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  1. Doss

    Great abb workout ?

    https://www.youtube.com/watch?v=o-8jNoh_ojA Also, squat/deadlift heavy. Other than ^^ those, I haven't trained abs directly in months, maybe over a year (nor have I been dieting that well) but they're under there.
  2. Doss

    Core tightness throughout squats

    Not sure this is the "Single BEST" core movement out there since I feel like heavy squats/deads require more ab strength than any other movement, but they're a good move. https://www.youtube.com/watch?v=o-8jNoh_ojA
  3. Doss

    4 day split suggestions..

    When I have to cut back days in the gym to 3-4 I run Starr's Madcows 5x5 and add a little volume. If you're keeping the intensity high and progressing according to the spreadsheet (which I can send you if you message me) you might not be able to add another day, but if you're eating a lot and...
  4. Doss

    went from 160lbs to 230lbs, now stuck

    As people have said, there could be a number of things going on. From hitting your genetic barrier, not continuing to increase caloric intake or work capacity enough to stimulate the body to grow. Could be any of those things. One thing that jumps out at me is that you said "5 - 6 sets on about...
  5. Doss

    Article: Boosting Your Back Squat

    I don't know man, two 45s on the Smith Machine looks like the recipe to me.
  6. Doss

    Mr.O 2013

    I'd put my money on Phil. From what I've seen of Jay guest posing his legs aren't what they used to be, and if he doesn't have those Phil's aesthetics are going to bury Jay. I couldn't begin to predict placing, but I'm going with these guys in the top 5: Phil H. Kai G. Jay C. Dexter J...
  7. Doss

    weird chest development

    ^ I disagree. I'd start doing all your heavy work on an incline and see if you can't bring up your upper chest. Throw some meat on the upper chest and that little depression between your clavicles and the mass of your pec will fill up a little bit. Nothing to be self-conscious about. Just...
  8. Doss

    SQUATS and DEADLIFTS makes hips thicker??!! WTF

    I don't know if 'hips' is the correct term. I notice squatting and deadlifting heavy that my abdominals/obliques get stronger and a little thicker, maybe making the waist appear a little thicker above the hips, but the actual width of your hip bones doesn't increase unless you're taking...
  9. Doss

    new split in offseason to maximze gians

    5 upper body days... 1 leg day... Your legs aren't that big. Invalid Link Removed
  10. Doss

    The fallacy of high rep olympic lifting

    Invalid Link Removed
  11. Doss

    Glute help

    Zir's recommendations are spot on, but I would periodically add in some deep box squats as well. My adductors and glutes responded very well to these. When I finish a leg day or after deadlifting, I usually throw in some of these as well as a finisher. A few sets of 6-12 reps, depending on the...
  12. Doss

    Tips on building shoulders for somebody with larger traps

    I'd train them twice per week though. I hit them with shoulders and with back.
  13. Doss

    Tips on building shoulders for somebody with larger traps

    I think the rear delts need to be trained intensely just like any other group. I increase volume for rear delts by doing more sets, not necessarily more reps per set. I usually do a compound movement for the upper back, something like T-Bar rows to the upper chest or chest supported facepulls...
  14. Doss

    Tips on building shoulders for somebody with larger traps

    Rear delts contribute a lot to shoulder width as well. You should already be pressing and doing at least 1 exercise for the medial and rear delt (lateral raises, facepulls) but I would add in some more rear delt work and maybe increase your volume if you haven't already. For me, shoulders...
  15. Doss

    Need help with my workout plan

    I'm with Paul. Get on a solid 5x5 program and get strong. Then start eating right and you'll get big. Just for future reference, and this is just my opinion, but on the leg press I wouldn't mess around with any less than 10 reps. <10 reps on the leg press has never done much for me. If you're...
  16. Doss

    Big Arms

    Invalid Link Removed I can't believe no one has mentioned the benefits of vegetable oils...
  17. Doss

    Need a bigger back(lats)!!

    Speedy recovery, man. Getting injured isn't fun.
  18. Doss

    Trying to get more cut up, suggestions?

    The first thing I would do is start keeping a more detailed journal or log of what you're actually eating. Then from there, just start cutting back on the amount of food you're taking in at the rate of about -300 cal per week until you get to a point where you're noticeably leaning out. Keep...
  19. Doss

    Trying to get more cut up, suggestions?

    When you say "3000" calories, what exactly are you eating that makes those up? Not all calories are created equal my friend.
  20. Doss

    Ankle Sprain Recovery Time?

    You need to take it easy, man, and go to the doctor. RICE protocol should be followed as well. Little story for you: When I was 17 I sprained my ankle pretty bad in a skateboarding accident. Landed wrong and bent the ankle completely in the plantar flexion direction. My foot looked like it was...
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