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1/22 - A
BB Squat 4x6x180 / Weighted Chinups 4x10x10
BB Bench Press 4x5x190 1x9x190 / Planks 5x35s
BB Snatch Grip High Pull 4x4x120 / BB Bent Over Rows 4x8x120
Incline EZ Bar Tricep Extensions...

1/20 - B
BB Front Squat 4x8x150 / Weighted Pullups 4x10x10
BB Deadlift 3x5x205
Standing BB Overhead Press 4x6x110
BB Hang Clean 4x4x115 / Seated Cable Row 4x10x140
Weighted Dips 3x10x10 /...

Unless you are benching over 225x5, you probably don't need anything other than flat bench press. You don't need flyes or different types of presses. Get really good at BB bench. The growth will...

Yeah you are doing too many exercises. You could be doing a full body routine 3x a week. There is only so much positive stimulus your muscle can take in any given time. The rest just leads to...

Way too much volume. Too many exercises and sets. You can ease up on the volume, your recovery time will be shorter, and you can lift three times a week (giving yourself three opportunities to...

Yeah its a good start. I also really liked ICF's - but you must eat and have the time to get the workout in.

Your body type goals - all those guys worked hard to put on muscle mass. You gotta...

Doing them right, with perfect form, and with enough volume, you will get everything you need. Try the Fierce 5x5 in the stickies, or try this:

A:
BB Squat 4x5
BB Bench Press 5x5
Superset 1:...

"Compound" just means exercises where you are using two joints in the motion. For instance, with a squat you are using your hips and knees to drive the motion. An "isolation" exercise just uses one...

Hey bud, welcome to the forum.

Like Farley said - where are the compound exercises? My recommendation is to get on a fully body routine 3x a week. You will be giving each muscle group 3...

Background:

I'm getting married on September 26, 2015. To get ready for the big day and the rest of my life, I wanted to get on a dedicated path back to fitness. I'm a 27yo attorney and, since...

Make sure you are weighing yourself at the same time each day. My weight fluctuates up to 8 pounds over the course of a day.
Make sure you are calculating everything correctly.
If those two don't...

Hey man, glad to hear you are feeling better. Hopefully it stays that way.

SS is a great program even for those who have lifted before using it. Its got a fast progression but will keep you...

May 14, 2013

Pull A
Deadlift 1x5: 365
Bent Over Row 5x5: 185, 185, 185, 185, 185
Barbell Shrug 3x8-10: 275x8, 275x8, 275x8
Chin Up 3x8-10: 226.4x7, 226.4x5, 226.4x6
Barbell Curl 3x8-10: 95x8,...

I mean getting to 3x a week isn't really possible with a split routine you posted. So you need a full body program where you hit each muscle in a workout. You do this by keeping it simple and using...

People can be slow to reply because threads like these are very common.

Getting big as opposed to being lean and muscular isn't a question of method, its a question of degree. Whether you get big...

Will be doing Pull A tonight. Couldn't do my push day because I dropped my gym membership card at the gym on Thursday, and was away from home Friday morning through Sunday afternoon. Its one of...

NEW PROGRAM
So here is my plan for a new program. Its a push/pull split, with the same compounds I was using in ICF, but with a few variations. I wanted to get some power lifts involved, and vary...

Yeah, rather than asking for people to list problems that 99.9% of the lifting population doesn't suffer from, why don't you tell us your current routine, your diet (give us your maintenance...

May 8, 2013
Day A
Sqaut 5x5: 280, 280, 280, 280, 280
Bench Press 5x5: 225x4, 225x4, 225x2, 225x1, 205x7
Bent Over Row 5x5 (-10%): 195, 195, 195, 195, 195
Barbell Shrug 3x8: 280, 280, 280x9...

Three workouts, three PR's in the three big lifts. That's the way its phucking done. Great work man.

On an unrrelated note, been meaning to ask - how long is your average run through on these...