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There are too many factors to consider for your Bill and Bob metaphor.

Genetics, your eating, training consistency, all play a role in this. So is Bill continuing hypertrophy while Bob switches to...

Buy a pull up bar.

Do pull ups.

Do chin ups.

Do push ups.

Do body squats.

November 19, 2010

I am not eating enough. My lifts are dropping. It may also be because I did cable cross flies before I benched.

Cable cross Incline flies:
45lbsx8
55lbsx8
60lbsx8

Flat...

Yes.

When I flex my pecs, my left pec is fully developed (the inner/upper clavicals are built), but my right pec's inner upper clavical is not built at all. Just the lower and side.

I've noticed as I've progressed as a lifter, my right clavical on my pec is not developing.

I also sleep on my right shoulder, pushing it forward, and as I bench (with DB, BB, or any pressing...

I hit multiple chest exercises not to hit different parts of the pec, but because doing the same thing over and over again the entire workout would drive me crazy.

Plus, you do hit stabilizers...

November 16, 2010

Malnutritioned and not enough sleep. This workout did not go well at all.

BB Bench:
135x8
155x8
175x5 (+1 failed)

DB Incline:

For 5x5 I found this order the most effective:

Power Cleans
Bench
Squat.

For your 5x5 program, I would go with:

Deadlifts
Bench Press

I would change the attitude OP, pain is going to a be a huge part of the process.

Sucks that you're pissing blood, I would cut the drinking down to once a week at a moderate amount, and quit the...

Yes chest and back go well together. I prefer it over putting isolated bicep or tricep exercises. For me, chest and back compound exercises have been hitting my arms better than isolated arm...

Saturday November 13, 2010:

Was feeling a bit weak due to lack of sleep and under-eating the previous day. Did the best I can. I missed my original training day for uppe (Thursday), but I couldn't...

Tuesday November 9, 2010:
Missed my original upper date. School is causing me hell. Whatever, I've gotta train.

Flat BB Bench:
140x8
160x7 (Can't believe I missed the last one)
175x7 (I'm...

Mondays:

3x8 Flat BB Bench
3x8 Incline DB @ 30degrees
3x8 Cable Cross

Thursdays:

8x3 Flat BB Bench
3x8 Incline DB @45degrees

1 rep max.

there shouldnt be that much stress on the shoulders in bb bench.

are your elbows flared?

Also:

6-8 rep range is best for strength gains. Are you going heavy enough?
3x8 with a 65% 1RM, 75% 1RM, and 85% of your 1RM will be sufficient to break plateau's.


Have you tried 8x3? Where...

Do Choice 3.

Chest/Back/Tri
Leg/Shoulder/Bi


I'm doing the exact same split, except I don't do any exercises for isolation on tri's and bi's.

I focus on mainly large compound exercises,...

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I'm currently doing a basic outline of upper/lower with push/pull. I've been noticing huge strength gains, but not too much size, im sure that will come over time though. Only thing I put on...

From hammer curls? Are you swinging your body?

Do you have scoliosis?

what % of your 1RM are you doing with your reps? do you pyramid? reverse pyramid? same weights? if you're going heavy enough, 4x8 may be counterproductive. 3x8 usually works well if your targeting...

thats a lot man.