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You have a great physique to be honest and I think you can compete, however, I think there's no way your body was achieved in a year being natural especially if your starting point is the first...

Yes you can eat whatever you want, however if you consume too much sugar you can become diabetic or if you consume too much unhealthy fat you will rise up your cholasterol and feel slugish. Your best...

Yes and no. Rows and pull ups will give you some bicep mass but if you desire to have more I'd incorporate isolated bicep excercises.

Sounds like a killer. I will try this week. I remember I tried once a few months ago and I felt so much burn it was crazy.

What you guys think about this?


I'm thinking about doing as much pull ups as I can then when I no longer can do one I will move to the Lat pulldowns and do a certain weight for 10 reps.

Chest/Back
Legs/Calves (Hamstring Focused)
Arms/Shoulders
Legs/Calves (Quad focused)
Chest/Triceps/Front and Lateral Delt
Back/Biceps/Rear Delt

I will run this split and give you feedback in...

That wouldn't be able to hit a certain muscle group twice a week though right? Unless I added an"8th day" to the week.

Because my arms are kind of lacking so I thought that having a separate arm day would be good enough.

Also, sadly, gyms here in my country aren't 24/7 and the one that I'm in closes at 9:30 PM...

I may have not explained correctly. When I do a set of 10 reps, sometimes when I hit 10 reps I have 2-3 reps in that tank in which that case I increase the weight so I can do between 8-10 reps in the...

Chest
Dumbbell 15º Incline Press - 3x10
Incline Seated Chest Press - 4x10
Low Flies - 4x10

Back
Row pull - 3x10
Lat pulldown - 4x10
One Arm pulldown - 4x10
Low back extensions - 3x10

Hello, I'm currently running on a 6 day Arnold Split. However, I have been thinking about running a Arnold x PPL Hybrid Split.

Old Split :
Day 1 : Chest/Back
Day 2 : Arms/Shoulders
Day 3 : Legs...

Do compound exercises that recruit the most muscles. You don't need many sets as according to some studies, 10-20 sets per WEEK is more than enough. It also depends on how often you're willing to go...

If you want to get to 200 pounds just lift and eat more.

I do incline dumbell curl and I try to go heavy on those without moving my elbow too much always leaving it "behind the body" so the shoulder doesn't do any effort.

18 (Kilos) - 40 Pounds for 10...

Depends on your weight.

Recomp. I don't know if you're new to the gym but if you are, you will be better doing body recomp.

I have started the split like three weeks ago as well as bulking and I have been increasing the weights slightly. I had two sessions of chest/back this week and for example, regarding the chest, the...

My only doubt if the amount of volume I'm doing per muscle group, as I have mentioned before, I'm doing 4 exercises, each 4 sets for back and chest, hitting them twice gives in total 32 sets per...

I always had trouble controlling my breathing even back when I used to play football, for example if I started sprinting past someone I would just hold my breath instead of controlling so for...

Hey, I have been working out for around 1 year and a few months and I decided to do my routine workout that best suits to me to target each muscle twice per week, I need your help regarding the...