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hi , ive read all the stickies and was thinking i was gaining some understanding of what i was doing. however , i was in the gym the other day , i spotted one of the trainers and thought id show him my new routine. now he didnt have a lot of time but all he said was , well its ok but it could...

will be the first time ive gone on a cut so just need to check ive got the principles right from what ive read on here. any help or pointers would be much appreciated. right so i know you have to be in a calorific deficit , so means i have to diet. as for the weight training am i right in...

was just wondering how you come back after 3 weeks off. been training hard and seen some good gains in the last 6 months or so , so i thought it would be a good time to take a break and change my routine a little with it being christmas and all that. trained yesterday and was quite shocked...

hi everyone, im just designing a new routine. ive been on the old one 3 months so im gonna take a xmas break for a week or 2 then change what im doing. before thanks to built and some others i was doing a sort of ABA program in a week. thought it was now time to change some of the exercises. a...

how do you periodize your routine? for the past 2 months ive done this week 1,2 3x8-10 @12 rm week 3,4 3x6-8 @8 rm weeks 5,6 3x10-12 @12 rm week 7,8 4x4-6 @6 rm im gonna take aweek off then change my routine and was just wondering what others do and how they find it. or do some people not...

currently taking body fortress whey pre and post workout and body fortress monohydrate creatine pre workout also take multi vitamin ,fish oil , glutamine all are running out so i just wondered what people recommend. i realise the body fortress stuff isnt all that good and as im training quite...

do a two day split on a mon, wed , fri mon chest ,shoulders , quads, biceps wed back, hams, tris fri repeat mon am doing a non linear method of periodization chest db press decline smith press incline flys shoulders bb shoulder press db raise cable rear lat raise quads hack squats step...

by reading the stickies , reading the threads and getting some great advice from people on here (cheers gaz) it would appear that the accepted method is NOT to train to failure. i was just wondering what in fact this is and specifically how it relates to what i do in the gym. i also need to...

hi everyone. this is my chest workout. i do this as part of a split routine with shoulders . i used to do tri's on this day but found they were fried so swapped in biceps (as they were fried on the pull day) and put tri's over to the back day. i do this routine like A B A . so have had max of 7...

do a split A (MON) B(WED) A(FRI) program A chest flat bench press 3x6-9 inclinde db press 3x6-9 dips 3x6-9 followed by a drop set tris cable pushdown 3x6-9 followed by drop set shoulders arnold press 3x 6-9 shrugs 3x6-9 lateral raises 3x6-9 , drop set (thinking maybe bit too much shoulder work...

use their monohydrate creatine every day and their whey protein after the workout and the next morning. problem is ive used creatine before and dont really feel like im getting the same benefits of this particular brand. any ideas ?

im 6 ft 2 230 lbs and been working out hard for last 10 weeks, about 4 weeks ago i hit a plateau where i was not getting bigger or stronger (particularly on my chest and biceps, my best parts). so i went through these forums and basucally found that i was massively overtraining. so with the...

hi, im new to this site, and after encountering a problem with bicep development i thought id post on here. got lots of good tips from people and read a lot of the articles on this site (which is very good i must say). anyway from what i was told i was basically doing way too much , completely...

hi, been training quite heavily last 2 months and am getting very tired and of course wanna give my body the best results. now i know diest is key and i would say that mine isnt the best. so i wondered if i should be taking a protein supplement ? i also take creatine. thanks in advance

hi everyone , just joined so go easy with me done weight training on and off for quite a few years now. however, in the last 3 months ive decided after a break to go for it. i realise i may not be doing it the proper way but i go to the gym 3 times a week and do an all body workout which takes...