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Definitely barbell curls as far as most common poorly performed exercise. Squats get fubr but a lot of people just simply don't work legs so yeah, barbell curls are on top.

Would it be possible to do shrugs in the standing calf raise machine? You wont have to pull with our hands, you will push with your shoulders.

I feel I get a better contraction after following the following advice I learned from Dorian Yates somewhere. I don't press with my humerus at a full 90 degrees from my torso. It's about 20 degrees...

For outer pec make sure you are going through the full range of motion in your presses and flys. To target outer pec specifically do wide grip presses, or partial flys (open your arms all the way,...

I've tried a few different ones and my top 2 are C4 and MusclePharm Assault

I would just simply ask them how many sets they have left. If there is only a single person using it you can ask to work in with them (you both rotate back and forth doing sets, you are doing a set...

I really don't mean this in a condescending way or anything, but before making a stab at educating others on something you haven't done much research yourself on, you should first take a look at the...

ZMan45

Oh god no. Im between him and the guy behind him.

Yeah Ill talk with my boss about his machine.

Geoloop,

Instead of facepalming why not just tell me whats wrong. Respectfully would be nice but w/e.

I'm here trying to get my **** right. I'm asking questions. Im trying.

People just...

Thank you! An actual response that means something. Man thats funny about the PT testing you, kinda same thing happened to me, he used one of those things you hold out in front of you and it...

Well remember, I got this number by being tested by a doctor. I dont find it idiotic to trust your Dr esp if he is your boss.

And dont worry, you can be as mean to me as you want. Im not going...

You make a powerful arguement and I feel compelled to see things your way.

/sarcasm off

But honestly even though the bodyfat annalysis machine has read the same number for me the 3 times I did...

Hey thanks MakeA for the constructive response. For now Ill keep them the sizes they are just cause thats what the math is telling me they should be, or at least that im within the range that i...

This is going to be my new diet plan starting soon. Now this is for a 145lb extreme ectomorph(3.5% BF).
I do already plan on changing the fast carbs in meal 2 to a sweet potato the second week....