i let people work in cuz i talk long breaks anyways

I do upperbody after most squat sessions and it's been going great. I just go by feel. I usually do 1-2 pressing exercises and balance it out with some upper back work. 10-15 sets in total. I prefer doing upperbody after squats, this way I am only at the gym 4x a week. I don't want to come in on non-squat days. Workouts do get kinda long though.

First time I did Smolov I let the internet convince me doing regular upperbody along with smolov will be too hard to recover from. So I only did 1 day of light upperbody and my upperbody strength went to shit.

any sport that requires explosive movements and strength require long breaks in between. olympic sprinters take up to
20 min in between reps. Anyways thats what smartphones are for lol
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Might give it a shot as I'm done 5/3/1 now. I really need to get my squat back up. After switching back to high bar I struggle to rep out 275 :okay:

While I was on bench smolov jr, I did maintenance for lower body. Alot of low intensity (1 plate-2 plate squats), isometric wall sits and leg presses so that I don't lose my leg drive for bench, mainly because of my ACL sprain but I can see why it can be exhausting to do high intensity for both.

Since I just started, I do not have much of an input, but I do plan on doing upper body immediately after the squats. Yesterday I did pull exercises 3 sets 8 reps (face-pulls, wide grip lat pulldown). Funny thing is that I went hard on those exercises and I barely feel anything this morning.. Tomorrow I will do pull exercises as well, but day 3 and 4 are reserved for bench and OHP.

On another note, I jumped into a self engineered cold tub yesterday in fear of DOMS today, and I actually feel alright! Sore, but capable of going through my daily routine!:fullofwin:

EDIT: I also had close to 300g of protein yesterday...

good lift sesh today

rear delt cable rows: 110lbs with 5x5
preacher curls: 105lbs with 5x5
dumbell tricep press: 95lbs with 5x5 ( my gym maxes at 100 :joy: )
calf raises for my tiny ass legs: 150lbs with 5x5

my arms are sill tiny :okay:

they will grow
arms take for ever manggggggg

maybe you should try a rep range higher than 5, if that isn't working for you. Depending on your routine, you could be overtraining, or under eating. There's tonnes of factors. Or it could be genetics... or the combination of all of the above.

You get bicep mass from heavy back excercises. the bicep isolations are for finishing touches and cuts

stop being like the curlbrahs and just worry about getting your strength up with compounds... that's like the longest list of isolations I seen in my life.. :fullofwin:

once your compounds are improved, mix it in with a hypertrophy program to tear the muscle down, and eat a shit ton to bulk up because some of that mass you get from the bulk is bound to deposit in your arm area.

your arms will definetly grow, I'm 100% positive they will man!

Same. Upperbody is pretty outta shape. I feel kinda fatter too.
Redsir did you find after doing the smolov your knees taking a beating?
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When I squat low bar with a flat shoe, never any knee problems. When I squat high bar with a raised heel too often then the area under my kneecap (I think it's the patellar ligament) will bug me a lot. How do you squat and where in your knee does it hurt?

im doing 5x5, my goal is to get stronger not bigger lol

okay, then why are you doing so many iso exercises

decided to switch over from starting strength to PHAT after my competition
excited to finally be doing something new
going to focus more on hypertrophy

Huge discrepancy in weight

150lbs to start in the morning.

155lbs at night before going to bed. Anyone else fluctuate like this?

probably just food/water you took in
i went to the gym once leaving at 140lbs, went to all you can eat and went back to the gym after for some retarded reason and i was 145lbs

that is totally normal

Wow, mind blown, and it was right in front of me the entire time. I've always found that pullups with my palms facing me have helped, but what else would you suggest?

fatgripz

Hammer curls if u are going to do any curls they get the side part of your brachialis and stretch it in the good way and also hammer curls get you thick forearms..... Well at least Phil h tells me that
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so after all this, I tweaked something in my back while doing a warm up set of 275 tonite lol. Was in the gym for less than 5 minutes. Fuck you guys :fuuuuu:


And son, I know you're strong as hell (stronger than me), but I was lifting heavy before you knew where the gym was. :thumbs:



But I stand by my statement tho. If you're doing 10 sets with 6+ minutes between each set, you're spending over an hour 'resting' aka hogging the squat rack not even squatting.

started this program Bodybuilding.com - Male 20 to 39 Fat Loss Video Guide to lose weight. Decided i rather lose the weight first and worry bout muscle growth later. did my first day today which was training the bottom half of my body, and holy fuck im dying. my legs are so restless :okay:

lol because its part of my routine

monday: bench, squat, hams workout, and shrugs
tuesday: preacher curls, tricep press, rear delt cable rows, and calf rises
thursday: deadlifts, incline bench, barbell rows, and shrugs
saturday: weighted pullups, military press, barbel rows, close grip press

read my routine above lol, today was just an iso day to help me with my other lifts. its actually been making me stronger quite effectively. all my numbers have been going up 5-10 pounds weekly and big weight always looks good being pushed my a small guy :troll: