Recent content by JohnRobHolmes

Stick to the big lifts. 3x a week is fine. I'd recommend dumbells to avoid imbalances that can happen with a bar. Example with a focus on Ancillary "beach work" for arm size. All 3x8+. When you get to 10 reps, increase weight and try to hit 6 reps mininum with the next weight up. If you...

Blast from the past here! Pretty fun to look back at my old weights. I've lifted on and off for the past 15 years but been hitting it hard for 3 years. Broke my leg 5 years ago. The surgery fucked my knee up really bad and I'm still trying to get ATG squats back. Spent 2 years hobbling but...

Good work man! I can really notice it in your back and shoulders. I think you have done a great job, and starting lighter has allowed your connective tissue to beefen up with your workload. If only I could gain that kind of weight. I have been eating like a horse and I am still at 150. I...

Your wrists shouldn't be supporting any weight with the clean. You should have a snappy jump shrug into the catch. If you are supporting the weight with your hands at all at the top, you are doing them wrong. You will probably need to stretch your wrists a bit to have a comfortable catch. I...

Doing great! Keep those numbers moving, and make sure you are getting proper rest and protein to support muscle growth. At this point you will probably start making faster gains in squat and DL, while your Bench might be harder to move on up. Congrats on getting the big plates up though...

I have used this for a while: Squat Bench OHP Ancillary Deadlift Pullup Row Rotators Off Repeat 1 and 2 Off Off Squatting and DLing so much got to me after 4 months, so I started rotating intensity on the two. I also dropped DLs for a while and focused on Power clean instead. I love...

Great progress! Keep those weights moving!

I have always read to tuck the shoulders back and down, not shrug them up. What is the reasoning behind shrugging the shoulders up?

The moles would be my concern, along with nausea that I have read about . I have a lot of freckles and moles that aren't really noticeable on my arms too. It would suck to have a few hundred black spots. Thanks man.

Im looking for some Melanotan II experiences from people around here. What side effects did you get, and how long did the effects last? Did you have to get UV exposure to get darker, and did any spots arise? Many thanks.

I found that breathing in deep and puffing up like superman helped me a lot. It allows the shoulder girdle to open up and the ribcage naturally lifts and allows higher elbows.

Sounds like you have a flexibility issue or bad squat form. Do you know of any reputable personal trainers in your area?

Maybe cycle a heavy and medium day then? I cant make progress if I dont bench twice a week at least. I do better with three times a week, with lighter rep work to grease the motion.

no. Do more heavy bench, forget inclines. Do more heavy incline DB, forget flats. Flyes after that are near pointless IMO. Are you doing overhead pressing or dips? If you want more strength you need to focus on fewer core exercises.

I did a set today before bench. It stoked me up good and got me ready for a nice set! I always loved squatting before bench, made me feel stronger. I moved squat to pull day and started missing that. Now I can bust out 20 light breathing reps and get the same effect. Never thought of that...