[GqArtguy]

Originally Posted by tasinquefield

Get bigger The most important exercises to increase your overall size are back and leg movements such as squats, dead lifts and bent-over barbell rows. They work your whole body. No one wants to do dead lifts or bent-over barbell rows—it’s difficult, so they skip it. But you hinder your overall growth if you skip training a major body part. Training your legs, for example, boosts your metabolism like crazy because it’s such a hard body part to train. And with a faster metabolism, you’ll get more muscle growth because faster metabolism equals more muscle repair and more growth all over.

Training legs doesnt boost metabolism because its hard, its because its usually done with compound movements. But whatever.

Get a six-pack Everyone has some ab development, but you need to get your body fat down to at least 6 percent before you’ll actually notice your abs. That means adding 30 to 45 minutes of cardio exercises at least five days a week—preferably before breakfast or after a workout. When it comes to working your abs, you don’t want to get bigger by doing exercises with weights—that will just increase the size of your waist. Instead, tone your abs with free motions. Work your abs every other day with exercises like crunches or hanging leg raises.

I think that with distended abs and such that some BBers have, this may be a vaild point. I dont think any natural person will have abs so thick that it takes away from the rest of the body.

Make your waist look smaller You can create the illusion of a slimmer waist by increasing the width of your shoulders. Extend your shoulders by working the outer head of your deltoids with side lateral raises—that’s where you sit with your arms to the side with dumbbells and then raise them up. Also, wide-grip pull-ups add a lot of width on your back and will help give you that V-tapered look.

I doubt most people would know which head was the lateral head, hell people who think they know what theyre saying use medial delt. Dont get the knock on the outer head comment.

Lat raises are decent if you can do them, he didnt say to not do OH pressing. I do not agree with the wide grip lat suggestion. I hear it helps stretch the fascia and allow room for more growth but Jay also goes to a massage therapist for this so I doubt this will help the average person. Ive had rock climbing clients blow their shoulders doing wide grip shit like that.

Increase your bench Here’s a guaranteed way to get your max up: Three times a week do six sets of 10 reps with half your maximum weight. Bench-pressing is more about technique than strength. It’s about the mind to muscle connection. When you’re lifting really heavy weights, you get sloppy. Doing reps of the lower weight will get your body in tune, let you focus on form and build your secondary muscles. After two weeks with the lower weight, when you max out, you’ll break your old record.

I think this would work if you corrected someones form. I see lots of guys scramble on max attempts or allow compensation with other areas to move weight. I think a form check and finding the optimal groove would be beneficial. After that, then another plan could work.