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  1. Doss

    Opinions on my program?

    That routine is horsesh*t. 4 upper body days to 1 leg day...
  2. Doss

    In need of a new program

    Yeah, man, I'd stick with the 5x5. I alternate between a 5x5 and some higher volume/bodybuilding splits throughout the year, but when I run 5x5 I can typically make consistent progress for at least 8-10 weeks. You might be different, but if you didn't stall and your strength was still climbing...
  3. Doss

    Article: The Siege's Favorite Shoulder Workout

    27 sets. Yeah, right.
  4. Doss

    Training Chest 2X a Week?

    It sounds like you're not actually hitting the chest itself during those workouts. Three of the four exercises on your chest day have a high potential to be dominated by your delts and triceps (any of the pressing movements) so make sure you're focused on and using the correct muscles! It took...
  5. Doss

    Overall calorie intake.

    Don't be scared of fat - just make sure it is coming from good sources. Fish, avocados...etc. Fat is important in hormone production, so if you want to keep your test levels up (ie be stronger, more aggressive in the gym) you should make sure that you've got an adequate amount in your diet. I...
  6. Doss

    Hitting shoulder twice a week?

    If you want to train shoulders once more during the week I'd say just focus on the rear delt. Do some snatch grip deads, some heavy partial swings, some facepulls and then maybe some smaller isolation movements like reverse flies or cable stuff to finish. When it comes to shoulder aesthetics...
  7. Doss

    How to hit abs??

    Did anyone mention diet? (I know they did) I hate it when people ask, "Yooo, what did you do for those abs, bro?" and I tell them, "Eat right" and they look disappointed. Train them every day, every other day, just do the big lifts, it doesn't matter - it's all pointless if they're covered in...
  8. Doss

    4 weeks out

    Hopefully you've been dieting for at least that many weeks prior, bro. Can't say specifically because I don't know your stats, but if you expect to look good on stage after dieting for only 4 weeks you've got some disappointment looming on the horizon. That said, your question is painfully...
  9. Doss

    So why can't I do a BB bench press.

    I wouldn't worry about it, man. The bench press is a great measure of strength, but in my opinion DB work is better for muscle building and getting familiar with squeezing the pec. Generally speaking I'd say it is safer on the shoulder joint as well - a lot of people get jacked up trying to...
  10. Doss

    Rave workout help

    Just do some cardio and make sure you're eating before and after the rave sessions. Drink lots of water, and if you really want to get silly with it, get some aminos to put in whatever you're drinking. 4-5 hours of dancing isn't going to threaten your muscle mass as long as you're eating enough...
  11. Doss

    Pulled Hamstring - Too much quad work a bad idea?

    I've been doing some light rehab/stretching, but my ROM is still not great and even bodyweight lunges if I take a very deep step get pretty touchy. I'm gonna just start at 0. Bodyweight good mornings, some glute bridging/thrusting, light resistance on the bike. It's feeling better slowly but...
  12. Doss

    Pulled Hamstring - Too much quad work a bad idea?

    That's what I've been doing. My upper body is pretty solid. I figured I would just hit some weaker spots like upper back, rear delts and arms until everything comes back online. Could always use more arms as a bodybuilder, right? Does anyone know of a good way to train the lower back without...
  13. Doss

    Article: Unusual Superfoods

    Yeah, I'll just pick up some Elk Antler Velvet next time I'm out in the woods or whatever.
  14. Doss

    Pulled Hamstring - Too much quad work a bad idea?

    About four weeks ago I was stiff leg deadlifting when I pulled a hamstring. I was half way through the second set of 8, getting a real good squeeze on the muscle when - POP! - I hear that and feel my hamstring shorten. Felt like it had pulled up into my hip and hurt like hell. I panicked...
  15. Doss

    Best ab workouts

    Haha having a ripped midsection during a bulk is a joke unless you're getting some chemical assistance! Put on that mass and then diet down slow until those abs are looking great. Good luck on the bulk man.
  16. Doss

    Best ab workouts

    If the muscles are there you just need to dial in your diet. Abs come from the kitchen, man! You can develop your abs all day long, but if they're covered by thick skin and belly fat what's the point?
  17. Doss

    Need advise - Arm workout

    If you're pressing heavy and rowing heavy your triceps and biceps are going to be put under a great amount of tension from those movements. If you're not doing those two things, your arms aren't going to reach their full potential. Period. Do some rowing and pressing of some sort hitting a...
  18. Doss

    Need advise - Arm workout

    Exercises aside I've had some good results from something that might sound counter-intuitive. When I'm trying to put size on my arms either for show prep or beach season, I train them every other day. If you train them heavy EOD you're going to hit a wall, but if you periodize a little and keep...
  19. Doss

    What do you do? No squat rack.

    Get some straps and do them heavy with high reps!
  20. Doss

    help me with my back please!!!

    To build upon what Toro said, I get the best lat activation when I depress (pull down) and then retract (squeeze together) my scapulae before doing any kind of row. Basically I'll get into position then imagine that I'm squeezing a marble between my shoulder blades. Between that and pulling with...
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