ExRx.net

depends what results you want really. to me it looks rubbish as you'll end up with a toned top torso but puny legs. at least put the leg exercises first - they will help the rest of you grow. having them towards the end of your routine doesn't make any sense - you won't be able to give them the dedi...

tonight is day three of my split *all reps are 10-6 bent-over bb row (4 sets) 62k wide-grip lat pull-down (4 sets) 57k seated cable row (3) 57k ezb upright row (3) 35k standing ezb bicep curl (3) 25k seated incline db hammer curl (3) 12/10k ab-crunch (3 sets) reps of 20 with b/w tomorrow is my day o...

Hi Marko - interesting plan. One thing is ambigous - do you mean you have increased the weights you are lifting by 10lbs per week or that you have put on nearly a kg in weight for 3 weeks running? if it's the latter then you must be eating some serious food because the reps you are doing are too hig...

i agree. you probably have found the same thing with your calf muscles also. some people have muscles that cover their whole lower leg, others have a golf ball which is found just below the knee. it's genetics i'm afraid - and no amount of weight training is going to change that with any pleasing de...

i always do 5-10 mins cardio to get my heart rate up; usually on a bike, treadmill or rower. never the cross-trainer as i think they're a waste of space. then i will lightly stretch the muscles i intend to train - no more than 6 or 7 seconds as i believe, in my experience, that this can affect the w...

try press-ups or bech press superset with cable cross-over flye. this won't make you massive as you wont be able to lift anywhere near the weight you need to grow by supersetting. but it will give you a good pump.

that was me by the way. forgot to log in!

Hi everyone - just found this website last night. What a great find. The forum looks new - hope you will be able to give me some decent advice. I've been training 4/5 times per week for about 7 years and consider myself intermediate/advanced for most exercises. i'm constantly changing my routines in...