Also, you can't look at someone like diesel and follow his routine. why? Because diesel has a solid base of muscle and has been doing this for YEARS.

http://www.leangains.com/2011/09/fuckarounditis.html

Val, since you first started asking about squats and SS I've been on the same system....how much have you gone up in weight in squats, deads and bench since then, what 4 months ago? Lots of lost time.

Val, I've spent enough time posting information to you so, this will probably be my last attempt at helping you. I notice you already want to change routines and are curious to ask every single poster you think has a "nice body" what their routine is.

Here's the deal. Straight up. You have zero muscle. You're completely non-athletic and you're built like a 12 year old girl. You need to maintain compound lifts and eat and do cardio. That's it.

You're asking about bicep exercises? Dude. You won't build biceps without putting on muscle on your whole body.

Here's the deal. Straight up. You have zero muscle. You're completely non-athletic You need to maintain compound lifts and eat and do cardio.

i will agree with this... he defintiely must maintain compound lifts and eat to add some muscle... cause even though he's lost 20 pounds his musculature hasn't really changed much at all...

i will agree with this... he defintiely must maintain compound lifts and eat to add some muscle... cause even though he's lost 20 pounds his musculature hasn't really changed much at all...

but i don't think it will hurt him to add some other movements... it'll keep it fresh for him and he won't tire of the same thing week after week... compound lifts must be the basis of your program though...

He needs to stay on the program until us plateaus. I recommend a intermediate program with assistance work then.

I disagree with you ob1. If he is still losing weight he's not eating enough.

He's still fat. He has plenty of stored energy.

He's still fat. He has plenty of stored energy.

Meh, I give up. Have at it.

instead of listening to us HX guy, you need to seek the help of a professional nutritionist and not eat canned sodium filled chicken on lettuce with tapatio and lemon juice all over it.

I stopped eating that stuff man, found something that tastes much better and doesn't smell horrid like that did.



Ingredients: Shredded chicken breast meat with cooked out juices (chicken breast, water, onion, salt), Cultured dextrose, Salt, Garlic powder.

Per 3oz serving (I have 6oz twice a day)
Calories: 90
Protein: 17g
Sodium: 220mg

like I said, nutritionist, you should be eating roughly 6-7 oz of chicken per meal for at least 2-3 small meals daily. add up the sodium of that chicken you're eating and you're ingesting a fuckload of salt, that salt in turn will retain water, the same water that will puff you up instead of showing definition and striation.

in a general sense I'm not on silocks level of breaking down whats bad for you and yada ya.

no he doesn't... the SS is not an end all... you guys openly admitted it's a short term program due to the fact that it ramps up weights every workout and gains are very quickly hard to come by...

form is the key here, and a traditional split with a heavy focus on compound lifts instead of worrying about hitting new PR's every workout would not be a "bad thing"... some isolation lifts would go away in helping to make up for his deficiences in areas...

He doesn't have to add muscle. He needs to tone up his genetic muscle first. Which he hasn't.

So he needs to be on a proper lift/ cut diet or if he insists on taking your route then he needs to add a ton of cardio.