caps
I'd suggest this

Flat Bench OR CLOSE GRIP BENCH 5X5
Heavy compound Tri movement, such as JM press or close grip bench 5X5 OR 3X5
SOME HEAVY LAT MOVEMENT, DO THEM TWICE THEY RECOVER VERY FAST, DO THEM IN HIGHER VOLUME ON YOUR OTHER DAY 3-5X10
TRI PUSHDOWN OF SOME TYPE. ALTERNATE BETWEEN HEAVY AND LIGHT HEAVY DO 5X10 AND LIGHT DO 5X20-30
BI CURLS 3X10 WHATEVER EXCERISE YOU WANT
REAR DELTS 5X10-20 ADJUST THE WEIGHT AS NEEDED ALTERNATE THIS WITH BB STANDING OVERHEAD PRESS EVERY 3-5 WEEKS.
ABS, VERY IMPORTANT DONT NEGLECT THESE

I WANT TO OVERLY EXPRESS TO YOU, TRAIN THE SHIT OUT OF YOUR TRIS. TREAT THEM LIKE IF YOU DONT TRAIN THEM HARD, YOUR MOM DAD WHOEVER DIES TO A SILVER BACK.



I hate making splits.
If you want to make one, I'll say what I think of it. Otherwise I'd suggest a 5x5 or 531 routine.

Go Back To Health and Fitness Topic List
2 User(s) are reading this topic (0 Guests and 0 Anonymous): StedieMonster, 7_Deadly_Sins

SON YOU GOT A QUESTION?

alright, time to get strong

my squat lags HARDCORE behind my bench and dead. its literally awful and i cant get the form down...i wanna be able to squat comfortably. my hip flexibility sucks and it hurts to even go into the squat position and i often cant even go parallel. i have to go to a kind of wide stance because if i try to go shoulder with, i cant balance and "sit back" or ill fall backwards. its literally awful and u have no idea how frustrating it is. any advice on how to fix my form? i literally cant do the motion without falling backwards and it hurts my hips to go kinda wide.

Gary knows ahaha
What's your opinion on strength gain while on a caloric deficit?

Hi!

ive been bulking for 2 months, following the Starting Strength program and making decent gains



goals: (in the order id like to achieve)

1) stronger (continuous)
2) size (5 months to go)
3) shredded (starts in 5 months)

what do you recommend? thanks!

^^

As we talked about earlier, I would love to learn more about lifting and nutrition. As much as I possibly can so I can be comfortable enough to actually give advice to people. I refuse to give advice if I feel like I don't know what I am talking about 100% so yeah

Anyways, I think it would be cool to be certified to be a personal trainer (I am guessing that would help with my knowledge tremendously). I have no plans on training anyone in the near future, but I think it would be cool to do it. I just have no idea where to start so any help would be greatly appreciated.

oh well, tbh i don't know how; i think this has been a progressive injury, dued to a massive overload i guess.

yesterday i tried doing some pushups, as you told me, and well...i felt weak as fuck, but it didn't hurt. i didnt do the full rom, cause as my chest approached the ground, my shoulders started to feel a little bit weird, but it's something. i'm happy for being able to move my upper body again.
i'm also adding some rowing movements, starting with a barbell corner row which felt fine. I did 3 sets with reaaally light weight, focusing on squeezing my lats and working on a very slow tempo. today i feel no pain, so i guess both exercises have been a nice addition.
is there any pulling movement you would recommend?

i've also started to take some cissus rx i had at home, so i guess i should feel a little improvement soon.

on the other hand, i've tried zerchers and they didnt feel good, but i'll try to learn propper form.
i'm also going to try belt squats soon, but i have a question: can these be done with a regular weight belt? i mean, like those belts that are used in calisthenics such as pullups or dips

thank you very much for the help

I've been doing the lift called press recently, and I think i'm doing it wrong. It really hurts my back sometime, and i've tried different way of doing it from youtube.
Would like to know if it is possible to do it on the smith machine instead?