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I guess you could do Floor Presses instead .. I think putting the feet up on the Bench is unnessecary and can be dangerous, like MarsScorpio said.

You are correct probably got me wrong.

Ofcourse the lower back will be arched, BUT you are not trying to do that actively, like i wrote, but try to raise your ches to the ceiling, not the belly.

Not too sure what you are trying to say here, tbh. ...

Just stick with the technique you feel comfortable with ?! Lower back pain can have multiple reasons, you won't get adequate help here, with...

You should not arch your lower back actively, but the upper back, think of it as an arc, you raise your chest to the ceiling as much as you can, while keeping your traps squeezed on the bench, your...

In my opinion you neee higher frequency, especially as a beginner. Splits are not optimal for you.

Read the programs in the stickys, or take a look at stronglifts or starting strength.

Makes sense yeah, appreciated.

Yeah, i think bench benefits from rowing first.

Yo guys,

I was wondering, why in nearly every u/l split or full body programm, bench press comes before barbell row, i don't think it makes any sence.

Why not just row before, so your...

I will checkk out the program.

I have used a Fat Caliper from amazon, as you said, it's kinda' unreliable aswell, but it said 23% after arithmetic average. Other than that, very solid advice,...

Thanks for your advice !

Correct values about my heigths, weight and bf% ? Yes, it is correct.

I have seen results from Stronglifts definitely, i have gained about 8kg, obviously not all...

bump..

any1 :-/ ?

You gained 20lbs in 3 years, i think its pretty evident that you just don't eat enough, something like whole milk could help, also whats your bf% ? And you work out Tuesday and Thursday only ? You...

It seems like your main goal is gaining some mass, wich you probably should to look more muscular, since you are pretty light for your height.

However in my opinion you won't achieve anything...

Hello Guys !

I have some questions about a new routine i want to start, basically just for putting on mass. I intend to follow the program for about 6-8 month and start a strength orientated...