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Try swimming, you don't really have to use your knees. Keep your leg straight. You can also not use your leg at all, but I beleive you will burn more calories if you do

primus, I like

and what about A&W?

Nice shoulders.
Switch routine every 4 weeks to avoid plateaus, also if you want to up your bench , you can try this program http://www.impulseadventure.com/weights/bench-rick.html
I got some nice...

Bump! things to work on?

No, I haven't plateau'd yet and i'm switching routines every 4 weeks

So basicaly, no more cut 'till when
?

since 3 weeks:
Squats 287-302 x6 = + 15
Deads 287-302 x6 = +15 (can do more, just need to work on my grip)
Incline bench 133 - 143 = +10 (I know I fail bench)

thanks ^^

The before pics are from last february, the after pics are from yesterday. I did a 20 lbs cut in between so I went 207 - 187 - 209. I have been on Max-OT for about 3 weeks now...gained like 4 lbs...

k thanks alot for the advices

I read the whole pdf and there is a 26 week program in it?

should I cycle max-ot and high reps or follow the entire 26 week?

yeah,

I wanted to try it cause I love low reps, but I was just suspicious, because I read to whole pdf and the guy is spending to chapter selling his products so I was just wondering if it was a...

bump

I know there were alot of discussions on these two programs. I checked some thread and couldn't really find which one was the best.

Seems like both are good for hyperthrophy.

I rly don't know...

drink light, don't get ****ed up. It isnt really that fun anyways... just get a little tipsy to be in the party mood and drink water afterwards you'll be fine

thanks for the answers. Althought I never really understood why we should go heavy on big lift, can anyone explain? is it for more GH release?

after this trainin i'm going to do 5x5, is it still better to do 5x5 on compound lift even when hypertrophy oriented?

Alright so I wanted to do a hypertrophy routine after doing a more strenght- oriented one and I've come up with this:

Monday quads/hamstrings/calves

Squats (4 sets) 10-12
Leg press (3 sets)...

Hi, I saw a graphic that was explaining how reps 1-20 was affecting such things as bone density and the two types of hypertrophy. I saw the graphic in a thread and I can't find it (yes I used search)...