I'd say strengthen your traps. I had all sorts of issues with my shoulder. I worked in two solid upper back/trap days and my shoulder stopped bothering me.

@xplicitluder - there really is no routine that's going to help you the fastest you gotta try different things and see what works best for you. My friends currently doing the same work out I'm doing which is a full body strength/mass style routine and I asked him how he was liking it so far bc his goals to lose weight while I'm trying to put on weight, he says he's shredding pounds off while I've been gaining. It's all diet.

And in terms of having to touch your chest while benching there's different styles of benching. Are you benching for simply a big number or for size? It doesn't all require that you have to drop the bench onto your chest.
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:okay:

hard day today, not much energy because i barely slept. still managed to pull the weight i wanted

bench : 245, 3x3
deadlift : 365, 3x3
rows : 255, 3x3
narrow stance high bar ass to grass squat : 225, 3x3

switched to narrow stance squat for quads for Alpha, dont want to hurt them knees with leg extensions :troll:

just for you..allhomo
you pedo :troll:

same dbag
1:30-2:10
was hoping he dropped it on his foot

i got a p.hd and msc in broscientology. nah jk i am a bba tho (big beautiful asian). but forreals you dont need to be a kin student to know your shit, alot of people here do and im sure not alot have kin degrees

this is like 75% of the people who work out at RSC lol, always flexing and just weak as a shit. always talking about how strong and tough they are etc

yep the 2 times i went saw all of that lol
lots of guys with massive guts and doing arms what a fucking joke

wow last 2 pages so much mind fuck on should i bench or not with barbell or dunbells

bench 330 and not one rep max :suspicious:

I thought he was like 240 like 3 months ago? He put on 80lb on bench. But Teach us how :troll:
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where are you finding these vids?

my friend got me into that dodgeball league.

i feel bad for the dude who i hit in the face and knocked his glassess off. Anyone else play? It's alot of fucking fun.

Which one, there are several. I play Thursday nights for vdl
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gerbs linked one of them
i just went through his channel lol

Thanks for the tip! Been meaning to do something along the lines of a foam roller, and for ~$5? Can't go wrong. Thanks!

+1, it was something to do with pulling my muscles back by doing a lot of back work that helped my shoulders from cracking/hurting at night.

Just spent a good 20 minutes on foam rolling (but with a tennis ball) on pretty much every part of my lower body. Hip flexors, adductors, abductors, hams, glutes...my god it feels good.

I did this every workout for a year before switching to SC where I had no access to a foam roller. I feel like this may be the key to fixing my flexibility/tightness/pain; never had the issues I'm currently having when I did myofascial release religiously.

Hopefully with mobility work and the addition of this, I'll be able to squat and deadlift without any issues. :tears:

Got my rumble roller not too long ago

:megusta:

So much more than the casual
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i saw him that time when I met you. he was there but left when you came i think

its 3x5.

I've been sifting the 320434204032 programs on BB.com trying to make a new program.

I have a massive chest for those that know me haha.

in my unobjective opinion, the 5/3/1, 5x5 (with more accessories) and phat routines are bulletproof because they have a solid composition of both strength and hypertrophy

it gets more complicated only if you decide to specialize in oly lifting, or powerlifting

lets go bros

been lurking here for a while..
thought I'd share my progress here from the last 6 months..

started off really unfit and I was getting fatter and fatter over the years
I didn't play any sport and didn't do any exercise at all.. everyday I'd just go to work, come home, play video game, watch tv, eat and sleep...etc

I weight 160lbs last year and dropped down to 140lbs in about 3 months..I cut out most of the unhealthy food in my diet and started exercising 4-6 days a week

My cardio and endurance seems to have improved quite a bit, but my strength remained pretty stagnant...e.g.
- 2.4km run time went from to 15:30 minutes to 10 minutes
- push up went from 20ish to 65+
- pull up from less than 2 to 11
- Seated machine press went from 130lb to 140lb :okay: (I workout at my condo gym which has no barbell or heavy dumbbell)
My goal initially was just to slim down and get fit...but now that I think I am fit enough, I really want to get bigger and stronger
http://img96.imageshack.us/img96/334...arisonshot.jpg
Went on vacation in Jan., didn't do any workout and also got sick...weight dropped to 136 and it seems I lost quite a bit of muscle mass from that.

good job man, keep it up!

Just wondering, how tall are you?

dam u hairy :troll:
but good progress, start doing big compounds, pick up stronglifts