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Yep 8-10 is fine. Just find a weight that you really struggle to get 10 reps out of.

Not sure about whats on this store but here in Aus we got a website that sells big bags of unflavoured protein. Was around $9 a kilo from memory. A friend of mine bought the 20kg bag and said it...

163,889 + 30 did a few before taking some pics :P - 163919

Well i dont know how you workout, But not being mean or anything but a year of intense training should really give you more definition than you have in that photo. When I said raise the intensity I...

Be patient give it some time and when good results are visable they will see what a change you have made. They'll get sick of trying to make you drink when they realise your not going to fold.

Use free weights at the start of your workouts. Then move onto machines once your muscles are fatigued. I find machines best when muscles are exhausted and good form is harder to hold.

Looks like you need to raise your intensity. Just keep working out and train hard. results will come the harder you work towards them.

^ wat he said

Your still young. Harder to gain weight when your young with a super fast metabolism. If I was you I wouldnt worry about supplements. Just train and try eat as much as you can.

But if you have...

12%

Good progress. Just keep training and workout your whole body. Lots to learn from the guys here on the forum and this website.

Jelous of results. 5"6 at 194 damn. Wish my body would grow like yours lol.

Not much point doing a cut unless you been lifting for a while. Just keep training hard and your results will show. Even at 14% bf muscle will begin to show through once they become more developed.

You need to go down furthur almost ass to the floor. Use a lighter weight and maybe even take a few steps back and try without the safety rails. As you go down furthur the form should come naturally....

Listen to what most of these guys are saying. There is no "inner chest" targeting excercises. If you were to do a set of flys as first exercise you wouldnt feel a better pump in your inner chest...

163,333 + 65. = 163398. had to use a calculator lol

I train mine usualy once sometimes twice a week. Seems to have made progress. I like to start with a failure set then go for 15 and around a minutes rest in between. 20 minutes a sessions.

I get the occasional loose cover sometimes with my 100% whey, Could just be the powder grains making it hard for the thin layer of glue to ever set properly.

^ Spot on.

You sir have my goal physique