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there's an entire nutrition and supplements section on this forum. why don't you spend some time reading the sticked threads there first. you're question is too vague for anyone to offer advice.

your gym doesnt have any type of squat rack or power rack? can you move the bar of the smith machine really high up, or really low so it is out of the way and then take an olympic bar and use the...

Weight: 151.4 @ 1:00PM
Date: 3/20/17
Workout: chest and bis
Supplements Taken: 5g creatine pre workout protein shake pre workout abuterol pre workout
Notes: back from spring break

Weight: 149 @ 2:00PM
Date: 3/10/17
Workout: Shoulders Tris
Supplements Taken: 5g creatine pre workout protein shake post workout
Notes:

Weight: 148.6 @ 1:07PM
Date: 3/5/17
Workout: Shoulders Triceps
Supplements Taken: 5g creatine
Notes:

Weight: 153.4
Date: 3/3/17
Workout: N/A
Supplements Taken: N/A
Notes:

Weight: 151.8 @ 2:40PM
Date: 3/2/17
Workout: Back
Supplements Taken: 5g creatine post workout
Notes:

Weight: 153.4 @10:22PM
Date: 3/1/17
Workout: N/A
Supplements Taken: 10g creatine
Notes:

Weight: 152.4 @ 4:22PM
Date: 2/28/17
Workout: Legs
Supplements Taken: 5g creatine pre workout, 5g creatine at night
Notes: bring vans for squats

Weight: 151.8 @ 1:26PM
Date: 2/27/17
Workout: Chest Bi's
Supplements Taken: Abuterol, 5g creatine pre workout, 5g creatine post workout
Notes: work on closer grip for bench, wrap thumbs and bend...

format for each post
Weight:
Date:
Workout:
Supplements Taken:
Notes:

current pr's
bench:
squat:

Put my routine into a spreadsheet. If there is anything anyone notices I could add/change/remove please let me know! (along with a little reasoning so I can learn too)...

Yeah, so I guess I understand what the proper squat is supposed to look like. I just don't know what is going wrong in my lift that is causing me pain. I'm trying to figure out if it's a mobility...

I think it's a general hip+ankle mobility issue. I am going to really try and do some goblet squats and stretch a lot before next leg day. Some of the ones in this guy's video aren't too bad. I can...

Alright here is a new video. Next day my lower back hurt. Can anyone tell why?
https://www.youtube.com/watch?v=BIBrn-eGmwg

If you mean like, "chest up" I'm doing low bar back squats. I could be wrong but I thought you were supposed to not worry about leaning fowards as much? Also those are half reps? Damn dude I cant sit...

18years old
5'10
155lbs

I was hoping someone would be able to help me out to improve my low bar back squat form. I sometimes get lower back pain to the left/right of my spine after squatting. ...

Followed both u guys

@robbymanis Just followed recent posters.

Finally got to the gym again. Slept okay yesterday night. Ate well today, and went to the gym after work. Chest and arms with friends today.