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I appreciate the long answer, but I'm nowhere near a begginer. And ofcourse I bench, squat, deadlift, etc etcc. I'm just asking a specific question regarding traps and rear delts and whether or not...

In an upper/lower split, would there be any draw backs from hitting rear delts, and traps on lower days?

For example, if one leg day starts with heavy deadlifts, followed by all leg accessory...

Yes- his information on nutrition and supplmenting seems to be pretty good, which is why i've always contemplated his training methods as well. But a lot of people don't really give him too much...

I was wondering if any of you competitor's use, or know any fellow competitors who use Lyle Mcdonald's bulking routine in season or offseason? I know Robbie Sardinia has and dude is absoutely a...

I'm 150 lbs, and I can bench 245x5+ its not 300+ but, for 1 rep I could probably get 275-285.. And I can hit that twice a week.. Its not 300 for reps, but i'm also 150 lbs.. so

Negged. you have no idea how much I lift. LOL, what do you lift? I guarentee not only do I lift more, but I have a better phsique. Your 40 years old really and going to say something ignorant like...

I was wondering why Lyle's routine he says is not geared towards advanced lifters? He says because it would be too much for them to handle.. but I have done his routine and ADDED volume with no...

I read the sticky but the guidelines are pretty loose.

can you just give me a breakdown how it should be..

i..e 1.4 gs per lb for proteinn
.40 grams for fat
the rest carbs?

alright thanks.. and if id like to avoid some of that fat gain.. and avoid the horrobile cut phases perhaps just doing an even smaller increase in calories would do the trick and upping my big 3.

Thanks Paul.

My goal is to put on more mass. My training approach is altenrating month by month with PHAT (done in 4 days) and 5/3/1 as an upper/lower. So, would adding in more calories be the...

Thanks both of you guys. My goal is to get bigger and put on size. But out of the two approaches, which do you generally suggest? If I may add, I absolutely HATE cutting and cant stand the moods it...

looks solid- except id do db shoulder press and arms 3x10..

Personally, i'd replace the Dumbbell Bench with barbell for 3x5, and then instead of the Dips i'd do flat dumbbell press. And yes you can order it however you want. Your pull up/chin up thought is...

Hi guys posted below is a recent pic.. I want to have that jacked Mark Wahlberg look (right now if you haven;t seen him for his new movie Pain an Gain, he's massive)-- Anyway, can you guys tell me if...

I don't know what 5/3/1 Version 2.0 is, and i've never heard of it. Wendler has 5/3/1 the 2nd edition book if that's what your referring to, but its just pretty much the same as book 1 with some...

Guys, lets make this A LOT easier.

A Upper/Lower 4x a week split with a good ammount of volume will work fine.

I'd add in some direct arm work. I have a nice Upper Lower if you want feel free to PM me

wow-- nice work man.

what diet/routine you doing?

Thanks, anyone else with opinions on this?

Hi guys, I've been taking a generic multi from Cosco and it's a great value, and lasts for pretty much a year. I wanted to ask how you guys feel about generic multi's vs optimen or orange triad or...