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You can still mantain the a rep goal into your negatives. It may take A LOT of work, but you can do it. I'd rather do ~ 5 reps or so, and then metabolic work. The more reps though, the more stimulis ... as well as CNS fatigue.

Beautiful results, good job!

My suggestion is to increase the frequency for your lagging bodyparts.

This helps alot! :D

When i first started doing chins at the beginning of high school i could barely do a couple reps. Coaches had us do negatives to reach the target rep number after we couldn't do any normal reps. I still do this during post 5's. Negatives or clustering. Works great! =)

Ehhhh .... The heavy compounds are your base. They cover your whole body and induce full body growth/stimulis. I'd suggest working your arms still, especially if you want them to grow. Not saying they won't grow doing only compounds, they will. But for a bodybuilding look, work your arms...

What i do is at every RM workout see how the weight goes. For every exercise, i see how i do. If i feel i could have repped out a couple more, i'll put a + next to my RM weight number so i know to up it next cycle. How much i'll up it depends on how many more reps i feel i could have done. For...

I'm still searching for the 'holy grail' of bodybuilding as well. Only thing i wonder is which way is faster? Bulking to maxamize muscle gain (of course fat will be gained as well) then cutting when the time comes, or just a slower bulk with minimum fat gain. With the slow bulk, you could cut...

It's all about calories as you said. If you eat at maintenance, you're just going to stay right where you are. Eat below, you'll lose weight, above you'll gain weight. You wanna bulk with minimal fat gain? Don't eat very high over maintenance. You'll gain small amounts of weight and it will...

Do a search on UD2.0 and HST. It's a CKD that has produced VERY GOOD results. Look at Blade's pic's, he uses it for pre contest.

Talking about good mornings, that exercise scares me. When i first did Max-OT that was one of the exercises they had on there. 5-6 reps max overload with good mornings is very scary. Won't be doing those agian.

That's the kind of stuff i need to get in my head. What's the rush anyways? Allways in such a rush to get bigger, more cut, work out more, etc. etc. Like Old & Grey says, get rid of the stress. Go for the ride and enjoy it.

3 times per week is the basic optimization for what frequency you use. That is for a full body workout. Some of use have taken it to the next level, by increasing the frequency even more. I now do 5x per week. Full body workout Monday - Friday. I like it better than 3x per week results wise. If...

20% of your calories coming from good fats? This does not include all your fats, correct? What i was looking at doing was getting my 1g/lb of protein, throw in some fruits, and the rest come from good fats. Fats from eggs, walnuts, and meat. Get some fish oils too for coverage. Maybe move from...

How does your diet affect your workouts/physique with the higher percentages of fat? I've thought of eating lower amounts of carbs, like 1 : 1 to protein or so, and having more healthy fats in my diet. Most people around here say to go more carbs though for glycogen compensation and growth. I...

What worked for me arm wise: Increase frequency (i did 5x week) stretch movements (incline db curls, skullcrushers) heavy, long post 5's, metabolic work, loaded stretches, etc. the arms can take quite a pounding without killing your CNS

Getting a burn .. is that the same as getting a good pump going? If so, what's wrong with just going around the machines or something and getting a good full body pump going after all your heavy sets are done?

Yeah for chest basically bend your knees, and lean forward. Make your 'center of gravity' be right in line to push from the dip bars at about chest height.

Yeah for chest basically bend your knees, and lean forward. Make your 'center of gravity' be right in line to push from the dip bars at about chest height.

Dave Draper as well! He's the man. I can't wait to hear what people think of his Draper Dungeon after the Bomber Bash.