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these pictures are quite silly.. different people with different bone structures, fat deposits and muscle mass

I vote bro split

those other programs are boring and mess with my joints

high frequency programs work best on paper but in my experience bro splits worked better for me

choose anyone if u MUST waste your money..but they are all useless

meh ok.. didnt account for water, bones etc

do you even math?

20% to 10 % means 10% bodyfat losss

10% of your body weight is 17lbs

700 calorie deficit a day means 4900 calorie deficit a week

4900 calories equal 1.4 pounds (3500 =...

why would you take one in the first place?

bench, dips, flys

yea more size everywhere

6/10

no.. dirty= stuff your face and guess ..clean= track macros (small surplus)

Exactly bodybuilding takes time, most people don't understand that. Just figuring out what works and what doesn't takes ages

Thanks fellas.. Approaching my life goal of about being 200-205 lean

been experimenting with modified PHAT lately but for the past year its been mostly bro-split with 2x a week emphasis on arms and calves (lagging)

might not be 10. just a guestimate

^_^

http://forum.bodybuilding.com/attachment.php?attachmentid=6978451&d=1401677185
http://forum.bodybuilding.com/attachment.php?attachmentid=6978461&d=1401677241

my thoughts exactly.

turns out its the cool thing on these forums currently, no matter the problem.. before that it was push/pull/legs... before that it was SQUATS and DEADLIFTS.

I personally...

this is the problem with this forum.. stupid advice..compounds are great but they aren't everything

OP curls for big biceps ..

barbel, alternating dumbell hammer, rope/ concentration..that's...

neither.. play outside with friends

heavy-ish 12-15 rep range..not too fast not too slow (like 2 seconds for an entire rep) , FULL ROM!

standing

seated

leg press calve raises

5 sets each 12-15 reps

are you blind? his hair was like that before he even started lifting, more than likely he had no idea who zyzz was back then