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To build muscle you don't need to 'feel the burn'. I get it most times but sometimes recovery can be quicker so the biceps heal in less time. What is your goal? Because IMO, I wouldn't really...

20kg weighted chin ups - 4 x 5
Seated bicep curls - 3 x 8-10
Deadlifts - 5 x 8-10
Bent over rows - 3 x 8-10

Biceps=Destroyed

Chest flyes IMO, everyone I see doing them is doing them wrong as most of the time they are using too much weight and I don't see any benefits to them.

Funny you you should say that, I ordered it 2 days ago :D

Thanks for the advice, they all seem so stubborn about it which I think is the worst thing. They basically say you shouldn't do them because 'you can injure yourself' but then again, I guess dropping...

Yeah well said, the good thing about me is, is that I get quite anxious about doing them (because of the injuries they can do) so I won't go lower than 8 perfect reps. I suppose doing it this way I...

So basically, everyone in my gym says 'you are only 16, you shouldn't DL'
Both the P.Ts and regular gym users say this but why is it so bad?
95% of people on here recommend DL's but I've never met...

I find that arching my back and keeping my shoulder blades retracted helps me involve lats more. Also, what grip width are you using? For me, I find that the closer you're grip width, the more you...

I would definitely, I wasn't getting much growth in my arms until I started training them twice a week. I also think that just doing weighted chin ups and 3 sets of dumbbell curls was a lot better...

I simply prefer barbell OHP due to the fact it's easier to get into a starting position than the DB press. since I'm hardly ever with a workout partner and go to the gym quite early when there's ...

If you don't have a spotter because you workout at home just ask a friend/family member to come round for half an hour to help you out.
Just because you don't have a spotter doesn't mean you can't...

12 to 18 sets?! Bloody hell, 8 is enough for a good chest workout for me. Also, why change every 2-4 weeks? Even if the 'shocking' muscles theory is true, it would take longer than 4 weeks for a...

You could try one arm dumbbell rows, I find these great to hit lats. Same with seated cable rows as well.
I prefer doing barbell rows or pull ups but they are still good exercises.

I might try 4 - 1 - 2 tempo. Slower negatives are bound to hit the chest better and that way I can concentrate on proper form

I had this, you need to find the exercise/cause of the pain and just stop doing it. For me it was barbell and preacher curls, I didn't even take anytime off the gym and now they're fully healed

Thanks for the reply, I think I might add in another chest day. How do you think these workouts look?

Chest workout A:
Flat barbell 4-6 x 4
Incline dumbbell 8-10 x 4
Press ups 10 x 3

Workout...

bump

Well, over December I've been quite ill and I actually dropped 5.5 kg but I've been putting the weight back on since then and I'm nearly back at my normal weight.
And not really no, the only thing...

Well, when I first started I would do 8-10 reps on the flat bench. Then 8-12 on the incline bench (dumbbells) but seen as though my chest wasn't building up and I wasn't moving up in weight on the...

Monday - Chest/Triceps
Tuesday - OFF
Wednesday - Legs
Thursday - Shoulders/Traps
Friday - OFF
Saturday - OFF
Sunday - Back/Biceps