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420chan is Getting Overhauled - Changelog/Bug Report/Request Thread (Updated July 26)

Compound lifting

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- Sun, 12 Feb 2017 13:11:57 EST kgoQPWvk No.93920
File: 1486923117900.jpg -(259372B / 253.29KB, 1242x1239) Thumbnail displayed, click image for full size. Compound lifting
Tell me more about compound lifting
Basil Sorringnig - Tue, 14 Feb 2017 01:12:04 EST L1txwjLH No.93923 Reply
its the objectively superior way to train, get strong, and make people perform better in sport if paired with some sport specfic movements as well

dont get me started on squats man, the carry over to athletic performance is so niche man

Biceps Literally Not Growing

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- Sun, 22 Jan 2017 03:20:57 EST f4LsUw1/ No.93850
File: 1485073257925.jpg -(1661746B / 1.58MB, 1676x2536) Thumbnail displayed, click image for full size. Biceps Literally Not Growing
I do not go to the gym and only really do brief workouts at home 4-5 times a week. I mainly focus on doing pushup variations, ab workouts as well as doing a dumbbell workout 2 times a week. My biceps and triceps have been growing really really slow and don't know how to increase my gains. I don't have a gym close (trust me there isn't one close and don't live in the West) so I use dumbbells.

I start off with around 12KG and do 3 sets of 10 reps on bicep curls, then increase to around 14KG. I then do hammer curls with the same weight and routine, then do a few other exercises like sitting down curls. I eat healthy and my only real downfall is beer 2-3 times a week. I intake enough protein for muscle growth but nothing crazy. How can I improve with what I have to work with? I was thinking maybe callisthenics...
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Fucking Grandfield - Mon, 23 Jan 2017 19:10:37 EST L1txwjLH No.93859 Reply
you are now past the point where your energy and force production from your biceps will not require larger muscle mass, but actually you are increasing your arms ability to oxidate fat for endurance performance. Once you can lift it 12 times for 4 sets, you are basically maintaining your size and the only option is to do more reps, which increases endurance.
Martha Chanderwater - Wed, 25 Jan 2017 14:40:50 EST L1txwjLH No.93874 Reply
bodyweight hits a plateau really quickly, you will need to diet and lose bf to see any respectable results now
Ernest Blipperfield - Sat, 11 Feb 2017 13:04:10 EST 3nkdruQk No.93915 Reply
bullshit, just do harder variations to just hit certain muscles.

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