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i have been doing 4 split workouts for a few years. mondays/chest. tuesday/biceps. wednesday chest/triceps. thursday/shoulders. fri/sat/sun off. i have had decent gains arms,shoulders pretty good ,...

Hi there.
I am going throught the exact same frustration as you. I am an ectomorph body type. I have been working out for nearly four years. I have good arms, good shoulders, a decent six pack...

Hi guys. Just want to clear something up. When doing my workouts: for example chest, I do dumbell bench press. weight 27.5 kg per dumbell, sets 5, rep range 11,9,8,8,7. I was doing less than these...

hi tim your advice was really helpful on gaining weight and i have gained a bit of a stomach. any advice on whislt gaining, stopping the build up round the stomach. my abs beforehand were very hard...

gained a bit of a stomach. any advice on whislt gaining, stopping the build up round the stomach. Also tim I have always been lifting weights in the 5-7 reps range, and after doing research i hear...

cheers for the advice tim

ok i will try that. i feel i have more direction now. any tips on some high calorie meals i can take to work with me?

hi joey, i am now going to keep a record of my diet. before i was doing very heavy 4-6 reps of 6sets on each exercise decline,flat incline, the 3sets of 5-6 incline flie, flatflies. 2mins rest. ...

ok looking at the calorie counter i am consuming 2000 calories a day and should be hiting just over 2 and half to gain a couple of pounds a week. anyone have some good tips on meal plans..... i am...

yeah missed these links, just looked at them and there is some useful info. cheers for the link

weetabix is a high in carbs and fibre... a cereal. Ok any advice on a diet program anyone?
Thanks for your replys

my diet consists of : 7am 4 weetabix. 10am chicken breast with rice and banana. 1pm tuna pasta about a tins worth cheese sandwhich. 4pm 3 weetabix. dinner 7-730pm steak potatoe+veg or beef pasta,or...

Hi there, really need some help and advice. i have been going to the gym for nearly 3 years now, i weighed 9 stone and am now 10.5 stone. I am happy with my arms and shoulders and receive really...