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Deadlifts and shrugs will do it. Power cleans are also great for the traps as are hang snatches.

If I were you I'd get as comfortable with squats and deadlifts as I could. If your goal is to get big and strong, then unless you have an injury, you should have both in your routine (if I had to choose only one I'd deadlift). Most here alternate them. The same goes for dips/bench and chins/rows.

I switched to 6x a week after 4 3x a week cycles. I did 2 2x (am/pm) a day MWF cycles and gained 7 and 6 pounds in each. Strength increases were about the same as with the 3x a week. In this new cycle, it's different. I finished the 15's on Friday and I am going back to 3x a week for the rest of...

have you ever tried doing 400 lbs squats after your upper back, shoulders and chest have been worked hard?

I have always alternated dips/bench and rows/chins and its worked very well.

The larger increments cause more microtrauma to the muscle, therefore, more hypertrophy.

I would just repeat a weight. The 15's are not really for growth anyway.

I'd put the squat first.

xahrx wrote "In total I'd say a typical American diet does more long and short term damage to people than a few steroid cycles a year would ever do." I don't take steroids, obviously. You can't argue that the Standard American Diet (SAD) kills more people every year than steroids...

I did something very similar in my last cycle, though it was a killer with deadlifts. Instead of stopping at 15 reps, I go 1-2 reps short of failure.  For example, I hit 360x20 last week and thought I was going to die. Weight gain for the last cycle was 6-7 pounds and my 5 RM for my deadlift...

Looks pretty good. I would alternate the dips and chins with the bench and add rows. If you don't do bent rows because of your back, do you go to a gym with a row bench (?) where you lay on your stomach?

I would alternate the squats with deadlifts and would never take the deadlift out of a routine unless there is an injury. It's the greatest load for your back. I would alternate the chins with the rows.

That would be way too much for me. I would cut the SLD, leg curls and extensions out, squats are sufficient. I would also alternate the bench and rows with dips and chins so I don't do them in the same workout.

I have always lost about 4-5 pounds during the SD. I always gain it back during the 15's though.

The guy with the biggest upper body at the gym I go to looks ridiculous. His arms are at least 17.5, chest 52 and his calves look about 14 tops. It's not a matter of bad genetics either, his legs look untrained.

What a dangerous combination, alcohol & steroids; unless of course liver damage is your goal.

I would still do the chins, just do another set to hit the required reps. I alternate squats and deads and it's worked well through 2 cycles.

wwewrestlingguy, Squats twice a day? Why not alternate with the deadlift? Also, why double up on the rows? Are you unable to alternate with chins?

Bryan has written that 2 week blocks are a guideline only. In my last cycle I extended the 10's another week or so and did the same with the 5's and continued to gain weight. I never zig-zag, but it made sense to just double the number of times I hit the last few workout's.

I think if your chin is disappearing you should cut back on calories a bit. I have also been skinny most of my life and just accepted there is going to be some fat when bulking. However, my limit is if I start to lose my chin or my upper abs disappear. I would either cut some calories or...