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Thank you for that! So Just to make sure I'm following the suggested routine correctly, this is what a workout would look like: Day 1: Horizontal push pull, calves, and abs Deadlifts 5x5 Bent-over rows 3x8 Hammer Rows 3x10-12 Flat bench 5x5 Incline dumbbell press 3x8 Incline cable flyes...

Sorry, personal trainer.

I've been working with the PT for the last 6-months but he has recently left town so I'm on my own to come up with a routine. Next weeks was supposed to be the beginning of a new 4-day split but since he's gone, I am looking to come up with something "on my own". I've been on my current...

I've gained 5 pounds and we have just moved from full body compound lifts to a push/pull superset style split. Yesterday was the first day of the new routine and this is what we did: bench + upright rows shoulder press + lat pull down dumbbell pull over + pushups (hands close together) then...

I have only been at it 1 month. i have my 20 year high school reunion this summer so I'm trying to look good as fast as possible! :-) yes, protein is at that level.

I'm 38, 6'4" and 210lbs I'm working with a trainer and doing a 3 x week split. I'm eating 6 clean meals a day at about 3800 - 4000 cals. 2 to 3 meals are whey protein shakes I'm taking 5mg creatine a day and a good multi. I'm looking to gain mass. Are there any supplements I should be...