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I'm trying to improve my squat weight. Working in the 5-8 rep range. Recently, when I reached approx. body weight, i started feeling a pain in my lower back when i did the squat. So, I skipped legs the next week and the following week went heavy with leg press instead. This time also I got a pain. I...

To build muscle, is it necessary to have a calorie surplus? Or is sufficient proteins enough? There's a site called musclehack which recommends a calorie deficient diet with extra proteins to ensure muscle gain with minimum fat gain. Not sure, but I think its called mans and glads diet or something....

1. Should you workout forearms seperately? If so, how often, how many sets, and what is the appropriate rep range? 2. How much protein does a person need per day? I've heard 1g/kg, 1g/pound. 3. If you wanna build muscle and burn fat, which should you do first? Build muscle then burn fat, or burn fat...

Ok.
Thanks for ur help guys.

Despite the risk of soundin lyk a pessimistic wuss, i stil hav to say:
My stats from Jan 2011 is very much the same!
:(

U see, thatsa the point. I did set a goal. I wanted to squat, bench press and deadlift my body weight.
But the week, i jus cnt get out the next rep. I fail before i get there!
Thats my main problem.
Be it bench or isolatn like bicep curls.

So basically, you guys suggest that I should reduce my reps and work with heavier weights, right?? Build my strength, then think of hypertrophy? One other thing. Can you think of any reason why I'm not able to increase the number of reps the following week with the same weight of the same exercise??...

Could you give me an example of a workout for strength gains?

Now, the most depressing thing is that, when I look at my log, I notice that one week i can do 2 more reps in a particular exercise, and the next week, it goes 6 reps down. So in the end, if I look at my stats 1 year back and right now, it's either the same, or worse now!!

Oh, and one other thing. If you don't feel the pain in your muscle the next day, does that mean that you're not training with enough intensity? About the deadlift: I've been doing the deadlift for only about one and a half years. That's when I started serioulsy searching the net to find out what I m...

Wow guys!! Thanks a lot for the replies!! Yes, I try to push myself with each workout. I try to get one rep more. Thing is, I usually fail before that. My aim was to at least squat, bench and deadlift my body weight. I weighed 67 kg 3 months back, before I started eating lots of calories. Then I put...

First I'd like to say that I stopped writing down weights and reps for forearms and calves cos I saw absolutely no progress or development in them over 4 years. For forearms I do 2 sets each of cable forearm curls and cable forearm reverse curls usually. Sometimes I add some barbell behind the back ...

Hello guys. I really need some help here. I'm a 23 year old Indian guy. I currently weigh 74kg, and I'm 167cm tall. I have been working out for over 4 years now. Right from the start, I noticed that I failed to make progress. Initially I discovered that I was over-training, so I changed my workout. ...