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    Lots of good advice and program suggestions! ...

    Lots of good advice and program suggestions!

    My advice: pick one of the programs recomended and run... which one? Doesn't really matter just follow it to the letter and ride the progress as far as...
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    123

    just do a few sets at the end of your workout,...

    just do a few sets at the end of your workout, give your whole body a break on your rest days
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    274

    Just keep doing whatever has been working but add...

    Just keep doing whatever has been working but add an Olympic movement before your heavy lower body lifts
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    295

    This is one of the main things wrong with your...

    This is one of the main things wrong with your routine, too many crap exercises that are taking your time and giving you little benifit! You need to learn to put your all onto a few good exercises.
    ...
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    295

    Your spending too much time on the muscles you...

    Your spending too much time on the muscles you see in the mirror, especially if you feel your legs are a week point!

    Your also focusing to much on minor lifts for your level

    If you want to hit...
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    339

    The opposite of what this guy said! She can...

    The opposite of what this guy said!

    She can train just like any other beginner male or female
  • Didn't even think about the above... Some sort of...

    Didn't even think about the above... Some sort of PHAT trading should suit you well with the appropriate exercise choices
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    252

    If your getting stronger but not gaining weight...

    If your getting stronger but not gaining weight this means your training is working but you need to eat more food!

    And 10lbs in three months is a great pace, if you kept that up that would be...
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    143

    Upper/ lower routine is your best bet, it will...

    Upper/ lower routine is your best bet, it will fit your schedule and is great for strength.

    With an upper/lower you can train on consecutive days or not
  • It looks like you have 2 leg days, 2...

    It looks like you have 2 leg days, 2 shoulder/chest days, and one back day?

    That would explain the lacking rear delts!

    Why not do a P/P/L split?

    And for the rear Delta your just going have...
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    216

    There is a good chance your obsession with your...

    There is a good chance your obsession with your biceps may be the cause of your pain... get the pain figured out, my guess is its caused by muscle imbalances as that is a very common issue for gym...
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    167

    You nailed it factoring in the majority of work...

    You nailed it factoring in the majority of work he does is body weight stuff... once you become proficient at these movements they are fairly low intensity, and with lower intensity you can have...
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    407

    How many days a week would you be training? If...

    How many days a week would you be training?

    If you have a day off after every session the volume isn't bad, if your going to be hitting more then 3-4 days a week its likely a bit much!

    I would...
  • In Circuit training one circuit is doing to the...

    In Circuit training one circuit is doing to the prescribed reps of a given exercise then moving directly to the next exercise with no rest... once you have completed all of the exercises you take a...
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    215

    Keep lifting heavy and just eat less food! ...

    Keep lifting heavy and just eat less food!

    Definition is about how much muscle vs how much body fat... the more muscle and less fat the more muscle definition you will see.

    Track how many...
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    11
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    294

    I think your trying to do too much on the...

    I think your trying to do too much on the strength day, if your going to train 3 days a week I would spread the exercises out a bit more.
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    170

    Strength oriented train is ideal during weight...

    Strength oriented train is ideal during weight loss!

    If you cut calories you can't recover from a ton of volume, and if you cut down volume you can increase intensity. This added intensity is...
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    If your legs are longer then your torso more then...

    If your legs are longer then your torso more then normal, max attempts are likely to always be a bit of a stiff leg.

    I also have a short torso and had a lot less of an issue getting the weight...
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    Just posted this in another thread based on Lyle...

    Just posted this in another thread based on Lyle McDonalds generic bulking routine


    Upper A

    BB Bench
    BB Row
    Incline or shoulder press
    Chin up or lat pulldown ( depends if you can hit chins...
  • If you look at the basic template you can...

    If you look at the basic template you can probably figure out where your exercise selection missing the mark.

    Basic outline:

    Upper-

    Press
    Pull
    Press
    Pull
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