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I've been doing this program for a while and have had great success. The one thing I havent seen anybody mention is the accessory excersizes (Dips, Pull-ups, and Abs). I guess some people think its too much, From my experience the Dips and Pull-ups are great. After about 2 weeks add these excersizes and thats your arm work. When I first started I couldnt do a pull-up, now im doing them with added weight. I think these excersizes have helped me gain alot of strength...I recomend them.

And just as important... You've got to eat.

I'm a bit new to weight lifting.. but this is what I can do. I started on the 5x5 but is it good for gaining mass? That's my main goal... or is it more for strength training?

Ok, so i checked up how to do Pendlay Rows and Power Cleans on youtube. At my gym i dont have access to ( i dont know the proper name) the long benching bars. My gym only has ( dont know the proper name) The ones you use for barbell curling, it has an outer grip and an inner grip. Yeah so i was just wondering, can you power clean, deadlift, squat, and pendlay row on a smith machine?

If your gym only has a smith machine and no racks and regular olympic bars...get a new gym. Seriously.

No, you absolutely should not be doing any of that in a smith.

You also should not be attempting power cleans. First of all you could probably go your whole weight training career without ever touching an olympic lift. But they are very technical and you need to establish a basic base of tecnique on the traditional slow lifts before you add in something like powercleans. And then you really should have someone show you and supervise you.

Just do the rows and you can put in pullups like Boondock says and dips if you want. Pullups are a fantastic exericise to have period and they will help grow you biceps which you are so concerned about. You really don't need any extra tricep work but again you can do dips....

There are lots of journals on this right now so check them out.

Again, a 14 year old who's barely ever done deadlifts should not be attempting powercleans. But if you ever need good video instruction on any olympic lifts go to Crossfit.com and click on exercises and demos. Doing a youtube search is no better than asking your aunt Gertrude about it.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Boondock, pull ups and dips are great because they are also compound exercises. What I was referring to is what he wants, which is just BB curls and simple tricep exercises like extensions and puchdowns. Stick with compounds.

And how does your gym not have an olympic bar? How do you bench press, deadlift, squat?