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chest and biceps bench press - 12 reps, 8 reps, 5 reps, 4 reps with assistance 2nd, 3rd sets are almost failure Incline Dumbbell Bench 12 reps, 8 reps, 5 reps, 4 reps with assistance 2nd, 3rd sets are almost failure Dumbbell Flye 12 reps, 10 reps, 8 reps, 6 reps 3rd and 4th set are the same...

Im just wondering that. Is it possible to get bigger doing 5 x 5 on chest 4 x 9 on back and shoulders Increasing the weight each set, working upto a maximum where assistance is needed. Or is there a better way to go about things ?

Thanks for the reply. Its just so hard to construct a workout with so many opinions flying around. Some think lower reps doesnt affect size, some think high volume is needed etc. Just have no idea with what sets and reps is good for size and wether or not to use one weight or progress the...

In your opinions, what would be the best combination of reps, sets etc to produce muscle size. I have been recomended chest 5 x 5 - increase weight each set, biceps 2 x 8 - one weight x 2 Back 4 x 9 - increase weighr each set, triceps 2 x 8 - one weight x 2 Shoulders 4 x 9 - increase weight...

So your telling me, my sort of revised diet is just as bad as my original diet of having fast foods, crisps, chocolate etc ? Im just tryign to work with the things i like at the moment and then adding in things like oats and eggs etc. If i did go on steroids, it would be only ever be after 21...

Comon please keep it sensible. Im just trying to get abit of advice and encouragement. Just trying to work with the things i like at the moment, and then add in things like eggs which i will try to stomach. Whats the best diet from the things i like ?

No, deadlifts are a lower back exercise. If they were hams and glutes it would be stiff leg deadlift. im on a push, pull and legs split.

A barmcake gives you about that much protein.

How does this look. Is there any weaknesses, is something missing from the workout ? Are my reps and sets ok ? Push, Pull, Legs - Monday, Tuesday, Thursday. Bench press - 49.5kg 5 x 5 Dips - Wide grip 5 x 5 Standing shoulder press - 27.5kg 5 x 5 Deadlift - 75kg 5 x 5 Bent over Barbell Row -...

Well there isnt anybody to show me how to do them for a start and i just couldnt master it. I just really couldnt feel it on my hams. I do have tight hams but dont know what stretches to do and how often etc. Hyperextensions is more of a back exercise isnt it ?

Hi, ive recently been doing squats, stiff leg deadlifts and calf raises at 5 x 5. Since i couldnt seem to get my form right on the deadlift i have had to have a little shuffle. I was advised to do squats, lying leg curl, leg extensions and calf raises. But, i really have problems with the leg...

No i dont like protein bars that is.

No i dont.

Im 16

That would be hard to consume one straight after. As after my lifting, i do 30 minutes of cardio, then get the bus home. If i start at 8pm, finish my lifting about 8-50pm, finish cardio at about 9-25pm, get the bus at 9-40, get home 9-55 ish. Its going to be over an hour.

I lift monday, tuesday and thursday. Soon to be monday, wednesday, saturday I can lift earlier on tuesday, about 5-30 ish or 6. But on monday n thursday i get dropped off at 8 after seeing my dad. The thing is, i only like my protein shakes after they have been blended in a smoothie maker...

Well ill just post down the intervals ill probably be eating and working out, if you dont mind could you just shuffle things round. breakfast berween 7-30 and 8 am Break is 1045 till 1100 Dinner is 1pm Home from school about 3 but sometimes 4 because of revision classes tea about 5 to 5-30 Gym...

Ive been making them myself. The only one i know how to do and that i acutally like is. 1 banana, about 6 strawberrys and half pint of fresh orange. Does this count as 1 a day or about 3 ? Should i have 2 smoothies so i get about 5 a day? I just want to see how far i can get by improving my...

Im not eating to put weight on. Its more to help me in my gains and lose some body fat. Ino you wouldnt look at the revised diet and say, looks like he is trying to lose weight. But ive been on the same diet for 5 + years. Im really fit and have about 13% body fat. Six pack shows when tensed...

Would it be a good idea to sick with that routine at 5 x 5 until i reach a plateu and cant improve every week or every two week ? I have 1 pound wrist weights to add to the BB so that i can go up in 1kgs if needed. Im currently doing this on bench and will be doing it on bb row.