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I been using this one lately I really like it, split legs into 2 days to add more volume to each leg group

back & biceps
shoulders & abs
hamstrings & calves
rest
chest & tris
Quads & calves...

I put on 20 pounds in the last 6 weeks and it hasn't effected my pull-ups, because I was training and even though I gained weight I got stronger. Taking 2 months off and getting back into training...

Thanks for that. How many weeks do you do that for?

Hey there I dont post too many threads but I have a question for those experienced in preparing for a bodybuilding contest
I have a problem that most dont see as a "problem" but I have a very hard...

yes. For tricep dips keep your elbows close to your body and keep your body as strait as possible, unlike chest dips where you lean forward and have your elbows extend out. You want to take the...

keep that up and you'll find yourself with lower back problems in the near future. Why put all that stress on your spine? You can get away with it on lighter workouts but with heavy weights,...

For example with preature curls if you curl too far where your forearm goes past perpendicular, the bicep relaxes, I'm saying dont reach that point or stop at the top of the rep. Curl and before you...

I'll use my 1post to tell you both to grow the f up and go do this on ******** where you both belong. The guy is asking a question, I'm sick of reading all this smart ass shyt on who is giving better...

Do you do standing barbell curls? Try training biceps after back, heavy rows and chinups is a huge part of getting big biceps.
I'll give you a tip when curling, with any bicep workout you're doing,...

You can definitely do both at the same time, lifting weights first then followed by cardio. I suggest doing a 10-15m warm up and stretch, lifting weights for 30-45m taking short breaks in between...

you'll have secondary muscles kick in with other major workouts, like triceps with presses and biceps with pulling movement for back like chin ups. You gota strengthen your arms or you'll have this...

Also keep your wrist curled a little and your forearms flexed during the negative so that you can control the dumbbell better, I find that keeps the weight from rolling at the bottom of the rep and...

so you train 6 days a week, training arms twice, one heavy day and one light day? The routine itself looks ok other than I'm assuming Sunday is your only rest day and that's for one not enough rest...

yep I still do calves after shoulders, traps on shoulder day also. Legs the next training day after rest (quads and hamstrings without calves) because you did them already, why not train forearms? ...

that's what you want to do if you're bulking is stay in the 8-10 rep range. So you can train Monday threw Thursday? 4days a week? If so that's exactly what you want. Follow a simple 4day split and...

Protein intake to minimize your soreness, especially protein rite after your workout. Drink lots of water.. Eat and rest and next workout you have slam back some whey!! But it also means you had a...

Good chest and tricep workout, but just one adjustment I'd make to it is , push ups then close grips.. Rotate those 2.
and as for your 3day split, legs and shoulders is like 2/3rds of your body in...

I've never heard of squats being "comfy" anyone ever done some comfy cozy squats?

haha good advice man, listen to this guy.
And do shrugs, lots of shrugs, go heavy traps are strong you can lift more than 60 pounds. Stretch at the bottom, squeeze at the top and grunt like you're...

hey welcome to the world if fitness, take some time to read the stickys for beginners, you dont have to leave the site for any info everything is on bodybuilding.com step by step from diet to...