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Free weight if possible. The Smith machine is unnatural and even potentially dangerous for many lifts.

ICF 5x5 is a great routine for experienced beginners, and is probably similar to what you're doing now. It's only three days a week, though.

I think the OP just has a distorted view of what "big and buff" is. He doesn't want to look like Jay Cutler; neither do I. This is fine because neither of us ever will. For whatever reason, a lot of...

Not if you eat at a small surplus over your maintenance calories. Go read the Nutrition forum.

You'd get the Justin Bieber physique at best.

Adding muscle will make it easier to cut fat eventually, and will make you look better when you do. If you keep weight gain reasonable you'll gain...

That's about what I expected. To look like those guys, you don't need to lose weight, you need to gain it.

Read the sticky threads here and in nutrition. Pick a lifting plan and stick with it....

Post a picture of yourself and what you'd like to look like.

http:/bit.ly/1ev7MIg

You should be lifting weights. You can do cardio if you want to. You should pick whether you want to focus on building muscle or losing fat; which you do is determined by calorie balance.

PS if...

No, it's not as good as actually running. You could try jump rope... or just go run outside if you want to run.

Yeah you'll gain muscle as long as you eat enough. You could look at ICF 5x5 if you want to add isolations.

Please get on a beginner plan and you won't have to worry about it.

To answer the question, yeah, compounds can be limited by weak individual muscles. Bench press uses your pecs and triceps, and...

Assuming you're talking about Kelei's Intermediate program, I believe you aren't intended to be doing it every day.

Better late then never, now you just have to work out how capital letters work.

It's a class of programs built around 5x5 sets of compound lifts. Eg Starting Strength, Stronglifts, ICF 5x5.

Look on craiglist and you can probably find some extra weight plates for cheap or free. You've got the start of a decent home gym if you add more weight.

Next step is a power rack, but until then...

Please go read the Nutrition forum. You don't need to eat "clean", you don't to avoid any one kind off food, you just need to eat less calories than you burn. In addition to that, you'll want to make...

The only way to know if you can handle the squat frequency is to try it. Most beginners do manage though.

As for nutrition, that seems like a good place to start. The only way to really know,...

If standard 5x5s look too low volume for you, you could try the Ice Cream Fitness 5x5 - the basic framework plus accessory lifts.

Also, make sure you're reading the nutrition forum- no program...

Get on an actual beginner lifting plan. Go to the Nutrition forum and read up on calories and macros. Eat enough to gain 2-3 pounds a month or so and you might lose a bit of fat while gaining.
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