The only thing I hit twice a week is my girlfriend.
Nah just kidding, I actually only hit chest twice a week, I don't think I could take hitting legs twice a week, make sure to be careful not to over train! Do you do the same exercises twice a week or do you perform different exercises?


And I did some standing shoulder presses today, with 105kg / 230 lbs. Heck, I wish I could do that exercise every day, for me its THE exercise. 

Been on a cut for months now.

I got fat af on my last bulk.

Mostly because my previous cut hit me with massive body dysmorphia and I got paranoid.

So I bulked again with half a cut and got up to 96kg.

Which is fine if you're 6ft tall but I'm a manlet.

Had like 17.5inch arms which I suppose is okay and all.

Anyway yesterday I hit 79kg and I've only lost an inch or so on my arms.

Would look bigger if I didn't the most defective genetics for chest.

My back is huge but it's my chest that lets me down.

Been training for years (boxing before I started this body building shit like 2 years ago) so it is genetics, I doubt I'm doing anything wrong with my macros, been hitting those bitches every day but fuck me has my chest always been the shittiest thing.

And it's not like my chest days are weak, on my peak was hitting 50kg dumbels for 12reps a set for incline press.

But fuckity fuck fuck haha.

Just had to get that off my chest anyway

No pun intended.

Never going to get that fat again in my life.

Oh sure.

Let's see...

My usual chest day would be divided into 24 sets.

That's the average sometimes I do more.

Only 8 of those sets are presses.

And I've never been one to believe in lifting too heavy, if it doesn't feel right I'll lower it. The only times I'll hit really heavy is when I'm doing strength days where I'll just do the usual to-the-book 5x5s.

Thing is it's always been like this.

Of course it's grown.

But I know beginners with larger chests just with their pushups.

As a boxer I used to do hundreds of those a week, so I should have had a solid foundation when I started.

Which I did.

But it's never to that extent.

I do have some leftover gyno from when I was overweight at 13.

My size does tend to come from my arms, shoulders and back.

My legs aren't perfect but they aren't tiny either.

lol had to throw tons of jeans away because they couldn't fit through.

Could that be it?

Hahahaha, I do different movements on the second day. So for example on my leg days(monday and thursday respectively) I have a squat dominant day and a deadlift dominant day. 

Monday I do low bar squats, deficit deadlifts(very light), front squats, cable pull throughs, and hyper extensions. 

Thursday I hit deadlifts, High bar squats, goblet squats, stiff legged deadlifts, and pallof presses for my core. 

It is high volume, but I have been bulking for almost a year now. So i am not worried about over training, plus I get plenty of sleep. I finally broke my body weight plateau, I was stuck in the 160's for a few weeks, it kept fluctuating. I made 171 lbs the other day and im very happy with it. My plan was to stop bulking at 165, but I still have some ab definition and im hungry for more growth, so the bulk continues into december. Unless I start felling fat lol.  

Also does anyone have some tips for improving my overhead press? I am embarrassed by how terrible my ohp is.

Brah part of this is being comfortable with yourself. Surround yourself with positive, I have seen guys with body image issues and it usually leads to unhealthy behavior.

If Fighting mma will make you happier go for it, but your numbers sound pretty good to me. 

Hahahaha, I love broscience, dom is sort of my idol. 

And I am still at brotege level tbh, but I am very close to graduating to gym bro. I still have a ways to go.

Well, you are asking the right person here, I'm an overhead press fanatic.  How much do you press and what do you think is your problem?

If your overhead press sucks do the following: 

* Incline bench presses. To lift heavy stuff over your head you need your upper chest! Hit it hard! 

* Close grip bench presses. For OH press you need your triceps, and close grip bench press is the best triceps pushing exercise there is. 

* Goblet squats. Do them heavy in the 5-6 rep range. For a good standing overhead press you need first a solid foundation for your arms. With GS you train to make your core a pillar of concrete.
I do goblet squats with 105kg and this has aided my overhead press significantly.  

* One armed standing shoulder presses with dumbbells in the 5-6 reps area. IMO thats the best shoulder strengthening exercises, it also trains your core. 

* Close grip barbells shoulder shrugs. You need a lot of peak lat strength during the press, go heavy on your shrugs and keep it in the 5-6 rep range. 

* And last but not least proper form. When doing standing overhead presses flex your butt and thighs hard like you
are doing squats, to keep your spine straight. Palms must be a little more than shoulder width apart. Use a semi-suicide grip. 
When lifting the weight make sure your upper back is assisting the lift, it should pull your shoulders back when you press the weight. Do not lean too much or your you'll crush your lower spine. 

But you should dedicated a full day to your shoulders! Shoulder exercises are too awesome to just ''throw'' them into your regular exercise schedule.