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  • Thanks a lot for answers guys. @connorpart , I...

    Thanks a lot for answers guys.
    @connorpart , I can do 6-8 chin ups but I cant do more than 2 pull ups now, what is the best exercise to replace it.
    Secondly , dont you use any additional isolation...
  • I want to get size on my shoulder so I was doing...

    I want to get size on my shoulder so I was doing OHP as it is counted as best shoulders exercise. If I delete it won't it be insufficient for my shoulders ? I know Incline press effects front delts...
  • My upper/lower split for SIZE. Any recommendation ?

    I started to do this upper lower split for 2 weeks. My goal is size , hypertrophy , muscle. Not giving importance to size. My program is like this , any advices to change or add ?

    3 or 4 times a...
  • I can't gain size whatever I do , please help !

    This is my 6th month , started with 132 lbs , I have gained 12 pounds in first 3 months(in first 2 month I do adaptation programs with only machines and it worked well because it was noob gain) than...
  • Everyone puts this transformation video to prove...

    Everyone puts this transformation video to prove that ' most of transformations are fake '
    No mate , he is not mentioning about the 'transformation on the magazines'.There are a ton of...
  • Guys I very rarely eat vegetables , I want to eat...

    Guys I very rarely eat vegetables , I want to eat 40-30-30 ( can be %5 lower or higher from day to day for any of them) for carbs/pro/fat.
    I think I get enough fat so don't want to add more fat.My...
  • Ways of increasing my appetite ? I really need a solution.

    I started to workout at 132 lbs 5 months ago.I'm now 150 lbs.Gaining 18 lbs at total is good but ,

    I've gained 10 lbs in first month.Gained 5 lbs in second month , 2 lbs in third month , and only...
  • I cant gain nor muscle neither strenght in full body program

    Hi.I'm a newbie and doing bodybuilding for 4 months.After working 2 months with adaptation programs , I made researches to choose best program so then I started to do full body program , ICF 5x5 full...
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  • Will 5x5 be enough to get SIZE for skinny guys ?

    Started at 132 lbs to bodybuilding 3 months ago , now 148 lbs.I'm at 1.80 height , 23 years old.But still I'm skinny.My bones are extremely small , my wrist is thinner than a 15 year kid.I need to...
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    I'm 147 pounds and eating 3000 cal/daily.Always...

    I'm 147 pounds and eating 3000 cal/daily.Always have a preworkout meal , before this workout I eat pasta + drinked creatine with juice + 80 grams weight gainer + 15 gram protein powder.My upper -...
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    Creatine and Pain on my body

    I'm doing bodybuilding for 3 months as a skinny guy , just started to use creatine 3 days ago.I hit the gym 3 times a week and I went to gym at last Saturday.So I went to gym by having 2 days rest...
  • My coach amazed when he see my ICF 5x5 program.He...

    My coach amazed when he see my ICF 5x5 program.He said he doesnt recommend this.But of course I do it.It is my 3rd week.But still there are a few questions in my mind.

    1- When to do squat and...
  • Water and appetite relation for skinnies ?

    How much water do the skinny guys drink in a day ?

    Does the water mixed with gainer/protein is including in daily water intake , or tea etc. ?

    I'm 145 pounds and skinny , ectomorph.I don't...
  • lol , I have the same problem.I'm 23 but My wrist...

    lol , I have the same problem.I'm 23 but My wrist is **** thin and looks smaller than a 14 year child's wrist.I gained 15 pounds in 2.5 months but there is definitely no changes on my wrist.It is...
  • What should I use any other supplement with protein powder and weight gainer ?

    I'm a newbie and doing bodybuilding for just 2.5 months.Started at 132 pounds with a super skinny scrawny body with %8 bf , now 147 pounds with %11-12 bodyfat.I just started to ICF 5x5 full body...
  • Thanks a lot for reply. I have another...

    Thanks a lot for reply.

    I have another questions about ICF.I start this for over 1 week but my problem is that I can do only 3 or maybe 4 chin ups in first set , than it is getting harder to get...
  • Can someone help me about it please?

    Can someone help me about it please?
  • I understand they hit the arms and shoulder but...

    I understand they hit the arms and shoulder but is it good enough with just these exercises ? When I do research , people say biceps curls are better than chin up for triceps and there are better...
  • Hi.I just started to icf 5x5 but I really can't...

    Hi.I just started to icf 5x5 but I really can't understand that will my arms grow as faster as that people do with splits ? Because there is only one biceps exercise and one triceps exercise on each...
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