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Here's a video of my back. First, i'm relaxed, then I retract my scapulae, then I protract my scapulae, then I relax again. I'm looking for some opinions on what some imbalances may be, because my...

You don't only need stomach and arm work. You need to do a lot of chest, back, and shoulder work as well. Want to transform your body? Get a pull-up bar and start a goalto do 20 pull-ups in a row and...

I've just realized that on pushing exercises my elbows will flare up and out (away from my body).

For instance, on bench press, i'll push the bar off my nipple line and by the time I'm done with...

I've been having trouble establishing a mind-muscle connection with my pectorals. It seems that whenever I flex my chest, my scapulae wing out. I always try to keep the scapulae retracted, so I guess...

I feel like what you put in your cottage cheese is one of the most personalized tastes someone can have. I personally like tomatoes. Everyone likes different things: the trick is to find yours.

Imagine a quadricept stretch: you are standing and you grab one of your feet and pull it upwards behind you. This stretches the front of the thigh. You stretch the hip flexors by directing the...

Take a pan and bake a few chicken breasts in the oven. store these in the fridge. It's always good to have cooked chicken around... you can put it in pretty much anything...

Annies mac & cheese...

Oats
Milk
Chicken
Brown Rice
Veggies (frozen/fresh)
Eggs
Cottage Cheese
Tuna
PB & J
Turkey

I've got to stress to you that I faced the same problems as you about five months ago and I've pretty much corrected this problem by myself. The secret: scapula control.

I have slouched my...

What's your back workout look like? An underdeveloped upper back can cause you to hit plateaus on bench.

Actively bracing my abs during heavy deadlifts really helped them grow. Also, full pull-ups (without using the legs to help) are overlooked as an ab builder.

Everyone else has the right idea...

They think they don't have to do Squats/Deadlifts.

They eat trans fats.

They eat too many refined carbohydrates.

They stress heavy weight over proper form and muscular balance. This...

Just make sure you're using your back muscles primarily in these exercises. I like to keep my back in place and begin by retracting my shoulder blades. After my shoulder blades are pretty much...

Just because you have a bar in your hands doesn't mean you have to push with your hands. Focus on contracting your chest first and use lighter weight. Obviously your arms are stronger than your...

I love DOMS.... maybe im a masochist or something. I love the feeling of a sore muscle, especially traps/upper back.

Squat: 3x5x235
Press: 3x5x100
Clean: 5x3x170
Pullups: 8/6/5



Weight: 181

Squat: 3x5x235

I think the workout journal forum should be separate from the workout program forum. Right now the journals are a sub-section of the program forum. This will be a good idea because it will allow...

With shoulder exercises, remember to USE YOUR SHOULDER MUSCLES!!! If your arms overpower the movement you've turned it into an arm movement.

Weight: 182

Squat: 3x5x235
Press: 3x5x95
Clean: 5x3x165
Pullups: 8/6/5

Started my squat reset today. I also learned how to do press properly (about time eh) and had to drop the weight. I...

Wide grip pull-ups really let me get the upper back and abs into the movement. Really helps with balance too.