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Read this maybe it wll help...

http://www.t-nation.com/findArticle.do?article=05-031-training

LOl hey but remember safety first... always do them in the power rack!

Whoa... question about the smith machine??? For a second I thought i was in the excerise forum!

So in the middle of my workout, these teenage/college kids started bugging me and asking me questions about my routine.

I told them my routine is pretty much based on compound movements (DL,...

This is a really good post, i'm not sure why everyone is bashing it. If you go to the other sections on this message board... they advocate the same thing that is why its a sticky.

3 means a day is not enough... your barely getting 80 g of protein in a day i guess. You should be eating atleast 3 more meals. Go the nutrition forum and fix up the diet.

if you want to get bigger eat. by rips i meant the rippetoe program. Its a great program that will get you size and strength.

how about just using a barbell?

Do you plan on doing squats and deadlifts..

Also your 16 and 134 pounds... instead of doing this routine why don't you try rips? You will see far greater benefits from that routine.

if you want to be ripped then you have to shed body fat. in order to do that you have to create a caloric deficiency. So diet + cardio = ripped.

What is your diet?

any funny threads you'd recommend today?

Bill star 5x5 or mark rippetoes workout. They are very basic programs that keep things simple and let you focus ont he fundamentals. They are great for building a base.One problem I see with your...

i'm gonna take a wild guess here and say this guy doens't do squats or deadlifts.

If you want to burn fat, diet.

What you do when you train wont' matter if your havign mcdonalds for lunch.

I would suggest cleaning up your diet... and having a regular routine (starr 5x5)...

lol at the misinformation in this thread.

come down to the chest.

if you guys are feeling shoulder pain once you go past 90 degrees... tuck your elbows in for long term shoulder health.

the best workout for your abs is a clean diet.

what's wrong with that. Atleast they are doing compound lifts. I'd expect them to be doing percher curls or something.

i hope this is a troll account...

and no its not enough....

you should be doing 1000 each arm.... and you need cell tech with your whey!

all the excerises you guys need for core strength are here...

http://www.sherdog.net/forums/showthread.php?t=387889

I've known about this lift for a long time.

It's also an important element for prison squats... story goes, prisons don't have racks, so they'd zercher deadlift and start doing zercher squats.......