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    You can add in upright rows and shrugs

    You can add in upright rows and shrugs
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    If you want big chest, ~15 minutes once a week...

    If you want big chest, ~15 minutes once a week isn't going to cut it. Doing all those push-ups every day will make you stronger but won't do much for size.

    Your entire routine looks strange. I...
  • Thread: Squat too low

    by TLe041
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    Going low is good, but if you have to use the...

    Going low is good, but if you have to use the bench to lift back up, it sounds like a balance issue.

    Try doing it without the bench and lightening the load but going down to the same depth.
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    You can keep doing those exercises, but you don't...

    You can keep doing those exercises, but you don't have to do them all every work out. Just cut down to on one flat, incline, decline (optional), and for finishers dip and a fly.
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    ...and then you get injured. Since when is...

    ...and then you get injured.

    Since when is good form and maximum weight mutually exclusive?
  • There's nothing wrong with mixed grip. Just...

    There's nothing wrong with mixed grip. Just switch up the hand directions between sets.
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    I do resistance band work outs a couple of days a...

    I do resistance band work outs a couple of days a week when I'm not at the gym. I go really heavy with it and get a good pump, but I can't imagine getting much mass with it alone.

    Has anyone...
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    Do dumbbell squats instead. Start with a...

    Do dumbbell squats instead. Start with a manageable weight with good form and go up from there. Once you're comfortable with that, then you can switch to barbells.
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    Benching 185 lb after a month of lifting? That's...

    Benching 185 lb after a month of lifting? That's impressive if you can manage full ROM (bringing the BB down to the chest), which I doubt you are. There's nothing wrong with going lighter with full...
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    You're leaning forward slightly too much. Try to...

    You're leaning forward slightly too much. Try to keep your upper body more upright. Pushing up with your heels instead of your toes will help with this.
  • 3 minutes rest is a really long time. What...

    3 minutes rest is a really long time. What program is this?
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    To feel it working, I usually do 4-5 sets of 8...

    To feel it working, I usually do 4-5 sets of 8 reps.

    If you can do 10 or more (full ROM from a deadhang) then switch to weighted and cut the reps.
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    DB squats are really effective because you can go...

    DB squats are really effective because you can go really low (almost ass-to-ground low). Supplement them into your leg routine with regular squats. Hold the DB hanging on your sides.
  • Wrapping chains around yourself to add weight...

    Wrapping chains around yourself to add weight seems really dumb.

    Just wear a backpack with some heavy books or textbooks.
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    You can do those every day as a warm up, but I...

    You can do those every day as a warm up, but I would cut down the number of sets to half that. Your chest growth won't plateau from those push-ups.
  • It could also mean that your arms are still weak...

    It could also mean that your arms are still weak and not progressing at the same rate. You can tell this if your arms are the first to fatigue. This is really common for a lot of people.
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    Depth is really good, but you're leaning forward...

    Depth is really good, but you're leaning forward way too much. Keep your upper body more upright.
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    Focus mainly on compound movements and it'll grow...

    Focus mainly on compound movements and it'll grow over time. Also adding a set of reverse grip curls to your biceps day should help.
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    If you bench press, your anterior delts should...

    If you bench press, your anterior delts should get a ton of work-out.
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    Ummm... what? 20 minutes? Part of the challenge...

    Ummm... what? 20 minutes? Part of the challenge is about speed.
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