Personally, I do almost compounds only. I did compounds only for a while but found that I got very little arm growth. When I added in some barbell curls and pushdowns that fixed the problem.
My geusses:
1. you are overtrained
2. during your bulk you focused on different rep ranges or exercises (eg: high rep dips will give you a bigger chest but not a bigger bench)
3. your form got...
Yes... Very guilty =\
I even bought a few (cheap) large mirrors for my room... I justify it as posing practice: if I am going to compete I need my manditories and quarter turns perfected.
If I were you, I would do four different workouts: Two with heavier wieghts and two with higher reps. I find this helps me avoid burning out. I also would avoid doing rack pulls twice a week as that...
Think of it this way: 80% ground beef has 70% of its calories from fat, 30 from protein
90% has 50% from fat
95% has 30% from fat
And this isn't particularily...
