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Try this. This simple beginner (less than a year) protocol is one that I have developed based on information from stickies on this forum.

A Workout (Push)
Squats
Incline Bench
Flat Bench...

Try this simple beginner (less than a year) protocol. It's one that I have developed based on information from stickies on this forum.

A Workout (Push)
Squats
Incline Bench
Flat Bench
Military...

If you want to see your abs you need to cut. So yes cut down to 145-150. After you do this you can bulk up utilizing a small caloric surplus so you don't gain a bunch of fat. With a slow bulk you...

What are you drinking? I can see the food, but you gotta be missing something. Do you drink alot of Coke/Pepsi or beer? Are you piling on butter and bbq sauce without adding the calories? I have a...

This.

Overtraining is related to your CNS (Central Nervous System) more than it is your muscle fibers. You should only be concerned with overtraining as it relates to lifting to failure. Avoid it. Avoid...

Stay with the same routine if you like it. Changing routines will not make much of a difference when cutting IMO.

This.

Dont worry about the fat too much. I mean, you don't wanna blow up, but 20% is not that bad. Its bad if you are about to go on stage, but for a recreational bodybuilder it is not hat bad, especially...

Sir, you are not gaining muscle becuase you are not eating at a caloric surplus. Plain and simple. It does not matter what training protocol you are using if you do not eat at a caloric surplus. You...

You, like alot of people, came to right place, but missed the most valuable tools on this forum. The STICKIES. Stickies are filled with all the information you need and all of the information you...

You came to the right place my friend. This forum has an enormous amount of information on it. There are some very well educated people on this site that have put alot of time and effort into their...

If your goal is mass then you should be doing compound movements. Anything you do will work if you eat at a caloric surplus and progress in your workloads. Im not an expert, but based on all of the...

Feel the weight of the rope and let that dictate when you jump. Alot of people jump way to high because their timing sucks. You only have to jump about a half an inch to get the rope under, it that....

It is easy to do nothing. It is the successful that strives for progress. The weak tremble at the thought of leaving a warm home. The strong love the challenge. They look back at the end of the day...

Thank you for the direct response to my question. You sir are very much appreciated.

My routine is based on a routine as outlined by the ACSM (American College of Sports Medicine). It is also based on the equipment in my garage and my busy lifestyle. I, along with many others, do not...

Finally, you post something useful. But I have never heard of anyone referring to themself as an anonymous jamoke (got 'em). Good day sir.

Or you can do a split that I use. It is the following:

A Workout (Push)
Squats
Incline Bench
Flat Bench
Military Press
Dips

B Workout (Pull)

A debate requires 2 people with actual useful information. Determinednoob does not qualify.