Work on volume (reps), once you hit 5 slap on 5-10 more lbs the next time you work out.
Try a strength program (starting strength / stronglifts 5x5) if you wanna get your numbers up

i like to do
135 x 5
185 x 5
225 x 3
275 x 1
295 x 1
max x 1
85% 1RM to failure (4-5 reps)
75% 1RM for 10

back is fried next day and i increase the 1rm by 5lbs each day or more if im feeling good, i went from 265 x 3 to 285 x 2 to 315 x 2 to 320 x 1 in about 3 weeks with this method.

i do one back day with only those ^ no other back exercises (thickness) , next back day i do lots of rowing variations (width), so i deadlift about 8 or so days apart, thats whats works for me, give it a try, also buy chalk if u havent already ($5)

is that for dl's?

*edit, nvm found all the answers

I honestly think overtraining with arms is really not a factor. I use to have my own bi day and own tri day(srs) and my arms were bigger than they are now. Right now I only do bis after back day and tris after chest day.

yes quoted the wrong post
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anyone here do front squats?

going to start doing them soon, what're some ways to build wrist flexibility?

I feel you bro, i am at where you are right now, and what im doing is doing 5x5s on the two plates and doin sets of 10 reps for rackpulls. Gonna add 25lb more each side next time i lift
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yeah..same here, they are such a small muscle group it can recover quick

ill get another vid up using more of my legs on tuesday
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Arms can be trained 6-7 days a week easily. A good thing to do is a daily split. So full body in the morning, and arms that night.
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I do them, cleaned straight off the ground.

One way is to flex your wrist by pulling the hand backwards with your elbow. (going under the elbow and behind)

You can do this stretch anywhere, several times per day.

did 90 x 6 dumbell press on the weekend :fuckyea: not bad for going 1 - 2 times a week

Question for you guys, had a discussion with a friend...

Is there a difference between clean calories and 'dirty' calories. I understand calories are calories and in order to lose weight you'll need to burn more than you consume. To bulk up you'll need to consume more than you burn off. But what if you just want to maintain and build lean muscle. Is eating 2000 calories of, protein shakes, whole wheat bread, tuna, eggs, chicken, vegs, rice, etc the same as eating mcdonald burgers equivalent to the same amount of calories?

first off i wouldn't recommend eating fast food all the time lol you may look healthy but your insides are gunna be fucked, stick with clean foods im sure it will be easy enough to maintain your weight by just looking in the mirror and on the scale and going from there eat lots of protein and few carbs

A deadlift should not be "sat like a squat". It's a hip hinge. If your starting position is a squat while attempting a deadlift, the bar will have to travel around your knees in order for the weight to come up; the bar should go in a straight path.

Just my two cents

^ how low should i start?
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Yes, there is. When you're trying to bulk you have to eat as much as you can but you will always get better results from eating cleaner. I bulked once with the help of McD's (2000 cal meals every other day) and though it worked I felt like shit. I didn't know it at the time but I just did it again in the fall by eating all healthy stuff, cutting out excess sugar, and avoiding fast food. The result was an equal weight gain but more strength and more energy day to day.

After this I did some real research into fast food and I now avoid most of them like the plague. There is some seriously disgusting shit people put in their bodies from these places, McDonalds being the worst.

Did my 5x5 heavy squat, flat bench, and DL routine yesterday. Woke up today feeling like the stay puft marshmallow man :fuckyea:

yes there is a huge difference between quality food and shit food. in case you didn't know this already. seriously :seriously:

genetic/body dependent. Majority of the population , you will have greater results while eating clean where as some others like youtube.com/peterubish1 just eats beef for his protein and fucking candy and junk/pizza to fulfil rest of his calories..... Know how your body works

Man ive never trained hammies and did high rep straight leg dl and squats Saturday, so fried today.
No idea how im gonna deadlift today but come at me weights
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Taking a week off, fuck I'm bored. Only so many times I can fapp in a day :alone:

^Thats when having a gf comes in handy

shit I just did rackpulls for the first time, did so much more weight!!
almost reached three plates, so happy :)

now its time to do them without the rack..

btw, are you supposed to do more sets on the rack than on a regular DL? Or should I just stick to doing my 4-6 reps on both?

Must be some interesting "real" research. In reality land, MacDonalds has the cleanest food if you choose wisely.

It's all about what you eat, not WHERE you eat.
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^ what in MacDonalds is clean?

Im more of an ecto, and looking into bulking with more dirty calories but I'm afraid that it's gonna mess me up