you do realize your statements basically mean shit to us as of right now right? like -dan said, Vids or gtfo.

well first of all adix4, you didn't yet uploaded your bench video. people here won't believe if you didn't post drill/video so why bother saying that you can deadlift 365lbs if you can't even provide a video? Ever see a forumers here do what you did? No. They back their words with video proof.

    If you’re above 15% body fat (about 24-27% for women), diet first. If you can get to the 10-12% (19-24%) body fat range or so, I think you’ll be in an overall better position to gain mass. Trying to get super lean will probably end up screwing you in the long run because your body will be primed to put back fat on (and most other physiological systems are screwed up as well) when you get super lean.

    After finishing your diet, regardless of how lean you get, take 2 weeks to eat at roughly maintenance calorie levels before starting your mass gaining phase. The reason has to do with the physiological adaptations to dieting described briefly above. Although you can’t reverse all of them short of getting fat again (or fixing the problem pharmaceutically), 2 weeks at maintenance, which by definition should be higher calories than you were eating on your diet, will help to normalize some of them. Leptin, thyroid, SNS output should improve a bit, along with other hormones, putting you in a better place to gain mass without super excessive fat gain. Make sure to get at least 100 grams of carbs/day or more during this phase so that thyroid will come back up.

    Only try to add mass/bulk until you hit the top end body fat percentage listed in #1 above. So that’s about 15% body fat for men and 24-27% body fat for women. What this would mean in practice is that you diet to 10-12% body fat for men (22-24% for women), eat at maintenance for two weeks to try and normalize things, and then add mass until you hit 15% body fat for men (22-24% for women) and then diet back down. Over a number of cycles, you should be able to increase your muscle mass while keeping body fat under control

you probably dont see it, but making claims like that on an internet forums requires proof. Judging by your reputation in this forums, how many do you think would believe you would post the 365lbs vid?

at the very least start posting vids. your 335 would do fine for now.

its not as though we can meet you irl and actually see you do it.

and ive given up asking you for your 2xBW bench, since you said you gained weight, it would be a 120kg bench, which is HIGHLY improbable given that you couldnt provide a 100kg bench.

the calories should be in the right track already, but the source of calories, i only make sure i eat about 90g of proteins a day, the rest, will be carbo or fats, sometimes carbo more, and sometimes fats more, is it alright?

any tips for minimize fat gain when bulking beside doing a 500 or less calorie surplus diet?

tl;dr

bleh.
fat gripz surely limit my rowing strength and forearm is in burn

lol no. u stop making claims of lifts you cant back up with vids.

and dipping 5 plates? seriously? back that up i dare you.

i just made a dip belt today by following this website!

http://forum.bodybuilding.com/showthread.p...29214841&page=1

chain price i don't know pasal dekat my house ada banyak chain

and also tak pakai duct tape pasal chain muat muat masuk dalam insulation pipe

tried putting LMAO0.5PLAETEE!!!11! (45Lbs) when dipping, feels good

Musclemaniaclub sell them and bata sell them too.
Err can't tell they're worth cause basically they'r just 2 pieces of rubber,what they're selling their idea but I guess for a weight lifter as you(since leaving heavy on poundages is your priority compare with buiding physique),I guess that's a good investment.

Will it increase your deadlift PR?

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Added on June 21, 2012, 8:09 pm
Will it increase your deadlift PR?

i love the rep scheme but 5days minimum, phew...

Thanks guy for all the tips.

Today I went to the gym again to do the routine mentioned above, but this time some complications arose.

After I did my sets for squats, I was helping my friend spot for his squats at the squatting station (at least I think it's the squatting station). He's strong but he did something lighter than what he used to do at another gym which was 45lbs at each side. He's short, so after I did my sets we had to move the bar lower down, but the 45lbs weights were semi-"melted" so they got stuck to the pins when we were trying to move it. So we both had to move to one side to try and pull the weights out of the pin, not knowing that it was falling off on the other. So this ang moh guy came and put it back to place for us without saying anything, we thanked him.

But after that, we attracted alot of attention when my friend was doing his set (which he did without much struggle). This lady trainer came up to me and told me to ask him to stop as it was gym rules, and that it was dangerous and we should use the static machines to build more muscles before attempting this.

My friend was pissed, I confused.

Was there something we did wrong? Are there marchines to substitute the deadlifts and squats in the Jaya gym?

how long each session, adix4? 1 hour?

whatever it is, you must increase your strength gain

That is good, hope to see your video 
And yes, pendlay row do make your lower back pain a little bit. Your back have to be straight + the weight that you lift from the floor thus the lower back pain sensation. Sometimes I fail on pendlay rows not because of the weight is heavy but because it tax the lower back.

Just asking, do you do max effort on those 3 days?

Adix4, u do deloading week right?

I've always wanted to do deadlifts. I'm having lower back problems. Usually spine should be something like an S shape. Unfortunately my lower back is straight, so pratically its something similar to a ? shape. Plus, my spine is curved, curved as in my left upper core is stronger, my right lower core is stronger, causing my spine to be 'pushed' into a minor S shape. I do lower back stretching everyday but back to the story, isit recommended to do deadlifts?