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you do know you dont have to bb bench? (and every other exercise i can think off doesnt require a spotter in case you fail, given that you have a power rack where you can squat)

i just read that some older war bows had a draw weight of over 130lbs

thats like doing db rows with that weight, except you do it continuously(high reps), and you also have to aim accurately....

ffffuuuuuu cant believe he died

RIP

i just got home from packing heavy ass bags onto a minivan, and carrying them to a storage around 10 mins later. My forearms/bis are gna be sore as phuck tomorrow.

looks cool. bit more legs+back

he admitted PH use btw. just sayin.

i srsly thought this was common knowledge with people who lift seriously... good job though on putting it together great read!
ps: brb slow twitch dominant 11 reps with 80% 1rm shoulder press. ...

kick his knees punch his nose gouge his eyes be dirty as phuck.

1. chest abs triceps
2. rest/cardio/off day
3. back biceps
4. rest/etc
5. legs shoulders lower back
6&7. rest/etc
i think this one is better allows more recovery

i do it for forearms. as u can see its not very effective.

1 arm push ups/ planche push up progression or any other variation u can do for 5-15 reps + db flys

google "grease the groove". ur welcome ;)

lol no it wasnt but chill bro no need to go internet warrior. i agree with last statement tho

except that the guys who can do 2xbw bench can almost never do planche push ups so it doesnt work both ways :D

thats no proper excuse we can ask someone else to help+there are always harder variations :D

legs+core (mainly abs obliques)

Why isnt the push up superior to the bench press? Technically the squat is superior as it is a close chain exercise. The same with the push up. Yet we still rather bench. Whats ur take on this?

benching is superior as its a free weight exercise, i could write pages about the pros of free weight and the cons of machines, but others already did so go read up on that. And good luck with ur...

in:

150 bench
200 squat
250ish deadlift

oh and i dont go to gym now so only home gym access (basically 2 30lbs dumbbells makes this a bit harder for me :D)

try and add conditioning workouts instead of the typical slow paced cardio, and once u cut even if u end up smaller u will look bigger so dont worry abt specific routine or anything

try adding some close grip chin ups and push ups (if the simple one is too easy try harder versions) also try and not worry abt going higher reps anyone who says 15-20 reps wont help u grow probably...