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Im not educated in fitness or anything, just looking to have an all around routine. ive been training reguarley for almost 2 years now.

Ill check out some more routines......

i eat pretty good meats, fish, veggies, take whey. rowing eh maybe i should try.

I find most muscle groups worked when using heavier, compound movements(Squats,Deadlifts,Bench Press, Rows,Pull-ups etc) need approximatley 4 days to recover.

Abs are usually isolation,takes less...

Old one has got stale so on my 3rd week of this now:
Do an upper body and lower body thing.

Sunday: Abs or Rest
Monday: Lower Body(Legs/Calves)
Tuesday: Upper Body(Chest,...

a common misconception among beginners

youre not going to get any results if you dont do legs, or minimal results. legs are the most important muscles to work. i treat upper legs(biggest muscles in the body) seperate from calves though.

Single leg work is the answer

lunges, single leg press and bulguarian split squats for the upper legs

and for calves try and find a machiene where you can do 1 leg at a time

this way you...

all the old(experienced) guys at my gym say pushups are important. if regular pushups get stale, here is my favourite variation: http://www.exrx.net/Plyometrics/DepthPushUp.html

could be genetics, could be bodyfat

probabley both.

try to cut your bodyfat and see what happens.

smoking kills performance in the gym....best of luck

a mirror so i can spend more time flexing my muscles and staring at myself then actually working out.



;)

ive never supported using caffeine, but i take superpump now and i guess that has caffeine in it. now what is really bad is when people dont give themselves proper nutrition before working out and...

the compound ones are best
squats
leg press
lunges

but doing some extensions afterwards can really help your workout.

im always one for doing rollouts, we dont have a roller at my gym so i take a small barbell(the crooked kind) that you can put plates on(people use it for curls usually), put a 10 on each side and...

sometimes i stretch my sock up my shin, looks kind of geeky, but who cares.

could be diet, could be not training properley, or it could be the most important factor: GENETICS

just keep working out, big arms dont grow overnight, it takes patience except for the select few...

perhaps the problem could be solved by stretching, maybe getting some hip abductor/adductor exercises to strengthen the hip muscles will also help(i know alot of bbuilders think of this exercise as...

i never used superpump 250 or any preworkout supplements before, but i just started with superpump and its amazing, helps me push out more reps even at heavier weights. i cant wait to see how i am...

If you want to see your abs focus on losing the body fat.....

If you want to get them in shape:

Leg raises
Rollouts
Side Crunches(obliques)
Side planks
Forward planks
Crunches(on a decline...

i have posted something like this before, start off with squats....


Set 1: Light Weight

Set 2: Moderate Weight

Set 3: Heavy Weight > Then Super set with extensions > Then Hold a Wall Sit...