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Beginner shouldnt start with "bro split" programs. You should go for 3 split

Day1
Push (chest, triceps, shoulder)

Day2
Pull (Back, biceps, traps)

Day3
Legs

Just keep pushing. Run 5 miles in the morning, Lift more heavy at the gym. Meal plan is easy, just 1gram of protein per pound of bodyweight. Quality protein (dairy, meat, fish, powders) A lot of...

Hi man! Have you pointed out any changes in the mirror? You scale number might stay same if you start training over again because your muscles regain water etc and i think you have gained some muscle...

Progress isnt linear, it appears as a "spikes" in long time period. You can change your workout program radically to avoid your body adaptation

I knew it is inevitable to receive comments like. I would really see your bodyfat/muscle mass history ;)

Alexey Lesukov ! Great talented & young bodybuilder

Whatever you feel is right! You can also start doing cardio and training considering your football season & raise your calories a bit! Your body will change fat to lean mass, it just takes time and...

Great work man! I can relate how it feels to go through that kind of fat losing progress!
There are some different ways to keep good conditioning while "bulking up" and growing muscle. Im currently...

Use rather dumbells if you find flat bench press challenging

Seems that you are a beginner so i would recommend you to eat relative low calories and keep pushing yourself at the gym. Every week try to increase your strenght gains in compound movements. You can...

Hi! Supersetting two compound movements such a db press + pushup will obviously cause stress to your triceps + forearms. If you have had a back day before chest day, your forearms are still sore. And...