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You guys are great, if you got anymore tips, lay them on me

Ya bro I know I just told you guys one peice of the puzzle

I am 6,4 210 lbs. 19% bodyfat. I am trying to get at least a 4 pack by summer it is february right now. I just would like to know if sit ups will be enought, when they get to easy I will do...

That too because I dont stretch my rotator cuff that much, but I will start stretching more

Ya I will hit up the gym and work on pull downs and shoulder press

I have been working up to chin ups I almost can do 1 but my front deltoids hurt I dont know if it is muscle or joints. I dont have any other problems with my body accept that movement. I think that...

I was wondering will my height make me take twice the time to see a difference then a smaller person in muscle growth

I want to get strong abs i dont care if they show i just want them to be strong and thick

I am 6,3 218 lbs. and my bench went from 125 lbs. to about 185 lbs. I feel that my chest muscles have gotten bigger but, I have no visual results. I am not sure why, do i need to be able to bench at...

I also take whey protein and creatine before and after working out.

I have been doing 3 sets of 10 on the bench with heavy weights. Then when I cant do more i take off 5 or 10 and do as many as I can. Then I take of some more and do as many as i can. Then I do 3 sets...

thanks

TRAINING ROUTINE

BICEPS:

1-Barbell Curls: 3-5 sets x 12-8 reps (preceeded by 2 warm ups of 15-20 reps)

2-Incline Dumbell Curls: 3-5 sets x 12-6 or Alternate Dumbell Curls: 3-5 sets x 8-10
...

TRAINING ROUTINE

BICEPS:

1-Barbell Curls: 3-5 sets x 12-8 reps (preceeded by 2 warm ups of 15-20 reps)

2-Incline Dumbell Curls: 3-5 sets x 12-6 or Alternate Dumbell Curls: 3-5 sets x 8-10
...

nice link

Nice plan will do

My new goal is 220 lbs. 10 reps I am guessing it will take me 4 months

I am 6,3 218 lbs. and I have no visual results from bench pressing, it took me a while to get this 1 rep max

AM I LIFTING ENOUGH FOR MY SIZE OR AM I TO BIG AND HAVE TO LIFT MORE?????

thanks for the advice