General

@Boss great post. Personally for me, decline feels awkward so I usually replace them with weighted bar dips. Places emphasized stress on the lower pectorals so the exercises are quite similar. Also, I've always had a preference for dumbbells because 1. its easier on the shoulders, 2. The range of motion feels a lot more natural because it's not a fixed bar and 3. because I can go lower+I'm recruiting more stabalizers during the lift.

@lbcklownage
It depends on the volume/intensity of the first workout. If you're just a beginner I would say work through it and get adapted to higher frequency training. When you become more experienced, you will require more rest inbetween workouts.

From a strength perspective I believe it is the barbell bench because it's a universal powerlifting exercise and that people don't care how much you can incline dumbbell press lol. Hypertrophy wise I prefer the incline DB press but best of both worlds and include em both man.

day1. Chest/Triceps
day2. Legs/Abs
day3. Back/Biceps
day4. Shoulders/Trapezoid & abs

i do 3 sets
1 of 15, the other one 12, and the last one 10
4 exercises per muscle
legs are 8 exercises in total, working them legs and calves

[quote=xReflecti0nx]best type of bench?[/quote]

It's recommended that you do all 3 (incline, flat AND decline), but most people are guilty of just doing flat with the very rare incline here and there.
In my opinion, it's up to you and which you feel is needed; the variation of bench you choose will not develop the certain part of your chest to the point of absurd proportions.
While you can [i]prioritize[/i] either your lower or upper pecs, you can't isolate either.

@KostyaHeals whey protein has no difference in comparison to any other type of protein when it comes down to the breakdown of the molecule and the process of it.

http://www.ncbi.nlm.nih.gov/pubmed/16174292

^ pubmed is a credible source

[b] we find no significant evidence for a detrimental effect of high protein intakes on kidney function in healthy persons after centuries of a high protein Western diet.[/b]

@gunju246 Depends on your resources. If you have a "knowledgeable"(a lot spew broscience) trainer, I'd say as early as 12 is okay.

@brofist It's just the first part of my program guide(implementing these days), but I'd like to see you make linear progression on SS for 6 months straight. Squatting every session and doing taxing compound lifts would train your central nervous system a lot more than a typical bodybuilding split. Once you start nearing your 5RM I guarantee you won't be looking forward to your next workout.

i suggest a more intense workout plan to anyone
just saying

Eating to much whey proteins kills ur liver

@xreflecti0nx as the guide states, there is indeed overlap in the sense that on a strength routine, you will build muscle along with the strength gains and vice versa. However, it really comes down to the volume and intensity of the routine. Chances are that the volume might be lower for a strength routine such as "Starting Strength", but that doesn't mean that you can't build muscle off of it. Training with the normal muscle building rep ranges induces more sarcoplasmic hypertrophy, which isn't increasing the size of the fibres but increasing the fluid inside the muscle.

Training with a 1-6 rep range would cause more myofibrillar hypertrophy which enlargens the muscles by gaining more myofibrils, which are contractile and can contract and create tension within the muscle. This is the reason why many people like to think sarcoplasmic hypertrophy builds "fake muscle", because it's like filling a balloon with air; other than size it has no other benefits. Also, this is a reason why I place HUGE emphasis on lower rep training. The average football play takes 4.5 seconds, less than 1 second to swing a bat, less than one second to jump for a rebound, and also the same short period of time to preform a one rep max.

As you can see sports are explosive in nature, so there is no point of doing bodybuilding rep ranges if you are training for athletic purposes.

Is anyone good at technical stuff on basil such as embedding and stuff? I will give you credit inside the guide for your help.

[quote=brofist]oh my god i do this, this thread is legit[/quote]

haha i didnt know you still basil bro

oh my god i do this, this thread is legit

[quote=xReflecti0nx]I don't think anyone on basil has the knowledge to cycle properly, because if done so with a proper PCT the side effect should be minimal depending on what substances you use. It's illegal though so I do not endorse the use of it. It wasn't comfirmed that zyzz died cause of steriods, but he was on a lot of tren, GH etc.[/quote]

Pretty much this, a lot of blame is put on AAS or prohormones when the people aren't educated on the topic. Zyzz did die of liver problems( I think) and that can be linked back to steroids.

[quote=ThatBowman]I now have new found inspiration. Thank you.[/quote]

If it inspires you more, that guy died from steroid abuse

just saying . . .

@KingHippo3 My guide has all that covered. If you feel like a bodypart is lacking, focus on it give and a bit more volume and intensity during training will help.

@darkangel Many people have different motives when it comes to working out, whether it be women, personal well being or whatever. In order to be motivated first of all you need to be perseverant and determined about your goal in mind. It would help greatly if you had a passion for exercising as well. Also, having a workout buddy brings out the competitive edge of it, so you might be racing him to see who can get bigger/stronger.

Sometimes if you lose motivation like I do, just search up a couple of motivation videos on youtube. I can't link atm, but some good ones include the second place speech, I am a champion, and Sylvester stallone's "nothing hits harder than life" as well as other bodybuilding/sport videos that you're interested in.

@flyingalmond I have no idea of weight, probably close to 150-160 at 5'8. http://bodyspace.bodybuilding.com/JacqueAttack/

@kinghippo3 No idea, have to see pics.

whats ur stats

@gmbh haha I wrote this guide over a year ago.

Personally I don't plan deloads, I just do it when my lifts stall. I find that I do them more frequently for strength routines though such as SS,madcows, or 5/3/1. If I had to give a rough estimate I would say every 8-10 weeks.

@RugbyBall
If you want to look good at a low BF %, you have to have some mass underneath. 5'11 130lbs is borderline anorexic brah, put some weight on.

@boss
Ey man I'm expecting your help with my guide reconstruction. As of right now I'm just hitting my protein macros and eating whatever I want and its working out pretty well. I do cook for myself, but if I go for taste the nutritional profile is crap and if I go for macros it tastes too plain

Do you cook for yourself?
I'm trying to make a commitment to eat chicken and rice for my main meals 4/7 days a week, but man, that whole kitchen thing is intimidating.
<3 mom.

@Animals74 throwing punches doesn't really have anything to do with bodybuilding, but being agile and having good coordination. You can train to punch harder though, by doing jabs/hooks with resistance coming from behind you(cables) or uppercuts with dumbbells.

@ThatBowman Hope this doesn't bring down the mood, but he allegedly died a while back. However his crew is known for trolling though, so no one has any idea if he's dead or not.

lol only on basil
I'm not like this on the bb fourms

@makidua haha are you a miscer? Yeah that's one of the sections that will be added this weekend.

Your guide lacks a inspiration section with pictures of ripped guys and gals
here i'll help you http://www.youtube.com/watch?v=jhNkaWdcovw