wheels

[BenT]

Working on growing these as much as possible. Would be nice to see a little more definition, but I think I need to be under 10% to see that. Suggestions?

[JacktheThriller]

nice teardrop development, try squeezing at the top of entensions of each rep for some more definition on those suckas

[BenT]

nice teardrop development, try squeezing at the top of entensions of each rep for some more definition on those suckas

I do extensions after squats and leg press... it BURNS after all that... I'll suck it up and push it harder at the top though.

[JacktheThriller]

if ur insane get ur buddy to push down while u hold the top of the extensions

[GYMBRAT]

high rep extensions and lunges work good to get that sweep and separation and of course a low bf percentage :)

[Mr Ontario]

Your pee pee looks small too :)

[Born2Juice4Ever]

Your pee pee looks small too :)


I was expecting you to do an inspection of the guys pecker...only you are allowed to do thta :beer:beer

Bent,
Legs are tough to some, and others hate working them.
You've got a established base, now reach your objective:)


B2J

[petem]

I would bust my ass on;

Front Squats
Back Squats
Barbell Hack squats - not machine
Stiff Leg Dead Lifts
Bulgarian Split Squats
Step Ups
Lunges - walking, forward, back.

[Mr Ontario]

Could just be his underwear....you go investigate :)


I was expecting you to do an inspection of the guys pecker...only you are allowed to do thta :beer:beer

Bent,
Legs are tough to some, and others hate working them.
You've got a established base, now reach your objective:)


B2J

[hommes]

I would bust my ass on;

Front Squats
Back Squats
Barbell Hack squats - not machine
Stiff Leg Dead Lifts
Bulgarian Split Squats
Step Ups
Lunges - walking, forward, back.

what the heck are these balgarian split squats you speak of.

[petem]

what the heck are these balgarian split squats you speak of.

http://www.youtube.com/user/PrecisionNutrition#p/search/3/JgCzm9MxIzI

[warlock]

Don't do extensions as it will **** up your knees, the human leg was made to function under a higher degree of pression on a closed kinetic chain not an open one.

Keep doing that and your ligaments (AC and PC if I am not wrong) will get ****ed.

Squats and lunges are unbeatable!

[natenator]

http://www.youtube.com/user/PrecisionNutrition#p/search/3/JgCzm9MxIzI
they work awesome at rehabing knee injuries AND also help bring up weak points in strength and development in your quads

really like them

[BenT]

Don't do extensions as it will **** up your knees, the human leg was made to function under a higher degree of pression on a closed kinetic chain not an open one.

Keep doing that and your ligaments (AC and PC if I am not wrong) will get ****ed.

Squats and lunges are unbeatable!

I was diagnosed with patello-femoral syndrome a few months ago my right knee - which I think was caused by seated leg curls... I stopped doing those and the pain went away... so I want to be careful with my knees.

I'll give hack squats a shot - never actually tried those before... I'll incorporate lunges too... what do you all think about leg press (sled machine)?

[BenT]

Could just be his underwear....you go investigate :)

lol thanks Ontario, next time I'll wear more revealing underwear so you can get a better look

[BenT]

Here's some upper body pics. Sorry about the picture quality - I'm working with what I got.

Guess on bodyfat %? Any obvious areas of improvement?

[Shortdave]

Eat more food.

[Andre]

Eat more food.

x2

[GYMBRAT]

x3, that is if your looking to get thicker? maybe just interested in staying lean, which there is no prob with that neither :)

[BenT]

x3, that is if your looking to get thicker? maybe just interested in staying lean, which there is no prob with that neither :)

I want to be bigger... but not fatter... this is the leanest I've been in about a year. Catch-22 I suppose.

[Shortdave]

Choose your goal and put all your effort into that, if you want to stay lean then you should not worry about bulking, it will just be a waste of time, but with drugs and with proper effort you can stay relatively lean while bulking, just not super lean.

[BenT]

Choose your goal and put all your effort into that, if you want to stay lean then you should not worry about bulking, it will just be a waste of time.

No such thing as clean bulk?

[GYMBRAT]

I want to be bigger... but not fatter... this is the leanest I've been in about a year. Catch-22 I suppose.

I'd just eat and eat (proper) of course, up your cals etc, can't see ya getting fat if your diet is spot on, as well as your cardio/training etc...you should do fine bro :)

[Shortdave]

Sorry I edited while you were posting. Yes you can clean bulk and it is recommended, but you can't "low calorie bulk" and with excess calories comes some fat gain, hopefully not much, but it will still happen and if you are worried about it then you won't get very good results from your bulk.

[BenT]

but with drugs and with proper effort you can stay relatively lean while bulking, just not super lean.

Makes sense. I don't mind putting on a little fat - just don't want to be all bloated with a 40" waist.

[GYMBRAT]

No such thing as clean bulk?

I think what Sd meant is that if ya choose to bulk then ya gotsta eat, eat and eat some more, as your gonna need as many cals as you can shovel in if you wanna grow......I know that's how I used to go about doing things :D

[GYMBRAT]

oops sorry Dave didn't mean to cut your grass lol, didn't know you were still on :)

[Shortdave]

I think what Sd meant is that if ya choose to bulk then ya gotsta eat, eat and eat some more, as your gonna need as many cals as you can shovel in if you wanna grow......I know that's how I used to go about doing things :D

Exactly!

I know that there are a lot of differing opinions out there, but for me I don't consider anything under 20lbs a bulk, and I do things without drugs, so with drugs it should be faster and leaner.




oops sorry Dave didn't mean to cut your grass lol, didn't know you were still on :)
Don't worry man, we are all just offering advice, plus I respect your advice

[warlock]

I was diagnosed with patello-femoral syndrome a few months ago my right knee - which I think was caused by seated leg curls... I stopped doing those and the pain went away... so I want to be careful with my knees.

I'll give hack squats a shot - never actually tried those before... I'll incorporate lunges too... what do you all think about leg press (sled machine)?

PFS pretty much means that your knee cap isn't tracking properly due to a muscle imbalance.

make sure that your are stretching well. Your heel should at least touch your bum when stretching your quad and you should have a minimum of 80 degrees flexibility on you hams.

Use a foam roller to work in your It band and the problem is solved.

I am not a big fan of leg presses, unless you can't stabilize a bar in your back. This past summer I could increase my strenght considerably despite not being able to squat shit doing 1 leg work on a leg press machine.

I believe that SD hit right on the nail when he said to go for one goal and focus on that.

If you wanna get bigger you will have to put some lard on top of the meat.

Lean bulking is a slow process doable but slow.

Keep your % of bf in check and make sure you are not going beyond 15%that will give you leeway to put mass on and you will not get grossly fat.

Figure out how many cals you need to put mass on, eat your carbs mainly before and after work out go for healthy fats and you will be able to get bigger without turning into a fat ass.

I'd tell you to start right now and them you have 6 months to put as much mass as you can handle them after all the Easter chocolate cut the cals down increase the cardio and be pretty for summer

[GYMBRAT]

Exactly!Don't worry man, we are all just offering advice, plus I respect your advice

thanks man! I was about to say the same for you.

[Born2Juice4Ever]

Group hug????

[GYMBRAT]

Group hug????

you were a minute to l8 B2J, silly f**ker ya missed it! :lick

[cog]

.

[cog]

what the heck are these balgarian split squats you speak of.
Speed skater squats.

[GYMBRAT]

.

good point :D

[Born2Juice4Ever]

good point :D

cog is a man of very few words.

[GYMBRAT]

lol ., ., .

[kloan]

man those bulgarian split squats are crazy.... just tried them tonight, i like em!

[hommes]

http://www.youtube.com/user/PrecisionNutrition#p/search/3/JgCzm9MxIzI

ya shit ya those are awesome, i do them every third workout. i've always called them bench lunges or zippers. i didn't know there was a special word for them.

[Roniman]

what the heck are these balgarian split squats you speak of.

and the "whos hungary?" just makes it funnier