Ya I knew you werent. Just got that outward peaking middle delt and you're pretty shreddies.

I hammer the fuck out of my shoulders everyway this side of Sunday and Ill never have that kind of shoulder. #babyshoulderscrew

75% of the time if you're muscles arent growing its because they dont handle enough weight...just focus on getting stronger and youll get bigger

key to my shoulders has been more or less laterals past couples months with one main exersise at start for shoulders

Skullcrushers like what rrxstar said


But more importantly, if you want your triceps to grow, stick with your heavy compounds but for some days you gotta throw in some hypertrophy where you lift alot lighter than what you usually do and for your bench, do slower reps where you can focus on the time under tension. Key is to bench lighter and slower so you can feel the contraction for when you lower the weights towards you and for when you press the weights upward.

This is entirely contrary from powerlifting where you lift as heavy and as fast as you can, which does not stimulate/tear down as wide a spectrum of muscle fibers as it would with hypertrophy

hope that helps

*Incline skullcrushers are the tricep money-maker, 100% srs and approved by hal0god*

Thanks guys, can't do the skullcrushers cause they make my elbows feel like shit but I'll definately try out the slow bench.

+1 on the laterals hal0 they're amazing for adding mass to the delts
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wish I could thanks on phone ^^^^
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Incline skulls take pressure off elbows, try it

Wouldn't that just make the movement more or less like the DB/cable OH raise/extension?
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Or try decline skull crushers. No elbow pain compared to flat, and extra stress on triceps due to gravity...I get a huge pump from them

So very close to 5 plates dead ... so damn close.

do them like this. with an EZ curl bar. the EZ curl bar is way better on your elbows too.

http://www.youtube.com/watch?feature...MHnRI_I#t=397s


isolation tricep exercises dont even work the biggest part of the tricep

a wild vince appears

Fucked something up doing deadlifts today. Strained something in the back of my hip on the right side because I didn't lift the bar up level. Hurts to bend forwards. Foam rolled it a bit. Anything I should do to help it heal? Hopefully it isn't stiff in the morning.

lift safe broz
lots of people fucking shit up lately

My ego got in the way and I tried to match my PR after not really doing deads for a couple months. Hopefully this doesn't set me back again another couple months fuu.

if you can get a lacrosse ball and roll on the spot. similar thing happened to me but from squats. is it on one or both sides you feel pain?

Just on the right side. Pretty sure I strained that muscle by not pulling the bar up level. I did foam roll a bit, doesn't feel as bad right now. Hopefully doesn't get worse tomorrow morning.

sounds exactly what i had, the QL was a bit tender but after rolling on it with the ball it was a night and day difference. Give it a shot if it still hurts tmr.

tried these out today

except I put them in the slot on the squat racks at ymca and held the top instead of the middle. Pushed up instead of straight forward
felt pretty good, sort of a really controlled one handed push press

ct fletcher does them quite a bit in his videos too

lifts gone to shits recently
schools been getting in the way the past couple weeks :(

I know what you mean, it's just gonna get worse in the next month or so until finals are over :okay:

Anyone have any recommendations for Physio Therapists/Sports Therapists in the Vancouver Area? I'm in Kits for reference. I hurt my back doing lunges last year, and I get the odd flare up, wouldn't mind getting it checked out. I went to a Chiro last year after the initial injury, and he told me it would go away on it's own. Which it did with a lot of time off but it keeps reoccurring. Something which is covered by extended medical would be best.

Busted out a couple of PRs for squats last weekend.

Previous max for squats was 235lbs at 2 or 3 reps.

Less sessions I did...

5x @ 235lb
3x @ 245lb
3x @ 255lb

Legs were sore for 3 days :fuckthatshit:

less sessions