Recent content by payton1221

Thanks, Matt. I've been doing Rippetoe's Texas Method which has added 6 lbs of lean mass over the last year. I realize that I have the potential to grow a lot more with my legs and back, and I'll keep adding weight to the bar until I do:)

I actually rejected advice from the gym owner and member of their powerlifting team to squat over 10 years ago. I think if I had been squatting, I would have more size. Unfortunately, I've been primarily benching and curling until two years ago. I think my genetrics aren't great with 6-7/8"...

Yeah, just looking to put on a bit of muscle (5#?) but keep it on! My program is almost exclusively squats, deads, bench, rows, pull-ups, dips, etc. I'm 5-10.

Done! And thanks.

I'm 45 and I've been lifting forever. I did dbol for 6-8 weeks 25 years ago, but nothing since. I've got a decently developed chest (275 bench, BW+100# dips for 5 reps, BW+50# chins for 5 reps), but I only started squats (205x5) and deads (300+x8) within the last two years., so my back and legs...

I'm 45 and I've been lifting forever. I did dbol for 6-8 weeks 25 years ago, but nothing since. I've got a decently developed chest (275 bench, BW+100# dips for 5 reps, BW+50# chins for 5 reps), but I only started squats (205x5) and deads (300+x8) within the last two years., so my back and legs...

^^^ THIS Dan John says that with the exception of a barbell curl, guys like you (and me!) shouldn't ever do isolation exercises. Stick to the squats, deads, bench, OHP, and rows and try to add weight to the bar every week while eating at a surplus. When you've added 35-50% more weight to those...

How tall are you; how much do you weigh; and approximately what's your bodyfat percentage? The body tends to grow in proportion, so is your arms really the problem or would you benefit from extra mass everywhere?

Let me cautiously recommend strengthening your back with squats and trapbar deads while ALWAYS USING GOOD FORM! My back used to give me problems, but I've not had an occurence in two years now, and I attribute squats and the trapbar deads as to the reason why. I've even heard of guys with...

Several have already mentioned the big compound lifts. The key is to get STRONGER in these. When you've added weight to the bar on squats, bench, deads, OHP, and (weighted) chins/pulls, you'll be bigger! Make sure you're eating at a surplus, because unless you're a noob, that muscle isn't going...

New here, so I hope you don't mind the input, but yeah, I second the lots of lean protein suggestion. It's not only necessary for building muscle, it's more satisfying than carbs. Dave Draper talks about a tuna + water diet, because tuna is filling. Think about it: what do you think would...

Don't overthink this. If you workout 3X per week, consider a 500 calorie deficit on the other four days + maybe some cardio to get the weight loss to a slow 3/4 to 1 lb week. Get 1g of protein and .5g of fat per pound of bodyweight every day and the balance can be whatever you prefer (carbs...