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I would add side raises into shoulders, im not to sure with the shrugs, it sounds to me you are doing the form wrong but thats hard to comment on without actually seeing it but you can add it to back...

Its hard to say without seeing how you squat, if you are bending forward heaps so its more like a good morning than a squat then you need to change that, stand up straigther, like an olympic squat or...

Im not with the whole PHAT and FST-7 or whatever those things are, but for me, what makes a good workout is one that i feel like i got a good workout at the end, so if you feel like you got a better...

try lightening the weight up a bit and try and get a good stretch, and when you lift focus on driving your heels through the ground and apart. Kai greene explains this good in the videos train with...

yeah do some stiff legged deadlifts, ham curls or hyperextensions, just something to strengthen them abit. But honestly, if it does start to become a problem you should see a physio or something...

It looks like a good routine to me, to answer your questions, you can swap dips in for acouple of weeks then switch back to skull crushers, you should try and switch your exercises every now and then...

overhead will also have upper chest and tris

under developed hams can cause the knee to move differently in the joint causing pain. My advice would see a doctor

Make sure your nutrition is in check first so you don't start over training. Then yeah, different muscle groups, but if you find that in the afternoon you can't put the same intensity in as you do in...

I might get shot down for this but anyways, i think cardio is best after a workout to help recovery. Like doing a brisk walk on the tredmill after the workout, it helps flush out toxins that have...

The human body is very good to adapting, so it doesn't take it to long to adapt to your workout, but the time it takes varies from person to person.

but you don,t have to do much to trick your...

Firstly, when i was talking about cutting and bulking in terms of lifting style not what cutting and bulking actually is, i should have stated that. Secondly where did i ever say to do 9 different...

To answer your question on the set routine, they do make alot up but there is a list of workouts that they call "the nasty girls" usually they combine a power exercise with the workout. eg, do 80% 1...

there is no reason to switch from a 4 day split to a simple full body because you are bulking. Keep the 4 day split just focus on doing more compound movements rather than isolation. To get well...

i cringed watching this, you lower back was bent the whole time, you really need to focus on keeping that flat. try sitting back in your hips a bit more, as in get your butt lower to the ground.

For the deadlift get your butt down closer to the ground, and remember to have your head up and chest up. I can't help you much with the hang clean sorry

So you would ignore your rest day? doing it again on friday is fine, thurday is bit to early. But it depends on your nutrition and how fast you recover, listen to your body, it will tell you if you...

ideal rest time is 4-7 days in my opinion, so if you are resting more than that then its not really putting the muscle under great stress. By that i mean that the muscle has time to adapt then go...

cardio after a workout helps with doms, helps more the blood around and clear out the lactive acid

Can,t even notice a difference. Just remember that the worst critic of your body is yourself, you can see defects more than anyone else. But if you do see a different dumbells usually fix it.