Yea you can really isolate and focus on your range of motion while doing them on a bench.

Berz out.

How does every do their DB presses? Do you keep them the same distance apart through the whole movement or bring them together at the top of the press?

In the lower weight sets I just go straight up and down as if I'm pressing a bar but the higher weights I close up and bump the DB's.

Berz out.

+1, and make sure you're squeezing your chest the whole time for maximum chest destroying goodness.

That's honestly the secret that many people don't even know about in order to get full potential for chest workouts.

Funny thing, did chest today after my deload week and just murdered them. Every time I reach across with either my left or right arm my chest flexes and almost cramps. Yikes!

Another trick I use for maximum contraction on DB press is to turn my hands so my palms are facing opposite of normal and bump the other end of the DB's. Try it right now and you'll feel your chest contract ;)

Berz out.

at bamfield at the moment..

doing chin ups on a curtain bar :fuckthatshit:

Do standing cable press. Have the pulleys just above shoulder level, and keep your elbows parallel to the floor (so like, 90 degrees from your body)

This kind of press is what your pecs are built for.. it might not get you that pumped swole feeling as much as a million reps of flyes, but it'll make you stronger :)

Lol some retard at my gym loaded 5 plates on the smith machine for calf raises.
He couldn't handle it so the weight literally dropped, and it looked like he fucked up his back.
The left side of the smith machine where you load the weight is bent to the right lol

:seriously:

did he try to do them with the bar on his shoulder?

when i do smith machine calf raises i hold the bar like at the top of a deadlift.

helps grip too. can even throw a shrug in at the top too for a 3 for 1

Also to get weights up there, do single leg calf raises. You don't need so much weight, so you won't have issues with grip, etc

Berz, JSilver, and Skinny: Did all the exercises you recommended after some of my usual heavy lifting and damn! Chest hasn't been this tired or this pumped in a long time. If it wasn't homo I'd post a pic lol. Thanks for the ideas!

All I do is single leg raises. You don't even need a lot of weight as your own bodyweight is quite a lot when your only using one leg at a time :)

Berz out.

this thread has an implied nohomo upon entering

Yeah, the bar is positioned like a back squat.
LOL it's funny because EVERYTIME I see him at the gym, he's doing his calf raises. 2 plates, 3 plates + lmfao I don't know what the fuck happened this time but it looked pretty painful. Wouldn't be surprised if he herniated a disc.
Btw he's like 130lb lol

Well in that case I'll post up and hope I don't get a fail storm since we're all here to improve. I want to lose the extra chub over my lower abs but I know it's purely my diet and I like to eat too much.

http://img192.imageshack.us/img192/6522/img0351pr.jpg

Any other suggestions or feedback?

Props bro. You and I seem about the same size no wonder our lifts are all pretty close :)

https://fbcdn-sphotos-a.akamaihd.net...62537907_n.jpg

Berz out.

Physiques pretty good. Bitches be mirin
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Upper chest, fuller chest in general , back
You have a good physique you can tell what stands out just focus on parts that lag a bit
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And we don't fail for posting pics of body
Most of us are mature
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i just finished my 5x5 stronglift 12 week program

started @ 158lbs
ended @ 174lbs

squats
2 x 5 135 lb warmup
5 x 5 195 lb working set

final: 5 x 5 305 lb working set -> increased 110 lb

bench press
2 x 5 135 lb warmup
5 x 5 155 lb working set

final: 3 x 3 225 lb working set -> increased 70 lb

barbell rows
2 x 5 65 lb warmup
5 x 5 95 lb working set

final: 5 x 5 170 lb working set -> increased 75 lb

overhead press
2 x 5 65 lb warmup
5 x 5 95 lb working set

final: 3 x 5 140 lb working set -> increased 45 lb

deadlifts
2 x 5 135 lb warmup
1 x 5 185 lb working set

final: 1 x 4 300 lb working set -> increased 115 lb

Supplements i took

razor 8 pre workout
optimum nutrition creatine monohydrate
isoflex whey protein isolate


What i like about this program is, you use basic compound movements that hits your whole body with just a few exercises, 3 times a week. It provides a solid foundation for future goals and workouts. During the first few weeks, this program will be relatively short and easy, but as you progress and add on more weights, rest time becomes longer and so does the workout. Adding weights each workout will take a toll on your body, and that's when you'll appreciate the 4 days of rest given. Definitely recommend this program to anyone that is looking to gain size and strength or starting out.

strong lifts taught me a ton too, you're progress is really pretty badass you went from average to pretty strong .. you don't see many guys benching 225 or deadlifting/squating 300lbs, feels good! :alonehappy:



I've been doing heavy volume, major muscles 2-3x a week starting a few days ago, so far so good.

Here's what I do if anyone wants to critique:

Monday – chest w/squat (high rep)
Tuesday – shoulders w/ rackpull
Wednesday – Arms with closegrip bench for tris
Thursday – OFF
Friday – Legs with Benchpress
Saturday – Back with deadlift, curls maybe.
Sunday-OFF


Specific exercises:



I'm basically hitting deadlifts/squats 2x weekly, bench 3x weekly. Kinda seems like I'm doing high volume but my body responds pretty good to being abused, and I eat a ton of food so I think I'll be good. So far bench is increasing too and I feel swole 7 days a week.

Damn JD. Not much fat on the lower abs at all. I don't think I would even recognize you.

Chin that is some sick progress!! Very impressive. I have been doing Stronglifts for a year now (just switching now to 3x5) and haven't hit those numbers yet. Just want to get my chest up to 2 plates.

how do i go about starting squats, ive never done them with weight before in fear of injuring myself plz some tips

is 430lbs x 8 for leg press a good weight, i weigh 170

Starting out with squats is important to get your form down right early on. Oddly enough people might agree with me here, but starting out with just the bar or a really light weight for me doesn't work well. It throws my balance off and I can't do the proper form with a bar on my shoulders and no weight on it. It's not until I feel myself working that my form really comes true. If your unsure on form watch some youtube vids but be selective who you watch. Some important things to remember are a) keep your back straight b) try to keep your elbows down throughout the squat c) feet position should feel comfortable and allow you a full range of motion without having to work on balance to much d) keep your head up and look up when squatting (it aligns your spine and gives you more power)

That's the basics right there the most important thing is to just get there and don't overdo it to begin with.

Berz out.