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Hey guys, I have a bad flu atm, since saturday, really bad headache, my body feels weak, nose is blocked, coughing makes my head hurt bad and sometimes i get really hot then suddenly im freezing...

Ever since last year July when i started the gym, I loved it and havent been a week or more than 2 days without working out but these last few weeks ive been feeling lazy and tired and just want to...

Ill try twice a week, see how it goes then work my way. Thanks !

Been training for more than a year...ive seen great and amazing progress, especially my back, my back is huge compared to the rest of my body. Ive always had the knowledge of rest, push really heavy...

Definitely bulk, you have nothing to cut. Abs on a skinny guy is like a fat girl with massive tits...it doesnt count. Push heavy, eat a surplus, bulk for atleast 6 - 12 months and then cut. Thats my...

Im around 13%bf, seeing as my summer has been ruined, just go on full bulk, dirty/clean eating, i dont mind losing the abs appearance, i got them once, i can get them again. I wanna gain as much...

Its mid july and sadly here in London, its always raining or some sort of ****. My goal was to show off everything i had worked for and obviously i cant anymore LOL. I can see my abs and have seen...

Would it be a good idea to do both in a day? E.g:
4 sets 10 reps each workout, heavy.
Dumbbell bench, dumbbell incline, barbell bench, barbell incline, cable cross overs.

I've not see any...

I personally hate the barbell, sure i can feel the burn when i bench but its not my thing. When i first started to workout, i only had access to dumbbells and grew from them, then i joined a real gym...

I normally do 30-45 walking after my workouts 3-4 days a week. I heard from one of the trainers at the gym HIIT is much better but with all the research ive done for quite a long time, its more...

Will do bro, thanks.

I thought keeping it clean would benefit me in a much better way than spending money on a subway and getting pointless cal from there. Everyone suggest i should ditch the protein shake twice a day to...

This is my meal plan drawn up by a online personal trainer ( Josef Rakich ) designed for my body to cut:

MEAL 1
Item ...

Anyone? i dont know much when it comes to cardio cutting.

Today was my first hiit for cut. I did 10 minutes. Ran for 30 seconds, rest for 30 seconds. Will hiit make me lose more muscle than if I did low intensity? With low intensity, Ill do a fast walking...

My legs get too much workout during the week. I swim and play football.

Day 1 - Back + Biceps

5x Dead Lift (15/12/10/8/6)
4x Lat pull down (12/10/8/6)
3x Barbell row (20/10/8)
3x Reverse flys (20/10/8)

4x Barbell curls (15/10/12/6)
3x Hammer rope curls...

Since my chest is lacking I decided to do chest twice a week, not back to back, only on Tuesday's and Friday's.im bulking btw.Tuesday's I would do:
Db bench press 5 sets 20 15 12 10 8
Incline db 4...

Wow bro, inspiration right there. Me and you are the exact same height and I'm actually happy that I now know i can achieve a muscular looking body. Im currently bulking, cant wait to start cutting...

Awesome advice guys thanks. It's just my chest is lacking at the moment