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From what I understand, doing less reps of a high-weight isn't the best way to accomplish hypertrophy anyways. I mean, powerlifters focus on huge weights that they can only do for a few, intense reps. Bodybuilders want more TUT. Lifting a 10lb weight 100 times WOULD require the same amount of...

You're probably not making gains because you train too infrequently. You may actually be sore because of your rep range. I'm not saying it's a bad idea to train that way, but you need to be especially careful of your form when the weight is that high. If you are lifting heavy weights like...

They may be slightly better than pushups, but why buy them? You can do plenty of pushup variations that are much, much better and don't cost anything.

It depends on what kind of training you're doing. They'd do nothing for me.

Muscle is denser than fat. If you're putting on muscle, you're going to gain weight. I think you can get stronger (as you'll become more efficient at the exercises), but you'll reach a point where you need to gain weight in order to get stronger.

Forget about body parts and start training movements. Focus on a push workout, a pull workout, and a legs workout. Incorporate more compound lifts and a lot less isolation exercises. Add some cardio on your days off. If you train movements, you'll hit all the bodyparts you want. I would do...

I wouldn't do a seperate arms or shoulder day. Both of them are incorporated in your chest and back work. Just vary which muscles you emphasize. I personally wouldn't lift weights more than 3 days in a row and I wouldn't lift more than 4 times a week.

There is no way that at 5'9", 130 lbs., eating 3-4k calories per day, that you should not be gaining weight. I am 6' 175 lbs and I gain weight with a caloric intake like that. Also, you're overtraining. There's no reason to do more than a few sets of bis/tris per week, yet you do 2 full...

Cardio after lifting if you can for a number of reasons. I don't think it matters much how long you wait as long as you're properly warmed up when you start. The bad part about waiting is that you have to spend time warming up again.

Right... free weights are the ONLY way to train. Forget about the value of bodyweight exercises, cables, and other types of resistance training...

It's really about shoes and form IMO. Make sure your shoes are tight enough and that you replace them often enough.

I have a question in regards to conjugate training: How would you order your sets? For example, let's say I was in a training week for hypertrophy. Would I do hypertrophy sets first, then power sets, then speed work? Would I do power first? Does it matter at all?

Is it necessary to have a post-workout spike after every workout, even while cutting?

Are there any exercises that target the lower abdominals or provide a range of motion that will recruit the lower abs? I'm seeing pretty good development in my upper abdominals, but my lower abs are lagging. Or is this just about diet (i.e., to see the lower abs the BF% needs to go even lower)?

I think varying grips/movements is always a good thing. Remember, you want to shock your body into growth. Changing splits and varying movements is a good way do so.

calories in - calories out But I doubt you're running for 25+ minutes with your heart rate at 90% of its max.

First of all, you should stop running for a bit. Second, how long has it been since you got new shoes? You should replace your shoes about every 300 miles. It could be because of form, but I think shoes are a common problem for people with shin splints.

I do a lot of cardio and my suggestion is that instead of doing something vague like "45 min light intensity", shoot for some kind of goal (i.e. a distance or a time). Instead of doing cardio 5 times a week, I'd do it 3-4 times a week and continue to shoot for longer distances and faster times...

Have you ever read up on the 5x5 program. It seems very similar to what you're trying to accomplish and there's a lot of good info on it on the web. I think it would fit your goals nicely.

Personally, I think biking is the easiest type of cardio to start with. You can work in some HIIT on the bike very easily as well. That will really help burn fat. I do a lot of cardio and swimming is my absolute favorite.