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Bench Press 10RM - 285 lbs. 5RM - 325 lbs. Deads (partials) 10RM - 315 lbs. 5RM - 350 lbs.

Routine looks fine.  A variation you can try that vicious got me hooked on is to add in incline curls towards the end of the 10's, either in place of or adjunct to your preacher curls (will have to manage the volume differently if you do both).  Has helped my bis fill out a bit more than they...

Not trying to bag on you, but just wanted to clarify a few things as I read your post. Pec major is divided into upper and lower or sternal and clavicular. Pec minor lies underneath or deep to the pec majors. I assume when you refer to pec minor, you are meaning to refer to pec major clavicular...

M@x: Without seeing you, I couldn't tell you what exercises you should do for symmetry and proportion. I guess you could tell us. What O&G did was tell you what some of the best exercises are for overall development, and if everything played out right and your genetics were decent, you...

We at HST? I'm not saying you are wrong, but I am not saying you are right either. Doing deads on the same day as squats is a personal preference, and the only way to know if it will affect someone negatively is to let them learn the hard way. Again, I don't do them on the same day, but that is...

Straight up, your medial heads get involved. Leaning back into an incline will deactivate them to a degree and put most of the stress on your anterior delts and some on your upper pecs.

I think some will argue with you on the squat/deadlift thing, although I don't do them together myself, several people do with no ill effects on recovery.

Yeah, I have been hovering around 235-240 for a while now. Feel and look better. By the way guys, I saw "The Machinist" yesterday and man did Bale look sick. He looked anorexic as hell. He actually got down to 121 for the role, gained 100 back, but was bloated and a little too pudgy...

Happy Birthday O&G. Hope you have many more.

You won't be able to progress load by doing this, but when doing dips, cheat by using your legs to give you a bit of a boost from the bottom position. Should allow you to bang out 15 reps. If possible, leave your feet on the floor thru the whole set as this will also lower the weight you are...

Hahaha. Keep the sense of humor, you'll need it around here. Your stats are impressive. Assuming you are currently a natural lifter, it will be difficult to build on too what you have already achieved, but I am sure you know that. That being said, a shift in your body comp while maintaining all...

bump for this question loaded stretches got a lot of attention but I have yet to hear any progress reports

So, hypothetically, his muscles (force production capabilities, motor control, etc...) adapted without having to grow, so there would be no need to grow as surplus calories were introduced. Not saying growth would not occur, but conventional thinking would dictate that growth would not be...

Yahtzee!

Good for you. Bale is in his 30's, as you are only 23, right? So you gaining 45 lbs. in 5 months is more believable than him gaining 100 lbs. Are you pretty lean then? Being a "hardgainer" and all, that is usually the case. 45 lbs. pounds on a lean frame for a "hardgainer" is...

When I got serious about weight training I weighed in at 165 lbs. at 6'1". I have been at my largest 255 lbs (17%bf though). That took several years. I am not saying someone can't gain 100 lbs, but for it to all be muscle and to do it in the time span that he did, well... :confused:

Most people who are fairly new to lifting will see some pretty impressive gains in strength from cycle to cycle, but more advanced trainees will not see much in terms of strength increases (sans drugs or other ergogenic aids) from cycle to cycle.

First, what a weird thread this has become. A bunch of men haggling over glute size...hahahahaha! I swear if someone posts a pic of their arse asking for criticism I am never coming back. Anyways, glutes tend to be more fast twitch fiber oriented, so switching to only using your maxes in the...

Your compounds are important to try and keep doing thru the whole cycle. Isolations (focused/specific) are sometimes not added until the latter part of the 10's due to the inability to progress the load thru a full 6-8 week cycle without repeating weights several times. Stretch point exercises...

I'll address your second question first because I am dislexic. Yes, HST is a good way to preserve muscle mass while trying to cut the fat. Of course sound nutrition is the key ingredient when trying to cut fat, but from the experiences I have heard about here on the forum, HST seems to help...