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Anonymous
>>110993 have more than just marathon bars for protein, but whatever. also, size is a function of genetics more so than anything else, so you might just be in teh sucks
heavy weight exercises = mass building more than anything else light weight exercises = strength building more than anything else
^^^ this does not mean light weight = tone.
Military (bb or db, i do db cause it's less of a hassle and it looks more impressive when you put up twice as much as most fags use for their bench) heavy weight
Side flyes; keep your back from getting in on the motion, it helps if you have your feet close together. light weight
Front flyes, same thing. light weight
Upright rows are ok i guess, i don't do them b/c i always end up tweaking my shoulder pretty badly when i do them. Mid weight
Push press is solid too. Heavy weight
tl;dr you wanna get big, you gotta lift big, you gotta eat big. Go heavy on ALL your shoulder lifts, esp. military and flyes. Have more than just marathon bars for protein. Shakes are cheap and easy, and tasty. rock the tuna, chicken, and beef.
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