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Thank you for the thoughtful/honest reply! In an effort to be fair to myself lol, I've been lifting (in general) for many, many years. I've been lifting with a dedicated purpose/plan/proper nutrition...

Yea, I can attest to 16" not being too impressive (by my standards at least). I just took a measurement and they're ~16.5" at the moment (flexed) whereas when I was 290 they were about 17.5" and...

Honestly? I have no clue. I'm hoping with a program aimed almost exclusively at growing them that I'll see some kind of growth but I honestly don't know. That's the primary motivation for me posting...

I can for sure see what you're getting at. I'm hoping that a program only designed for 6-9 weeks won't cause me too much trouble as far as becoming deficient/losing progress in my unfocused body...

Thanks to everyone who's offered suggestions/criticisms so far! I wanted to take a moment and respond to/give a bit of an explanation to a few things:



Hey man, let me start by saying thank you...

Hey everyone, I’ve recently decided that I want to take a break from my full body splits to focus pretty much explicitly on bringing up my arms. I’ve done a couple different bulk/cut cycles (about to...

Hello everyone, I've been on a program for a long while now that focused on rest pause sets working with fairly heavy weights (aimed at improving 10RM and hypertrophy but doing rest pause for 30...

Thanks for the input! And no, the eggs thing isn't an ethical reason. I'm not sure what it is but just like canned tuna is an immediate HELL NO from me (smell makes me nauseous) she's just not...

Yea she's a larger lady, but caries it rather well (but I'm her BF, what else would I say lol). Yes she's been (supposedly) eating 1750 cal which I told her was low from the start. I'm very aware...

Hello everyone, I'd like to preface this with saying this is being posted for someone else (my girlfriend) and not myself. I've done a lot of reading and I understand the importance of animal...

I do my chest flyes on a cable machine. Anyone know the difference between having the handles at various heights? Like having the pulley near my knees vs at my hip vs at my shoulders vs higher than...

Anyone wanna take a crack at this?

I've asked a question similar to this but I don't remember it being answered so here goes another try. My gym has hack squat machine that looks more or less like...

I can make one of three suggestions:

1 - Increase your rest times and still complete all your reps. After my 3rd or 4th set (around rep 20) I typically have to slowly increase my rest. I'll go to...

I would do something like this:

A: Bench press, reverse flyes, preacher curls, RDL, leg extensions, standing calf

B: Chest flyes, seated rows, tricep pressdowns, front squat, leg curls, seated...

I wanted to find a happy medium between the two while keeping the lifts that I A.) like B.) want to improve on/see growth in the muscles used. Still look like too much, or does it look a good deal...

Usually I do the following: rack the weights I was using, move to the next station on the list (that's free), load up the weight, and drink some water. However, given how my gym is laid out it can be...

I've also run into a peculiar problem... when it comes to Hyperextensions my gym only has dumbbells that go up to 100 lbs, but I'm to the point where I can do upwards of 25 hyperextensions while...

Thanks for the reply, I'm Intermediate on Bench and RDL, Beginner on Front Squat. I can handle the volume it's just the time I'm concerned about. I was thinking that I could drop those same exercises...

Hey everyone, I've been doing the 3rd revision of Kelei's routines (the push/pull/legs with straight sets) for the last few months and I've been debating getting back on RP for a while so I gave it a...