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I definitely agree. I have two of them already and am waiting on my 50s...but its free shipping to home on orders of $50 or more.

Walmart has a decent sale on CAP brand kettlebells. I know CAP isn't super popular (quality issues) but for someone looking into getting kettlebells it may be worth it.

They have a 3 piece bundle...

You want bigger arms? Get bigger..

Want to get bigger? Eat more..

Most people think their diet is OK, it's probably not...get it in check. 90% of the people I see complaining about their size...

Bodyweight exercises are your answer...

Push Ups x20
Pull Ups x10
Squat Jumps x10
1 Legged RDL x10
Lunges x10


Plus a million variations on all of those.

I'd say you don't have tightness in your upper back. Pretend you're pinching a penny in between your shoulder blades. Keep em pinned back.

This x10003938 repped

^^^This, I'm certified... But only to gain a more intricate knowledge. I don't train anyone

But to answer your question...I Deadlift with different variations 2x a week with low reps

To answer your first question, you're supposed to leave one or two reps in the tank if I remember correctly.

I'm not entirely sure what your second question is.

Good advice, sometimes the best thing you can do is rest. Repped

Your competition max isn't your training max. I would have taken 10%/ off of your comp max and started there.

Secondly, 8-12 rep sets aren't going to translate too well to 1-3 rep sets. Especially...

You need to work on ankle and hip mobility..

I use DeFranco's limber 11 daily and it's done wonders.

The Limber 11

1. Foam Roll IT Band: 10-15 passes

2. Foam Roll Adductors: 10-15 passes

It seems like your biceps are dominating your movements here's what I do...


-thumbless (false grip) I find that it takes the forearms and biceps out of the movement.

-focus on "pulling" with...

Power Cleans
3x95
3x115
3x135
3x185
4x3x225

Deadlift 5x5
5x135
5x185

Friday 4/29

Pull Ups
50 Reps 6 Sets

BB Row 4x10
4x10x185


Kroc Rows 3xF

Thursday 4/28

Box Hops 8x3
I don't own a tall enough box, so I jumped over some wooden sawhorses. Idk exactly how y'all they are but they're about my hip height.

Squat 5x5
135x5
185x5
225x5...

OP,

To put it into perspective you need to eat ~2700 calories just to maintain your weight.

So somewhere in the ball park of 3200-3600 to gain weight. I doubt you realize how much food that is....

The Squat is one of those lifts that you don't get better at unless you do em. (For me anyway) keep them light, as long as the lumbar rounding isn't causing you pain you should be fine. (You WILL...

Manual labor..

Otherwise heavy farmers walks, frame carries, suitcase Deadlift, and anything hanging from a pullup bar

As far as your knees are concerned, it's hard to tell at that angle I suppose. The main thing is your don't want to be forcing any of your joints anywhere when you have a load on your back.

Width...

We need some more info to help.

How many days can you get in the gym?

Do you have any strongman equipment available?

PM me with some more details and I'll help you out.