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  1. asooneyeonig

    Hack Squats, leg press, extensions. How big can your legs get?

    squats, front squats, belt squats, hack squats, glute ham raises
  2. asooneyeonig

    10 Week Hypertrophy Based DUP eBook

    tldr
  3. asooneyeonig

    Fitting Oly lifts into P/P/L

    do them first as they are very technical lifts and then it doesnt matter. do them every day at the start of a workout if you want then whatever bro split you think you need afterwards.
  4. asooneyeonig

    I'm 6'5 and find squats extremely difficult.

    a mistake of short and tall people when they say they cant squat, is they squat on top of their legs instead of in between them. the goblet squat and (dan john's) potato sack squat is great to help teach this. also building your abs, lats and traps can help you stay more upright.
  5. asooneyeonig

    RAW speed work w/no chains or bands?

    a wave is commonly used. you increase the weight by 5% each week and decrease the total sets to compensate. usually by just 2 sets. here is what i have done for squats in the past over a 3 week span: Squat 20x2 55% Squat 15x2 60% Squat 12x2 65% for deads i have done: 1x1 daily max then...
  6. asooneyeonig

    RAW speed work w/no chains or bands?

    speed work, or dynamic work, is meant to teach you to be fast. no more than 3 reps. i find deads work with 1-2 reps, squats do doubles, bench do triples. i also find the stronger you are the less reps you need to do and the more sets you can do. as many reps as you should do is the number where...
  7. asooneyeonig

    Strengh and bulking

    get on a proven program and spend more years under the bar before you jack yourself up.
  8. asooneyeonig

    RAW speed work w/no chains or bands?

    bench, go high for percentages on speed work. knowing you are doing 9x3 you would lean towards the low end of a range. if you were doing 5x2 you would go with a higher percentage. try 60-75% for squats, you can go with a lower percentage. try 45-65% and do them paused or even do paused box...
  9. asooneyeonig

    Speed

    a stronger athlete is a better athlete. that is the job of a strength and conditioning coach. not to have someone balance on a ball with pink DBs in a crane pose. then let your coach train the skill of your sport in practice. that will make you fast.
  10. asooneyeonig

    confused about training and doms

    depends. are you following a low volume per day, high frequency plan? then ya, you will be working out while sore for the first few weeks. you will also bounce up and down on good and bad days. after that break in period you will be seeing gains. if you are following the modern american ideal...
  11. asooneyeonig

    RAW speed work w/no chains or bands?

    which lift are you doing this speed work on?
  12. asooneyeonig

    RAW speed work w/no chains or bands?

    trick questions as it also depends on how solid your technique is, how many sets you are doing, how many reps, what else you are doing that day, exercise order, what else you do during the week, etc.
  13. asooneyeonig

    Is Hypertrophy Max the Best Program Out There? If Not; What Is?

    define best. are you asking is it best for cardio, conditioning, mobility, flexibility, strength, power, mass, etc.
  14. asooneyeonig

    Leg day vs Arm day vs Torso Day

    let's use an IFBB pro as an example. this person has spent many years, at least if not closer to 20 years building their body. we know work capacity increases over time as well as what the body needs to stimulate growth. pro's while taking steroids can recover faster therefore they can spend a...
  15. asooneyeonig

    Triceps

    more food, bigger bench, more pullups.
  16. asooneyeonig

    Building Wide Delts

    ok then. here is doctor hyght explaining why it is bad: Invalid Link Removed another doctor, dan pope: Invalid Link Removed maybe you don't believe doctors and you prefer bodybuilders. here is tom venuto: Invalid Link Removed or lyle mcdonald knocking that movement: Invalid Link Removed...
  17. asooneyeonig

    Building Wide Delts

    or just never do them and have healthy shoulders.
  18. asooneyeonig

    Building Wide Delts

    OP, please do NOT do upright rows. they are horrible for the shoulders.
  19. asooneyeonig

    Routine advice, with limitations..

    can you front squat? your could also do pistols, split squats, lunges, step ups, and belt squats.
  20. asooneyeonig

    Low bar squat help!

    also grab the bar wider. flexibility is needed less the further apart you go.
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