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5

It's likely all the bench-pressing that you're doing. Too much volume: 10x10 is a very high-volume program. Most lifters stick to around 3x10 or 4x8 for hypertrophy. It also might be a muscle imbalance. Your pectorals are stronger than your back-muscles, and it's screwing with the (very complicated) structures in your shoulders. Take a break from ...


5

If he went from 135 to 405 in five months, is doing full range (or even partial, really) and has gotten huge, there's one answer. Your friend's "secret workout" is anabolic steroids, probably injecting testosterone once a week. I should add: your friend is definitely lifting a lot as well and working out hard, but there's simply no naturally occurring ...


5

Right off the bat, you can't reduce fat from any particular part of your body. Spot reduction is a myth. Most of the chest exercises you're looking at will build your chest proportionally. In general, the more inclined a movement (closer to over your head), the higher the pec area will be used. The more declined the movement is, like in dips, the lower the ...


3

Exercises that build muscle in your upper arms, shoulders, and upper back can make your shoulders look wider, but they won't change the actual distance between your joints. Although weight-bearing exercise can increase bone density, the basic geometry of your skeleton isn't really altered by exercise. There's no exercise that will make you taller or have ...


3

If you're talking about a flat bench press, and if you were to follow something like the Madcow 5x5 linear weekly program: You will gain ~5 pounds a week. You have 45 pounds to gain. It will take you 9 weeks. This is predicated that you aren't over trained, you don't have any injuries, you eat and rest well, and you follow the program properly. I'd give ...


3

If you're doing this, stop it immediately. You WILL hurt yourself. Muscle gains are made by doing movements with physical resistance (weights). We need to break down the muscle fibers through intense exertion, and then our nutrition and rest make sure they're built back up, stronger and bigger. Arm circles have no resistance besides air resistance, and the ...


2

Smolov Jr. is possibly the best bench routine for pure numbers. Prilepin's Chart is also famously adapted by a number of big strength training routines (such as Westside Barbell). There is also something called the Power Matrix that a friend of mine used to get his bench to 365 lbs (@180 lbs) in under a year. If your friend progressed linearly, that ...


2

Many reasons, primarily because leg muscles aren't as visible and often not considered as important aestetically. This is the same reason people don't workout their back enough. Of course, in the long run, doing arms and chest will make you look silly and it will be obvious that you aren't really strong. Some people also think that because they ride their ...


2

Part 1 There are a lot of questions here, I'll try to answer each of them individually: What's wrong with [my] workout routines for muscle building? Taking a look at them, you do the following: You work out twice a week 45 minutes in each workout 4 sets with 12 reps per each muscle group (implying compound exercises). To me, that is a relatively ...


2

There's nothing wrong with what you're doing. The main reason you're not having the same results as when you were 15, is simply because you're not 15 any more. During the teens, your body is still growing, and whatever training you do, will impact HOW your body grows. In your case, you were bicycling while your body was undergoing huge changes, so it was ...


2

In short, Yes! Any exercise that places regular stress on a given bone will increase bone density overtime. For the wrist specifically, strengthening the forearm and hand muscles (in the forearm) will have the greatest effect. When you do these other exercises these muscles are still indirectly strengthened as supporting muscles and, in the case of the ...


1

Exercise breaks down your body a little bit. Done well, it breaks it down the perfect amount that allows your body to repair the damage before the next time you exercise. You can read this answer on how exercise adaptation occurs. Sticking with your archery: If you pick your bow up and put it down, you're not stressing your body. If you fired off a few ...


1

The archery practice tears your muscle fibers. There are two things you need to get that back. Enough proper food Enough rest If one/both of these are not met, your muscles will not be rebuilt properly, and you'll get progressively weaker. It's odd that you experienced this after only 5 days, but it does strongly implies that at least one of the two ...


1

I've also heard that there are different cycles in training, bulking cycles and cutting cycles. Is it possible to build muscle mass without going through these cycles? Most definitely. I cringe when I hear relative beginners use the terms “bulk” and “cut”. Especially if they’re not competitive bodybuilders. In my opinion, “bulking” and “cutting” ...


1

I think there's many reasons: Some likely do leg work but perhaps run a split routine and leg day is a day you're not in the gym. Some may do a leg intensive sport and working the upper body in the gym is a way to compensate On the other hand some may do an upper body intensive sport and so legs just aren't a goal for them Finally there will be some ...


1

Already been said but: 1-8 Reps Strength Training 9-12 Reps Hypertrophy Training <--- You want to be here... 12-15 Reps Stamina Training` Basically any kind of progression weight-wise using a hypertrophy rep range will gradually develop your shoulders to how you want them. Shouldn't really have to do this for you (Should use your initiative) ...


1

Berin's answer is spot on for reps and sets. Just offering a bodyweight alternative in case it's of interest. Straight Bar Dips activate your chest muscles more than push-ups and are a lot more challenging. Progressing them to slow muscle-ups, will build an incredibly strong chest. If these are too challenging, then try Parallel Bar Dips until you've got ...


1

If you want my opinion, which is based on my personal experience (almost 15 years). And what you looking for is: progression to reach the handstand push up Then here it is: First Handstand push-ups requires a minimal hand balancing ability. So before you start training handstand push-ups, you need to be able to do a hand-stand (not walking) for at ...


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Interestingly enough, there is a large difference between how power lifters train and how body builders train. Most body builders do splits of some sort, it's more common among power lifters to do whole body sessions every time. There aren't really very many good scientific studies, boths ways definitely work well. Personally, I just started a 3-split ...


1

How alternating sets is best if you want to increase the weight you lift because you work more muscles at high energy. I believe progressive overload is the key to be able to lift more weight. Whether you increase the weight / reps / sets, that is progressive overload. With that said, to answer your main question :- Focus on body part hard on one day, or ...


1

If I do a push/pull split my workout will be shorter (in time) and my wrists will have more time to recover, but I will have to cut down the total number of pull sets, otherwise my writst will suffer. Not necessarily. More time between workouts could mean that your wrists fully recover and are ready for the increased volume. If I do a ...



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