7 Days to Ultimate Leanness

Have you ever seen an optical illusion? A sketch of a young woman is actually the face of an old lady; or the outline of a bird, an old man. Look at them long enough, and all of a sudden you see the image in a new light, bringing new depth and meaning to the artwork. Well, it’s time to take a good, long look around the gym for some of the best chest exercises that you’ve looked at but never really seen. Look hard because they’re there. In fact, they’re closer than you think.
 

That’s right. We’re pointing to the bench press. Long claimed to be the single-best chest exercise to which nothing else could compare. We dare you to take another look at the bench press. We found two that are better than the standard bench press. But rather than have you run to other areas of the gym in search of that holy grail of chest equipment, we have to clarify the asterisk we placed on that previous remark. What we’re really trying to tell you is that there are some pretty incredible techniques that can make the all-powerful bench press even mightier than it already is. Techniques and methods that, when done properly, can add pounds to your bench and inches to your chest all at the same time.
 

We stand by our statement that both techniques are superior to the standard bench press. All that’s required is for you to take the time to look, learn, perfect and perform them. If you do, your chest will never be the same; if you don’t, it probably will.

First things first:
There are many reasons that bulking diets fail but here are a few of the most common reasons:
1) Calories are not high enough and putting on muscle mass fails

2) Calories are too high and macros percentages are not in check. This in turn leads to putting on sloppy weight (fat) as well as muscle.

3) You are BULKING, not CHEATING. Cheat days will be factored in, but your food choices should still be healthy. All diets, whether cutting or buking, need to be monitored. This means that watching your insulin spikes and TYPE of carb intake is still important.

4) You are what you eat. It’s just that simple. To simplify, you eat crap and you will look like crap.

That being said let’s talk calories and figuring out daily needs

Harris Benedict Formula for Calorie Calculations
“The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).”

Deadlift

“One must train the deadlift in a multiyear plan. An 8 or 12 week cycle won’t work. For example, it may take 6 months to raise your hamstrings up to acceptable levels.”

Deadlift records have made little progress in recent years. I believe it is easy to add pounds to a squat or bench press due to more progressive equipment. The supportive gear, in Westside’s opinion, pushes one to gain bodyweight to increase the squat and bench press, but anyone, including myself, can tell you, if you’re too heavy, your pull is destroyed.