welcome to /plg/ - powerlifting general
>fap game edition
for the purpose of being a better athlete on the platform
>>36029540
Joe a qt
>>36029540
Literally just train lats and deltoids more
Please joe
>>36029540
wheres the links you massive retard? Commit familicied you waste of fucking space
>>36029540
This is powerlifing(for real men) not body buidling(for insecure, flaccid micro dicked people)
Yes.
Patrick is kill
I wish I had another nemesis
>>36029578
proof?
>>36029578
You had your chance now leave
>>36029578
disregard that, i suck cocks
>>36029581
Or?
>>36029580
Not really kill. Metaphorically kill. He's not here is he?
>>36029585
Y
"I got the -105 world record total in the bag"
Filip "Bodorio" Friend, 2016-02-15
>>36029600
It would take me 30 minutes to get a train to London, where I'd proceed to track you down and force you to stop posting.
>>36029611
Pls do friend. We can do lunch today at 1pm?
>>36029600
maybe hes on a break. I mean hes got the motivation of a pro like Dave Hoff.
maybe he'll comeback when he hits 2klbs or something
>>36029610
bag of regrets?
>>36029531
That's probably because DUP was shown to be more effective (muscular and strength-wise) for beginners and intermediates than a linear approach, IIRC. If you want to look it up, Mike Zourdos is the main source of info on the subject.
>>36029629
More like bag of friendship(and regrets)
>>36029620
Well I have to go gym first so I won't. But make sure you know that I could, at any time I want, any day I want.
>>36029630
>for beginners and intermediates than a linear approach
Scratch beginners off of that.
>>36029630
Mike Zourdos sucks
>>36029630
Hi Face guy if I ran sheiko intermediate large load and still have a total that I should do it again but I'm going to do a 12 week 500mg test cycle what program would I do and/or what changes? I've been thinking of just doing a DUP Push Pull split it seems easier to alter to my progress will on steroids
>>36029658
>steroids
leave
>>36029658
To clarify by Push Pull I mean squatting, benching and deadlifting 3x/week
>>36029658
I don't think you're being serious, but in any case I really don't know enough about training on roids to recommend anything.
That said, if you're considering to program according to how fast you can progress when roiding, I'll just suggest that slow and steady is probably your best/safest option.
>intermediate
>steroids
Why?
What's stopping me from getting diabetes and injecting insulin as well as asking my doctor for testosterone as I don't feel manly enough.
This is comp legal right
>>36029764
Trt is not allowed
>>36029779
That's prejudice
Did you guys see the new Jenova videos on instagram yesterday?
Topkek
>>36029658
doing sheiko isn't a bad idea, it lets you work on technique alot. But i would be prepared to up your maxes a few times. As well as doing some sort of DUP on the side. Would try to be in the gym 6 days a week if you can.
>>36029790
Since I will be able to do more volume I'm thinking of instead running intermediate large load again I run advanced small load and up my maxes when the weights feel too easy
Hi Louise Murray I know you're lurking :3
>>36029805
or if you want to go full man mode, follow a SS weight progression while adding in a ton of volume and accessories.
>>36029807
Literally
(Pause)
Who?
Evens I make an Instagram
Odds I can't ever ask again for realsies this time
Dubs I have to follow Isley
>>36029869
Reroll
Super serious this time
>>36029894
>>>/trash/
alright if I get all my reps today then I will make an Instagram
>>36030111
waste of trips
>>36030127
Like you
>>36030142
Im not a trip tho
rekt kid
>>36029894
>>36029879
>>36029869
DO EET, SEEEEEEN.
PROVE DEM ALL WOOONG.
Are hamstring curls good for bringing up hamstring strength for the deadlift?
I don't have access to a GHR, so I can't do them
>>36030189
no.
do literally any deadlift variation instead
Evens I bench and do OHP roday
Odds I don't risk it and do only OHP
Dubs I never OHP again
>>36030216
My program doesn't allow me to do that, I can only do a hamstring "isolation" movement, I can't do anything that'll fatigue my lower back
>>36030238
>I can only do a hamstring "isolation" movement
fair enough
its fine as an accessory that adds to hypertrophy - it won't build any strength, though. this is the same for pretty much all isolations.
Dead thread full of sub 3 plate benching shits
>>36030291
Actually I do bench 3pl8 in triple ply u lil shit
>>36030291
izly...izly....izly
>>36030291
fuck you i'll get there one day :(
>>36030291
i can lift twice that with enough rubberbands around my arms :^ )
>>36030291
You look like a fucking alien when you lift faggot.
How do I bench 4pl8
I currently bench the bar
>>36030457
add 8 more plates
>there are people in this thread with a sub 400 wilks
>>36030475
260 wilks to be precise
>>36030466
And ASK phil
>there are people in this thread with sub 450 wilks
>>36030521
I know, what dyel twink shits lmao
>>36030364
But I did it raw tho
>>36030431
Can't have everything in life.
>>36030475
What since when do you out wilks me?
>>36030532
I found Zoolander 2 more enjoyable than Deadpool.
>400 Wilks
>having a gf
Pick 1
>>36030572
m8 I was just bantzing wank for being cocky
you didnt have to bring out the big guns
>>36030579
m8 I was just bantzing George for being cocky
>>36030542
Since like, Junior nats last year senpai
All bantz aside, 400 when?
>>36030760
Wew
400 wilks not this year tbwh
>>36030771
Not with that attitude
Bulk like a madman and run smolov until the end of the year, 500 wilks guaranteed in no time
>>36030771
Wait, you haven't hit 400 yet? What the fuck?
>somebody hit my parked car last night and left
>had to go to work so couldn't sit there and call insurance and file a report or try to figure out who hit me since it wasn't one of my neighbors' cars
Fuck me.
>>36030771
>equipped
>sub 400 wilks
wew lad
>>36030805
I'm pretty shit fampai
>>36030799
It's mostly that I don't intend to compete raw.
>>36030826
My equipped wilks will be much higher
>>36030866
>not competing raw
>>36030913
>not doing real PL with dj
post sparrow nudes pls
I had a really awful session today. Was in a rush because I was meeting mates for lunch.
For bench I had this planned:
150 - 5x3
152.5 - 3x3
155 - 2x2
Ended up doing 150 - 5x3, 152.5 - 1x2, 2x3, 155-2x1.
4 plates might not happen as quickly as I thought.
For Westside, they normally do speed work on Friday and Sunday. Is there any reason not to move the Sunday workout to Saturday? It would be more convenient for me.
Can anyone suggest some cheap-ish pl belts?
>>36031271
What are your goals in training conjugate and what are you planning on doing for DE work?
I JUST WANT A FUCKING HUG
LIFE ISNT WORTH LIVING LIKE THIS
ripped af guys
lets get shredded guys lets do it for summer bitchez
Andrew WK got fucking swole brehs
>>36030542
>But I did it raw tho
good job then
>>36031388
>>36031422
dnp through may then starting my first cycle in june brah
>>36031432
I recognize that name is he some aus lifter that is asian?
>>36031357
>>36031388
>>36031422
>>36031432
Great thread
>mfw gotta fit a full week of sheiko into 4 days
how do I go about this lads, benching 3 days in a row ffs
>>36031452
Hey fuck you, Andrew WK is cool
>>36031338
>goals
Lift heavy shit, get stronger, and have fun doing it. Though, I'm cutting at the moment, so I guess maintaining strength is more important for the next couple of months.
>speed work
Standard 10-25 total reps (varying by lift) at around 50%.
>>36031464
before my ski trip I did all 3 session monday, tuesday and wednesday, hips was RIP during last workout
>>36031480
How was your skiing if you killed your hips just prior?
>>36031472
Dawg you realize that that's supposed to be 50%+ of a multi-ply max, right?
http://www.jtsstrength.com/articles/2012/06/15/how-i-would-westside/
>>36031488
it was my first time so
>my feet hurt
>I'm cold
I also twisted my knees a few times and it hurted putting weight on them
>>36031515
No. This myth needs to die.
The speed work is based on the lift you're doing. You're not going to do floor press speed work with a percentage of your equipped bench; that would be silly.
>>36031619
...what? Speed work is done with the comp lifts.
>>36031650
Speed work is done with variations of the lifts. Most raw lifters choose to do it with the comp lifts so they can keep practicing, but you don't have to. And even then, you wouldn't do speed work with raw bench using a portion of your equipped max.
>>36031781
>And even then, you wouldn't do speed work with raw bench using a portion of your equipped max.
...except that's exactly what you'd do.
>>36031817
No, because they're different lifts. You don't use your spoto press max or your incline bench max, so why would you use your equipped max?
Might as well start doing overhead press speed work with half of your squat max.
>>36031953
You're wrong, and I'm done.
>>36030475
>there are people in this thread over 300 pounds
XD fat fucks amirite?
>>36031953
>You don't use your spoto press max or your incline bench max, so why would you use your equipped max?
those aren't analogous at all. you're using a situation with two completely different exercises compared to the same movement except one is equipped.
the ~50% guideline was to be used on your equipped max, and you'd train raw - you wouldn't be able to even touch your chest with 50%.
the 60-80% guideline is adjusted for raw lifters, because 50% of your raw max is too low of a stimulus.
>>36032019
>being a sub 30%bf twink shit
ahahahahaha
AHAHAHAHAAHA
I don't like it when we fight.
So uh. Failed the last rep of the last set today lads.
S-should I go onto 70kg anyway?
>>36032162
What program? What does the author of the program say?
>>36032186
SS. This was my second attempt at 67.5kg and I lost the last rep due to fatigue. (Bench two days ago but really wanted the 67.5kg)
If I rest a bit and try again next week, would it be stupid to try for 70kg?
I really want it.
>>36032202
You should try 67.5 again and if you fail the second time you should go back to 60kg and add 2.5 as usual from there.
>>36032028
You use 50-60% of your RAW max plus accommodating resistance (bands or chains etc). You need to generate enough bar speed for it to be considered dynamic .7 -.9 meters per sec.
10-12 sets of 2-3 reps with 15-30 rest in between sets.
What's everybody's ffmi? Even with an overshot bf% I'm at 25.5. Isn't the natty soft cap supposed to be around 25?
Also what are we training today? I'm doing pic related, looks brutal. I'm doing ssbp instead of cgbp tho
>>36032338
Natty soft cap is 25 when you're lean. Like sub 10%
>>36032365
Ahhhh that makes a lot more sense.
>>36032338
ffmi rule is only applicable to really lean guys
what is your height/weight?
>>36032338
Bench 2x6 1x6+ 75%
Squat same as bench
Deadlift 10x1 70%
Cable row 3x12
Maybe ohp and shrugs.
Cable crunch 3x12
>>36030805
From what I remember he had some really long knee injury that prevented squat progression.
If that happens you can basically only deadlift with some benching, but benching doesn't add that much to wilks score.
FUCK CUTTING
FUCK BEING IN A DEFICIT
FUCK LOSING STRENGTH
I AM FUCKING DONE
NO DEFINITION FOR ME
STRENGTH FROM NOW ON
I'M ORDERING A PIZZA THIS VERY MOMENT
AND I'LL WORK THE FUCK OUT TOMORROW
AND EAT EVERYTHING I WANT
FUCK CUTTING
>>36032751
lmao get a grip fatty
>>36032751
Feels so good not being fat. I'm bulking at the moment. I'm enjoying every minute of it.
>>36032751
>tfw on 250kcal deficit on sheiko and still think sheiko is too easy
>do back extensions
>lower back pump
Bad feels lads. I thought I fucksd something up.
>>36029610
I said I think the current record is achievable in my lifetime even if the record will proabably be much higher by then.
Ofc many things can stop that, injuries, RL shit etc
>>36032943
Yes, that's what I said
>>36033004
Well not really, you implied that I think I'll ever break a total world record
It's cool though friendkompis
>>36033025
500 wilks when?
>>36032371
Youre not natty either way, though
on the topic of 105
i like how the usa has like 4 world class dudes in the 105 class and the rest of the world has like 2
>>36032895
Unfortunately this happens to me too if I'm not really mindful
The drive home always sucks, too
>>36032375
>really lean
Lel not me. 6'3" 245±
>>36033147
USA has 318million people.
https://m.reddit.com/r/Delraymisfits/comments/45y7ge/come_recieve_our_lords_offering_to_us/
Sickening
ayyyy lmao why is twink pl such a joke?
>>36033212
He squats almost 3x his body weight.
You don't even squat 2x body weight on steroids.
>>36033236
bodyweight multipliers are bullshit made up by weak twinks to feel good about their low numbers and bw
>>36033267
By that logic no lift is impressive because I could just get a jack. : ^ )
>>36033212
rude
>>36033304
x bw is bullshit, strength relative to your bodyweight by wilks is not
>>36033267
>being reasonable
>>36033365
But those are basically the same thing.
>>36033379
You squat 4pl8 for 3 reps. I haven't even been lifting 2 years and I do more than that at 80kg
>>36033402
No they aren't. The ratio isn't linear with the wilks formula. Why do I even have to explain this? Do you opine on everything you haven't thought about?
>>36033267
Non bodyweight multipliers are dismissed by fat fucks to make the sleeves feel better about being weak fat fucks
>>36033422
I said basically, not exactly. It's still a measurement relative to bw.
>it's another "trust me I'm strong just don't look at my bw" episode brought to you by bagboyshorts
>>36032895
Is that not the point?
>>36033199
>linking mobile
>>36032338
Dynamic binch
6x3 @ 70%
Bro-cercises
4x15 cable chest flies
4x15 dumbbell shrugs
4x15 dumbbell pullover
Guys one rep of 1 + 1/2 x 2 deadlift is 1 set of 3 right?
>>36033402
no they are not
if we take 2 competitive weightclasses for comparison
-83kg open DL record 316.5 - 3,8x bw - 211 wilks
-120 open DL record 371.5 - 3,1x bw - 213 wilks
higher wilks while much lower on the x bw scale. and this is within weightclasses that are not super far apart. wilks does not even come close to bodyweight multiplication
>>36033489
It doesn't work on desktop you dumb shit. It's archived on the mobile site.
God I should squeeze your head like a grape.
>>36033548
try it faget
>>36030982
>real PL
>clothes lifting the weight for you
>>36031472
>>speed work
>50%
that's way too heavy for starting out, according to Matt Wenning.
In his powercast, he says that a 400lb bencher should start his speedwork at about 135
Post cool lifting music with acoustic guitar
>>36033548
Squeeze my penis head like a grape
Milk all the semen out of it
>>36033581
I did. The video is dead
>>36032338
pic related familia
and not training anything today, but got that tomorrow. today I just have some diffeq homework and a circuits prelab to plow through
>>36033607
You can pretty much just do speed work by feel.
>>36033687
Aren't you really weak? Why are you giving advice
>>36032338
Squats w/ double pyramid
ffmi 24.5, seams high, but iirc the original ffmi was done on contest ready bodybuilders who were depleted and dehydrated
What should I do for bench today
>>36033613
https://m.youtube.com/watch?v=5rOsivzznNE
>>36033935
heavy double followed by 10x10
>>36033935
you tell us
daily reminder
https://www.youtube.com/watch?v=Yv8_Ujj6IP8
>>36033949
This isn't crossfit
>>36033591
Learn your history shitlord
>>36033935
do you have a person for liftoffs?
>>36034059
>work up to a max to see how bad 3 weeks of of war thunder fucked you over
>find what TSA week 1 is
>do TSA week 1 day 1
OR
>work up to a max to see how bad 3 weeks of of war thunder fucked you over
>do c6w w1d1
>>36033426
No one gives a shit about bodyweight multipliers except dyel twinks that occupy the twink classes
Ever wonder why there isn't a "World's pound for pound strongest man"?
Because absolute weight is all that matters, bodyweight multipliers are literally made for weaklings who want to feel superior to someone who is legitimately stronger than them.
No one fucking cares about you dyel twinks.
>>36034162
Far lard of shit who can't squat twice
His bw detected
>tfw doing 4 back to back sheiko sessions in 4 days on a 1000 calorie deficit
>>36034162
Exactly, no one will ever pay to see that shit lmao
>>36034174
Sub 420 wilks dyel twink who can barely squat 3pl8 detected
Why can't we just agree that wilks is the best way to compare lifters across weight classes?
>>36034289
Who doesn't agree with that?
>>36034303
Manlets
Is it worth spending 40 quid to buy the latest edition of SS lads? I could buy an older edition cheaper, what would I be missing out on?
>>36034289
greg nuckols came up with a decent set of tools I like
>>36034303
this guy
>>36034162
>Because absolute weight is all that matters
>>36034318
wrong actually Tbh
>>36034339
Saw that
Looks good, they just won't update the formula so wilks is the next best thing
>>36034339
>>36034347
link/elaborate pls
>>36034353
Wilks is skewed to favour fat people and manlets
so normal sized people, i.e. 74, 83, and 93kgs get fucked over when comparing to other people
This is because when the formula was invented, there were more of these lifters, and other lifters were more rare, so the formula isnt as accurate
>>36034374
>>36034374
>so normal sized people, i.e. 74,
so ... im normal
thats the nicest thing an anon has told me in months
>>36034374
yeah, I realize this (pic related)
I'm wondering what the difference is with nuckols's system
>>36034403
plg has been chad central for weeks now
>>36034410
>I'm wondering what the difference is with nuckols's system
Oh my bad and idk its on his website though explaining it
>>36034410
>forgetting pic
>>36034431
>fat people will argue against this (literal statistics)
>>36034374
Difference between how you get favored between 74 and 120kg is miniscule
Difference up to about 135kg is still very small, over that and you start getting a very easy time getting high wilks
>>36034470
>g-guys I swear my fay boy wilks i-is as good as the lean guys'!!!!
AHAHAHAHAHHA
>>36034470
>very small
'no'
see
>>36034431
aafterwhich, see
>>36034463
>>36034470
Ever thought about taking a year off competing to bulk slowly and then do a cut back down to current BW to see if you can build a more efficient 105kg body?>>36034470
>>36034470
explain this then chadorio
>bodorio wouldnt even have a 400 wilks if he was using the 83kgs wilks metric
AHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAH
I am LITERALLY a better lifter than bodorio
>>36034553
kek at gibbs fighting his way onto the list against adversity
>>36034534
You seem to lack understanding of that graph, lol
>>36034547
Nah, I dont think that would work
>>36034553
>Difference up to about 135kg is still very small, over that and you start getting a very easy time getting high wilks
>169kg
>166kg
>154kg
>58kg<74kg
>and the 58kg guy did steroids for many years probably(even got caught)
This is perfectly consistent with that I said.
>>36034431
The strong are still the strongest but manlets deserve a boost for what reason exactly?
Fucking tiny little shits that line should go directly fucking straight down, fuck giving manlets these fucking charity rating shits to make then feel better about being tiny fucking weak fucks.
Absolute > all.
>>36034598
>You seem to lack understanding of that graph, lol
No, I graduated from a university unlike you
so no sorry, you're wrong you uneducated fuck
>>36034571
the difference would be about 4 points at most
>think youre talking to someone serious
>its the alcocuck
Kek
Should read posts more thoroughly
I've been playing Dark Souls 2 and have been laughing pretty loud like a little girl when I climax someone to death and now there's 2 cops knocking at my door. I think the neighbors thought some chick was dying in here and called the cops. What do?
Wilks formula clearly needs to get updated. Wilks readily admits this.
The girls wilks is especially wonky - heavyweight girls get shafted
>>36034607
>a guy totals 10kg less than me at a third of my body weight
>better autism all over plg
>>36034614
the difference is tiny unless you weigh under 60 or over 140kg
>>36034649
Sue them after they shoot your pets.
>>36034683
>>36034571
if that graph worked the way you think it works then you would have a higher wilks at 105 than at 83 with the same total
basically: youre a moron
>>36034709
'no'
>>36029845
His sparring partner
how many times
>>36034766
top cock lmao
My arms are fucking toothpicks.
I deadlift 225 kg, at 95 kg bw. My legs and back are huge,but my forearms are leukemia tier and not to mention my biceps/triceps.
Whats the secret to big guns /plg/?
>>36034811
>doing
>additional
>arm
>hypertrophy
man I can't believe I'm giving away all these secrets. for FREE
>>36034607
When will the Olympics come out with weight classes for distance & track running?
>>36034827
I just do bicepts/triceps at the end of workouts twice a week. for about 5 sets of curls.
Is this not enough?
I do farmers carry 2 times a week and its not been yielding great results in size, only in grip strength.
>>36034854
reverse curls fagent
>>36034097
Maybe I don't wanna program rn
>>36032796
>doing intermediate sheiko
Of course it is easy as fuck
>>36034854
do hammer curls for forearms, follow typical bodybuilding 'rules' for arm work.
hopefully you already have compounds in your routine like chins/rows, cgbp or something
if theyre still not growing, either you're not eating enough or you just have genetically small arms forever
>>36034885
do you wanna play some war thunder ?
>>36034811
Lift more arms
>>36034885
Who is the handsome son of a bitch in the op ;^)?
>get super stressed
>suddenly lose appetite
Literally never hungry anymore, so this is what skeletons feel like, worse than wanting to eat when you can't desu
>>36034811
Same problem here lmao
Can curl 22kg for 10reps
Am 80kg BW
I have 13" arms ffs
>>36034928
I know this feeling also. Keep skipping means.
Time to go full ben and jerrys only bulk.
My favourite is sundae you may with cocoa pebbles, a banana, 3 scoops mutant whey and BCAAS
>>36034913
Currently walking home from class then lifting
>>36033735
I have a 4pl8 bench desu.
>squat a shit
>deadlift a shit
>bench is okay
life sucks
>>36034948
Although it doesn't count as a meal
>>36034955
If bench is your best lift then you've got an easy road ahead of you.
>>36034931
>>36034811
strenght doesnt mean big,you have too use different tecnique,like a 3x6 then you drop the weight and you do 6 more,or you do a 3x8+ 1 failure with 1 arm at time,or the curl with isometric work,you can do a lot of things just try and find something that is good for you,ive been using different tecniques and my arms are finally growing...sometimes the big lift are not enough for certain bodyparts
>>36034972
Nah lad. I squat 6pl8, my biceps should be 20"
>>36034951
give me your name i add you and the next days we can kill some fag
>>36034963
>If bench is your best lift then you've got an easy road ahead of you.
how come?
Deadlifts went waaay better than expected. ~83%x3x5 regular deads, ~75%x3x3 snatch/wide grip deads. Had some trouble staying solid, but the reps came up fast. Pretty happy since I have a cold.
>>36032338
As i said yesterday, ffmi of 20.7 which i am going to use to justify my sub 350 wilks.
>>36034992
Squats and deadlifts are easier to progress than bench press.
If you find bench press easy than powerlifting will be easy for you.
>tfw tomorrow 5RM front squat,kill me plz
>>36035080
If only it were that simple.
What's happening. I don't feel ill but I've had to poop 4 times today and now my tummy hurts :(
>>36032338
kek 21.8 with a total guesstimate bf%
doing pretty heavy paused deadlifts, some more bench, some rows
>>36033212
kind of embarrassing that the 66kg jr record is higher than the open by 12.5kg
>>36033267
coming from a weak twink, this is objectively true.
cat
Can't even bench 65kg x 8 lads
>>36035276
Yes I'm finally stronger than somebody else in plg
>>36034333
Lads?
>>36035318
Saved you £40
https://drive.google.com/folderview?id=0B0Vyec-yHY6DVmxLeDlMMjBuV1k&usp=sharing&tid=0B0Vyec-yHY6DYmNiMkg1dlZIelU
>>36035318
"no"
>paying money for 3x5
>yfw you realize the *lean* natty limit for 99% of people is barely above ottermode
fucking fake natties man. probably wouldn't have started lifting if I knew the truth
>>36035333
Not for the program, but for rips diagrams on form. I feel like my squat has gone to shit lately, feels a lot less stable, and I want to get a book which properly explains the mechanics of the motion and gives a proper set of cues
>>36034811
>Asks why his arms aren't big, brings up deadlift.
Gotta get dat dere hypertrophy work
>>36035346
>barely above ottermode
inb4 not natty
>>36035435
Oops, didn't read the full thing, please ignore my stupidity.
>>36035346
jeff nippard looks great
https://www.instagram.com/p/BBYeIU6y-B3/?taken-by=jeffnippard
he is like 5'4-5 though
ALEX YOU HERE?
>>36034901
I have all the neccessary compouds to my routine.
And I am eating enough, but all of it simply goes into my back or legs.
I'd like to give up and roll over saying its genetically small arms forever, but I know you can beat genetics meme with work, I won't have the biggest arms but I think work can make them bigger.
>>36035483
ur gay lmao
>>36035483
please post that progress pic laddie
>>36035346
it's not lel, you need to focus on training much more intelligently. Look at Fil, he's swole af.
