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Rest days are for rest, ab/calf work can be added onto your workout

Try running it as is. I like bigger muscles sooooooo much for some reason

Barbell rows are supposed to be overhand, it is a back movement not a bicep.


It takes me 1.5-2 hours tops, with foam rolling before and 3-5 minute breaks on thethe major compound lifts, little...

You do not hit the ground. Bend over at approx. a 45 degree angle, row the bar up vertically to just below the nipples. At the bottom of the movement your scapula should stretch. It's pretty basic,...

I just lost a week of training because of the damn flu, literally could not do anything. Today's first day back, hopefully I didn't lose too much strength

On that note a couple things...

1. For...

Not a whole lot, but enough or most. Pretty sure genetics have a lot to do with calves, but you can add in calf raises

It is. Squatting heavy ass weights 3x a week is sufficient calf work, but you can add calf raises if you really feel the need

For anyone wanting to know about squat technique or just to have a good read, allpro's posts are very informative in this thread...

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Were you the one complaining about not being able to gain weight? If so my only advice is STOP THE CARDIO.

Oh man, i feel your pain I had mono for 3 miserable months and now anytime i get overtired it flares up....anyways, greens, fruit, pb and whey.

Just by looking at your physique I have to say no. PPL/upper lower are the normal progression after seeing full benefits of a full body....I don't really know what your situation is as far as upper...

Squats- Focus on keeping chest up, it will help from the excessive leaning especially the third rep on you look like you're about to fall forward on the ascent.

Deadlifts, get your ass down lower...

Are you telling me barbell rows DON'T work your lats? Please don't make me neg you.

So you're a bunch of scrawny track boys that think abs are cool with 4inch arms....post pics to prove otherwise.

Updated.

Do what both of the replies say

Break times are the same when cutting, and you still progress with the same weights as normal but one workout longer, A lift 100, next A 100, next A increase as in normal routine

Just be careful with mixed grip or you can tear your bicep...

chalk if your gym allows it, also do farmers walks to improve grip strength

As someone already commented, YOU NEED TO CONSULT A DOCTOR ON A SUITABLE REPLACEMENT FOR SQUATS REGARDING HIS INJURY. This is an online forum, people aren't qualified to hand out medical advice...