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  1. Doss

    Is 2 SETS enough?

    In addition to the good comments above, I'd say just make sure intensity is ratcheted up. Get the most out of those two sets!
  2. Doss

    Pre-Contest Weekly Log

    Sunday: Deadlift Speed work, deficit deadlifts. 10x10 Leg Press/ Laying Leg Curl SLDL working the lower back 3x12 Hanging Leg Raises 5x12 Hanging Knee Raises 5x12 Swiss Ball Rollouts 3x12 Monday: 10x10 Incline Press/Incline Fly 60 second rest intervals 10x10 Skullcrushers/Seated French Press...
  3. Doss

    Pre-Contest Weekly Log

    Will update soon. Took a deload week as I came down with strep throat, but today was my 2nd day back going heavy and I feel better and am stronger than before my break. Just tired as a hell from such low carbs. They've been <30g for the the last week or so.
  4. Doss

    Article: Smaller Portions Means Less Eaten

    Profound title...
  5. Doss

    Chest thickness/stick out

    Just try and keep working your way up in weight! Don't give up. If you're repping 315 and your bodyfat is in control, you're not going to have problems with chest thickness. If benching is working for you, maybe try more work with dumbbells and experiment a bit with TUT and pre-exhausting...
  6. Doss

    In your oppinion, best fat burning workout

    I think a mix of HIIT and steady cardio would be the best option. Do them after your weights workout for more efficiency, and make sure you keep it challenging. HIIT rocks, but I have better luck being consistent on the stairmaster. It's less subjective programming in for predetermined...
  7. Doss

    Tips on good bi/tri workout

    Work as much back and chest as you can. Don't forget that you can't just grow your arms significantly without adding mass to your entire frame (so squat heavy if you can). As for arms, your routine above looks fine. Don't get distracted with weights, but instead focus on getting a good squeeze...
  8. Doss

    Lagging delts, lacking equipment

    Does the Marcy have a pec fly movement function or is it just a chest press? I can't remember. If so, you could do rear delt flies isolaterally by sitting 90 degrees off from the way you usually sit. You could probably also do face pulls if you could figure out a way to get seated correctly...
  9. Doss

    getting frustrated need motivation

    Invalid Link Removed ^ If this won't help, I can't help you haha Gets me pumped on days when I wake up tired.
  10. Doss

    ifbb is comp's are alot like the boxing biz.

    (Cough) Flex (cough)
  11. Doss

    Pre-Contest Weekly Log

    Tuesday was my last heavy day for a week - decided that it would be a good time for a deload as I think I was starting to overreach a little bit. For the next week I'm going to be utilizing some German Volume Training Principles and introducing a little more cardio into my routine. I've also...
  12. Doss

    Pre-Contest Weekly Log

    It ROCKS! I'm still surprised by how effectively it works in conjunction with serious carb restriction. I'm starting to see definition I've never been able to before - especially in my legs. Granted, I am training harder and eating cleaner, but I do notice a difference in how quickly those...
  13. Doss

    Pre-Contest Weekly Log

    Tuesday: i) Wide Power-Rack Pull-Ups 4x10 2020 ii) Pullovers – 3x12 2120 iii) Wide Squeeze Pulldowns – 3x8-10 2121 iv) Hammer High Row – 3x12 2121 +drop set v) Seated DB Curls – 4x12-16 2111 vi) Wide Retracted BB Curls – 4x8 Wednesday: AM 1) Back Squat – 3 sets of 10/8/6 reps (New PR...
  14. Doss

    Bicep Workouts

    In addition to the comments above, I'd start hitting your back harder. You won't be able to do heavy weighted chins, rows, or any of those variations without strong biceps. You should also remember that unless you're training with chemical assistance, it's difficult to built mass on your arms...
  15. Doss

    Conjugate Method for Raw Lifters

    Sub'd
  16. Doss

    How do I kick my appetite into high gear?

    ^ Fairly good advice here. I agree with the eating every 2-3 hours, but in addition to that you might want to try throwing in a protein shake about 45 minutes after each meal. You can usually just chug them down, and if you put them together correctly 3-4 shakes could add as much as 1000 Cal to...
  17. Doss

    Outside of Bicep

    Maybe try exchanging some of your preacher curls for standing BB curls. Add this change though: Get into normal curl position, but then squeeze your scapulae together and keep your elbows behind the coronal plane. Doing them this way it's all biceps working, and I've found it to work fairly...
  18. Doss

    Optimum Sets For Chest

    I used to do a lot of volume for chest (12-15 sets) but recently I've been trying to up intensity and keep sets below 10 per workout and it's been working for me. Just try and go as heavy as you can!
  19. Doss

    busting blood vessels

    What makes you think you burst the blood vessels while lifting?
  20. Doss

    Pre-Contest Weekly Log

    Thursday: AM 1) Back Squat – 4 sets of 10 reps 3) Leg Press/Leg Curl SS – 4 sets of 12/12 (This was really pumped up my hammies - Definitely making these a staple) 2) ATG Hack Squat – 4 sets of 10 (Modified foot placement each set) 4) Front Squat – 3 sets of 10-12 5) Box Step Ups – 3 sets of 12...
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