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I have been builking for a few months now but i want to keep my fat levels low, even possibly decrease them, would cardio be the way to go? when would i do cardio? pre or port workout?

aight, thanks guys, appreciate it.

well, I decided to ask the kind people on the forums about a back routine. I know the basics, lat pulldown, deadlift, dumbbell raises, rows, but what else is there? back is where i lack... haha...

i agree but i also fell you shoudl elt somebody know if they are doing something potentially dangerous...

the whole body is used but if your working muscles you should concentrate alot on you back, grip, core muscles, legs, and biceps. chest, triceps, and shoulder i feel are used least

well im glad you guys have posted modifications its alwys good to keep your options open, my routine is just a suggestion. btw how do i get rep points?

you can completly adjust this to suit mass or cutting, just increase or decrease the reps given, i gave very middle ranged numbers...

well this is just a bench routine not a complete chest routine, so you can do a cople of things before. the reasoning behind this is taking your chest to a point of complete failure :D... kill the...

just in general its on e of those movements that get your heart rate going, like squats. if you are concentrating on developing that shoulder muscle then save yoru calories for it :D

one muscle a day i would leave to ppl who have been doing this for a while and know what they are doing...

diet coke has an unhealthy replacement for sugar, sucros... keep that in mind, just like coke the sweetness comes with a cost

rack, your going for size im guessing so dont waste energy on the clean...

i guess you could call it that, you can also do it in a 4 set total combination wiht a triple drop set haha.

I think the reason yoru bb bench might be lower is because yoru are not used to using the stabalizer muscles used in the bench press, just do it more often, get a partner to spot you, and push past...

This is a 5 set bench routine, tell me what you think.

set 1 - 5 reps, heavy weights
set 2 - 8 reps, lighter weights
set 3 - 10 reps, even lighter weights,
set 4 - 14 reps, lightest weights...

well the only advise i can give you then is 5 sets low reps high weights

buddy cell tech is so over priced im sure eveyone knows that, there are far mor efficient way taking creatine. anyways protein and complex carbs are very important for the diet, as well as good fats....

hammer curls, reverse grip wrist curls while keeping your thumb on the same side as all your fingers, give it a shot... harder but more effective

Bushmaster is right, layign off the iron might sound depressing but in the long run its much better for you. I would say see a chiropractor, if he says you do not have any problems then simply try...

Thats a very stupid comment you made. . . I dont think anyone is dumb enough to bring the bar down at such a speed enough to fracture the rib cage... thats basically dropping the bar on your chest......