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Adam, living in Reading, originally from Newton Abbot in Devon checking in.

More great progress brother. Wings are looking thick, traps in particular are coming on great!

Looks like you've gained some in the shoulder and tricep area.

However, this is the part where I've gotta be brutally honest...

What gains you have made don't convince me you've filled out the...

Here's some of the dilemmas many put forward. For example, when bodybuilding your aiming to put on more muscle mass. That weight compared to someone who solely runs can not only slow your pace but it...

Agree with a lot that's already been said. Guesstimate body fat at around 18%. Solid foundations man. Developed some nice proportions. Upper arms good size in relation to forearms, traps are coming...

Tricky. Can't pick one, have to be between these two...

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That opening lead up to 49 secs never fails to get me pumped up.

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Muscle memory. It's a controversial subject. But let's look at some of the facts.

Such as:

When your body has experienced physical stress when working out your central nervous system creates...

YOU may notice physical changes in the first month or so. Body composition changing slightly as it's adapting to exercises etc. But other people, generally not so much mate. Look at the first four...

A few fingers lightly on the bar during the lift. Does it help in the actual physical lift "a bit". Yes, but strictly just "a bit". If he had all his fingers/palms etc underneath the bar etc then of...

At the very, very start of my training when really frustrated with my general health and physique and some other things I'd try and use my anger as tool to try and push through sets. But it was...

Drop sets. Not to be overdone and tried once you've got some solid miles of working out behind you. Set to failure. Drop weight. Continue to failure etc Taxes more muscle fibers.

Sometimes even a...

Just look for a weight where you can blow out a good 10-12 extensions to start with. Again, think more about proper form and extensions, rather than worrying whether the weight is too low to begin...

How has your training routine been over the past 6 and a half months? Let's start with arms seeing that's the only pics you have. Have you changed it up at all and if so how? How much more are you...

In no particular order...

Dumbbell shrugs followed by trap dips.
Love dumbbell swings, recently got into them.
Preacher curls.
Reverse grip barbell curls.
Skullcrushers.
Incline Benchpress....

Simply put, hitting your muscles as hard as possible to failure and past in a short period of time with a short period of rest time inbetween sets.


When it comes to wrist and elbow pain, get an...

Do weighted dips for higher intensity. Then dips using just bodyweight for higher reps.

Of course, there are other effective tricep weight training exercises. They're not up there with...

I got my incline/decline bench just over a month ago and so far have always done flat first and incline second on the same day. Made some real gains since doing this. As for decline. I've come across...

Agree with above poster, looks like you're bodyfat has increased, but in a good way. All in all, much broader and some really solid progress mate. Traps especially are coming on nicely. Keep it up...

Work on getting some peaks to your biceps. Get on the preacher pad followed by concentration curls. As mentioned, traps and shoulders could do with work. But overall, you're looking in fine shape....

True, pics aren't the best. It's not just the photo quality, but as far as what can actually be seen as far as poses. Not the worst I've seen as far as quality, but just trying to be constructive. As...