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Just bench in a power rack using the safety pins.

(Look at pic in attachment)


inb4 looking like you dont even lift after gaining 25 pounds on a bulk, time 2 cut.

- only taking 1 scoop of protein since your body cant absorb more than 30g protein
- bro splits only consisting of upper body only.. with biceps having it's own day lol
- & my biggest problem was...

ectomorph genetics = small bone frame.. takes forever to see results

mesomorph genetics = any bone frame.. easy to pack on muscle

endomorph genetics = large bone frame(usually large.. packs on...

if you eating over your maintenance calories (BMI) - than you are bulking.
if you are eating UNDER your maintenance calories - than you are cutting.

that's all there is to it.. bodybuilders are...

if you aren't gaining weight.. just focus on eating over your maintenance.. the heavier you get.. the more you have to eat to get even more heavier... also beat your numbers on the big lifts.. if...

lol i used to think this when i first started lifting.. but no it doesnt.. has no effect whatsoever..

muscle gains are all reliant to the calories you eat.. progression on main lifts.. & quality,...

what you did was eat too much calories.. while not effectively progressing on your main lifts.. aim to do atleast 1-2 compound exercises each workout.. & those 1-2 compound exercises make sure to...

I did that.. but eventually got burnt out after 2 weeks..

it would be more effective to do a push/pull/legs/Off/Repeat.. work out routine IMO

.. just focus on getting your lifts up &...

a combination of cookie nipples, gyno .. small chest muscles & subpar chest genetics

if i were you just focus on getting making your chest bigger by getting your bench numbers up.

with an effective training routine, there would be no need for having to work out 2x a day.. because all that's going to do is burn you out thus leading to slower gains over a period of time.. which...

20mg nolvadex everyday for 4 weeks is all you need

If you can, just put all your pushing movements on one day working shoulders with your chest/triceps. if not, throw it on a saturday

- was removing plates off bar on bench press
- crowded gym & 4 bishes were mirin from afar
- dropped a 45lb plate directly on my big toe
- EXCRUCIATING 10/10 pain but held it in & acted as if it...

uhhh.. why not invest 3-5k in a full head hair transplant?

long beaeh california. OP, you dun goofed big time


mirin gainz tho. gjdm

get down to 10% bodyfat & lose the toothpaste you stuffed in your crotch LOL

- also have very mild scoliosis
- quarter of an inch away from 5'10
- bad acne
- balding @ 18 (currently taking propecia, minoxidil & nizoral shampoo, seems to be working)
- uneven ab genetics...

WTF why are your arms so phucking short?

either asa akira, gianna michaels, ava devine or kelly divine.

but if i had to pick one i'd choose kelly divine