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It's a modified version of Westside for Skinny Bastards

Upper Body 1 (Monday)
3x5 Incline Bench
3x10 Incline Flyes
3x6 Chin-Ups/Negatives
3x12 Seated Cable Row + 3x12 Face Pulls (Superset)...

On what days though? What I was thinking was

Mon : Upper Body 1
Tues : Vanity
Thurs : Lower Body
Fri : Upper Body 2

To give time to recover b/w muscle groups.

My upper body is really lacking visually, I was on Starting Strength for a bit and my bench is abysmal compared to my squat.

Could you suggest a way to improve the vanity workout?

It says to do

Mon: Upper Body 1
Wed: Lower Body
Thurs: Upper Body 2
Sat: Vanity

But I only have access to my gym Monday-Friday.

The program is pretty light on calves/abs/forearms without it. The program says to add in my own accessory work, I'm just wondering how to order the days.

I have a question about workout order. I follow Westside for Skinny Bastards (meathead template). I'm wondering what the best order to do the four workouts is. I can work out Mon-Fri. This is what I...

I follow Westside for Skinny Bastards (meathead template). I'm wondering what the best order to do the four workouts is. I can work out Mon-Fri. This is what I was thinking.

Mon : Upper Body 1...

I follow Westside for Skinny Bastards (meathead template). I'm wondering what the best order to do the four workouts is. I can work out Mon-Fri. This is what I was thinking.

Mon : Upper Body 1...

On bodybuilding.com's exercise guide hammer curls are listed as being a bicep isolation, no mention of forearm.

http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls

What gives? I...

What does being 5'6 have to do with it?

And with Sadik having no abs and Poston also having a 4pack, clearly abs don't matter so much for some reason.

Oh and because I never replied before, I took my form videos by standing up a foam roller vertically and leaning my phone against a tissue box on top of it.

Whatever works haha.

So I just finished cycle 4 week 5 heavy day, and while I quite like the AllPro's routine, I've decided that strength is much more important to me than muscle hypertrophy. I'm looking for a...

Any tips on how to correct those?

If I sit further back I start to fall over backwards. And I'm not sure how *not* to round my back - maybe I should try not squatting so low?



Under the bar...

Hey guys, I know I have poor form on the big 3, I'd greatly appreciate some specific direction on how to improve.

Bent-Over Row
http://youtu.be/xSRszBNBR4w
xSRszBNBR4w

Squat...

What do you guys do for abs?

On Wed/Fri I do
Cable crunches (upper abs) 3x12
Weighted Jackknife Situps (upper and lower) 3x12

Looking to add a third exercise, could use some suggestions of...

You're right, but I feel like this was a bit of a special case because I didn't fail due to inability to do the reps or because I was having a bad day. I was doing the lift incorrectly and my form...

So I kind of 'cheated' on Monday's workout, not sure what to do now.

Last Monday (cycle 1 test day) I passed everything but the rows. I was incorrectly lifting to my chest, and I was convinced...

Looking for advice on how much I should up my big lifts for my second cycle.

Squat
120-130 (+8.3%)
or 135 (+12.5%)

SLDL
85-95 (+11.8%)
or 100 (+17.7%)

So one second for positive movement, 2 for negative, but how long do you wait at the top/bottom of an exercise? Eg. While benching, how long do I hold the bar up before bringing it back down to my...

Anyone else feel like they're kind of wasting their time on light days? I almost always could do more if I wanted to.


Another question - I just finished cycle 1 week 5. I've been doing 2 core...