Recent content by Gallaman

3 exercises for chest, back, and legs is pretty much how I'm approaching it. Well I do less for quads though because mine are massive and grow without even touching weight, so I always go low volume there. 2 for arms and shoulders, perfect. That's how I have it set up. I'm not stopping this...

Good first workout Mike! I'm excited for you man - we seem to respond to the same routines and this one is perhaps the most potent I've ever done aside from being a newbie. You will love it assuming you stick with it. You seriously need to try this out for 6 weeks, go through 3 full cycles...

6/26 Horizontal Push/Pull - Shock Week Flat Dumbbell Flyes superset w/ Incline Bench Press 75x10 / 185x6 75x9 / 155x7 V-handle Cable Rows superset w/ Standing Cable Pullovers 220x10 / 65x10 220x10 / 65x10 Flye Machine Dropset 250x10 170x6 Dual Cable Rows dropset 200x10 170x6 EZ Barbell...

I believe Westside is a very advanced routine. It might be even too advanced for me seeing as how it hasn't done much for my pressing in the past. I don't think it's best for beginners or intermediates at all, and I guess V you just need to figure out where you belong. If you feel you know...

I totally agree with you M, I'm really enjoying it! The frequency is perfect, and the volume is individual. On those crazy good days I won't hesitate the slightest bit to do 3 exercises per main muscle, and 1-2 on the arms. But yeah, it really is fueling all fires - the powerlifter is being...

Good numbers Mike - I see you're counting the smith machine bar as 10 pounds and not 45. I probably should as well but it just makes it easier for me to stick with the same numbers as free weights. So the 240 was with two 45's and a 25 - very nice. Next time I go heavy on shoulders I'll try...

Started hard at 18 and was off and on until 21 until I became serious, and been goin with it ever since. So all in all about about 4.5 years now.

6/24 Lower Body - Rep Range Phase Box Squats (parallel, speed) 275x2 275x2 275x2 275x2 275x2 275x2 275x2 275x2 Standing Leg Curls 130x8 130x10 130x10 One Leg Calf Raises 20x8 10x7 10x6 Hammer Curl Hammer Strength (forearm work, rigged with rope) 115x8 70x10 70x10 NOTES: Not much time the...

Hell yeah man solid build there! Nice job so far, gonna follow..

Strong session all over, nice! Still slightly ahead of me in pressing it seems. Your video you sent me was hilarious lol, copped out right before you started lifting! Kinda pisses ME off actually cuz I wanted to see it. Well done on the 8 plate rack pull, and thanks for taking time off with...

Yeah it's definitely a combo of the three. When I lift I lift hard man, and I'm pushing myself. But genetics do come into play. Funny though, as I keep on improving my genetics seem to get better and better to other people :thinking: See Mike I never really read through the BGB program or...

Thanks B! Lookin ripped in that avatar dude! Diet stays clean probably 95% of the time and I eat at maintenance for the most part, and that allows me to stay lean. Before I ever picked up a weight I was around 8-10%, so there's no reason to be much above that now.

Oh man where to start with this? Seeing as how it was your first post I'd and judging by your question, it sounds like you're pretty new to lifting. I'd suggest getting on a good program for beginners, like a 5x5 or something, or look up Musclenow (it's a pay program, not trying to push...

6/22 Horizontal Push/Pull - Rep Range Phase Decline Bench Press 275x8 275x8 275x8 Barbell Rows 245x8 245x8 245x8 Hammer Strength Incline Press 120x8 100x9 100x8 V-handle Cable Rows 200x10 200x10 200x10 Incline Dumbbell Flyes 60x10 60x10 60x9 One Arm Cable Rows 180x9 180x9 EZ Bar Curls...

I was doing it for nearly a year and felt I needed a break (mini-breaks during this time but not too long). Now I'm finally getting some reps in with my compounds and my body is eating it up - clearly thicker and stronger since starting this new rotation. Here's how Im splitting it up: I...