feedback on routine, any advice greatly appreciated!

[nerdyweakling]

Hi All,

I've been lifting for 3-4 months and have seen most gain in my legs, biceps and shoulders. My chest is still small, although I am lifting higher weights across all lifts. Due to digestive issues I fell to 157lbs (I am 5'10''), but have made a concerted effort and am now at 190lbs 6 months later. Even though I thought 5'10'' 190lbs was big, I am it now and don't feel big at all. By looking at me you probably couldn't tell I lift weights...although you might.

I know I am writing a lot in this post but I really would appreciate any advice on my routine as it currently is. I don't know if I am doing too much, or the wrong exercises, the wrong number of sets or reps, etc. as most of my routines comes from forums highlighting best lifts. I want to make sure I am making the most of my time...I am lifting for mass. Strength is a great plus.

Day 1: Chest, Shoulders & Triceps
DB Bench 5 x 8 (65lbs each db)
Incline DB Fly's 3 x 8 (45 lbs each db)
Incline BB Bench 4 x 8 (65lbs + bar)
Chest Dips 3 x 8 (assisted, @ 30lbs resistence)
Standing Military Press 3 x 8 (20lbs + barbell)
DB front lift 3 x 8 (35lbs each db)
Closed Grip Bench 3 x 8 (45lbs + barbell)
Rope extension 3 x 8 (45lbs)
Dips 3 x 8 (bodyweight)

Day 2: Back, Biceps & Forearms
Barbell Row 5 x 8 (100lbs + barbell)
Wide-grip Chin-ups 4 x 8 (assisted @ 35, 45, 55, and 60 lbs)
DB shrugs 4 x 8 (95 lbs each db)
DB Rows (leaning over bench), 3 x 8 (95lbs)
Reverse DB Curl 3 x 8 (50lbs + barbell)
Hammer curls 3 x 8 (40lbs each db)
Preacher curls 3 x 8 (45 lbs + barbell)
Wrist curls with barbell 3 x 8 (70lbs + barbell)
Wooden stick with rope thing 3 x 8 (20 lbs)

Day 3: Legs
Squats 4 x 8 (140lbs + barbell)
Leg extensions 3 x 8 (160 lbs)
Leg curls 3 x 8 (115 lbs)
Calf Raises 3 x 8 (160 lbs on machine)
Leg Press 4 x 8 (410 lbs, w plates racked)

Day 4: Rest

PS. I don't do deadlift for now b/c I did and hurt my back a bit (I have very minor back problems, don't want to worsen them). I am not working on abs either for a similar reason. I plan on bulking up my large muscles for a while and at some point in the future cutting and doing ab work at that time.

Thank you!

 

[zedhed]

Dam bro thats a lot of lifting for anybody.
IMO its just too much and you will burn out on this.
I would suggest that you do either of the following,
Check out my good bro stevesmi. He much prefers Push, Pull, Legs. And it works for him pretty dam well.
As for me I much prefer lower volume as in the Strong Lifts 5x5.
Check them out and then post back up in here with your thoughts and we can go from there.
The vast majority of peeps do well with less volume and heavier weights. Particularly those that think they are hard gainers.

 

[nerdyweakling]

Thanks. Any idea where I can find a Stevesmi workout? I'll keep looking but haven't found threads w/ his workout in them...I do not really want to do the strong lifts but I can do them as a routine if that is the best option for me.

Thank you for reading my long thread and commenting. I feel bad asking for more advice since you already did that, but how much volume should I be aiming for? I think 9 total sets for biceps is ok, right? But 15 for back and for chest is maybe too much for them?

I wonder if 3 days lifting and 1 day rest is good, or if I need to change this too?

Thank you!

 

[zedhed]

For stevesmi, just shoot him a pm bro. He will be happy to respond.
How come you think you dont wanna do the SL 5x5? Just curious..
Bro all of us mods on here are here to help out everybody we can, its our job and we love doing it. So no need to apologize.

To me on volume, do as little as it takes to get your bod to respond the way you want it to. Then your bod has that much more energy to recoup from your workouts and grow.
Typically most peeps respond very very well to the 5x5 because of the low volume and heavy weight.
Many times peeps are just way overdoing it in the gym. You dont grow in the gym, you grow after the workouts. Thats what recovery is all about.
9 sets for biceps? bro most if the time I dont even isolate biceps. I hit mine with 250 Lb bent over rows, and chinups at my body weight, 242 this a.m. Just recently I started doing curls at 125 Lbs, I do from 3 to 5 sets of 5 reps. Thats it, will go up in weight weekly.
But thats how I work out. I also dont isolate tries at all. LOL I just dont do any isolation work at all.
To me Isolation is a waste of time unless you are at the point of walking out on stage.
The big heavy compound lifts are where you are gonna get big and strong. Then once you hit that point, big and strong then you to into isolation lifts.
I just not there yet.
Good luck and keep posting, cuz thats how we all learn bro.
Best regards.

 

[stevesmi]

i am curious to see your pics and also how old you are. 5 10 and 190 isn't that bad at all considering you were in the 150's before. so you are really making fast progress. deadlifts shouldn't hurt your back if done correctly and done with moderate weight, but i suppose you can stick to squats if you insist.

I like your push/pull/leg split however there are a couple things that need to be addressed.

for one as ZED said above I counted 25+ sets on your push day. that is too much and the reason you are doing that many is your weight you are doing is too low. you need to reduce your sets and go heavier. you can take 5 minutes in between sets, that is fine when you do your compound lifts.

I want you start your push day with the bench press always with an olympic bar. then you can mix in incline/decline (alternate each time) and mix in the amount of reps per set adjust the weight as needed. you can do 4 reps heavy, or do 12 reps light... then get in some dips/pushups/butterflies... mix it up.. total of 14-16 sets. that is enough.. if you do heavier weight and push yourself that will be a full hour workout and you will feel it. always push yourself on the sets till failure, then rest.. then go again till failure.

pull days I want you to start them with 3 sets of pullups then do rows.. then continue to 15 sets again. do the same thing as above

then with leg days you start them off with squats or deadlifts.. then continue with the workouts you mentioned to work the quads, hammies, calves, midia.

you can mix up abs on any of these days.. also dont forget the traps on your pulling days as you have listed

seems like you put together a good workout routine but lets focus now on going heavier with less sets total.

as for food you should be eating every 2 hours.. clean of course. carbs, cals, and protein with every meal. snacks you can enjoy and apple or banana. a good post workout meal is brown rice, steamed veggies, baked chicken. a good pre workout meal is whole raw sweet potato. morning meal is important, get in some carbs right off the bat.. they sell protein pancakes at NTBM.. or you can make your own by mixing in whey and the batter (use good quality batter) they also sell organic waffles and pancakes in most supermarkets frozen

cardio needs to be reduced, i saw in one of your posts you do some cardio.. do a quarter mile 3X per week, thats all. once you get bulkier you can increase the cardio.. but right now your goal is muscle mass.

and you have been only at this a few months, be a little patient.. as you gain experience and knowledge things will get easier and easier. the good thing about this sport is we always are getting better as we gain more experience. so be patient.

 

[zedhed]

^^^nice^^^

 

[nerdyweakling]

Thanks for the great advice. I did a lot of research on the 5 x 5 and have warmed up to it. I don't like doing compound lifts as much as isolation, which is why I didn't think I'd enjoy it, but I think it might be the best thing for me. I have tried to come up with a routine based heavily on 5x5 but with a couple isolation exercises in there. Something like this might work? If a regular 5x5 would be better I'll just scrap this and do the proven 5 x 5.

A (PUSH) (Mon)
Squat
Bench Press
Incline Bench
Tricep Bench

B (PULL) (Wed)
Wide-grip chin
Barbell Rows
Squat
Deadlift
DB Curls

C (hybrid) (Friday)
Squat
Bench Press
Overhead Press
Barbell Rows

I am actually 28. My regular weight is 175 but I was on a restricted diet due to digestive issues and that is why I went down so far in weight (to just under 160). Now I am 190 but really not big. If a picture makes sense I can take one and post it. My biceps and legs are the most muscular parts I have...I think my legs are what carried most of my weight in terms of my frame.

 

[nerdyweakling]

Just to update, I did this today and it felt great. Usually w/ 8 reps I only struggle on the last one, but with 5 I was consistently struggling throughout with reps 3-5 and pushing through them. It felt great.

A (PUSH) (Mon)
Squat 5 x 5 (140 + bar)
DB Bench Press 5 x 5 (80lbs db)
Incline Bench 5 x 5 (75 + bar)
Barbell Row 5 x 5 (130 + bar)
Shrugs 5 x 5 (95lbd db)

It did take an hour, and I was generous with my recuperation time. I did db bench press b/c I prefer it, but I will change to barbell next time as Stevesmi said. Depending on how this goes and the feedback from everyone I will make changes that are recommended, but otherwise at least with this type of routine I think its agreed it is better than my previous ones! Thanks!

 

[zedhed]

Thanks for the great advice. I did a lot of research on the 5 x 5 and have warmed up to it. I don't like doing compound lifts as much as isolation, which is why I didn't think I'd enjoy it, but I think it might be the best thing for me. I have tried to come up with a routine based heavily on 5x5 but with a couple isolation exercises in there. Something like this might work? If a regular 5x5 would be better I'll just scrap this and do the proven 5 x 5.

A (PUSH) (Mon)
Squat
Bench Press
Incline Bench
Tricep Bench

B (PULL) (Wed)
Wide-grip chin
Barbell Rows
Squat
Deadlift
DB Curls

C (hybrid) (Friday)
Squat
Bench Press
Overhead Press
Barbell Rows

I am actually 28. My regular weight is 175 but I was on a restricted diet due to digestive issues and that is why I went down so far in weight (to just under 160). Now I am 190 but really not big. If a picture makes sense I can take one and post it. My biceps and legs are the most muscular parts I have...I think my legs are what carried most of my weight in terms of my frame.

Bro really not trying to be a turd here.

As a 5x5 that program is not too good.
This is the SL 5x5 program,

StrongLifts 5x5 Workout A
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5


StrongLifts 5x5 Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

Believe me bro if you do this just like it is written you will be a dam monster at the end of 12 weeks. There is no isolation in it cuz there dosnt need to be. Your bies and tries are getting a ton of indirect work here.
Go here and really read this,

http://search.yahoo.com/r/_ylt=A0oGdSZoAdlO7jwAsfhXNyoA;_ylu=X3oDMTE0ZGVia2RwBHNlYwNzcgRwb3MDMQRjb2xvA3NrMQR2dGlkA1FJMDI4XzE5MA--/SIG=12ukhivdi/EXP=1322873320/**http%3a//stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

It works, thats all there is to it bro. It just plain works!

 

[nerdyweakling]

No problem, I appreciate all feedback.

If that is the case, I'll do the SL 5 x 5. It just seems like I'll be in and out in a half hour, which I don't want. But if it is the best option, trust me, I'll do it. You and the others here know more than me so I'll happily follow the best advice no matter what.

Could I switch between A and B on that workout Monday, Wed., Fri. and Sun? I'd prefer that to M,W,F only, but if it really is best to only do it 3 x a week then I'll do it.

Thanks!

 

[stevesmi]

isolation workouts don't build muscle mass like compound lifts. go big and go heavy and the body will react positively.

 

[Iron Warrior707]

isolation workouts don't build muscle mass like compound lifts. go big and go heavy and the body will react positively.

Who the fuck says isolation dont build muscle mass, if you want to bodybuild you need isolation exercise, compound lifts are great for adding mass, that doesnt mean isolation exercises are not important.. For this new guy, compound lifts are better for a few month, but after a year, when he knows his body he can start doing isolation exercise to build his physiqe, i do most isolation exercise for arms and i have the best set of arms, isolo do heavy row, pulldown too but isolation is a must for getting bigger.. For advanced lifter, high volume low rest works the best..

 

[obsessedwliftin]

The comment wasn't that isolation doesn't build mass but that it doesn't build mass as well as compound lifts. So where is the problem in what was said? Not to mention being a dick to a mod is probably not the smartest thing to do.

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[lweaver]

I'll say it then. Isolation exercises are not important. Sure, they have their benefits, but if trainees in general stopped fucking around with isolation movements so much, everyone would be bigger, stronger and much more awesome. And I don't think the original poster mentioned that he wanted to be a bodybuilder soooo...

But I do understand your love for biceps iron warrior...after all biceps are to bodybuilders what the back is to weight lifters...

 

[stevesmi]

Who the fuck says isolation dont build muscle mass, if you want to bodybuild you need isolation exercise..

oh boy.

go back up and read the workout style I listed for him. it involves compounds lifts AND isolation.

the OP said he doesn't like to do compound lifts, only isolation. and I said that isn't gonna build muscle mass. if you seriously believe that you will build big and strong legs doing leg curls all day vs. doing deadlifts and squats then you must be out of your mind.

you have a pattern of posts where you are a general hothead with people, tone it down. this isn't the marines and you aren't our drill sargent. so respect others, we aren't like other boards that let people be jerks to each other

 

[IncredibleHoss]

Change it up. Keep the body guessing and keep calm fellas.

It's a community to help and gain knowledge not break ppl apart

 

[zedhed]

No problem, I appreciate all feedback.

If that is the case, I'll do the SL 5 x 5. It just seems like I'll be in and out in a half hour, which I don't want. But if it is the best option, trust me, I'll do it. You and the others here know more than me so I'll happily follow the best advice no matter what.

Could I switch between A and B on that workout Monday, Wed., Fri. and Sun? I'd prefer that to M,W,F only, but if it really is best to only do it 3 x a week then I'll do it.

Thanks!

Just so you do it like this,
Workday
Restday
Workday
Restday
Workday
Restday
Restday
Repeat
The days of the week dont matter bro just so you get this pattern.

 

[nerdyweakling]

Ok. Thanks!

A couple final questions:

So I need to do 1 set of deadlifts, that is all?

Does the bench press have to be with the barbell? I prefer dumbbells, in addition because I can push hard on final reps even if I can't complete them. I have no spotter on the bench press where I lift so it will be tougher to squeeze out final reps. If I absolutely should use a barbell then I'll do my best to find a spotter each time.

Thanks!

 

[stevesmi]

bench press with an olympic bar. find a spotter, ask someone. don't say you will do your best to find one, anybody at the gym is happy to spot a fellow lifter.

5 sets of deadlifts is good enough to start your leg day off right. (warmup of course!!)

by your questions I can tell you are new, well I can assure you if you set up a training split, and do as I've told you above, then you will improve very rapidly. you have to workout hardcore though and push your body to improve. cannot go in there with light weight and expect your body to react. cannot do 1 set of deadlifts, or do just dumbells.. gotta take things to another level

also continue to read and research, there are countless threads to sift through for information and advices

 

[nerdyweakling]

Ok, will use olympic bar. I asked about the deadlifts b/c it says 1 x 5 on the sl 5 x 5 page.

A
Squat 5 x 5
Bench Press 5 x 5
Barbell Row 5 x 5

B
Squat 5 x 5
Overhead Press 5 x 5
Deadlift 1 x 5

 

[Iron Warrior707]

I'll say it then. Isolation exercises are not important. Sure, they have their benefits, but if trainees in general stopped fucking around with isolation movements so much, everyone would be bigger, stronger and much more awesome. And I don't think the original poster mentioned that he wanted to be a bodybuilder soooo...

But I do understand your love for biceps iron warrior...after all biceps are to bodybuilders what the back is to weight lifters...

What u trying to say?? I dont just do biceps, who told you that, and my back is probaby the strongest part of my body, and i dont do deadlifts so i must be small.. Also if jay cutler stopped fuking around with isolation exercise he would be bigger?? LMAO..

 

[Iron Warrior707]

The comment wasn't that isolation doesn't build mass but that it doesn't build mass as well as compound lifts. So where is the problem in what was said? Not to mention being a dick to a mod is probably not the smartest thing to do.

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Who told you that?? Isolation exercise target the muscle you are working, compund lifts bring several other muscle group in to play to lift the weight.. That doenst mean compund lift are not important, i myself always start with a compound lift, on chest bench press, on back latpull down, on legs leg press or squat, shoulders, shoulder press, that doesnt mean isolation cant build as much mass as compound exercise, so yo are clueless on that point..

 

[Iron Warrior707]

oh boy.

go back up and read the workout style I listed for him. it involves compounds lifts AND isolation.

the OP said he doesn't like to do compound lifts, only isolation. and I said that isn't gonna build muscle mass. if you seriously believe that you will build big and strong legs doing leg curls all day vs. doing deadlifts and squats then you must be out of your mind.

you have a pattern of posts where you are a general hothead with people, tone it down. this isn't the marines and you aren't our drill sargent. so respect others, we aren't like other boards that let people be jerks to each other

I wasnt trying to be a dick bro, just gave out my opinion i dunno why you got so mad.. And i dont know whats that bomb you gave me, but its cute..

 

[obsessedwliftin]

Who told you that?? Isolation exercise target the muscle you are working, compund lifts bring several other muscle group in to play to lift the weight.. That doenst mean compund lift are not important, i myself always start with a compound lift, on chest bench press, on back latpull down, on legs leg press or squat, shoulders, shoulder press, that doesnt mean isolation cant build as much mass as compound exercise, so yo are clueless on that point..

You think that isolation exercise is going to put on as much over all mass than say squatting or deadlifting? Lmao and I am the one who is clueless? How cute. It is well known and proven numerous times that the body releases a much higher rate of gh when loading the spine and performing compound exercise than let's say curling. I agree there is a need for isolation exercise especially for symettry but I would rethink the building of mass being equal.

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[stevesmi]

I wasnt trying to be a dick bro, just gave out my opinion i dunno why you got so mad.. And i dont know whats that bomb you gave me, but its cute..

it lets other posters know you are a dick when you have red karma. cause frankly every one of your posts is cocky and know it all.

cause i have so much of it I can dish it out red and put you red bigtime every post you make. thats how our karma system works. now when you make a good post I will hit you back green so that will give you positive karma. when you fix your attitude and treat others on here with respect i'm sure you will start getting greened.. in the mean time expect to continue getting red.

also there is a guy at my gym who does zero isolation.. he is built like a freight train. 275 pounds, 6 feet. 6 pack. he never curls, he does pulls and pullups/chinups.. which are compound lifts. compound lifts release growth in the body and other hormones that send signals to the body to get stronger and grow. isolation lifts are great for working red muscle fibers and tearing up muscle.. they both have their place HOWEVER you need compound lifts... its the foundation to a workout IMO.

but i do enjoy isolation lifts mostly to get a chance to look at myself in the mirror and see my progress, but compound lifts are what separates the weak from the strong in the gym.

thats fine your opinion is different, however you should learn to post your opinion and be done with it. you seem to like to express your opinion then give out an insult.. that doesn't make people listen to your opinion, it makes people ignore it. EF is all about giving and getting back, whatever board you came from you were allowed to act like that, but not here.

 

[zedhed]

Ok, will use olympic bar. I asked about the deadlifts b/c it says 1 x 5 on the sl 5 x 5 page.
On the dead lifts the reason is because you are doing dead lifts and squats in the same workout. That is a tremendos stress to your central nervous system (cns). While you do want to stress your cns you dont want to burn out.
As the weights go up in the program this will get to be quite a load for you, and then you will appreciate how this program has been laid out.

Also dont be afraid to start too light. When I did this my first time, on OHP I started with just the bar. I felt that it was too light so I just added more reps. Then as I moved on in the program and the weights got heavier I backed to reps off to the 5x5.

Also dont be afraid to eat. You will find that you really have to eat to get the full benefit out of this system. It takes a hell of a lot of cals and protein to build muscle. I would suggest that you log your food intake on Fit Day.
Feel free to ask all the question you want and feel free to pm me if you want.

A
Squat 5 x 5
Bench Press 5 x 5
Barbell Row 5 x 5

B
Squat 5 x 5
Overhead Press 5 x 5
Deadlift 1 x 5

Regards bro and enjoy!

 

[Iron Warrior707]

You think that isolation exercise is going to put on as much over all mass than say squatting or deadlifting? Lmao and I am the one who is clueless? How cute. It is well known and proven numerous times that the body releases a much higher rate of gh when loading the spine and performing compound exercise than let's say curling. I agree there is a need for isolation exercise especially for symettry but I would rethink the building of mass being equal.

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Please show me the study that say the body release gh when doing compound exercise, i have read over 10 scientific studies that shows the body release the most growth hormone when lactic acid is build up in the muscle which means doing lots of sets at 8-12 reps (getting a pump), however the body release most testosterone when doing heavy weight at 4-8 reps.. When have you seen a pro bodybuilder revolve his workout around deadlift and squat?? YUP NONE......

 

[Iron Warrior707]

it lets other posters know you are a dick when you have red karma. cause frankly every one of your posts is cocky and know it all.

cause i have so much of it I can dish it out red and put you red bigtime every post you make. thats how our karma system works. now when you make a good post I will hit you back green so that will give you positive karma. when you fix your attitude and treat others on here with respect i'm sure you will start getting greened.. in the mean time expect to continue getting red.

also there is a guy at my gym who does zero isolation.. he is built like a freight train. 275 pounds, 6 feet. 6 pack. he never curls, he does pulls and pullups/chinups.. which are compound lifts. compound lifts release growth in the body and other hormones that send signals to the body to get stronger and grow. isolation lifts are great for working red muscle fibers and tearing up muscle.. they both have their place HOWEVER you need compound lifts... its the foundation to a workout IMO.

but i do enjoy isolation lifts mostly to get a chance to look at myself in the mirror and see my progress, but compound lifts are what separates the weak from the strong in the gym.

thats fine your opinion is different, however you should learn to post your opinion and be done with it. you seem to like to express your opinion then give out an insult.. that doesn't make people listen to your opinion, it makes people ignore it. EF is all about giving and getting back, whatever board you came from you were allowed to act like that, but not here.

Ok, i will stop arguing and let everyone do what they like the most and get the most results.. Fair nough... Now give me the greens son...

 

[obsessedwliftin]

Please show me the study that say the body release gh when doing compound exercise, i have read over 10 scientific studies that shows the body release the most growth hormone when lactic acid is build up in the muscle which means doing lots of sets at 8-12 reps (getting a pump), however the body release most testosterone when doing heavy weight at 4-8 reps.. When have you seen a pro bodybuilder revolve his workout around deadlift and squat?? YUP NONE......

http://www.bodybuilding.com/fun/sclark55.htm
Here's one

Ill be back with more. It is a common known principle actually highly surprised you don't know this but since you want to keep up your useless jargan I will play.

Oops here's another
http://www.building-muscle101.com/best-way-to-gain-muscle.html
A entire discussion on a forum about this.

http://forum.bodybuilding.com/archive/index.php/t-533782.html

Man it just goes on and on. Oh and ever heard if arnold? He was just one pro that centered his program around compound lifts. There are many others but this is starting to bore me. If you want to keep believing the muscle and fitness mags by all means go right ahead. But don't ever question knowledge on a subject you have proven your own ignorance in. Ever heard of Mehdi. Yeah probably not. He invented the stronglifts program. Why because so many people were not getting the results off of there bb splits with isolation exercise. So what did he do? Be examined the PROS routines. Their real routines.not the ones the mags published and the best of the best built their routines around squatting deadlifiting and the like. Why? Because it works.



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[obsessedwliftin]

I am actually going to follow up with this. For a seriously advanced lifter there are probably more isolation exercises used such as in pro bodybuilders because they have built the house. However they did not build the house without compound lifts. So when I get back to the comp I will green you up bro and just agree to dis agree.

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[zedhed]

Bodybuilding.com - Compound Vs. Isolated Exercises: Making An Effective Training Program.
here's one

ill be back with more. It is a common known principle actually highly surprised you don't know this but since you want to keep up your useless jargan i will play.

Oops here's another
The Best Way To Gain Muscle And Strength
a entire discussion on a forum about this.

Big compound movements and the release of growth hormone. [Archive] - Bodybuilding.com Forums

man it just goes on and on. Oh and ever heard if arnold? He was just one pro that centered his program around compound lifts. There are many others but this is starting to bore me. If you want to keep believing the muscle and fitness mags by all means go right ahead. But don't ever question knowledge on a subject you have proven your own ignorance in. Ever heard of mehdi. Yeah probably not. He invented the stronglifts program. Why because so many people were not getting the results off of there bb splits with isolation exercise. So what did he do? Be examined the pros routines. Their real routines.not the ones the mags published and the best of the best built their routines around squatting deadlifiting and the like. Why? Because it works.



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right!

 

[Iron Warrior707]

Whatever bro, im not gonna argue anymore, do what works the best for you, if you are seeing results from your workout keep it up.. I was just stating what works for me.. btw you dont really look all that big in your pic from the amount of steroids i've seen you take, you look below average for a juicer, i've seen natural guys including myself 2x bigger than you, but please dont get offended im not trying to bring you down or anything..
Keep up the good work..
Peace

 

[obsessedwliftin]

Whatever bro, im not gonna argue anymore, do what works the best for you, if you are seeing results from your workout keep it up.. I was just stating what works for me.. btw you dont really look all that big in your pic from the amount of steroids i've seen you take, you look below average for a juicer, i've seen natural guys including myself 2x bigger than you, but please dont get offended im not trying to bring you down or anything..
Keep up the good work..
Peace

Well you talk alot of shit so post a pic and back it up. That happened to be after a very hard cut. And ytou haven't ever seen me do a single steroid. Again you don't know what the fuk you are talking about. Either post a pic or STFU! You are now reaching because your ass got PWNT.

 

[stevesmi]

btw you dont really look all that big in your pic from the amount of steroids i've seen you take, you look below average for a juicer, i've seen natural guys including myself 2x bigger than you, but please dont get offended im not trying to bring you down or anything..
Keep up the good work..
Peace

when a mod says to do something then DO IT. its one of our rules on the forum. all you had to do was walk away and that would of been it, I gave you ample chance cause you were new, but you dissapointed me going after one of our best posters and trying to pick a fight with the entire board. so take a couple days off and hopefully you will cool down, next time you will be gone for good

 

[RADAR]

well the turkey got cooked on this one

 

[zedhed]

LOL RADAR only you would come up with that bro.

 

[lweaver]

Nerdyweakling-the program says 1x5 but you can definately include a few lighter warmup sets, it'll help you get your form down as well.

For future reference not many serious lifters idolize Jay Cutler...if he got his deadlift up a few hundred pounds he might look almost as good as Ronnie though haha...

 

[ceo]

When have you seen a pro bodybuilder revolve his workout around deadlift and squat?? YUP NONE......

The whole time they spent getting big. The biggest pros started off as powerlifters. Ronnie Coleman and Johnnie Jackson are two. Most M&F and Flex readers don't do squats and DLs (at least not real squats and DLs), so the workouts are edited.

It's not flashy to watch someone deadlift or squat. You won't sell as many videos as you would having the BBer put on a tank and do a bunch of curls to show off his biceps. Gotta get that "pump"! LOL. Fuck pumps, lifting is about progression. Lift more next time than you did this time and more this time than you did the last time. You'll get bigger and stronger.