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  1. push/pull/legs

    ok i will try ty man

  2. push/pull/legs

    2 lbs include the water fats and glycogen right? and about increasing the weight i lift only in the compound and the first exersice only and for the others exersice just will try different reps and get to almost failure but the first compound is the one i increase weight right ?

  3. push/pull/legs

    so how much weight should i gain every month ? i have trained for a year now but really bad routine very bad nutrition routine: didnt do any compound except bench press and most was machine nutrition : maybe 30 grams of protein a good day i got 20 lbs and got from 1o body fat to 13...

  4. push/pull/legs

    but what about the weight of water glycogen and some fat ?

  5. push/pull/legs

    i get about 2 lbs every month

  6. push/pull/legs

    ok man ty , i dont like all these 5 reps i have tried them for some months and really it was the only time i really didnt get mass at all , so i will stick with the 8 reps range and will increase it in a rep every time

  7. push/pull/legs

    ty very much but i think if u will not do one week hyp and one strengh u will not keep progrresive with more and more weight on the bar and this is the most important dont u think ?

  8. push/pull/legs

    i do it like that : legs/push/pull/rest/repeat the main thing i want to check is if it is good to rotate between strengh and hypertrophy for mass purpose or just do hypertrophy and the second question is if should i do it every other workoute or every week . more opinions guys ?

  9. push/pull/legs

    routine : LEGS/PUSH/PULL/REST/LEGS/PUSH/PULL Legs (Quad/Ham/Calves): power day: Barbell Squats: 4x5-6/ 4x10 (hypertrophy day) romanian deadlift: 4x8-10 walking lunge: 3x10-12 front squat :2x10 Hamstring Curls (circuit machine):4x10-12 Standing Calf Raises (circuit machine): 5x15 power day...

  10. hack squat alternative

    so why it say that dumbell is EMG 69 and pec deck is 79 EMG ?

  11. hack squat alternative

    my english isnt so good so let me understand , the dips and the dumbbell arnt good as the pec deck machine right they are even worse compare to the pec deck ?

  12. hack squat alternative

    Invalid Link Removed do really pec deck machine better than dips and dumbbell fly for mass ?

  13. hack squat alternative

    ty man , i think u are wrong about the powerlifter , the powerlifter who has really good legs do addiotional work for this for sure i have seen alot of post about this and that what ppl say and it seem more realistic or they have awsome genetic or something like that , are u powerlifter ? i...

  14. hack squat alternative

    ok man ty, if it isnt so metter so i will add bulgarian squat :) ty

  15. hack squat alternative

    there is no other exersice that will be effective as the hack squat for mass purpose ?

  16. hack squat alternative

    i have two different legs day one is : day a : sumo deadlift front squat leg curl hack squat standing calf day b : squat romanian deadlift walking lunge leg curl monkey calf i am training home and dont have leg press or hack squat what alternative can u suggest me for hack squat that will...

  17. dumbell fly vs crossover

    i care about bodybuilding not powerlifting , and i still have cage,bench,w barbell,olympic barbell,sets of dumbbells,dips,push up,low/height pulley and leg extension /curl (attachment bench)

  18. dumbell fly vs crossover

    yhe u right guys , just bought all these equimpment for my home gym and this is my habbit and i want it to be perfect , ty for help just had to know i have what i need for getting max results .

  19. dumbell fly vs crossover

    nice he do alot of sit up and push up this is, he is really huge but he has small chest compare to the whole body

  20. dumbell fly vs crossover

    your right but my question is if it's so much important that it can make your chest bigger or smaller
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