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Up your macros and set small goals man, u are going to go from being 130 to 185 brick house....take it slow put work in to eating, resting and lifting and ull hit ur goals

Its about mental and muscle connection as well. u need to concentrate on feeling the contractions and holding for 2-3 secs for each rep, ull be able to appreciate the 'squeeze' much more than

4 to 5 different chest exercises and dips isnt one....thats a problem.

dips have to be a staple, dont have to be weighted each time. if you do BW with good form it makes a huge difference.

My chest never went anywhere until i started a hyper/power style lifting rotation for basically everything. biggest improvement was chest for me.

Also i think you need to add drop sets on chest...

Flat BB bench press
45x15, 95x12, 135x8 (warm up)
185x8, 205x6(2), 135x8(drop set), x8(negs)

Incline DB Flyes
35x10, 40x10, 45x10

Incline DB Wide Concentrated Presses/Machine Flyes...

Lots of good points on this lol even tho there was mad hate for Jcosley

clean foods - is all subjective to the person eating or building their macro spread imo


hell ive eaten double stuffed...

Idk if i can agree with everything this trainer said to u.

my natural weight it probably around 160. around 2 years ago i was 147 and 5% BF. I got into grad school and want to transform my body, a...

For me, i have used ON whey and love it, i take it immediately post workout as i walkk home from the gym and then i eat a meal once im home

Whats up BodyBuilding FAM!!!!


Im not new on the forums, but i dont really comment or create topics, i do a lot of reading and learning.

Im not in a contest yet, bc i just am not there yet,...

OK ive been eating 3000 calories roughly now that ive been counting daily. I am working even harder at the gym now and basically staying outside of cardio except for some sprints im running 2x a...

hey guys ive seen and read hammer chest press is an essential chest workout. I dont have that machine in my gym. are there any alternative that i can do to work that part of the muscle groups?

thanks man i needed that article..i also read over the training excerpts too. good stuff.

Haha yuh ive been incorporating all those foods in my diet....im not going to puke....i just washed the feeling down with water.


to eat all this is tough especially with my class schedule, so it...

I love milk have 2 glasses at least a day

Eating all that extra food yesterday had me feeling slightly sluggish later on in the day. i guess ill have to adjust to it.

who makes animal pak? and orange triad? i cant find either

So orange triad or animal pak sounds like itll be added as well.

Actually i hoover between 2500-3000 calories. ive already eaten 2800 today and am about to do a protein shake and still have dinner...

My new stack that i ordered

SizeOn
Xtend
Superpump 250
ON 100% whey
and health from the Sun Fish-oil.


I heard centrum is a good multi-vitamin, do u guys know of anything better. im...

Hey guys i appreciate it alot im definitely going to incorporate all the advice im getting. Ill be adding new things and completely out with the old.

So no cardio huh, i hate it usually anyways....

cool ill finish off the nitrix and start on some creatine asap

damn i cant wait to hit the weights again tmo

who makes creapure?


what do u think of cellmass by bsn?