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Not too bad. Some people might say you are still pushing your knees a little too far forward, but I say overall, good.

I generally don't squat with shoes.

OP, are you doing dead lifts on back day? I sound like a broken record at times, but I'm convinced you can't gain as much overall mass and strength as you possibly can if you don't make dead lifts...

I agree. Once you get past the beginner phase, each weekly workout should be intense enough for the particular muscles worked to warrant a week off. You could hit a muscle twice each week if you've...

Depends on you goals. But generally, most of your lifts should be compound lifts.

Bicep curls are just about a waste of time.

I don't believe anyone is truly a hard-gainer. It's all about diet, exercise, etc.

I follow the mantra of eat big, lift big, grow big. Eat big means shoot for a surplus in calories.

I only...

Squats. Hands down the best overall man builder (with dead lifts a very close second).

Lifting 100 lbs once would be 100 + 100 x .0333 x 1 rep = 103.33. So, lifting 100lbs is really lifting 103.33 lbs.

I think the formula is actually weight + weight x 0.0333 x reps - 1 rep = 1RM. ...

Elevating heels usually helps people squat deeper. If you have a flexibility issue, just work on flexibility. I currently squat without shoes which how a I prefer.

I'll be critical.

First thing that jumps out at me is you have way too much upper body work and very little leg work - only a half day for legs? I looked at your stats, I'm 5'7" with average legs...

Lunges, straight leg dead lifts, etc.

Check out this site.

http://exrx.net/Lists/ExList/ThighWt.html

Interesting post. Funny thing is I noticed my sweat smells different ever since I started seriously strength training. At about the same time, I also started supplementing my protein intake by about...

iPod nano for music every workout. I recently used my iPhone to video my squat form.

I've thought about just taking my iPhone for music. Do you use an armband, your pocket, or what for your...

I increase weight just about every time I lift, but usually only on one set out of five. My opinion is if you wait until the weight feels too easy, you've waited too long.

Tried it once and didn't notice anything. Tried it again and didn't notice anything.

Maybe it helped in some way but I sure didn't feel it.

When you find the answer, let me know. My leg workouts are very high volume. I have to wait at least two days before I feel like running. The weight you are using seems fairly light. Maybe your body...

I'm at the gym for at least an hour and a quarter - mostly lifting - with no apparent problems. But, when I first started lifting, 45 minutes was more than enough to put me in what felt like a...

OP, speaking from experience, your waste might not be the problem. Maybe your shoulders are just small. Cut back on the amount of miles you run, and focus on lat and shoulder lifts.

Pretty much what Chazzy said.

I personally wouldn't waste that much time working smaller muscles such as biceps. I definitely wouldn't do two single jointed lifts for the same muscles - the barbell and dumbbell curls.

But, I...