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2 upper 2 lower

starting strength strength for sure, that and at liest 4000 calories a day will do wonders

I'm looking to gain strength as well as mass, this is what i've come up with through some trial and error tell me what you think. monday-deadlift 3x5 or 2x1(rotate every 2 weeks) goodmorning in rack-1x3 chins-2xfailure barbell row-3x6-8 dumbell row-2x4 babrbell curl 4x8 weighted abs 3x10...

**it was a typo** i meant tricepts and chest not biceps and triceps, before someome blows a fucking nut

im not worrying about my bi's there the last thing i worry about

shit i meant chest and tris sorry

does anyone have and expierence with doing tricepts and bicepts the same day? im thinking about trying and was just wondering if it was going to have any effect on my ability to gain tricept strength since they work together for most chest work?

i eat a very high calorie diet so i think ill stick with this for awhile and see how it goes first

im looking for strength but i want size also i tried to go somewhere in the middle what would u suggest?

i changed my workout plan I posted a few days ago how does this one look? Monday-Bench-x6 x4 x2 x1 x1 Incline Dumbell Bench-x8 x6 x4 Incline/Decline Flies-x10-12 x10-12 x10-12 Tuesday-Deadlift-x8 x6 x4 x3 x2 Stiff-legged Deadlift-x10 x8 x6 Barbell Row-x8 x6 x4 Pull-ups-x10 x8 x6 Dumbell Row-x8...

you cant limit yourself from genetics you can build your lower chest with decline bench db bench and decline flies

i do a shoulder/back day i do cleans then

the day after 4-5 sets of cleans every muscle from my waist up is toasted

im interested what everyones favorite exercise is. Mine has to be the clean.

theres no reason to do all there exercises 3 times per week i would split it up and do them once a week do some research theres 1000's or productive programs online

protien in shaker cup add water at fountain then drink? wheres the confusion?

and i do drink milk about a gallon every 2 days more or less

i've gotten alot of good advice but i am always reading articles everyday to constantly learn more

i eat every 2 hours incase u were wondering

yeah the reason i lost all that weight is bc i didn't have a diet during football and all the conditioning but my maitnince is about 3500 or so and i get between 4000-4500 cals a day i've been gaining weight on my current diet but ill step it up if i need to