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I couldn't get through a single workout you just described let alone a full week like that :)

I guess once you get used to a certain amount of volume that becomes the norm for you.

If you want to "Gain Weight"

Either eat more

or

Workout Less often or do little to no cardio.

Different people have very different metabolism so don't follow other peoples diets just...

I got my best results only going 3 times a week.

If you are short on time just do this.

1st week: Tuesday: chest Thursday: back
2nd week: Tuesday:delts/arms Thursday: legs

you are only...

At your age and current level of development almost anything will work :)

I don't even think you need the creatine.

Just do a basic 3 day split and take in a few protein shakes and eat enough...

Chest
off
Back
off
Delts
off
arms
off
legs
off

I never thought of it that way, good point!

I mean my chest is usually fully recovered from a workout probably 4 or 5 days later, So I could work it once a week. HOWEVER, if you work arms/delts a...

I guess it is just preference.

I like seated because I am more stable and can lift more weight that way. More weight= more muscle? I dunno, but I don't think it matters too much in the end.
...

Who cares about the weights I just put them there to give a real "value" as to the gains I have made. Instead of saying "I got good gains from this program", I put the numbers there to give a...

Yes bent over barbell rows using decent form but by no means perfect. Just think of how Ronnie Coleman does in his video (that is roughly the type of form I am using).

But that is beside the point...

Bare with me here...
I have been training for 5 years and these are the results I have made in 1 year by training each bodypart ONCE every 12 days

Before is the first number and after is the...

train chest once a week. Drop your weight and increase your reps. If you are stuck at a heavy weight for a while usually the best bet is to go a few weeks trying to improve your strength in the 8-12...

I think you should put on the floor but for those who said you can't press 300 lbs with your feet up off the ground...thats just not true.

2 weeks ago I saw a guy do 405 for 3 reps all paused at...

My advice bases on the phot, is to focus on dropping bodyfat. I think you are carrying enough muscle especially for your frame (5"4). You want to see what all that hard earned muscle looks like...

I suppose that your body is "built to bench" a certain way. I do find the numbers somewhat close but everyone is different.

I bench with my middle finger in the "ring" and I use about 50lbs more...

Dude I was pulling 500 lbs before I could bench 300 lbs. I have pulled 640 and have yet to bench more than 400. If you look at my physique its fairly well balance minus some weaker calves.

My...

I'm with Traug on this one to an extent. First of all does muscle soreness equate to muscle gains? Not necessarily. Their are many factors contributing to DOM that are far behind how "hard" you have...

You are doing quite a lot of sets, but I don't think decreasing the volume is going to affect your level of soreness. This is just speaking from MY own personal experience. I do 7 sets for quads and...

The problem with building big triceps lies in the vulnerability of the elbow joint in most tricep movements. Unlike biceps, during most tricep movements there comes a point where you can no longer...

double post srry

Smith Machine? ohh your talkin about the p*#@y machine!

Just playin.

But seriously I perfer free weights for all my movements except front squats where I have a tough time balancing anything...