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I've learned over time Cables>Compound lifts when training biceps and triceps. Your Bis and Tris are a minor muscle group therefore when you attempt to train them with a heavy compound lift (ex....

Pullups 3xFailure
Bent Over BB Rows 3x6-8
Back Machine Row 3x15 (Last Set DropSet 60% of original weight)

or

Lat Pulldowns 3x10 (Last Set DropSet 60%...

I would just cut it out man. Yea its a waste of a couple bucks but in no way is $40 worth possibly messing up your natural hormone cycle temporarily/permanitly.

Youl make great gains without it...

Its not a waste of money. Defanitly improves performance ability to fuller potential compared to just taking a protein shake pre workout.

Dont use a testosterone booster man. It doesnt do anything and is NOT worth messing around with your hormones Especialy not at this age. Stick with Multi, Whey Protein, Pre-Workout, Creatine. It...

Thanks man.

And yea I agree than aswell. I would say leaning on the high side but possibly achievable somewhere around goal date if stay dedicated.

Good luck

Make Sure you take advantage of your Begginner Gains (3-5 Months). Hope this helps you get on your feet Good Luck.


Training Guidelines:
-5 Days A week max
-4 Days inbetween same upper body...

Thats Way too much Volume man and not enough rest time to make significant Strength gains. It is ripping up your body past the point of reasonable repair.

Try this man and I garuntee you will...

If you Convert the Kg into Lbs il be able to better assess and tell if these are realistic goals or not

Training Guidelines:
-5 Days A week max
-4 Days inbetween same upper body muscle group workouts (ex. Chest Monday, Chest Saturday) except one week you can do a 3 day rest cycle for one muscle group...

You missed the page with the split he set up. It goes Chest, Legs, Shoulders, Arms, Back, OFF, OFF

http://www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/12-week-program.html

THANK YOU! You are exactly correct I dont understand what is so difficult for other people to understand. Get Bigger, Stronger, Faster and you will perform Better in your sport.

It is too much to do all your upperbody muscles 3 days a week. Split it up by push (Chest, Delts, Tris) and pull (Back, Traps, Bis) days.

3 Day Upper Body Split

Wk 1

Monday-Chest...

Must Needs:

Multi-Vitamin
Whey Protein

High Reccomended for Optimum Results:

Pre-Workout
Creatine

Do Dumbbell Flys man and it slowly but surely fill in as you get more advanced in the lift. I find slight incline flys to work much better than flat bench but live and learn for yourself.

Good...

Great Stuff man. Good lifts

Good job

You are less experienced and less accomplished. You are not in a position to critque

I did it for a long time and it worked realy well.

I would do:

Monday-Chest, Delts, Tris
Tuesday-OFF
Wensday-Back, Traps, Bis, Forearms
Thursday-OFF
Friday-Legs and Abs

Squatting 3 times a week is Alot of stress on your body and is not needed or most efficient. It will take your entire body much longer to fully recover from this training frequencey of such a Heavy...

It is Impossible for a natural trainer to recover from a workout nearly as quickly as an IFBB Proffessional Genetic Monster on steriods that dedicates their lives to Eating, Sleeping, (Fully...