of confusion I have. I hate to ask a follow up question after such a thorough response but here goes. Counting sets are very useful when comparing studies but within the lifter itself, do you think volume load becomes useful? So, if the lifter manages to take 100lbs from 3 x 8 to 3 x 12, volume load goes up but sets remain the same. Does that mean he is doing more volume for hypertrophy gains? I am asking this because in TMaSP books you have used volume load to explain progression and how increasing weight increases volume. I was wondering if this has changed so if hypertrophy is the goal would increasing no. of sets be better as opposed to increasing load?

[@Team3DMJ]

infammo7 good question, and here’s a better way to think about it. If the number of sets is held constant, and you are able add weight or reps to a lift you are familiar with, that indicates you are probably providing enough total stress (including volume) to grow. Once you can no longer add load or reps, assuming you are recovering and nothing else has changed, that is when more sets are likely needed. In the example you gave, if you could only do 8 reps with the given load and then after training for a while you do 12, that would probably provide a similar stimulus as both are moderate rep ranges at a 10 RPE, however even if it’s the same stimulus, how much of a stimulus you need may increase with your training age. When that happens, you won’t be able to keep adding reps, and at that point more of a stimulus is likely needed

[@infammo7]

Team3DMJ Perfect! Thanks a lot Eric. This has helped me a ton and I really appreciate you taking out the time to reply to me. Looking forward to the series!

[@richardtarantino2601]

Awesome. This answers so many questions for me and will inform my programming going forward. Thanks!

[@zheyuanwang4774]

A~O~

[@gomasso]

The fucking best

[@mnoy91]

ive been training for 10 years and im eating in a calorie surplus but not gaining strength, havent gained strength for a while now at least 2 years, so my question is can i build muscle without gaining strength if im in a surplus and gaining scale weight ? im getting fluffy but dont think im gaining any muscle at all

[@Team3DMJ]

As someone lifting now for 14 years, I can tell you gaining strength at this stage doesn't come quickly. Looking back at my 10th of year of training, it's taken me 4 years to put 40lbs on my bench, 22lbs on my squat...and 16lbs on my deadlift (the squat and deadlift are a bit lower than bench as I dealt with a hip injury). Some years it didn't feel like I was progressing at all, and it was hard to see any progress. But it was coming, and I did indeed keep chasing it by changing my training to ensure progress occurred. BUT, progressive overload doesn't only occur in the form of gains in 1RM strength. If you can do more reps with the same load, or the same reps with the same load at a lower RPE, or if you can do a higher 6-12RM, those are all completely acceptable signs of your strength capacity going up, hopefully due in part to larger muscles. You can definitely gain scale weight and have it not be muscle...hell 50% of Americans are doing a great job at that lol...but, you do indeed probably want to be seeing some progress in any of those forms i talked about while gaining scale weight (slowly at this stage, like 1lb/month) if you are hoping to put on muscle.

[@mnoy91]

ok thanks heaps for your reply! i really appreciate it. sp basicly if im not gaining strength in any form and im in a surplus and gaining weight its basically 100% fat? :( lol because my goal in 2019 when i do my 2nd bodybuilding show i would like to be 3kgs heavier well atleast 2kgs heavier from muscle weight but really hard to do if not gaining strength

[@PhilHitsBills]

Did you read the Muscle and Strength Pyramid Training & Nutrition E-Books? I think Wave-Loading or Volume Progression a la Dr. Mike Isreatel might help you! Check out Rennaisance Periodization Volume Hub in google. If you cant Progress Strength via Wave Loading (MSP Training E-Book) try to train with Volume Progression targeting 2-3 Muscles per Makro-Cycle and hit that MRV in the last Weeks of every Meso-Cycle to Overreach. Intermidiates need a much more complex approach to crush Plateaus.. the more Advanced you get the more you need to specifiy your approach targeting your goals. Hope I could help. Good luck with your Competition

[@Team3DMJ]

If you spend an entire year without being able to increase the reps you can do at a given load, or the weight on the bar with same number of reps, on any exercise, and you're gaining weight...it's likely not useful weight. However, if you've been in the gym training your ass off for 10 years, the gains in performance you do make might be small...even doing everything perfectly, and then if you gain say just 1lbs/month, even then, you might still be looking at 75%+ of that weight being bodyfat. And again...that's doing everything right! But yes, there needs to be overload in the gym.

[@pretty_flaco]

early Seinfeld “Bubble Boy” reference

[@EmperorPenguinXRemas]

Can someone help me I have a problem. I do a 5x5 for bench ohp and squat and 3x5 row and 1x5 dl, but the thing i dont understand i increase my volume with extra isolation exc over the mesocycle but now im all beat up , i also think i train to hard. But i dont want to throw out the isolations like rear delts and that kind of stuff. Iknow you need to increase volume and increase intensity but now i get even weaker what do i do ? Cut out the isolations? Or lower the volume of the main lifts and increase intensity after a deload? So start high volume after deload? And than lower it and increase intensity? Well im stuck i know im doing something wrong but i dont know what🙄😂

[@EmperorPenguinXRemas]

My goal is to increase strength without doing to low of a volume so i dont get super skinny😂

[@Team3DMJ]

ujy yutuy I wish it was possible for me to know what the issue is for your training, but it’s not. But I would recommend just trying one of those potential solutions, just one, and then seeing what happens in your next couple mesos. If it doesn’t work, you just learned something about your body anyway and then you can try another potential solution. Just don’t shotgun approach it or you won’t know what the problem or the solution was

[@tubenunofabio]

Hello Eric. As always, great video! And thank you for the time and effort you put into helping others. Having trained for almost 10 years now, I admit the rate of progress is very slow and I suffer from the symptom you specified (not adding weight to the bar), and as a consequence I tend to be "program hopping" (even when I have a very solid book like your Muscle and strength pyramid training :-) ). It is indeed really interesting to see a reply you have made talking about "effective repetitions" because I have been reading this past few days Borge Fargeli's approach (Myo Reps), which seems legit. Do you consider a bit extreme to base a whole program on it (every movement), or do you think is more appropriate to use it as a tool and "adding" it to a "standard" program (only in one or 2 movements for the day)? Thank you.

[@Team3DMJ]

Nuno Fábio myoreps are a very cool concept and the studies on drop sets and cluster sets suggest that this indeed is a viable way to train. I don’t think it will necessarily trump well organised traditional training but it is an excellent programming strategy and does indeed save time.

[@gtr0321994]

🤓🤗

[@DanielGolfing]

teach me more

[@joeklemczewski3404]

How much do you bench, boy?

[@Team3DMJ]

363lbs/165kg come at me

[@joeklemczewski3404]

kzbin.info/www/bejne/i5OWiYx6mLKXnrs

[@Team3DMJ]

lol

[@andreasmuller8519]

Referring to the example you used with 15 compared to 10 sets: Would those 5 extra sets actually not speed up rate of growth (hypertrophy) at all and just be a waste of time / energy? So if you've been running high (relative) volume cycles for the past few years and you're still seeing progress, could it be worth dropping volume and see if you can still progress just as fast with less? Sounds like more bang for your buck but seems so counter intuitive as one would think progress would slow with less. Thanks for your time Eric!!

[@saadxislam]

If I may: When a lifter switches from high (too much) volume to moderate volume, the lifters work capacity may be reduced, but they will actually make more gains overall since they recover better, leading to better adaptations.

[@andreasmuller8519]

First off thanks for taking the time to reply :) Secondly, I am aware of such a situation, but my question was regarding the volume NOT being too much such that the lifter still progresses(as Eric's example mentioned volume being on the other end of the optimal peak of that bell curve).

[@SANDMAN363]

I think it would be in the lifters best interest to just maintain the training volume they are using. If they were to drop the training volume they probably would continue to see progress in the form of strength gains, possibly even better than they were seeing before because they are able to recover better which results in a super- compensation. But like Eric said, progress is not progressive overload within itself. Its the stimulus. So if you take away the stimulus you've been using then you are no longer achieving progressive overload, assuming you have just always been training with the same amount of sets and never dropped the volume for any reason. So basically, if you were to decrease volume it should only be for a short period of time to achieve a super-compensation, and you will need to bring it back up within a few months most likely. But this isn't universal or written in stone.

[@Team3DMJ]

Andreas, I actually disagree with PlantBasedPowerlifter here. In the example I gave 10-15 sets was in the range of providing an optimal hypertrophy stimulus for this individual. The additional 5 sets would indeed build their work capacity, so sure going to 10 sets would result in a reduction in work capacity...but so what? This is a bodybuilder not a crossfitter right? The goal isn't to do volume....the goal is to grow. Some might argue that if you go to the 15 sets or even higher, past the point at which you are making the highest rate of gains in response to those sets, and then deload and switch to say an intensity block of training, you would then make even GREATER gains...but I don't think that's likely. The whole supercompensation notion is a bit misunderstood, that has much more to do with just expressing the full extent of the adaptations you made after fatigue dissipates, rather than making additional gains.

[@andreasmuller8519]

My thoughts exactly. Work capacity is not the goal. But my question is would the additional 5 sets result in more hypertrophy than 10 in the long run? If not they would just be a waste of time and the individual should drop to 10 sets, even if they made good progress and stayed injury free with 15? Thanks so much for your time!

[@bangsitsin]

Sorry a bit late, I'm doing a specific program that require me to progress each session. Of course I would have to up the reps first before weight. My question is after a few sessions, I was able to progress that made me just keep on adding weight(ignore reps), but during the next session I wasn't able to lift that weight again, is it because I shouldn't do that? (adding weight instead of reps). Btw, my nutrition and recovery is the same because my schedule hasn't change. Thanks

[@Team3DMJ]

I wish it was possible for me to tell you why in a specific week you couldn't progress load while following a program I know absolutely nothing about, but that's simply asking the impossible of me. I can communicate our best current knowledge of how to set up training and my practical experience with how to make adjustments, which I've done in the muscle and strength pyramids and videos like this, but I'm sure you can understand that a paragraph in the comments of a KZbin video is not what is required for me to answer this question. Hell, sometimes I have clients who report to me every week who stall and I spend months trying a ton of different things without breaking the stall.

[@bangsitsin]

Thanks for the replying. Appreciate it. I guess I'll have to keep follow this series and try my best to fix it.

[@StyrbjornStarke]

Eric Helms our lord and savior.

[@jakeg7429]

Next month!?!? How about next week/next day please hahahaha

[@c510sony1]

have you done sth with your hair lol looks thicker than before

[@RazvanSuican]

What are u talking about? I just eat 100 kg of protein a day. I eat non-stop in between sets and lift like a mofo. #fitnessaddict

[@MilosevBosko]

First ;p