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cheers
what intensity for 3 times a week? any idea on % of 5 rep max and rep ranges? thanks

Hi guys
I weigh 71kg/156lbs and am 5.8"

My current weights are 225 lbs on the squat @10 reps and 315 on the dead for 5 reps with straps. I don't front squat and lunge every second workout

I...

I use straps for this sort of exercise, and dumbbell carries, im not interested in working forearms during this period, its just shoulders and nothing else :)

good deep lunges definitely.. squats are ace too, but lunges with dumbells will change your life im sure :D

I too think pre workouts are not needed, iv never used them, the advice above is pretty good :)

your waist looks Brilliant mate!

press ups with chest day, poor abs too lol

definitely stretching
a lot of big guys find hands raised high toward the bar tightens their back up a lot and that inbalance isn't ideal.
try squatting with just a real light bar held above your...

Try this...

Take the next chest day and do something along these lines,

Pre exhaust your chest, machine flies, dips, etc, and then Drop the weight by about half on your BP,
then see if you...

I would just leave the pre workout buzz drinks alone tbh,
Most of the guys commenting, their pictures are aweful.
I don't use pre work outs and it works for me, just eat healthy and...

she is a maths teacher ;) I think she got this counting thing down :D thanks peeps

yeah I have a few pointers, firstly
Just run, a little over your target distance and some speed work, you know fartlek is awesome,

Do your gym sessions,whatever, I would agree with the OP up...

Thank you two girls :) 15% is wrong that I put up there^^ the BW is correct though. No she hasn't seen a Professional

Can you recommend how much you need both protein wise a day and also total...

Hi Guys
iv finally reasoned with my other half to eat right and join me in the gym to get some muscle on her little frame, I have a few questions :)

my other half, female, 24, 5ft 6 and 55kg...