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6 years if you count from the original post :rolleyes:

When you're 5'3", on anabolic steroids and make a living pulling your body through space, it's easy to look muscular.

This. Simply getting older won't increase your lifts, unless you're younger than around 15.

Men tend to gain weight as they age, which would give a slight advantage. But this is countered by the...

Well that's not exactly true. Maybe if you're pressing at a very steep incline (more than 45 degrees).

The flat bench does work the entire chest but puts more of an emphasis on the sternal fibers...

It's only likely to inhibit anabolic signaling if:

a) You're burning too many calories

Or

b) You're compromising your recovery

Keep the cardio in moderation and you're good to go.

Yes it's sufficient. Overhead pulls (pullups and chinups) also contribute to upper chest growth. But an incline press combined with dips will work the entire chest. I'd also recommend incorporating...

Start with the bar and do multiple sub-maximal sets of progressively increasing weight, staying well away from failure.

Upper or lower back?

Some upper back rounding is generally fine. Lower back rounding is always bad and should be avoided.

Pullups, rows and deadlifts.

There are a few muscular middle distance runners. Check out Alan Webb when he set the American record for the mile in 2007 (3:46.91). Guy wasn't huge but he was muscular. Lopez Lomong is another...

Yes. Pretty much anyone without a genetic defect can bench 240 with proper training and diet. The same is probably true for a 315 bench. (Maybe not women)

Don't bench with a suicide grip and don't...

Eat more and increase volume and weight on leg exercises.

It was a useful post though.

"Train legs"

Sarcasm detectors off the charts

I recently took someone under my wing and they were just like you.

The first thing you need to realise is eating more does work. It's simple biology. The only time consistently eating in a calorie...

So you're doing 2 exercises for the biceps and 1 exercise for the triceps.

You'd be better off doing it the other way around. Triceps are bigger than biceps and will contribute more to arm size...

Mike Mentzer was on alot of drugs.

Natural training =\= Enhanced training

If you want optimum (or near) results, find a proven full body novice program and stick with it.

If you want to play around and have fun in the gym but have less results, keep doing what you're...

You mean other than barbell bent over rows?

I've always considered Kroc rows to be a time-efficient way of getting in high volume for the upper body pulling muscles. Not a last resort because...

I too believe this - as long as form doesn't get so loose to become an injury risk.

I'm a fan of hook grip personally. Removes the small-but-ever-present risk of bicep tear, prevents muscle imbalances, and allows for a more symmetrical pull.

I'm a fan of hook grip static holds...