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I've noticed rapid improvement in my lower chest (I have gyno, so it is important to me) from weighted dips. Try to keep your face pointing forward and chest with it so it doesn't just feel like...

I totally did not mean to put deadlifting twice a week. On day 1 or 3, replace the deadlifts with pendlay rows. That's a horizontal pull and helps develop the hip kick a bit more.

As for doing...

Standing vertical press
Bench press (with correct form)
Weighted dips (shoot for 8)

Should be all you need if you work those in.

I've been running SSNLP for a few months, until August I ran it faithfully. Since then I've hit a few sticking points, and I've accumulated some fat I'm not comfortable with so I modified it. Anyway,...

I've been doing SS, then I modified it after about 3-4 months because I started working full time again as a waiter and the stress on my legs (8-10 hours daily standing) has been a factor in recovery...

B day today.

I feel I completed proper and or passable technique on the low bar squat for all five sets of five reps at 225. I will move the weight up on Friday to 235.

On the overhead press,...

I did my first proper A day today.

I did not feel enough exertion on squats on Friday, in my opinion, and I completed the sets pretty easily. So I moved up the weight to 225 pounds. This was the...

Got back to the gym about a month ago and was farting around with compounds and assistance exercises without much structure. People here told me I was being an idiot to so changed to a 5x5 routine,...

Eat good food, more of it, and train hard. It's an unnecessary chore to try to lose weight without much muscle mass to help with it. Build a bigger engine. Otherwise you're really just cutting down...

Did 5x5 today. Boy was I full of sh*t about the rest times.

Did squats at 205 no failure.
Bench at 175 failure on the last rep.
Overhead presses at 105 failure on third rep of second set...

Thanks for the input. I think I will be switching to this routine.

https://stronglifts.com/5x5/#Program

It looks right up my alley. Does anyone have a suggestion for how to make it a four day...

https://goo.gl/photos/9T4w3W25BDCDHgb36

This is may 2nd, I weight about five pounds more today than I did in this picture.

This is what I looked like on May 11th:

https://goo.gl/photos/P3UvSkPaXmBUmm2h7

https://goo.gl/photos/yjs1xkym65xghRiN9

https://goo.gl/photos/XRbmWVvbN8RvhamYA
...

I'm telling you, I've tried. In the 8-12 range, at least, there is not that much of a difference if at all from increasing rest time. For lower reps, yes.

Basically, are you saying I should...

Following exercises meaning exercises after the compounds. I don't do the compounds to failure.

For perfect form, as a reference, I refer to what it is like to do the motion with no weight, or...

In terms of weight progression, after my warm up sets I have a load I start my work with. Once I reach 12 or 10 reps twice in a row, with one minute or ninety seconds of rest in between, both rest...

I prioritize form mostly, followed by intensity and then volume. At this point for me, there is not that much of a difference between a shorter and longer rest period in terms of load capacity. The...

Anyone want to weigh in?

Bump

The calories we're a sticking point for me too. But if you think about it, you are adding 2-3 hours per week of very high intensity activity to your TDEE. That adds up to a lot. And the effects...