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when you do shrugs, for those who do them, do you lift your shoulders straight up and down, or do you kind of pinch your shoulder blades together and go up?

Is 3 months to long for a break? I am going to start up soccer at the end of this month, and i will not be able to work out. Is there some way to keep what mass i have now? or will i just have to regain it all back?

I think i have hit a wall. I have been doing the same routine for about 6 weeks, so i know its about time for a change but for the last 3 weeks, i havent made any gains at all. I either can only do the same reps as i do the previous week, or i do one less.....What should i do? am i not eating...

Anyone know where to buy good, cheap, bulk protein online?

When i do 5sets of 5, the weight is incriminted by 5 pounds, and for easy numbers, let say i can dumbell press 10lbs for the full 5x5, but when i move to 15 i do 5 for the first set, 4 for the second set, 2 for the third set...should i move the weight back down to 10? or stay at 15 and just do...

Is HIIT done while working out? or do I stop working out?.... Here is an example Monday- Workout Tuesday- HIIT Wed- Workout Thur-HIIT Friday-workout Saturday- HITT sunday- off Could i do that?

Is it better to have a Spotter help you with those last few reps you can't get up or is it better to just stop at what you can do by yourself?

I really dont think i'm doing enough sets for each muscle group. Here is what i do for my back, and the set number is about the same for each group. Seated rows Reps 10 10 10 Lat pull down 10 10 10 Shrugs 10 10 10 Is that enough for my upper Back?

Everyday after school i have a 2.5 hour long practice....i was thinking about going to the gym before school at about 6. Practice starts at 330. Is that enough time inbetween working out and doing all that running?

Does anyone know what is considered average? or well? Does anyone run it? what is your time? I just did it and i ran a 5.1...

I saw in the journals that a lot of members who are looking for strength, do doubles. But they only post for example, back and chest. Do you all also do doubles for Bi's and tri's?

Ok, I figured that i could make a journal and it appears that everyone checks these and leaves some feedback....and right now i need all the feedback i can get. As a lot of you probably already know, i play soccer, so it is hard for me to keep the weight that i do gain. I am on two teams, a...

These arent possible to do on a smith machine, are they?

Has anyone ever made a days worth of protein in the morning, then stuck the protein in the fridge for later use, and then it turns to like plain milk? Whats up with that? is there someway to make it in the morning but keep its texture?

Can running be put in while lifting? or is running more of a cardio/cutting thing? I didnt have a lot of running in mind, maybe 30-45mins every other day so that i could get my cardio back up.

Is it ok to use calipers after a workout? or would your body be to "pumped" to give an accurate reading?

Is there an advantage over one another? i was looking at a few of the journals and it seems that everyone uses the DB's...?

I have a question about cutting. If Soccer seasons starts in Feb, when about should i stop lifting so much and start to do more cardio so i can get my bodyfat back down? about how long does it take?

I have read around that you need to have at least 1g of protein in order to gain muscle. I have trouble eating that much. What foods are high in protein? i do take one shake on the days that i workout, and i noticed canned chicken and tuna has a lot of protein in it...but that still leaves me...

Here is the routine that i came up with. Sunday: Chest Flat and Incline Bench- 5, 4, 3, 2, 1 Decline dumbell press 5,4,3,2,1 Monday-Off Tuesday Arms Alternating Dumbbell Curls - 3x10 Curl Bar Curls 3x10 Curl Bar Overhead Extensions...