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Hold on, my program has all the basic compound lifts! Let see: squat = check, deadlift = check, bench press = check, and military/shoulder press = check. Sure, at the moment I cheat a little bit on the row by using a machine, but I'm currently practising my free weight row, and compensating with the...

So I think this is the cut down routine that I will pitch to my trainer is as follows. I think this addresses some of the "horribleness" of what I've been doing: Day 1 1. Shoulder Press (dumbbell) 2. One Arm Rear Delt Row (cable) 3. Lateral Raise (dumbbell) 4. Front Raise (dumbbell) 5. Rear Lateral ...

I'm confused by the division of the chest into "upper", "middle", and "lower". By "chest" most people mean pecs, and they have 2 divisions, not 3. A few quotes, all from different authors: For my chest, I divide it into three parts - lower, middle, and upper chest. http://www.teenbodybuilding.com/b...

Simple, yet complicated question: how much of each majour subgroupings of fat should I be eating relative to each other? That is, what is the balance to aim for between saturated, monounsaturated, polyunsaturated, and natural trans fats?

Personally, I am very big on fat free yogurt and consume 1-2 large containers daily. If you can handle the lactose, it is insanely good for digestive health, and one of my favourite foods in terms of taste. Why fat free though, you ask? As with all milk product, the bulk of the fat in yogurt is satu...

Wow, I had no idea there was such a large spectrum of multivitamin performance! If one can't afford to blow ~$60 a month on a safety net, is there still value in taking a cheap multivitamin, or is that going to be next to useless?

Quote Peter FWIW this list at whfoods has been handy for me: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84 I don't get it. If the whole hubbub is about balance between ω−6 and ω−3, why advocate eating walnuts? They have a 4.2:1 ratio between the two, going the 'opposite' way: http://www...

Why don't you tell us what your doing, training and diet wise already, and i'm sure you'll get some great advice. Other guys here are better versed than me to give you advice on bullking up but i'm sure all the answers will be quite similar anyway - eat big and lift big :) I've already posted the r...

KPj

Height: 5'9
Age: 21

Untrained:
Weight: 165-170lb
Bodyfat: ~15%

Currently:
Weight: 155-160lb
Bodyfat: ~9%

Goal:
Weight: 180-185lb
Bodyfat: ~8%

Sorry if I am becoming a bother with my incessant barrage of questions, but you guys are too good a source of information to resist! :smile: 1. Is doing both flat bench presses and decline bench presses redundant? -I've read on these boards that the two exercises are one and the same in terms of tar...

In my experience on this forum and in the gym, people that ask about muscles like this aren't looking to bulk them up. Normally they have some kind of problem or think they do, came across a commonly weak muscle (like Serratus Anterior), and want to know more. Bingo! I recently realized that I have...

frogbyte, Masterfully put! You've hit the nail square on the head in terms of your description. Being able to lift a weight 90-95% of the way with absolute ease, but then struggling to do many reps at all of the last bit is frustrating as can be! Otherwise, I actually find the low hardest and most ...

Matt Z wrote:For Dumbbell Shoulder Presses I touch the dumbbell to my deltoid for each rep.

How important do you think this is?
I've wondered if it would be worth doing, but usually only lower the dumbbell parallel to the ear.
That last little bit is both extra difficult and feels unstable.

Theoretically, if one hovers at about their metabolic requirements without going for a clear-cut bulk/cut, wouldn't even a small surplus (provided that one is training) be utilized in muscle growth while any deficiency result in fat loss? Obviously both can't happen at exactly the same time, but is ...

I think the OP means these: http://www.exrx.net/WeightExercises/Ser ... Raise.html