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Thanks for your replies after considering your ideas I am a bit inclined towards hard soles.

Hello guys,

I am doing my workout on the following days.

monday = shoulders
tuesday= back
wednesday = chest
thursday = legs
friday= biceps and triceps
sat and sunday off.

Hello all,

I was wearing nike dual fusion 2 training shoes for doing squats and leg presses it has a soft sole after reading some where that hard sole is better for squat I changed to CAT steel...

thanks for your suggestion I will try other rear delts excercises and see which one works best for me.

I saw that one arm lateral raise is rated amongst top five shoulder excercises on bodybuilding.com I was wondering is it better then two arm rear lateral raises?

Thanks for your replies guys now I am using less weight to keep full control while returning to starting position.

thx concat and superman for your replies to my post. I would also like to know if you rest long enough between sets that your heart beat returns to almost normal can it adversely effect the workout...

Thank you all for sharing your information regarding rest time btw sets and excercises plz also let me know can rest time effect performance significantly?

Hello,

Please tell me how to decide how much time rest should I take between sets and excercises? I am currently takeing 90 seconds rest between sets and 2 min between excercises

I can raise heavier weight to shoulder height but drop fast when returning to original position is it ok to drop fast and trying to resist while droping or should I just use ligher weights and try to...

After the discussion above I am no longer interested in post workout cardio it might interfere with the post work out recovery. Apart from that doing 20 mins of HIIT after weights will be very...

When I perfrom excercise such as seated dumbell press or barbell military press I aim for 10 reps with 3 sets and rest time of 90 seconds between sets. I can complete first two sets with 10 reps but...

Does time of the day effects weight training performance? if yes what is the best time to do weight training?

Thank you guys for the feed back.

Thank you both for sharing very useful information I will definitely incorporate it in my workout.

Thanks for your reply.

Hello,

Does a gain in lean body mass means gain in muscle mass? Please explain how to interpret gain in body mass if you have gained 7kg in lean body mass and 3kg in fat.

Does doing an hour light cardio after weight training session will help with fat loss or it could be counter productive?

If the dumbell and seated military press excercises are subistitute of each other. Then why my performance varies in both? I can lift a lot more weight with dumbells? compared to barbell? Please some...

One year ago my body stats were

weight : 78.6 kg
bodyfat: 22.9%
BMI: 23.8 KG/m2
Lean body mass: 61 kg
Fat: 18kg

And now my body stats are: