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Absolutely agree with this. Try pushing your biceps to failure with pullups, rows etc. - not really possible, at least not for me.

Triceps will fill your arms, as people are saying. But getting...

Compounds alone are not useless at all, especially for someone so young as yourself. Even just learning correct form, and getting used to and educated in routines, is highly valuable.

There are...

Many supplement labels suggest to mix 'x' amount (normally 60g or something) of supplement with specifically 1 pint of water. With whey/casein supplements, is it beneficial to use this much water? Is...

Hello Russianguy192.

Make sure you eat at least 45 minutes before doing a workout; plenty of complex carbohydrates (around 70g). Also, it's is VERY important to eat immediately after the workout....

I always keep triceps with chest and biceps with back.

Is there a particular reason to put it like chest/biceps, back/biceps? Maybe you want to hit the biceps/triceps each with a compound one day...

On compound push days, < 40 min. Compound pull days, < 40 min. Compound leg days, < 40 min. Any more time is just extra quantity and less quality for me.

Previously, when I was stupidly not doing...

In a forum search, I found some good info from user 'FitPilot', relating to 3 elbow positions when doing biceps exercises. Here is his post:

Others may have a different opinion, but the routines seem a bit complicated for somebody starting off. You would be hitting some muscles (quads, triceps) with four different exercises. I think it...

Two days rest between muscle groups is pretty good. An important thing to avoid over-training is to give the muscles a break after a few weeks by taking a several consecutive days off, giving your...

What is your diet like?

If you're running 3 miles per day, with the right diet you should make noticeable progress for your weight-loss.

Unless one is more advanced, it's a good idea to group the chest/shoulders/triceps together and biceps/back together, which will open up some compound exercises (bench-press [flat, incline, decline,...

If you're looking to gain 10lb or so, how about incorporating a couple of big compound exercises into your routine? I would move the shoulders into day one with the chest/triceps and may alternate...

An issue I would have with this is having just one rest day between chest/shoulders and arms (presuming "arms" include triceps). It effectively rules out bench-press, or compounds with...

Chest:
http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Chest

Abs:
http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominals


For chest, I recommend going for the plain ol'...

An issue I would have with this is by having shoulders the day after doing chest/tri, it effectively rules out a couple of important compound exercises (benchpress and standing-press for me).

I...

Tuna always seems to be my centre-point. There are long-ish phases when I regularly have casein protein instead, but tuna always seems to be the most convenient, least trouble and best value. I...

You mean build ab muscles for a long period, and then a careful diet?

I'm sort of in the same boat as the topic poster; too much stomach fat. But in my case the rest of my body has always been...

Yeah, I have the exact same problem. Terribly fast metab., minimal bodyfat on arms/legs etc, and really hard to put on/keep bodyfat. Yet the last couple of years the stomach area has gone a bit...