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if your on creatine and dont chug water...you'll know why.

thats how it should be.

80g of protein per meal....how many meals per day?

i got a couple where chest meeets the shoulder, and on my tris.

1. wasting your money on supplements you dont need
2. working your abs too often
3. olive oil? wtf.
4. go all heavy...whats the point in light?

you are abnormal.

overtrain.

thats not "improvements", its rather water rentention.

if your muscles arent define, to most people, they will resemble fat.

if its not 1. real food 2. whey 3. creatine, its a waste of your money.

stuff a tshirt between the belt and ur stomach.

split.

how the f_ck can anyone be sore for 7 days? unless its your first leg workout, isnt that a lil much? do you guys not warmup, stretch properly, and then cool off properly with another stretch?

i...

i do it on my traps when doing standing calf raises with weight on my traps...

step 1. drop your weight

step 2. perfect your form

step 3. go real damn slow

If this doesnt work, you have no idea what your doing in the gym in the first place.

15+ reps are endurance

6-12 range is for building muscle

what do you think 95% of the people who read this are thinkin?


ignore them.


end of story...why bother with meatheads like this?

waters fine.

so is koolaid.

^^ and...

switching up your routine every few weeks...keep your body guessing...remember your body is very adaptive in every aspect, if it can find away to avoid all the punishment you throw at...

Bench press 4 x 5-6
tricep rope pushdowns 4 x 10-12
flat dumbell press 3 x 10
single arm tricep pulldown 3 x 12-15
cable flyes 3 x 10
skull crushers 3 x 10
incline press 3 x 10
dumbell...