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I second this post, and highly recommend following the advices within. Another split to try is push/pull/legs. If you don't have the time to pull off 6-days/week, I suggest doing Arnold's split but...

standing cable flies 4 sets
dips 4 sets

Do these 2 exercises last in your chest routine. Do the flies first to pre exhaust the lower pecs then do the dips. Don't be surprised if you can only do...

I prefer to train each body part twice a week and I am natural. Once a week is simply not enough. When I first switched over to twice a week, it took time to get used to and that's probably the...

Hey Bob,

I was looking at some pictures on this forum recently and I noticed Branch Warren and Dexter Jackson look like they have some wicked lat tears.

THey are most visible in a front double...

Hey Bob,

In your training video, you made a comment about alternating high carb days and low carb days. WIll you give some details about that and why you would do that?

ALso, what is the best...

I get better results from 2x, but im natty. For most pro bodybuilders it's just 1x, but I think that works for them due to anabolic agent use---ie they can train a muscle less frequently and get...

I like all of them except behind the neck pulldowns. Not big on conventional deadlifts either.

I think it's kind of an individual thing, like many other parameters of training. You will gravitate toward whatever you feel

Powerlifters at my gym usually take several minutes between sets.
...

How can you ever be offended by what someone else is doing across the gym floor? Seems like a complete waste to me

bent over laterals man

make sure your palms are facing backward and use heavy dumbbells because you only need ROM of like a foot.

Reverse cable fly seems to hit my traps more than my rear delts

They are both extremes as far as workout plans go and to be honest there are probably better options than either one of those

Push/pull/legs?
Upper body/lower body?

^ these are better plans in...

If you are trying to gain mass, then yes sir, that's overkill

try 8-12 sets twice a week instead. If you like running, don't add any more to what you are doing now if you are in fact trying to get...

Personal favorite:

EZ curl 4 sets
standing alt dumbbell 3 sets
machine preacher curl 3 sets

Routine I'm doing now:
EZ cable curl
standing alt dumbbell
1...

I started at 23 and looked girly. I did low volume/high intensity routines for a year or so but I gained no mass in my upper body. Squats and lunges built me some nice legs but my upper body didn't...

6 days a week is the way I do it! (Okay 5 right now cause I'm busy)
I did your split for a while but my arms didn't budge.

This is what always works best for me:

Chest, shoulders, tris
quads,...

Just a suggestion here---try them with the bench slightly inclined, like 15-20 degrees. This takes your lats and arms completely out of the equation and you will feel a lot of stress on your pecs all...

I never do flat barbell bench. It hurts my shoulders like hell.

Also, people who tear their pecs do so by doing flat bar bench press, so F that noise

Here's what I did last month and it was...

For mass, using machines AND freeweights is way better than just using freeweights.

For the same exercises, the resistance is different along the same range of motion. So using both is the same...

My delts used to suck. Weak shoulders is a classic problem for natrual bodybuilders like yourself and I. This is what i did about it:

train your shoulders twice a week. Once a week is useless.
...

Ok man, you've got to learn how to stick to a plan. Not doing that is a huge problem from the get go

Without discipline, this is all a waste of time

Here's my arm routine:
biceps
Ez bar cable...