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whats your routine?

just workout, get some protein and sleep right. You'll be amazed at what happens. You dont need to get all scientific. Pick a routine and then go to the gym. most important: GO TO THE GYM. You will...

you weren't training legs? why not? you want to grow and you dont train legs then you might as well stop trying. There are ,in my opinion, the cornerstone of putting on size and power. nice bulk...

I wouldn't worry about the arrow area. In the beginning you want to change so much it can be overwhelming so just keep the protein flowing, sleep right and workout. In my opinion stick to compound...

for what reason do you want to know? You didn't explain. Just curious? Not seeing improvement etc...

if squatting isn't an option why not hack squat or one of the many other leg exercises? To not have legs in your routine is probably the biggest problem you're facing. As far as 4x10. Man thats just...

I concur.
Also the supplement industry thanks you for your stack and in a month we have have some re-packaged nonsense for you to buy as well.

actually having a protein/carb shake after you workout does benefit you more because your cortisol levels are up after a workout

what is your 4 day routine as of now? Exercises, reps, sets etc. lets start with that

dont take anything. You said it yourself you'll piss it out. you dont need to supplement yet. if you need some fatty oil use olive oil when cooking or eat peanut butter. you want to gain muscle? eat...

You could switch back and chest? chest/bis back/tris, your tris will be fatigued from training chest and bis from doing back. switch them and you can workout fresh muscles instead. Maybe.

bruce lee looked like he did not only from the gym but from his continuous martial art workouts. Punching the heavy bag and shadow boxing does wonders for your upper body. He also didn't move up in...

5'8" and 108lbs? This may be a bit much. At least for one day. In being so light you probably burn through your glycogen before this workout is over which can lead to overtraining which leads to...

building muscle and losing fat go hand in hand. The problem today is that people think too much about going to the gym. Just get in there. End of story. 4 day workout week. chest/bis - legs - off -...

abs are made in the kitchen. As far as the workout it doesn't seem like you're looking to get into the gym "I'm not really looking into getting big as I like the lean look but I'm not trying to get...