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Don't make the mistake of not doing strength training as you drop fat. The most effective program for you is to incorporate cardio, strength training, and begin cutting calories.

I agree with the high fiber diet for cleansing. Also check to see if there is any scientific research to back the benefits of cleansing. I haven't heard of any positive scientific studys to back...

How many days a week are you training chest?

If more than once a week, it may be too much. Take a 7 -10 days off completely, then go back and train chest. I can almost guarantee you will increase...

The first thing I would be is start tracking your workouts (exercise, weight, reps). The numbers will tell you if your plan is effective. In my opinion, you need more rest between workouts.

Once...

Good job!

To increase your bench try increasing the intensity by doing forced reps, negatives, and partial reps with much more weight in the strongest position of the movement (6 inches below full...

One more thing...

Just remember, you grow while you are resting, not while you are training. Training stimulated muscle growth. Rest completes the recovery, and growth process. If you train before...

I used a fitness program like this for years while competing. Knowing what I know today, I was significantly overtrained!

You can tell how much you are overtrained by following the fitness...

Owning a personal training business for over 15 years has really opened up my eyes to the huge mistakes many bodybuilders are constantly making. Building muscle is not that difficult if you really...

Yes, talking days off is crucial to your muscle building success! However, instead of just following the norm and taking a week off every 8 weeks, I allow my body to tell me when it is time to shut...

Rather than changing bodybuilding workouts, take more rest days off. An off bodybuilding workout may represent a sign of overtraining. Therefore, if the bodybuilder takes a little time off, they...

Do you want to build muscle as quickly as possible?
If so, are you training with the proper muscle mindset? For
optimal success, prior to entering the gym, you must be
willing to train like a...

Solid! Your diet looks very good. You are getting enough protein, and even vegetables. Now the big question is are you training properly? If your training program is as sound as your nutrition, you...

Big Ron is one thick dude. I think he would send Dorian Yates home crying. I remember him 10 years ago, and about 50 pounds lighter.

A good Push/Pull routine is the following:

Day 1- Chest/ Shoulders/ Tricep

Day 2 - Legs/abs

Day 3 - Back/ Bicep

Then rest days to recover. I would rest 2-5 days between days to allow...

Malik,

Forget about the testosterone. There is no way you are recovering enough between workouts to maximize muscle growth. I would not train 3 days in a row even if they are different body parts....