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alright, ive been training for about 51/2 - 6 years. ive been supplementing mainly with creatine and protein drinks. i have decided to look into PHs and maybe give 4-AD a try. I did some research and read that it doesnt convert into DHT or estrogen. Does this mean it has no effects such as...

no, sorry prophet, i was laughing at Mudge. just try out that forearm routine i posted earlier, it works great.

haha

no prob ogabott. Mudge, it'll be all good as long as you control the movement. rockers is just the name given to them. its kinda like skullcrushers, your not meant to bang the bar against your head, its just the name.

forearm rockers are where u hold a pair of dumbbells at your sides, then your flex your wrist out, and flex it in. thats one rep. do u kinda get what im saying?

i feel the same way you do Mudge

answer this for me then. back in high school, when all i did was bb and db presses for my chest, my middle chest was nothing. all my pec mass was packed along the outter portions of my chest. when i started to incoporate flies my inner chest filled out to where it is today. how is that...

prince, i understand what your sayin. But does that mean incline press won't help me develop my upper chest? does that mean cable flies wont help me target my inner chest to a greater degree? most people cant just do bench press and grow a huge and proportioned chest. if it was that simple no...

some exercises that isolate this area would be cable crossovers, any type of db or cable fly. i would often superset or dropset these exercises to try and jump start my "cleavage" into growth since it is lacking compared to the rest of my chest

whenever i was cutting, i would either do hiit first thing in the morning after a whey protein shake, or about 20-30mins after my post workout meal. and i wouldnt do any cardio the day before, the day of, or the day after i trained my legs. thats just what i did

here is a workout i used to do that really will jump start your forearm growth superset: hammer curls& rev. curls 2x8-10 superset: rev. wrist curls & forearm rockers 2x8-10 superset: wrist curls & behind the back wrist curls 2x8-10 its worked wonders for me

would taking a magnesium supplement post workout and before bed be a good idea? or would it be better just to take it before bed?

i just got finished with a high rep leg workout, nothing went below 20 reps. and your right mudge, they definitely do wear yoiu down. it definitely gave my legs a much greater pump than what ive ever gotten with heavy lifts. i think im gonna keep doin high rep stuff for a little while to see...

i heard from alot of people that high reps, 20-50, are great for leg mass. but ive also heard that hard and heavy is the only way to go. what are your guys' experience with this?

push presses are kinda like standing military presses, except you use your legs to help push the weight up. this allows u to use more weight.

hey man, your P, RR, S routine is great. if had alot of success with it. but what is you routine like when your not doing P, RR, S?

a shoulder workout that i first did when i started out was like this - seated db press, lateral raises, and finished off with bentover lateral raises. this targeted all 3 delt heads.

i used to have the same problem. try pinching your shoulder blades together when your doin your chest exercises. granted this wont take all the stress off your delts, but it will defifnitly shift alot of it onto your pecs. you may have to lower the weight just a little bit too

i dont know about those, but u should definitely give lying side laterals a try. these have helped my rear delt developement immensely. just lie down on a bench on your side. then grab a db. start with your arm hanging down off the bench, then raise it up to almost over your shoulder. its...

aight, thanx for the advice fellas!