Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: dj181 on January 10, 2018, 02:09:42 PM
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Here ya go, not bad me thinks
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2grams of deca results
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Here ya go, not bad me thinks
YOUR EAR LOOKS GREAT 'SHAPE'AESTHETIC..
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Not bad at all dgay181. I've probably only seen 75-80 dudes at my local gym with more back width and mass.
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no bacne or hair so that is a win
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Hmmm very good ::)
Only where is there any muscular development ?
Have you taken up swimming now to achieve that look ?
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Looks great for an 8 year old boy.
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Looks great for an 8 year old boy.
Ouch.!!
Ha Ha
;)
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YOUR EAR LOOKS GREAT 'SHAPE'AESTHETIC..
Arms are almost 17 inches cold
Here are 2 arms @ 17 1/8
So im less than a half inch out..... SOON
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Doesn't look bad. It also looks like it belongs on a dude who has never seriously considered lifting weights.
It looks like a nice head full of flowing blonde locks would compliment it well.
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Arms are almost 17 inches cold
Haha
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Haha
Yes they are 17 - He uses a genuine Weider tape measure
Numbers 8 9 10 11 12 13 Are missing.
;)
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Dj, buy one of these for your house, drill it in to your doorway and do 500 chin ups a day, cut workouts from 3 a days to 2, and substitute it with chins at your house, buy a dip belt and add weight can do weighted chins as well. Plus you can make Youtube videos of your back progress right from your own home.
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What do all these kids have in common?
17 years old Chinese kid 100% natural
(https://forums.t-nation.com/uploads/default/original/3X/d/f/df04532396fe0a485ce16447f82bda2ed2c5ddab.jpg)
16 years old natural
(https://i.ytimg.com/vi/5_IxviDwwi8/maxresdefault.jpg)
13 years old natural
(https://scontent-sea1-1.cdninstagram.com/t51.2885-15/e35/17334019_724026444430657_4205935205229264896_n.jpg?ig_cache_key=MTA3MzYzNTg3MDYzMTIwMzg5Ng%3D%3D.2)
9 years old natural
(http://www.lolzhumor.com/wp-content/uploads/2014/11/Funny_Pictures_ever-wondered-what-a-9-year-old-bodybuilder-looks-like_16734.jpeg)
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Yes they are 17 - He uses a genuine Weider tape measure
Numbers 8 9 10 11 12 13 Are missing.
;)
:D
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Here ya go, not bad me thinks
Probably can't do 3 chin ups without help.
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Dj, buy one of these for your house, drill it in to your doorway and do 500 chin ups a day, cut workouts from 3 a days to 2, and substitute it with chins at your house, buy a dip belt and add weight can do weighted chins as well. Plus you can make Youtube videos of your back progress right from your own home.
Thanks handsome stud
But dips are a no no for me coz they blow up my pecs at t the expense of my tris
My arms must stay as the most developed part
As 15 already said i have outstanding arms and I plan to keep it that way
Btw what's your thoughts on this ass in the green dress?
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As 15 already said i have outstanding arms and I plan to keep it that way
Hahah
(http://i50.tinypic.com/28jgr3d.jpg)
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Thanks handsome stud
But dips are a no no for me coz they blow up my pecs at t the expense of my tris
My arms must stay as the most developed part
As 15 already said i have outstanding arms and I plan to keep it that way
Btw what's your thoughts on this ass in the green dress?
I'm talking about using the belt for weighted chins and pullups. That girl is smoking, thats a lucky Getbigger right there!
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Solid back development for a natural.
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Decent width but very shallow but you don’t care so who cares.if you care do some rows.
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start doing some fucking rows ffs!
and not those stupid arm opnly rows I see half the dipshits doing, use your back
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LOL at DJ recent photos. Not one shows his face. So I call bullshit to all recent photos. Could be anyone.
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500 chinups a day ???
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What do all these kids have in common?
17 years old Chinese kid 100% natural
(https://forums.t-nation.com/uploads/default/original/3X/d/f/df04532396fe0a485ce16447f82bda2ed2c5ddab.jpg)
16 years old natural
(https://i.ytimg.com/vi/5_IxviDwwi8/maxresdefault.jpg)
13 years old natural
(https://scontent-sea1-1.cdninstagram.com/t51.2885-15/e35/17334019_724026444430657_4205935205229264896_n.jpg?ig_cache_key=MTA3MzYzNTg3MDYzMTIwMzg5Ng%3D%3D.2)
9 years old natural
(http://www.lolzhumor.com/wp-content/uploads/2014/11/Funny_Pictures_ever-wondered-what-a-9-year-old-bodybuilder-looks-like_16734.jpeg)
All wider than... Wait... That's not it, let me think...
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Here ya go, not bad me thinks
Not bad, reminds me of Mentzer.
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Well, it looks like as you said you don't train back aside from some wide grip pull-downs.
(as you probably noticed by now, when I talk to Mr. DJ, I don't "troll him" [or anyone else for that matter.. I'm an adult. I don't 'troll'] or talk shit about him like most do so this critique isn't with ill-will)
There's a minimal amount of what appears to be latissimus dorsi development, but aside from that there's not a whole lot of development anywhere else. The traps and rhomboids in particular are lacking a great deal. So starting out I would likely advise to focus on those areas because they would have the greatest immediate visual impact on the physique.
Secondly almost all of equal importance is the lack of development of the teres minor muscle group. Most people on The View a back that is well-developed they mistake the teres minor muscle group for lats imposes such as the standing relaxed from the back obviously, and back double biceps poses. Most people think pull-downs to the front, especially wide grip, emphasize lat development, however the prime-movers in that movement are the teres muscles.
To focus on latissimus dorsi development, the elbows need to be in front of the body and pulling the elbows down towards the waist. For example; movements such as reverse grip pull-downs with elbows in front of the body pulling down towards the waist. It's a misconception that rows are a "lat" movement. The prime movers in rows are actually the rhomboids, which squeeze the scapula back together. The lats are involved, especially when the elbows/upper arms are kept close to the torso, but prime movers are still rhomboids.
You can emphasize the rhomboids even further, you 10 fleur de lis elbows out more so the upper arm is more perpendicular to the Torso.
My recommendation;
Add one Training Day that focuses entirely on back movements. And have a day off completely the next day to give the back muscles an entire day's worth of nutrients all to itself. (I also follow/advise this schedule to clients for leg-days. I want the all available nutrients to go towards repairing damaged fibers the following day).
Workout 8 to 10 rep range 8 to 10 rep range begins with focusing on movements with the elbows in front of the body. --
Such as close-grip pull-downs with a reverse-grip. One or two warm up sets, followed by two or three working sets In the 8 to 10 rep range. Ideally with a straight bar... Can possibly use a v-handle, but rather you use the str8.
Follow that with seated cable rows either with a v-handle, or again a str8 bar with a reverse-grip. This one you can use a little bit wider grip medium width , about the width of your shoulders or maybe half a hand with narrower. Should only need one warm-up set on these just to get the feel, followed by two or three working sets also in the 8 to 10 rep range.
*I also prefer using a one-armed lever-machine vertical row. Hammer Strength makes a great one. There are plenty of images of Dorian using one. I'm not sure exactly what it's called, but the handles are verticle. There are also some machines that have a selected weight stack instead of being plate loaded. I prefer to have the seat height as high as it goes, & gripping the very top of the handle. Use 1 arm at a time, getting a full stretch and finishing the contraction while twisting the torso back slightly (maybe a 15° twist back and pulling the shoulder 'down' about 2")
*!!* -- I should remind you that during all back movements it is imperative that you keep your back arched and chest up. Failure to maintain an arch in your back will result in the movements becoming a bicep and brach movement. Think of your arms as "hooks" that are only there 2 latch onto the weight and allow the back muscles to pull -- *!!*
After that, you can move on to movements to focus on the actual upper back muscles truly create a visually impressive back (*the muscles that most people mistake for "lats")... the teres minor muscle group specifically.
Pull-downs to the front with an overhand grip, about medium with. Personally in my experience, a medium grip produces better results then a wide grip. Should only need one warm-up set to get the feel of the movement don't need a high rep set 8 or 10 reps should be sufficient, followed by two, maybe three working sets of 8 or 10 reps.
Back to seated cable rows. This time we're going to move the elbows more out to the side at about 45 degrees or higher in relation to the Torso. Using a straight bar also going to go with the wider grip, wider than shoulder width. We're also going to pull the bar up towards the sternum or nipples. Shouldn't need a warm-up set with these, we're also going to go with a little bit higher rep range because amount of weight is going to be a little bit lower. Going to do two sets of about 12 to 15 reps.
*Also note; you will likely not be able to pull the bar all the way to the chest because of the angle of the movement. It's fine if the bar stops for 5 or so inches in front of your chest at full contraction. Following those two sets we're going to go with and even wider grip, same rep range 12 to 15 for one set.
Going to finish off the back portion of the workout with straight arm pull-downs with the high cable. 3 sets of 15-20.
Finnish up with barbell power-shrugs in a power-rack. Go as heavy as you can. Pulling the bar off the pins so it's almost like an 8" rest-pause deadlift. 4-5sets of 12-15 reps, setting the bar graph down on the pens after each rep taking a breath and resetting your grip with each rep.
You can also finish off traps after that if you like with a set maybe two of dumbbell shrugs a little bit lighter, while bending your torso forward a little bit not quite to 70 degrees, and shrugging up. This will involve the rhomboids a little bit more.
*can't seem to get pics of anatomy chart of back muscles to post???
(https://www.google.com/search?q=anatomy+chart+of+bac
[img]https://goo.gl/images/x8rggY)
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Damn esf bro, that's alot of info and thanks for the respect for not insulting me appreciate it dude 😎
I could never take a day completely off, just ain't gonna happen, and close grip pulldown are ok coz they involve the bis quite alot and as i said before i will do shrug work for a bit but if my traps start to overdevelop there are out
Funny thing is i will train back today with another female I've been working with at the gym and she works hard so i will push her, but i will probably just go half assed on my my back training
We worked arms on Monday and i pushed them very well and she made a few comments about how big and strong they are 😜
Btw tomorrow dbol is out and mast is in, so i will be on deca and mast, will it drop my estro too low? I know some estro is needed for muscle gaining
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Also how will.the switch from dbol to mast change my look?
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Damn esf bro, that's alot of info and thanks for the respect for not insulting me appreciate it dude 😎
a born narcissist who can't help but inject self praise into every conversation becomes a slobbering puppy when eric throws him a bone?
Hmm something not quite adding up here, can't out my finger on it....
::)
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Also how will.the switch from dbol to mast change my look?
You'll drop water. That's about it. Maybe half more boners during the day.
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I'm talking about using the belt for weighted chins and pullups. That girl is smoking, thats a lucky Getbigger right there!
Me, you and chgaye all need to take that sexy ass slut and bend her over the sofa and pound the living shit out of dat ass
Have a little contest to see who could pound her the hardest and with the most stamina just a pound pound pound
I know i have the biggest cock out of us 3, but for sure but both you dudes are pretty fit so it would be wise for me to put ib some boxing conditioning training as it gets me FIT AS FUCK
Also we could let sucksfags have a turn on her ass as it would be a sight to see some toady fat asain nail her hard😆
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a born narcissist who can't help but inject self praise into every conversation becomes a slobbering puppy when eric throws him a bone?
Hmm something not quite adding up here, can't out my finger on it....
::)
I paypal'd him $1.75 to say tha k u
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a born narcissist who can't help but inject self praise into every conversation becomes a slobbering puppy when eric throws him a bone?
Hmm something not quite adding up here, can't out my finger on it....
::)
So you don't like being treated with respect? And you like being insulted?
Did you have to stay in the mental hospital for your anorexia?
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So you don't like being treated with respect? And you like being insulted?
Try this experiment: give Eric a compliment, see how he reacts.
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just came across this post on another gear forum
BRILLANT
The're so many people out there that run deca and test, test even higher then the deca and still get issues with libido. I'm under the impression that the famous "deca dick" is caused by progestrogen, and I always thought that progestrogen was mainly brought on by a fluctuation in estrogen and/or by having estrogen in the high range. If estrogen being out of whack is the cause of progesterone with deca, then it would appear to me that running a high test dosage with deca would actually increase that chance of getting erectile issues rather then decrease them... but if deca is like annavar(which to some level I believe it is) and just happens to lower libido then that's why the masterone is in the cycle. one compound lowers your libido but is counteracted by another compound increasing libido. one really highly androgenic compound and one really highly anabolic compound... it seems like an awesome synergy to me... The mast would make the user hard as a rock and very vascular while the deca would add on mass and cushion the joints, and the test would be kept at TRT dosage throughout for the health of the human body. something to point out is look at all the old school BB's who ran deca only cycles and never got gyno, because deca gyno is another thing brought on by progestogen sides which could in theory (loose theory) be avoided by substituting test for a non- aromatising compound. I really don's see what magical think testyosterone does in the body and make it a MUST to run with deca. I know testosterone is important for human functions, but what does it scientifically do to increase libido with deca that eq, primo or masterone cannot? i beleive the test is just run higher to counter act libido... and if that is true then another compounded should be able to be substituted and as a bonus not screw up your estrogen levels nagging on progestorgen. on a side not i chose masterone because it doesn't really affect BP.
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Dj why are you standing sideways on......Turn around a bit more so we can see your back?
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Dj why are you standing sideways on......Turn around a bit more so we can see your back?
had to twist sideways to get my full back into the pic brosef
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Well Eric's definitely given you some really good workable ideas, you might also consider some heavy-ish 5 rep set hang cleans. These would go a long way towards thickening things up back there, they work very quickly and visible results seem almost immediate at first and you can progress these long term. You'll even feel these in your quads too if done heavy enough.
Not training the back and legs is beneath you my brotha, you know better.....
The good news is the lightning quick gains awaiting you when you DO begin to hit them. Front Squats will blow up the legs and likely attract some female interest in the gym I would wager, as it's a rarely seen movement that really sets one apart as "serious" IMHO.
I think we all go through a period when we distort our perception of a certain muscle group, for me it was arms and delts as I bought into the "compounds are all you need " horseshit of the 90's, when I DID begin to isolate them they blew up (relatively speaking) with newb like gains. Good luck.
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^^^ thanks dude
I did power cleans during my boxing stint in order to improve my punching power
And speaking of low rep sets ie. 3-5 I could see doing them in order to get stronger without getting bigger, I don't want to add much more muscle weight to my back honestly
I will put some size of the traps but if they get out of proportion I will cease and desist
Still want just a bit more muscle on my arms and a bit more on pecs
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Well Eric's definitely given you some really good workable ideas, you might also consider some heavy-ish 5 rep set hang cleans. These would go a long way towards thickening things up back there, they work very quickly and visible results seem almost immediate at first and you can progress these long term. You'll even feel these in your quads too if done heavy enough.
Not training the back and legs is beneath you my brotha, you know better.....
The good news is the lightning quick gains awaiting you when you DO begin to hit them. Front Squats will blow up the legs and likely attract some female interest in the gym I would wager, as it's a rarely seen movement that really sets one apart as "serious" IMHO.
I think we all go through a period when we distort our perception of a certain muscle group, for me it was arms and delts as I bought into the "compounds are all you need " horseshit of the 90's, when I DID begin to isolate them they blew up (relatively speaking) with newb like gains. Good luck.
I left out the complicated stuff.
I neglected to mention the female interest part. Girls like a good v-taper and lats they can use as handles. And since you mentioned the front squats, I'd be remiss if I didn't also mention things like good mornings or rounded back hyperextensions (focusing on your ass. Not lower back ), and hip thrusts. Girls like to squeeze our asses as much as we like to squeeze theirs. If there's a guy reading this who actually has a girlfriend or has some Voodoo curse/Witcgcraft & put some sort of Magic on some girl and trick them into marrying them... Whuchever.. and that girl doesn't bite or squeeze your ass throughout the day, then she's likely looking at other guys asses and wishing she could do that very same thing to theirs.
So, it's high-time some guys start to train legs or at the very least have a day when they squat. (Shifted my leg-focus to ass & hamstrings past number of years... Low bar squats, leg press high n wide n su h. But quads help too
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had to twist sideways to get my full back into the pic brosef
I thought you were standing like this
(https://thumb1.shutterstock.com/display_pic_with_logo/422872/658376620/stock-photo-young-man-standing-sideways-isolated-on-white-background-658376620.jpg)
Sorry.
Holy width batman! ;D
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^^^ ;D
I'm curious to see what deca mast will do
I can always jump the deca higher but mast seems to have a top limit of 500
Most say mast is perfect @300-400
I'll start it @ 300
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^^^ ;D
I'm curious to see what deca mast will do
I can always jump the deca higher but mast seems to have a top limit of 500
Most say mast is perfect @300-400
I'll start it @ 300
Are you running propionate or enanthate?
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^^^ ;D
I'm curious to see what deca mast will do
I can always jump the deca higher but mast seems to have a top limit of 500
Most say mast is perfect @300-400
I'll start it @ 300
:D but in all fairness you are pretty lean....
300-500 is the sweet spot for masteron. More and your prostate wont thank you.
I get great results on 50mg eod, looking to try 100mg eod soon with some Galenka Test E
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Are you running propionate or enanthate?
Nope zero test
Hate test with a passion
Others say its need, well.. FUCK OTHERS
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:D but in all fairness you are pretty lean....
300-500 is the sweet spot for masteron. More and your prostate wont thank you.
I get great results on 50mg eod, looking to try 100mg eod soon with some Galenka Test E
Sorry good to know
I have run deca up to 2 grams but don't think it gave me much more than 600 mg
0
All gear has an optimal dose i am a firm believer in this, for example max dose of drol is 150 and after that the sides increase much more than the gains /benefits in fact ideal drol dose may be 100 mg
Need vanb to chime on here
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I left out the complicated stuff.
I neglected to mention the female interest part. Girls like a good v-taper and lats they can use as handles. And since you mentioned the front squats, I'd be remiss if I didn't also mention things like good mornings or rounded back hyperextensions (focusing on your ass. Not lower back ), and hip thrusts. Girls like to squeeze our asses as much as we like to squeeze theirs. If there's a guy reading this who actually has a girlfriend or has some Voodoo curse/Witcgcraft & put some sort of Magic on some girl and trick them into marrying them... Whuchever.. and that girl doesn't bite or squeeze your ass throughout the day, then she's likely looking at other guys asses and wishing she could do that very same thing to theirs.
So, it's high-time some guys start to train legs or at the very least have a day when they squat. (Shifted my leg-focus to ass & hamstrings past number of years... Low bar squats, leg press high n wide n su h. But quads help too
What if you truly don’t give a fuck about what women think or do?then does having a nice ass matter?
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Sorry good to know
I have run deca up to 2 grams but don't think it gave me much more than 600 mg
0
All gear has an optimal dose i am a firm believer in this, for example max dose of drol is 150 and after that the sides increase much more than the gains /benefits in fact ideal drol dose may be 100 mg
Need vanb to chime on here
Gear doses are to a point dependant on your LBM. 2g is too much for me, let alone you.
Its all about the sweet spot, theres a window of effectiveness that maxes out with side effects, selecting the right point in this range is key.
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What ever happened to chins,rows, deadlifts you don't need all that pseudo science pulldown bullshit. It been proven time and time again you can even do with out the deadlifts but why
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Gear doses are to a point dependant on your LBM. 2g is too much for me, let alone you.
Its all about the sweet spot, theres a window of effectiveness that maxes out with side effects, selecting the right point in this range is key.
I read alot where many diff sources say that drol has a distinct cut off point, which is 150 or even 100 mg, i will have to check up on that again
Also had private convo's with vanb about is and he agreed with the cutoff hypothesis
Anyways what would you put my deca cutoff at? I weigh all of a buck 70
Now i will rum deca at 400
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What ever happened to chins,rows, deadlifts you don't need all that pseudo science pulldown bullshit. It been proven time and time again you can even do with out the deadlifts but why
Rows and deads, thanks but no thanks
Im that natty pic neither posted i was doing weighted wide grip chins with 50 ponds round my waist for 6-8 reps 😎
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I read alot where many diff sources say that drol has a distinct cut off point, which is 150 or even 100 mg, i will have to check up on that again
Also had private convo's with vanb about is and he agreed with the cutoff hypothesis
Anyways what would you put my deca cutoff at? I weigh all of a buck 70
Now i will rum deca at 400
It is true of Oxy indeed, good example. 50-100mg is great for me, 150mg will cause me to lose size due to sides.
I'm not a fan of Deca - but for yourself 4-800mg range is plenty,,,you will still see results and save some gear.
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Nope zero test
Hate test with a passion
Others say its need, well.. FUCK OTHERS
Not test, what ester is the masteron?
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Girls and sons............Well, it looks like as you said you don't train back aside from some wide grip pull-downs.
(as you probably noticed by now, when I talk to Mr. DJ, I don't "troll him" [or anyone else for that matter.. I'm an adult. I don't 'troll'] or talk shit about him like most do so this critique isn't with ill-will)
There's a minimal amount of what appears to be latissimus dorsi development, but aside from that there's not a whole lot of development anywhere else. The traps and rhomboids in particular are lacking a great deal. So starting out I would likely advise to focus on those areas because they would have the greatest immediate visual impact on the physique.
Secondly almost all of equal importance is the lack of development of the teres minor muscle group. Most people on The View a back that is well-developed they mistake the teres minor muscle group for lats imposes such as the standing relaxed from the back obviously, and back double biceps poses. Most people think pull-downs to the front, especially wide grip, emphasize lat development, however the prime-movers in that movement are the teres muscles.
To focus on latissimus dorsi development, the elbows need to be in front of the body and pulling the elbows down towards the waist. For example; movements such as reverse grip pull-downs with elbows in front of the body pulling down towards the waist. It's a misconception that rows are a "lat" movement. The prime movers in rows are actually the rhomboids, which squeeze the scapula back together. The lats are involved, especially when the elbows/upper arms are kept close to the torso, but prime movers are still rhomboids.
You can emphasize the rhomboids even further, you 10 fleur de lis elbows out more so the upper arm is more perpendicular to the Torso.
My recommendation;
Add one Training Day that focuses entirely on back movements. And have a day off completely the next day to give the back muscles an entire day's worth of nutrients all to itself. (I also follow/advise this schedule to clients for leg-days. I want the all available nutrients to go towards repairing damaged fibers the following day).
Workout 8 to 10 rep range 8 to 10 rep range begins with focusing on movements with the elbows in front of the body. --
Such as close-grip pull-downs with a reverse-grip. One or two warm up sets, followed by two or three working sets In the 8 to 10 rep range. Ideally with a straight bar... Can possibly use a v-handle, but rather you use the str8.
Follow that with seated cable rows either with a v-handle, or again a str8 bar with a reverse-grip. This one you can use a little bit wider grip medium width , about the width of your shoulders or maybe half a hand with narrower. Should only need one warm-up set on these just to get the feel, followed by two or three working sets also in the 8 to 10 rep range.
*I also prefer using a one-armed lever-machine vertical row. Hammer Strength makes a great one. There are plenty of images of Dorian using one. I'm not sure exactly what it's called, but the handles are verticle. There are also some machines that have a selected weight stack instead of being plate loaded. I prefer to have the seat height as high as it goes, & gripping the very top of the handle. Use 1 arm at a time, getting a full stretch and finishing the contraction while twisting the torso back slightly (maybe a 15° twist back and pulling the shoulder 'down' about 2")
*!!* -- I should remind you that during all back movements it is imperative that you keep your back arched and chest up. Failure to maintain an arch in your back will result in the movements becoming a bicep and brach movement. Think of your arms as "hooks" that are only there 2 latch onto the weight and allow the back muscles to pull -- *!!*
After that, you can move on to movements to focus on the actual upper back muscles truly create a visually impressive back (*the muscles that most people mistake for "lats")... the teres minor muscle group specifically.
Pull-downs to the front with an overhand grip, about medium with. Personally in my experience, a medium grip produces better results then a wide grip. Should only need one warm-up set to get the feel of the movement don't need a high rep set 8 or 10 reps should be sufficient, followed by two, maybe three working sets of 8 or 10 reps.
Back to seated cable rows. This time we're going to move the elbows more out to the side at about 45 degrees or higher in relation to the Torso. Using a straight bar also going to go with the wider grip, wider than shoulder width. We're also going to pull the bar up towards the sternum or nipples. Shouldn't need a warm-up set with these, we're also going to go with a little bit higher rep range because amount of weight is going to be a little bit lower. Going to do two sets of about 12 to 15 reps.
*Also note; you will likely not be able to pull the bar all the way to the chest because of the angle of the movement. It's fine if the bar stops for 5 or so inches in front of your chest at full contraction. Following those two sets we're going to go with and even wider grip, same rep range 12 to 15 for one set.
Going to finish off the back portion of the workout with straight arm pull-downs with the high cable. 3 sets of 15-20.
Finnish up with barbell power-shrugs in a power-rack. Go as heavy as you can. Pulling the bar off the pins so it's almost like an 8" rest-pause deadlift. 4-5sets of 12-15 reps, setting the bar graph down on the pens after each rep taking a breath and resetting your grip with each rep.
You can also finish off traps after that if you like with a set maybe two of dumbbell shrugs a little bit lighter, while bending your torso forward a little bit not quite to 70 degrees, and shrugging up. This will involve the rhomboids a little bit more.
*can't seem to get pics of anatomy chart of back muscles to post???
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Not test, what ester is the masteron?
Mast e
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Sorry good to know
I have run deca up to 2 grams but don't think it gave me much more than 600 mg
0
All gear has an optimal dose i am a firm believer in this, for example max dose of drol is 150 and after that the sides increase much more than the gains /benefits in fact ideal drol dose may be 100 mg
Need vanb to chime on here
I've played a lot with orals, too much in fact. I felt Dbol maxed out at 50-60mg. Drol I've done up to 250mg but only for a few days since it gets expensive and you run out too quick :D But I think you get most of the potential effects at 100mg. Many say they can't eat on it and feel sick in general but I tolerate it real well. I know tommywishbone said no one ever took 10 tabs a day despite what they claim but I would try it if someone sponsored me, just to see what would happen. :D
There was a study on the elderly where 150mg didn't caused more lbm gains than 100mg. Or maybe it was 100mg vs 50mg - too lazy to look for it now.
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What if you truly don’t give a fuck about what women think or do?then does having a nice ass matter?
I dunno... Only reason I train ass is because I found out my (former) training partner/ gf (the Bulgarian fitness model) had a some 60 your old lady client who would ask my her (training partner, also a trainer) when I would be with aN hour-long client or bootcamp, and schedule her sessions at that same time so she could have my training partner follow me around the gym so the old lady could stare at my ass for an hour... Up till then I hadn't put much priority on glute training, & despite being an off&on dancer and having my ass squeezed bitten but plenty of girls and girlfriends, I didn't think of it too much as a money maker. LOL that old lady changed my outlook
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I read alot where many diff sources say that drol has a distinct cut off point, which is 150 or even 100 mg, i will have to check up on that again
Also had private convo's with vanb about is and he agreed with the cutoff hypothesis
Anyways what would you put my deca cutoff at? I weigh all of a buck 70
Now i will rum deca at 400
60-80lb children are prescribed 300-450mg/day anadrol for anemia. I'm pretty sure bodybuilders in fairly good health can handle more than 150mg.
Personally I like 200-250mg/day, and there are plenty reports of well-known pros using 4-8tabs per day.
I recall a Dan Duchaine interview in Pump magazine where he talks about some anabolic having activity outside the AR,& anadrol being one of them. (Receding to anadrols relative poor Androgen receptor affinity)
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Girls and sons............Well, it looks like as you said you don't train back aside from some wide grip pull-downs.
(as you probably noticed by now, when I talk to Mr. DJ, I don't "troll him" [or anyone else for that matter.. I'm an adult. I don't 'troll'] or talk shit about him like most do so this critique isn't with ill-will)
There's a minimal amount of what appears to be latissimus dorsi development, but aside from that there's not a whole lot of development anywhere else. The traps and rhomboids in particular are lacking a great deal. So starting out I would likely advise to focus on those areas because they would have the greatest immediate visual impact on the physique.
Secondly almost all of equal importance is the lack of development of the teres minor muscle group. Most people on The View a back that is well-developed they mistake the teres minor muscle group for lats imposes such as the standing relaxed from the back obviously, and back double biceps poses. Most people think pull-downs to the front, especially wide grip, emphasize lat development, however the prime-movers in that movement are the teres muscles.
To focus on latissimus dorsi development, the elbows need to be in front of the body and pulling the elbows down towards the waist. For example; movements such as reverse grip pull-downs with elbows in front of the body pulling down towards the waist. It's a misconception that rows are a "lat" movement. The prime movers in rows are actually the rhomboids, which squeeze the scapula back together. The lats are involved, especially when the elbows/upper arms are kept close to the torso, but prime movers are still rhomboids.
You can emphasize the rhomboids even further, you 10 fleur de lis elbows out more so the upper arm is more perpendicular to the Torso.
My recommendation;
Add one Training Day that focuses entirely on back movements. And have a day off completely the next day to give the back muscles an entire day's worth of nutrients all to itself. (I also follow/advise this schedule to clients for leg-days. I want the all available nutrients to go towards repairing damaged fibers the following day).
Workout 8 to 10 rep range 8 to 10 rep range begins with focusing on movements with the elbows in front of the body. --
Such as close-grip pull-downs with a reverse-grip. One or two warm up sets, followed by two or three working sets In the 8 to 10 rep range. Ideally with a straight bar... Can possibly use a v-handle, but rather you use the str8.
Follow that with seated cable rows either with a v-handle, or again a str8 bar with a reverse-grip. This one you can use a little bit wider grip medium width , about the width of your shoulders or maybe half a hand with narrower. Should only need one warm-up set on these just to get the feel, followed by two or three working sets also in the 8 to 10 rep range.
*I also prefer using a one-armed lever-machine vertical row. Hammer Strength makes a great one. There are plenty of images of Dorian using one. I'm not sure exactly what it's called, but the handles are verticle. There are also some machines that have a selected weight stack instead of being plate loaded. I prefer to have the seat height as high as it goes, & gripping the very top of the handle. Use 1 arm at a time, getting a full stretch and finishing the contraction while twisting the torso back slightly (maybe a 15° twist back and pulling the shoulder 'down' about 2")
*!!* -- I should remind you that during all back movements it is imperative that you keep your back arched and chest up. Failure to maintain an arch in your back will result in the movements becoming a bicep and brach movement. Think of your arms as "hooks" that are only there 2 latch onto the weight and allow the back muscles to pull -- *!!*
After that, you can move on to movements to focus on the actual upper back muscles truly create a visually impressive back (*the muscles that most people mistake for "lats")... the teres minor muscle group specifically.
Pull-downs to the front with an overhand grip, about medium with. Personally in my experience, a medium grip produces better results then a wide grip. Should only need one warm-up set to get the feel of the movement don't need a high rep set 8 or 10 reps should be sufficient, followed by two, maybe three working sets of 8 or 10 reps.
Back to seated cable rows. This time we're going to move the elbows more out to the side at about 45 degrees or higher in relation to the Torso. Using a straight bar also going to go with the wider grip, wider than shoulder width. We're also going to pull the bar up towards the sternum or nipples. Shouldn't need a warm-up set with these, we're also going to go with a little bit higher rep range because amount of weight is going to be a little bit lower. Going to do two sets of about 12 to 15 reps.
*Also note; you will likely not be able to pull the bar all the way to the chest because of the angle of the movement. It's fine if the bar stops for 5 or so inches in front of your chest at full contraction. Following those two sets we're going to go with and even wider grip, same rep range 12 to 15 for one set.
Going to finish off the back portion of the workout with straight arm pull-downs with the high cable. 3 sets of 15-20.
Finnish up with barbell power-shrugs in a power-rack. Go as heavy as you can. Pulling the bar off the pins so it's almost like an 8" rest-pause deadlift. 4-5sets of 12-15 reps, setting the bar graph down on the pens after each rep taking a breath and resetting your grip with each rep.
You can also finish off traps after that if you like with a set maybe two of dumbbell shrugs a little bit lighter, while bending your torso forward a little bit not quite to 70 degrees, and shrugging up. This will involve the rhomboids a little bit more.
*can't seem to get pics of anatomy chart of back muscles to post???
I don't see the point in quoting are copying my reply to him and not changing anything or commenting on no reply ???
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Nope zero test
Hate test with a passion
Others say its need, well.. FUCK OTHERS
If you take steroids without using testosterone your body will have zero testosterone in the bloodstream.
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What ever happened to chins,rows, deadlifts you don't need all that pseudo science pulldown bullshit. It been proven time and time again you can even do with out the deadlifts but why
Because he's probably to weak to do enough reps or have sufficient innervation (mind muscle connection) or control of muscle groups to make things like deadlifts or bent over barbell rows effective. Things like barbell rows can tend to be an ego exercise, and the arms and lower back will get involved and in the way of a person's ability to contract the desired muscle groups
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As i said before i wide grip chins my bw plus 50 pounds added for 6-8 no cheat reps, not too bad strength
I got a strong ass and back, where do you think my punching power comes from? It comes from those 2 strong parts ie. genetics
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Broscience at its finest in this thread!
"I tried X for Y days and got Z results......!!!"
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Broscience at its finest in this thread!
"I tried X for Y days and got Z results......!!!"
Coming from some bitter old man who wrote an article nobody's ever read or cares about and refers to it as a "published study".
... & how many people have you trained again, for money, over the years??
When I have a question regarding whether or not an f/1.4 is worth the cash? Or if a 200 ISO too high for a photo on the beach at 430pm?
Those are questions somebody may reasonably ask you, and your answers maybe a line with Per Burnal's or Alex Ardenti's. However you're always gonna to have some old man who started taking pictures with a polaroid back in the 70s and moved up to disposable cameras(https://www.google.com/search?q=dollar+store+disposable+cameras&prmd=smivn&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiY26zHydHYAhVE3WMKHcYlAm0Q_AUIEygD&biw=424&bih=623#imgdii=X14gMLcgZ_KuvM:&imgrc=UeByT54RdvHKTM:) in the 90's doesn't think your aperture & ISO & shutter speed talk is all Broscience
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Coming from some bitter old man who wrote an article nobody's ever read or cares about and refers to it as a "published study".
... & how many people have you trained again, for money, over the years??
When I have a question regarding whether or not an f/1.4 is worth the cash? Or if a 200 ISO too high for a photo on the beach at 430pm?
Those are questions somebody may reasonably ask you, and your answers maybe a line with Per Burnal's or Alex Ardenti's. However you're always gonna to have some old man who started taking pictures with a polaroid back in the 70s and moved up to disposable cameras(https://www.google.com/search?q=dollar+store+disposable+cameras&prmd=smivn&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiY26zHydHYAhVE3WMKHcYlAm0Q_AUIEygD&biw=424&bih=623#imgdii=X14gMLcgZ_KuvM:&imgrc=UeByT54RdvHKTM:) in the 90's doesn't think your aperture & ISO & shutter speed talk is all Broscience
haha lol ;D ;D
This is correct. Vince Basile never actually published a study in a reputable scientific journal. He thinks his "publication" in a bodybuilding magazine counts. It doesn't. ;D ;D
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The photo shows some shoulder development, width potential and no real back development. What does DJ have against rowing and shrugs? A developed back is more impressive than anything else.
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I think it was a nice thing for Es to put out a suggested routine for DJ to follow.
sadly, many have already tried to help dj, he will look at your stuff, say thanks then totally not do it anyways because he thinks he knows everything.
all he wants is attention, and at this point to his relief this is my last comment on the fucktard
lets stop wasting our time on this delusional fuckstick
actually even better if some mod can delete my account it would be great.
can't believe I am agreeing with shizzo but guys like dj have ruined this board
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I think it was a nice thing for Es to put out a suggested routine for DJ to follow.
sadly, many have already tried to help dj, he will look at your stuff, say thanks then totally not do it anyways because he thinks he knows everything.
all he wants is attention, and at this point to his relief this is my last comment on the fucktard
lets stop wasting our time on this delusional fuckstick
actually even better if some mod can delete my account it would be great.
can't believe I am agreeing with shizzo but guys like dj have ruined this board
I'm aware stuff like that happens often here, however it gives me time to keep sharp.
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... & how many people have you trained again, for money, over the years??
I could care less about how many clients someone has. That doesn't prove the person knows what he is doing.
For the record I started working in gyms in 1965. That was decades before personal training arrived. In my gym
I never charged for training or nutrition information unless I gave a seminar.
Everyone is an expert on Getbig! By the way, ESF, some of the broscience might be right or at least it works. I accept that.
However, that doesn't mean the broscientists here are experts in the field.
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Mast e
You should at the very least bump up to 400mg. People here may disagree but it's better to run short ester masteron and tren.
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I could care less about how many clients someone has. That doesn't prove the person knows what he is doing.
For the record I started working in gyms in 1965. That was decades before personal training arrived. In my gym
I never charged for training or nutrition information unless I gave a seminar.
Everyone is an expert on Getbig! By the way, ESF, some of the broscience might be right or at least it works. I accept that.
However, that doesn't mean the broscientists here are experts in the field.
Nobody here is concerned about your concern about how many clients somebody has either. Question at hand was how many clients have you had? Because people with clients who continue refer new clients, tends to know their stuff. It's sort of like the Burger Joint that continues to bring in new customers. It's usually a sign they know what they're doing when it comes to cooking burgers.
I don't care about anyone else. I care about me, and when it comes to training and nutrition, although it's not something I think of myself as, or refer to myself as, often, I am an expert. On get big as well as real life
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I think it was a nice thing for Es to put out a suggested routine for DJ to follow.
sadly, many have already tried to help dj, he will look at your stuff, say thanks then totally not do it anyways because he thinks he knows everything.
all he wants is attention, and at this point to his relief this is my last comment on the fucktard
lets stop wasting our time on this delusional fuckstick
actually even better if some mod can delete my account it would be great.
can't believe I am agreeing with shizzo but guys like dj have ruined this board
Very few have an easy time taking advice. Dj has a vision of what he wants his physique to look like, so it doesn't matter if me or ES says he would look better with more thickness or whatever. He wants that slender yet built body with big arms and thin neck whereas someone like myself thinks it looks feminine.
I'd like that Johnnie Jackson development, not that I can ever have it
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I don't ask for advice I ask for opinions, big difference
Only got the deca today, will get the mast on Tuesday
And i cannot take tren it makes me even more physically aggressive so that is a no go, i am aggressive enough
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In all seriousness DJ, you'd experience better arm development, particularly biceps and forearms if you trained back. I train arms directly once in a blue moon because such heavy torso work hits them effectively (having extremely short limbs helps).
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In all seriousness DJ, you'd experience better arm development, particularly biceps and forearms if you trained back. I train arms directly once in a blue moon because such heavy torso work hits them effectively (having extremely short limbs helps).
Also I recommend using Fat Grips, no joke those things work, for arm development.
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Sooo another multi page thread by knowledgeable and experienced lifters giving dji'llneverweigh181 good advice he won't listen to...
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You realise you're all replying to a dirty smelly paki whose rarely lifted a weight whose pretending to be a 50year old mentally Retarded man who looks like he rarely lifts weights. Even if he was real he looks shit, and there's fuck all else to discuss on the matter
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Turd of shit chimes in shitty irish pear body that he is lulz
ANGLO-FUCKING-SAXONS>>>>>>>>>>>>>>>>>>irish
You know we treat you as subhuman when you mooched your way over to our land of the USA
Shit Irish getting raped and fucked by the WASP for fucking centuries WE OWN YOU ahahhahhahabbahhaba
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Baaaaaaammmmmmmmmmmm!!!!!!!!!
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Turd of shit chimes in shitty irish pear body that he is lulz
ANGLO-FUCKING-SAXONS>>>>>>>>>>>>>>>>>>irish
You know we treat you as subhuman when you mooched your way over to our land of the USA
Shit Irish getting raped and fucked by the WASP for fucking centuries WE OWN YOU ahahhahhahabbahhaba
You're a smelly dirty out of shape big nose paki. No matter where you go in the world, Mexico, Africa, Haiti, Romania, India... Everyone looks down, quite rightly, on pakis. Jobless paki loser
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Baaaaaaammmmmmmmmmmm!!!!!!!!!
Old pics now...
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even after BE THERE trolled and destroyed DJ, people are still giving him attention.
I am glad I rarely respond to him anymore.
His shtick is so old and lame; yet, people keep indulging him.
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Old pics now...
Less than a month yeh old pic
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Less than a month yeh old pic
Old as in you have posted them dozens of times. I was scrolling down and saw "Baaaaaaammmmmmmmmmmm!!!!!!!!!" - I expected something exciting and new...
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Old as in you have posted them dozens of times. I was scrolling down and saw "Baaaaaaammmmmmmmmmmm!!!!!!!!!" - I expected something exciting and new...
;D
Don't know whats gonna happen now coz im kinda tired of this bodybuilding dullness
I will still train but probably focus more on strength and power and work the heavy bag lots
Maybe even work on fitness conditiinong
Also i will cruise on the gear for awhile
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Very few have an easy time taking advice. Dj has a vision of what he wants his physique to look like, so it doesn't matter if me or ES says he would look better with more thickness or whatever. He wants that slender yet built body with big arms and thin neck whereas someone like myself thinks it looks feminine.
I'd like that Johnnie Jackson development, not that I can ever have it
you should start posting us some of your good drug knowledge you could become a gh15 of sorts I might have a few questions to ask you down the road
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60-80lb children are prescribed 300-450mg/day anadrol for anemia. I'm pretty sure bodybuilders in fairly good health can handle more than 150mg.
Personally I like 200-250mg/day, and there are plenty reports of well-known pros using 4-8tabs per day.
I recall a Dan Duchaine interview in Pump magazine where he talks about some anabolic having activity outside the AR,& anadrol being one of them. (Receding to anadrols relative poor Androgen receptor affinity)
whats your thoughts on dbol dosage I kinda agree with can it's around 60mg but no people who swear by more
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Pic
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;D
Don't know whats gonna happen now coz im kinda tired of this bodybuilding dullness
I will still train but probably focus more on strength and power and work the heavy bag lots
Maybe even work on fitness conditiinong
Also i will cruise on the gear for awhile
Pivoting goals before achieving anything
How convenient
::)
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whats your thoughts on dbol dosage I kinda agree with can it's around 60mg but no people who swear by more
I like 100dbol. Maybe 150.
Drol I like 200-250
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Pivoting goals before achieving anything
How convenient
::)
I always do that
Back in high schoolI like 100dbol. Maybe 150.
Drol I like 200-250
i ran cross country a d my freshman year i slashed my 2 mile time from 13:30 to 11:48
Sopomore year faked an injury after about the 3rd meet
Bout 15 years ago i competed in 2 bench press comps and talked bout doing biatholons but i chucked out of ut
Recently practiced boxing and got a foot injury and took 4 weeks off, when i was ready to start back i just wqnted to hone my punching skill and power and spar a bit but fuck off the conditioning training coach said nope you must do conditioning too so i said im out
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I always do that
Back in high school i ran cross country a d my freshman year i slashed my 2 mile time from 13:30 to 11:48
Sopomore year faked an injury after about the 3rd meet
Bout 15 years ago i competed in 2 bench press comps and talked bout doing biatholons but i chucked out of ut
Recently practiced boxing and got a foot injury and took 4 weeks off, when i was ready to start back i just wqnted to hone my punching skill and power and spar a bit but fuck off the conditioning training coach said nope you must do conditioning too so i said im out
This thread is a BIatholon. Taking back shots indeed.
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My speeling ability sucksass but i have tremendous Creative writing talent
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My speeling ability sucksass but i have tremendous Creative writing talent
Start a blog. You could come clean about why you ran to Poland.
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Start a blog. You could come clean about why you ran to Poland.
Escaped from x wifey that's why 😉
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I like 100dbol. Maybe 150.
Drol I like 200-250
I was leaning towards that but you don't have back pumps out the ass. Thanks I never really used orals a lot my favorite was epistane I can still get it easy I have a shit load of dbol 20grams I think. Im thinking 1gram of test 300mg tren and dbol and superdrol into summer take a break in between I'll probably run the test tren from the middle if February all the way to the end of summer maybe add more and go up to 600-900 tren
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I was leaning towards that but you don't have back pumps out the ass. Thanks I never really used orals a lot my favorite was epistane I can still get it easy I have a shit load of dbol 20grams I think. Im thinking 1gram of test 300mg test and dbol and superdrol into summer take a break in between I'll probably run the test tren from the middle if February all the way to the end of summer maybe add more and go up to 600-900 tren
15 has a great thread comparing superdrol, epistane and mt1
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15 has a great thread comparing superdrol, epistane and mt1
Please why don’t you Fcuk off to his site.
He’s an outright fraud & knows very little
Each time he was called out or challenged on something
On Here He couldn’t give an answer
Resorting to Stupid incoherent spelling & name calling.
Thankfully he’s gone.
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Please why don’t you Fcuk off to his site.
He’s an outright fraud & knows very little
Each time he was called out or challenged on something
On Here He couldn’t give an answer
Resorting to Stupid incoherent spelling & name calling.
Thankfully he’s gone.
P.s. Not everyone of that site is in on the skam
Some.guys there are real and they tell it like it is without $$$ on their brains
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15 has a great thread comparing superdrol, epistane and mt1
I meant a gram of test 300mg tren a oral
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15 has a great thread comparing superdrol, epistane and mt1
epistane is very good I might get that and some androl 40mg epistane makes you strong and big
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P.s. Not everyone of that site is in on the skam
Some.guys there are real and they tell it like it is without $$$ on their brains
Hmmm Really.
And what happened to your “Enough of the go kill yourself” Thread
Who Deleted it ??
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Hmmm Really.
And what happened to your “Enough of the go kill yourself” Thread
Who Deleted it ??
Not me
Ask the mods
Seems you aren't man enough to accuse me of having it deleted straight out, so you talk in passive aggressive tones like a pussy
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Not me
Ask the mods
Seems you aren't man enough to accuse me of having it deleted straight out, so you talk in passive aggressive tones like a pussy
Ha - You got a lot to say boy
You’re Another empty oil drum rolling along making a Lot of Noise.
Likely it was you who asked the mods to delete it
As why would they otherwise
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Nope didn't ask for it pussy
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P.s. Not everyone of that site is in on the skam
Some.guys there are real and they tell it like it is without $$$ on their brains
"i was going to compete, but then i hurt my foot and didnt want to do conditioning and only wanted to punch"
"i was gonna race, but i decided against it last minute"
"i was gonna do a bbing competition, but i got bored"
keep deluding yourself. you're the pussy. always running, running, running from real tests so you can stake your identity ("good physique, strong, athletic, smart") on superficial and rare compliments from strangers instead. you mythologize yourself and run away from any real test of your self-image, you complete coward.
the mods probably deleted that thread because they don't want getbig to be liable for anything your fragile ass might do.
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;D@ coward
Incredibly lazy is more like.it
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Oh! But i would do it if the money was right 😉
If i don't get any $$$ for it why fucking bother
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This has been a great thread with a lot of useful information through out it . Such as oral steroids doing and back Training. Epistane always made me strong about like tren at 40mg I should have got some next I will get androl and epistane
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;D@ coward
Incredibly lazy is more like.it
::)
Lazy is what a coward calls himself. What is laziness except fear?
But even if it were otherwise, how is it you suddenly get too lazy? You work out hours every day and love it, if we're to believe you. What more is required?
Dexter Jackson only works out one hour a day, doesn't diet much, and stepped on stage countless times.
Also, remember how I already offered you $3,000, which is the amount you demanded (i.e., "is right" in your own view) to compete and place top three at a show? And you agreed? Twice?
::)
Stop running, Douglas. You're an inveterate coward.
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This has been a great thread with a lot of useful information through out it . Such as oral steroids doing and back Training. Epistane always made me strong about like tren at 40mg I should have got some next I will get androl and epistane
I love Epistane.
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Well, it looks like as you said you don't train back aside from some wide grip pull-downs.
(as you probably noticed by now, when I talk to Mr. DJ, I don't "troll him" [or anyone else for that matter.. I'm an adult. I don't 'troll'] or talk shit about him like most do so this critique isn't with ill-will)
There's a minimal amount of what appears to be latissimus dorsi development, but aside from that there's not a whole lot of development anywhere else. The traps and rhomboids in particular are lacking a great deal. So starting out I would likely advise to focus on those areas because they would have the greatest immediate visual impact on the physique.
Secondly almost all of equal importance is the lack of development of the teres minor muscle group. Most people on The View a back that is well-developed they mistake the teres minor muscle group for lats imposes such as the standing relaxed from the back obviously, and back double biceps poses. Most people think pull-downs to the front, especially wide grip, emphasize lat development, however the prime-movers in that movement are the teres muscles.
To focus on latissimus dorsi development, the elbows need to be in front of the body and pulling the elbows down towards the waist. For example; movements such as reverse grip pull-downs with elbows in front of the body pulling down towards the waist. It's a misconception that rows are a "lat" movement. The prime movers in rows are actually the rhomboids, which squeeze the scapula back together. The lats are involved, especially when the elbows/upper arms are kept close to the torso, but prime movers are still rhomboids.
You can emphasize the rhomboids even further, you 10 fleur de lis elbows out more so the upper arm is more perpendicular to the Torso.
My recommendation;
Add one Training Day that focuses entirely on back movements. And have a day off completely the next day to give the back muscles an entire day's worth of nutrients all to itself. (I also follow/advise this schedule to clients for leg-days. I want the all available nutrients to go towards repairing damaged fibers the following day).
Workout 8 to 10 rep range 8 to 10 rep range begins with focusing on movements with the elbows in front of the body. --
Such as close-grip pull-downs with a reverse-grip. One or two warm up sets, followed by two or three working sets In the 8 to 10 rep range. Ideally with a straight bar... Can possibly use a v-handle, but rather you use the str8.
Follow that with seated cable rows either with a v-handle, or again a str8 bar with a reverse-grip. This one you can use a little bit wider grip medium width , about the width of your shoulders or maybe half a hand with narrower. Should only need one warm-up set on these just to get the feel, followed by two or three working sets also in the 8 to 10 rep range.
*I also prefer using a one-armed lever-machine vertical row. Hammer Strength makes a great one. There are plenty of images of Dorian using one. I'm not sure exactly what it's called, but the handles are verticle. There are also some machines that have a selected weight stack instead of being plate loaded. I prefer to have the seat height as high as it goes, & gripping the very top of the handle. Use 1 arm at a time, getting a full stretch and finishing the contraction while twisting the torso back slightly (maybe a 15° twist back and pulling the shoulder 'down' about 2")
*!!* -- I should remind you that during all back movements it is imperative that you keep your back arched and chest up. Failure to maintain an arch in your back will result in the movements becoming a bicep and brach movement. Think of your arms as "hooks" that are only there 2 latch onto the weight and allow the back muscles to pull -- *!!*
After that, you can move on to movements to focus on the actual upper back muscles truly create a visually impressive back (*the muscles that most people mistake for "lats")... the teres minor muscle group specifically.
Pull-downs to the front with an overhand grip, about medium with. Personally in my experience, a medium grip produces better results then a wide grip. Should only need one warm-up set to get the feel of the movement don't need a high rep set 8 or 10 reps should be sufficient, followed by two, maybe three working sets of 8 or 10 reps.
Back to seated cable rows. This time we're going to move the elbows more out to the side at about 45 degrees or higher in relation to the Torso. Using a straight bar also going to go with the wider grip, wider than shoulder width. We're also going to pull the bar up towards the sternum or nipples. Shouldn't need a warm-up set with these, we're also going to go with a little bit higher rep range because amount of weight is going to be a little bit lower. Going to do two sets of about 12 to 15 reps.
*Also note; you will likely not be able to pull the bar all the way to the chest because of the angle of the movement. It's fine if the bar stops for 5 or so inches in front of your chest at full contraction. Following those two sets we're going to go with and even wider grip, same rep range 12 to 15 for one set.
Going to finish off the back portion of the workout with straight arm pull-downs with the high cable. 3 sets of 15-20.
Finnish up with barbell power-shrugs in a power-rack. Go as heavy as you can. Pulling the bar off the pins so it's almost like an 8" rest-pause deadlift. 4-5sets of 12-15 reps, setting the bar graph down on the pens after each rep taking a breath and resetting your grip with each rep.
You can also finish off traps after that if you like with a set maybe two of dumbbell shrugs a little bit lighter, while bending your torso forward a little bit not quite to 70 degrees, and shrugging up. This will involve the rhomboids a little bit more.
*can't seem to get pics of anatomy chart of back muscles to post???
(https://www.google.com/search?q=anatomy+chart+of+bac
[img]https://goo.gl/images/x8rggY)
Great write up
Actually tried this work out yesterday (well mostly couldn’t get the hang of the wide grip cable row to the chest but will persevere), today actually feel sore in the last which is rare for me, the underhand grip cable row felt great probably one of the best back excercises I’ve ‘felt’, overall awesome workout and will try it for a few months, lower back is fucked up at minute drone work and heavy barbell rows aggrevate it so have perfect excuse to use this workout instead for a while
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I like 100dbol. Maybe 150.
Drol I like 200-250
Damn. I would die, I have HBP by drinking Diet Soda. How can someone have 250 mg Dbol and not drop dead? Any medication to decrease the blood pressure spikes?
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Damn. I would die, I have HBP by drinking Diet Soda. How can someone have 250 mg Dbol and not drop dead? Any medication to decrease the blood pressure spikes?
it's probably possible that's not to far away from medical studies I would think you would feel like shit
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it's probably possible that's not to far away from medical studies I would think you would feel like shit
What's your stats dude? Height, weight, body fat?
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Great write up
Actually tried this work out yesterday (well mostly couldn’t get the hang of the wide grip cable row to the chest but will persevere), today actually feel sore in the last which is rare for me, the underhand grip cable row felt great probably one of the best back excercises I’ve ‘felt’, overall awesome workout and will try it for a few months, lower back is fucked up at minute drone work and heavy barbell rows aggrevate it so have perfect excuse to use this workout instead for a while
Glad to hear it.
The wide-grip cable rows are odd. We're used to pulling the bar to the chest/stomach with rows, but the body mechanics make that difficult when you go with a wide overhand grip. At full contaction the bar stops about 6" from my chest. Some can get the bar all the way to the chest. Key is to keep the elbows up as far up in a "T" formation as possible, to keep focus on the rhomboids, so you should feel it the days after between your shoulder-blades.
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The choice of exercises don't fuking matter.
Pick some shit up and put it back down.
Be consistent with training, diet and sleep and you'll grow. It just takes time.
Fuking hell.
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This has been a great thread with a lot of useful information through out it . Such as oral steroids doing and back Training. Epistane always made me strong about like tren at 40mg I should have got some next I will get androl and epistane
You put up pics about two years ago, you look like Danny devito
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Retard that is a full body nothing hidden pic I lost damn near all my pics when cops took all a hard drives a couple yrs ago theres a lot of them floating around in the net probably even on here like my threesome pics that's not as little as I look probably 240lb no I didn't steal Steve Reeves pix
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Me training for my short professional wrestling job and me playing chess ,my den and me and my hog
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That 2017 pic is about 2011 the top pic is me and my son he was about 16 could bench 300 he's 19 now quit lifting the chess pic is my son to
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^^ you look like a tough sob bet you would kick the living shit out of that pear bodied irish turd 💩
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I lost damn near all my pics when cops took all a hard drives a couple yrs ago
(https://78.media.tumblr.com/58f2f3c99a9d30c08f0d57ec526c3d89/tumblr_p2lwsn9evD1wh69nmo1_540.png)
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I was a lot bigger just lost all my electronic stuff and was completely out of my right mind for a couple years partying and being in a coma. We use to party a lot I know that. There use to be a lot of pics of it all over I can't find any of them I should have other pix on here can't find them. Im 40 now I have considered pro wrestling or cage fighting but after the coma im clumsy. My brother prowrestles he's not worth a shit though I don't know him real good he thinks he is going to make It to the WWE lol I just humor him
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Glad to hear it.
The wide-grip cable rows are odd. We're used to pulling the bar to the chest/stomach with rows, but the body mechanics make that difficult when you go with a wide overhand grip. At full contaction the bar stops about 6" from my chest. Some can get the bar all the way to the chest. Key is to keep the elbows up as far up in a "T" formation as possible, to keep focus on the rhomboids, so you should feel it the days after between your shoulder-blades.
Yes that was the exact thing, kept instinctively pulling it to the stomach after a few reps and felt weird having to stop so far off the chest, will persevere with it as really need to build this “detail” muscles, years of relying on barbell rows has left with ok size wise but no detail
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Here ya go, not bad me thinks
My Dick is thicker than your back.
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The choice of exercises don't fuking matter.
Pick some shit up and put it back down.
Be consistent with training, diet and sleep and you'll grow. It just takes time.
Fuking hell.
Yea, it does matter.
Look at a rear double bicep pose, you have;
- the traps from the base of the skull spreading out to the shoulders and down to the middle of the back
- you have the rhomboids in the middle of the back between the shoulder blades
- you have the teres major and teres minor on top of the shoulderblades
- also on top of the shoulder blades you have the infraspinatus
- at the shoulder joint you have the posterior deltoids
- under the armpit down to the waist you have the latissimus dorsi
- and at the bottom you have the spinal Erectors
You can't expect to just do a few sets of chins and a few sets of barbell rows and develop a complete and separated "back".
Like I stated earlier, the muscles most people mistake for "lats", whether it's in a pose such as back-dbl-biceps, or its just standing relaxed in line at the grocery store, usually arnt "lats" at all... It's the other upper-back muscles such as the teres-group and it's not the traps that give the thick midback appearance; its the rhomboids.
Just like training the triceps, if you want complete development, it's beneficial to hit the muscle group from different angles. Sure you can train triceps with just pushdowns, however if you want to have a more complete "look", it helps to include overhead extensions to place the lateral(outside) head in a weak position to contract, thus Shifting the workload to the long (back) head, which accounts for the majority of arm overall arm size... and doing pushdowns with the upper arms parallel to the Torso in order to place the long head in a weak position to contract, does shifting work load towards the lateral outside head... and a movement somewhere in the middle such as with conventional skullcrushers where the upper arm is perpendicular to the Torso, which involves more of the medial head.
*side note; instead of doing skullcrushers lying flat, you can also mimic the movement using a high cable, weaning your torso forward about 70 degrees and instead of doing the push down with the upper arms parallel with torso and elbows tucked into your sides, you can move your elbows out and in front of your body and pressing the cable attachment "out". Mimicking the same arm position and movement as a skull crusher on a flat bench accept your ass doing it with a cable. Doing this you maintain tension at the fully-contracted position, whereas doing a conventional Skullcrusher with the barbell laying flat on a bench, there is no tension at the top of the movement at full contraction.
No comma with is tricep exercises doing an overhead extension will not eliminate the lateral head from Contracting just like doing a push down and won't eliminate the long head from Contracting... Same as true with back exercises. Doing a close reverse grip pulldown will not eliminate the teres-muscles from Contracting, and doing a medium overhand-grip won't you lemonade the lats from Contracting.
Some of us study this daily and have tested these theories daily, on not only themselves, but on hundreds of clients for years if not decades.
Contrast that with the opinions of guys who have formed their opinions based on magazine articles, training only themselves or perhaps a few friends.
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I still think your basic heavy back movements should have enough spill over for the whole back if not fix the lagging area. What do you guys think of pullover and presses I been thinking about trying them some people swear by them. I will say this if you have access to a Nautilus type pullover machine they are great
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Just started back to bench press Blakely style so my pecs will respond very nicely
Gotdamn-garen-fucking-teed
Done deal
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I still think your basic heavy back movements should have enough spill over for the whole back if not fix the lagging area. What do you guys think of pullover and presses I been thinking about trying them some people swear by them. I will say this if you have access to a Nautilus type pullover machine they are great
Pullover machines, be it Nautilus or Hammer Strength or Cubed or whatever, work well for certain body's and not so well for others. Torso length and arm length play a role. Personally I prefer str8 arm cable pulldowns and can feel a better contraction. Ill use db pullover for chest, where I won't let the db come back to far over my face maybe to just past my forehead and then "catch" it by contracting my chest and bring it back to where the centerline of the db passes over 90° over my neck area. Also using a straight with a wider-than shoulder width grip going as far back as possible and back up over eye or forehead-level to keep tension on the lats.
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Compare the backs of Charles glasses clients to somebody like branch warren, kovacs, or even king kamali.. Or other "powerbuilders".
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The pullover machine can be used very heavy it's a good compound emovement like rows or bench pressing
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I feel where you guys are coming from just 2 different styles of training. They both work I just like the old ways because I can't always get to a great gym
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doing a medium overhand-grip won't you lemonade the lats from Contracting.
My brain is full of useless weightlifting trivia, but I never heard of lemonading the lats, lol.
Here's a serious question: which single tricep dumbbell movement would you prescribe to compliment close grip bench if someone's goals were bench specialist/strength focused?
I recently saw a video with Jon Meadows doing some sort of cross over tricep move where he brought the dumbbell over to the opposite shoulder/ear called "L-extensions"?
Looked more joint friendly than many other tricep moves I've seen know anything about these?
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My brain is full of useless weightlifting trivia, but I never heard of lemonading the lats, lol.
Here's a serious question: which single tricep dumbbell movement would you prescribe to compliment close grip bench if someone's goals were bench specialist/strength focused?
I recently saw a video with Jon Meadows doing some sort of cross over tricep move where he brought the dumbbell over to the opposite shoulder/ear called "L-extensions"?
Looked more joint friendly than many other tricep moves I've seen know anything about these?
Laughed out loud seeing that.
Reading your question my answer is going to be the same exercise you described in the John Meadows video
Louie Simmons has guys do a lying extension with a kettlebell. I actually like doing tricep work with kettlebells. Can do it with an open grip and focus more of feeling triceps contract.
Instructing hours and hours of boot camp each week i found kbs are useful for 1arm curls and lateral raises as well. The balance feels better than a db and easy to grab