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Research macros now not later. There's no point in doing anything until you get your diet in check. You don't need heavy DBs to get big arms either. Go to the nutrition section and read the...

Bro, you can't gain size while in a calorie deficit. You can gain strength but not any size. I think in the past your diet was not on point but you had noob gains up to 14". Once noob gains are...

Despite what has been said, I still think it's diet related. It has to be. Are you hitting your macros while in a surplus? And are you cheating your lifts or actually lifting the weight?

Since you haven't been working out, your goal can easily be accomplished. When you first start out, you can lose weight, gain strength and gain size all at the same time. After some time progress...

Size comes from eating at a surplus. If you want bigger arms then you have to eat more and add overall mass. If you feel arms are just lagging, try adding in an arms day. I like training arms in...

Which routine should I be running? I just started and have been on the page 1 routine for 3 weeks. Is the routine on page 265 going to yeild better results?

I know exactly how you feel. Last week was my first week and it took way more out of me than I anticipated. I was thinking about lowering reps and all too. This week is totally different. My...

If I were you, I'd allow that tricep to heal. You'll be glad you did so in the long run. In the meantime, stick to exercises that you can do pain free. I'd stick to bench, squats, deadlifts and...

I was gonna try this routine for a couple of months but I've seen it posted as both 10, 3, 3, 3, 3 etc. And also 10, 8 (max), 7 (max), 4 (max), 3, 3, 3 etc. Can someone please clarify which it is or...

1. Triceps are 2/3 of your arm mass so keep that in mind.
2. Don't ego lift
3. Have your diet in check and eat a surplus.

That kinda goes for all muscles.

Tall guys like you benefit from doing sumo deadlifts.

Ignore high rep or low rep because it's relative at this point. That's something to consider for your next bulk. If you want to keep the muscle mass you've built, you want to keep lifting with the...

Wow! That's an insane transformation. Nice job.

Unfortunately that's your genetics. You're just gonna have to keep dropping body fat. As you lose fat, your body fat proportion stays the same, for the most part, until you get into the mid...

If you're looking for a cheap source of protein, canned tuna, eggs & chicken are some considerations.

That's a lot of calories. Why not just enjoy some food? Only time I supplement protein is if I haven't hit my macro at the end of the day. Otherwise, I prefer to eat some food.

http://lmgtfy.com/?q=accu+measure+chart

2nd result looks like a winner

They all burn calories. The intensity dictates how many calories you burn. Stick to the one that you hate the least. I personally don't do much cardio but if I do I'll walk on the treadmill. ...

Dumbbell bench press is a good alternative.

There's no substitute for deadlift. Just do it, it's addicting. Start off light and work on form. Increase weight as you're comfortable.

I'm the same way. I watch some people struggle for 3-4 reps and on each one I think he's gonna fail but doesn't. On the other hand, if I struggle for a rep, I am hitting failure on the next rep...