So I'm 15, Play Basketball, run the mile in track, and might play football. I've been following a bodybuilding training style, the Baki training, but have come across new things saying I should train for more athletic things since I do sports. One person I looked at, Garage Strength, said my program should be an Upper, Lower, Plyometric/athletic, dynamic leg day, and dynamic upper body, https://www.garagestrength.com/blogs/news/arm-day-leg-day he has talked about it in some of his videos but this is where I found it most organized, the 5 days one is about 3/4 of the way down. Do you all think this is good or complete crap?

I run the mile for my high school and was wondering if there were exercises or any tips that would help me increase my time besides just running.

Hit 150 on bench, making huge progress on the bench as i didn't even think I could bench 135 1-2 months ago.

guys I recently discovered bulking and I saw some advice that said you don’t need to eat more than 100 extra calories per day, and you will still gain the same amount of muscle if you only eat 100 or even only 50 extra calories. Is this reliable? Because if it is then it would save a lot of time and money.

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