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when ppl say that u can get only 2 pount of muscle per month when u are beginner is the meaning that u can get 2 pound of muscle include water skeleton etc .. or just muscle without these ?
so how...

is natural glute ham raise is knee flexion or hip extension ???
i am not sure about

even if it is the natural glute ham raise ? coz i have no machine glute ham raise but i have partner who help me


do u increase weight in leg curl too often ??

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i would like what is better for building big hamstring ?
and another question :
natural glute ham raise is knee flexion or hip extension

ty guys

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i just ask if in this home made crossover if i am do the exersice the right way it should work ?
coz i feel it alot in my shoulder

anyone ?

I have never treid this exercise in the gym coz i always worked alone in my house

i have made to my rack cage something like this :...

ok ty i will keep with this routine

no ty i dont like to be a fat powerlifter , good luck to u with that :D

ok ty very much man ,
should i keep it like one week strengh and one for hyp for keep progress or i can do only hyp ?

strengh isnt my goal anyway i have done mistake and i did starting strengh and bill starr but they didnt give me mass at all !!!

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routine :
LEGS/PUSH/PULL/REST/LEGS/PUSH/PULL

Legs (Quad/Ham/Calves):

power day:
Barbell Squats: 4x5-6/ 4x10 (hypertrophy day)
romanian deadlift: 4x8-10
walking lunge: 3x10-12
front squat...

but in the research it say that pec deck better than dips no ?

what dont u understand ?
this is research that show that peck deck is one of the most effective exersices more than dips and dumbbell fly and some more ,i would like to understand how does it...

90% of the people say that pec deck machine isnt even for mass builder exersice wrong ?