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Thanks for the clarification guys. Great thread. I don't claim to be an expert, but I think you get my point. There are two very different ways to lift (powerlifting & bodybuilding) and you yield very different results.

I would try to do more barbell pressing exercises vs dumbells. That should help even out your symmetry a bit. Dumbells have their place, but barbells are the way to go.

I really think that you are talking about two different things here. Compound movements are for building muscle mass and strength. Especially when you are just starting out. You don't get a big chest from doing cable crossovers, you get them from various angles of bench pressing, as well as...

8-12 rep range with about 30 - 40 seconds rest between sets -- that's it... This will stimulate sarcoplasmic growth.

There is a huge difference between strength and bodybuilding training. There are myofibril and sarcoplasmic fibers that get stimulated when doing rssistance training. Powerlifting mainly stimulates the myofibril area. You can still grow, but you are usually lifting in a 1 - 5 rep range...

I am 45 years old and just recently did a deload week. I went only 50% of my 1RM on compound movements and cut sets in half. It did wonders for my shoulder joints and also my entire body. I felt more refreshed when I came back. I did indeed get a bit weaker by a couple reps. But, that...

I usually do about 10-12 sets. Training chest once per week. I am 45 years old and I cannot do my bodyparts more than once per week with the exception of abs & calves. My workout is as follows and I switch up every 8 weeks or so: Either Barbell Flat Bench or 30 degree incline barbell press...

Both of these guys are just "freaky strong" as well as huge. But, the trainer - Oscar - is who you really need to listen to when watching these episodes. This guy has a ton of knowledge and tells it like it is.

Kudos to anabolic 5150. Diet is the key. You have been away from resistance training for 4+ years. I am sure that your diet is not where it needs to be. When you are training, you need to ensure that you are taking in the proper amount of nutrients at critical times. Two of those critical...

There is no need to use heavy weights on dumbell pullovers in the gym if you do not have the nautilus machine. A medium weight for 10-12 reps is very effective for this exercise.

This is a great article. I love his advice on doing pullovers first. They really help stretch and warmup the lats before you get to the other exercises. I also love his advice on reverse grip pull ups or pull downs. They engage the lats much better and both the top and the bottom of the...

Dips are a geat exercise for both the pecs and tri's. But, I would suggest that you lower the weight a bit. Sets of 3 aren't going to help you gain size. I would suggest a rep range between 8 and 12.

I train rear delts and traps on back day. Because of the rowing movements, you are engaging the traps and rear delts already. So, by doing some shrug work for traps, and then some face pulls, reverse pec deck, and rear lateral raises for rear delts, you are really hitting those muscles hard...

My advice to you is to split up shoulders and chest into 2 different workouts. You are doing way too much pressing for one session. You may be overtraining. When I start my chest routine, I make sure that I am totally warmed up. I either ride my bike to the gym, or do 15-20 min on the...

I personally like to do deadlifts & hyperextensions at the very end of my leg workout before I do calves. You may not be as strong as you would be if you did them on their own day, but it forces you to execute proper form on this very important exercise and also not too get too cute and go...

IMO, you are pressing too much. That is why your shoulders are feeling the way that they are. I am not sure how old you are, but I am 45 and there is no way that I could do that much pressing in a week. If I were you, I would split up shoulders and chest and do each only once per week. Your...

I also use modern bcaa. Pretty good. Dymatize also has a reaaly good one called recoup. Has bcaa's & glutamine. Pretty reasonable too.

Dumbells give a much better range of motion than barbells. I am surprised that you cannot push heavier weights with barbells. As for getting help getting the dumbells up, it is wise to have a spotter in order to avoid a freak injury to yourself that would keep you out of the gym for an...

Unless you are on gear, it is not smart to train body parts more than once per week with the exception of calves. If you are on gear, your body would be recovering faster and you could probably make it work.

WTF was that???