Seeing my arms get bigger is insane man.

what's your arm routine

i make sure i s*** the day before so i can hold it in for 3 days, its to painful to strain or even sit on the toilet

Cardio outside when it’s nice out>>>>

I think it’s funny how people be thinking I’m in shape just by looking at me. Like I def made some improvements but nothing drastic

Recommend for people to read Bigger Leaner Stronger if they haven't

I've been bodybuilding/powerlifting for 7 years and felt I had a good understanding on what is genuine, good advice and what is bad.

I shrugged this book of as a typical personal trainer book aimed at newcomers to sell a program/supplements etc. But it's the complete opposite and probably the only book you need to read really along with Starting Strength (and optionally the 5/3/1 books).

Tons of good information, based on scientific studies and his experience training people. Highly informative book.

His workout routine is optional if you've already got a solid plan, but the nutrition advice and the science behind working out such as delving into myofibrillar and sarcoplasmic hypertrophy etc is very interesting.

EDIT: Just realised how much this sounds like a paid ad

i usually eat cottage cheese

that’s the worst

light carido and upper body today

Need to get back to where I left off 😤

What would you guys substitute deadlifts with? I realise my lower back is too fked for at least a month or two for me to safely do deadlifts rn

weighted pull ups

Box squats. Depending on how severe your lower back pain is it might not be doable though.

in the same position

Imagine skipping leg day

Couldnt be me

My lower back is all f’d up the past 3 months. got mri did pt and nothing.
Dr says nothin is wrong just inflammation…
Anyone got advice that helped them if they had same issue?

Does your gym have a hex bar? I've never experienced lower back discomfort using one to deadlift.

Anything about periodization/phase-otentation on there?!

He has another book called Beyond Bigger Leaner Stronger which goes into more advanced topics. He talks about Periodization in that book a little. Basically the program in that book follows a concurrent periodization style.

If you just want to learn about Periodization I'd just google it. Most strength training blogs will have a good run down on it.

220 now. Bigger than pic I posted

Monday- shoulders
Tuesday- back and hamstrings
Wednesday- chest
Thursday- quads and core
Friday- arms
Sat- chest and back

I was in that pic but not now hah. Plan to compete

You’re a beast. Def got the structure for it