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Relaxed and cold is the standard I think.

"Change your routine?" It doesn't sound like you HAVE a routine. I recommend getting on one - those are some respectable numbers so probably an intermediate. Try 5-3-1, maybe? You need some kind of...

Did my last workout at 3x5 today. Starting Sunday I'm going to do three transitional workouts of 4x5, then move on to the full volume.

More than the volume, the idea of going up in weight every...

May 24: ICF Novice 5x5 Workout B

This is my last day of 3x5s - starting Sunday, I'm going to do a week of transitional 4x5 before moving onto the full 5x5 program. Calories the last few days have...

you also try microloading with something like chains or even heavy carabiners.

If you're cutting, you aren't developing muscle. If your chest didn't already have enough mass to look "developed" - which it very well night not have - then it's never going to look that way no...

No you aren't.

Bulking is eating surplus calories to gain weight - muscle and fat. Cutting is restricting calories to a deficit to lose fat (and hopefully keep muscle). Workouts in both are meant...

Just include that exercise in your macro plan, and make sure it isn't putting you in a ridiculous, unhealthy deficit. If you're losing more than a pound or two a week, eat more.

Track your food.

1. Don't try to make your own program. Get on a proven beginner program made by somebody who knows what they are doing.

2. Lack of DOMS (next-day muscle soreness) isn't necessarily a sign of...

This training protocol looks very interesting, and I can see how it would be effective. The nutrition guidelines are broscience central, though. I'm interested in hearing from anyone that's run the...

If that's enough for deadlifts and squats, it won't be for long. Seriously consider trying to get ahold of a barbell set.

Yes. You have nothing to cut down to; spend SEVERAL months bulking first then cut down to your new body.

Jumping into a lift I know I'm going to fail makes me feel like some kind of doomed Greek soldier. Sometimes you surprise yourself, though, with what you can actually pull off.

Stronglifts 5x5, Ice Cream Fitness 5x5, AllPro's

Read em, pick one, do it. Eat to grow.

How heavy are your dumbbells? If you can do more than eight or ten reps of a movement with the heaviest weight, you need to get heavier dumbbells or a barbell. Have you looked at craigslist?

As to...

Agree, he's going to have to increase calories and protein and that will help.

AllPro's is a good program and lots of people have found success with it.

I'm doing JasonDB's novice 5x5, another good program for beginners.

Just rest until you feel ready for the next set... so yeah, probably much shorter.

This is probably ~6 months or more out for me, but when I no longer make progress on this I plan to so something like PHAT or PRRS for a while. I'll cross that bridge when I come to it, though.

On...