if you are not gaining youre not doing it right
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11-09-2011, 09:50 AM #31
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11-09-2011, 09:51 AM #32
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11-09-2011, 09:51 AM #33
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11-09-2011, 09:52 AM #34
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11-09-2011, 09:54 AM #35
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11-09-2011, 09:55 AM #36
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11-09-2011, 09:55 AM #37
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11-09-2011, 09:57 AM #38
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11-09-2011, 09:59 AM #39
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11-09-2011, 09:59 AM #40
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11-09-2011, 10:01 AM #41
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11-09-2011, 10:02 AM #42
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11-09-2011, 10:02 AM #43
Progressive overload bro. Don't wait for that dumbbell to magically feel lighter one day.. force yourself to break records with every workout. If it's in the form of an extra rep or an added 1,5 lbs plate does not matter, progress is progress. If you can gain 100 lbs on your compound lifts and STILL not grow a single pound of muscle then your diet is seriously ****ed up.
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11-09-2011, 10:04 AM #44
4 days per week
2 days upper, 2 days lower
5x deadlift
3x BB Reverse Lunge
3x Swiss Ball Leg Curl
2x Ab Rollout
5x Military Press
5x Chin Up
4x Alternate Db Bench Press
3x Standing One Arm Cable Row
2x Dead Stop EZ Bar Tricep Extension
5x Front Squat
3x Rear foot elevated split squat
4x DB single leg romanian DL
3x Landmin
5x incline bench press
4x Barbell Row
3x Dip
3x Cable Face Pull
3x DB shrug*Positive Crew*
500+
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11-09-2011, 10:04 AM #45
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11-09-2011, 10:04 AM #46
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11-09-2011, 10:06 AM #47
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11-09-2011, 10:07 AM #48
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11-09-2011, 10:07 AM #49
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11-09-2011, 10:09 AM #50
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11-09-2011, 10:10 AM #51
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11-09-2011, 10:10 AM #52
Yes, doms after every workout. I dont really have a diet, I just try hit my macros. Posted routine above. have made significant strength gains, its the only thing that keeps me going knowing I am at least making strength progress, I was weak as phuck when I started, still am weak by lifter standards.
*Positive Crew*
500+
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11-09-2011, 10:11 AM #53
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11-09-2011, 10:12 AM #54
I am curious as to what you mean by "lifting heavy".
Can you please post for me the starting weights for your main lifts, and the weights now?
If when you start you can only deadlift 100, and now you can deadlift 150, you did add muscle, even though you might not notice it. Muscle lifts weight. More muscle lifts more weight.
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11-09-2011, 10:12 AM #55
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11-09-2011, 10:13 AM #56
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11-09-2011, 10:14 AM #57
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11-09-2011, 10:15 AM #58
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11-09-2011, 10:15 AM #59
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11-09-2011, 10:18 AM #60
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