all you retards in here whining about what 'optimal training frequency' is the best, what rep range to use and all the other shit listen closely and learn something.
in the past 40 years since the golden era of bbing, with all the advances in nutrition, drugs/ dosing, and training methodology gyms should be FULL of guys that look like arnold, serge nubret, franco, dave draper etc etc right?
but there arent. you dont see guys like that everywhere. look in the mirror, as close as your going to get to looking like lee labrada or bob paris is... NEVER. in fact theres even more pencil necks roaming around gym floors (and in this thread) than ever before.
it comes down to GENETICS- response to drugs, response to stimulus, your bodies ability to utilise macronutrients. all the fucking 'optimal training frequencies' haha oh brother will never help you if you don t have genetcis. so keep looking for the magic key kids cause there isnt one.
if your a pencil neck now, thats all your ever going to be.
sorry about your luck.
carry on.