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I actually think that my back needs work. Do you think I would be fine with doing two sets of each, on every workout. I'm always worried about overtraining because I feel that's what held me back in the past. Thank you in advance, for any advice you can give me. I've made the best progress doing...

Sorry, I missed that. I alternate between the two (Monday pull up, Wednesday row, then back to pull ups on Friday), so I never do the same one in the same day. I should've stated that more clearly in my post. I do the same for legs, hack one day, then leg press the other. I do agree that the...

Do you have a seated calf machine because that's what I do mine on?

This is my routine and I followed the 2 weeks of 10s and 4 weeks of 5s. I didn't do the 2 weeks of 15. My avatar is when I weighed 132lbs @3.8-3.9% bf now I weigh 161@ 8% I'll post another pic, when I cut down for the next contest. sets 2- flat bench with warm up set 2-narrow grip bench for...

@Jester thank you very much, now just trying to get my legs up to par for my next contest.

I'll first give you a little back story. I've been lifting on and off for 25 years but never seem to grow as much as I wanted. I've always had a very lean hard look but I wanted much more size and spent years reading different theories on how to build muscle. Last year I stumbled across this...