[Mulletsoldier]

Bodybuilding is such an amazing activity for the exact same reason it is challenging: it requires by far the most personal involvement and customization to succeed out of any other sport. This need for personal tailoring is the same reason why whenever a vague question is posed the original poster is always asked to post his stats so proper, responsible advice may be given. What works for me will not work for you and vice versa. That being said, when posting a question provide the following with your post in all forums:

Age
Weight
BF%
Training Experience
Diet

There are certain circumstances when additional information may be required for example:

Nutrition Forum
a)If asking about a certain way to alter your diet for a specific goal, provide a full meal/macro breakdown

Training Forum
a)If asking about a certain way to alter your training for a specific goal, provide a full breakdown of rep schemes, sets, time under tension, frequency, and intensity

Supplement Forum
a)If asking about a certain supplement you believe will assist you in meeting a specific goal, provide a background history to your supplement use, current supplement use, any allergies or medical conditions, and any adverse reactions you have had to supplements in the past

Steroid Forum
a)If asking about a certain steroid you believe will assist you in meeting a specific goal, provide your cycle history, mg/ml of product, and your outlined plan

I do realize this may seem anal and redundant, it does however save 5-7 replies from other members in attempting to coax all the information out of the poster needed for responsible information.

[amjo786]

hey any tips on how to get more shape on my bi ceps, by that i mean what exercises should i do and how many reps?

[WaRz0n3]

Originally Posted by amjo786

hey any tips on how to get more shape on my bi ceps, by that i mean what exercises should i do and how many reps?

I think you missed the point of this thread....

the "graphics" in the first post are called WORDS. You read them left-to-right top-to-bottom.

BEFORE you post in a thread, you must read these so called "words" so that you know what you are responding to.

Good luck!!

[ma3adi_DArkman]

hay can any one answer me how i can get great aps musclse my wight is 100 kilo and my bodyfat is 28%

[ma3adi_DArkman]

Hay can any one answer me how i can get great aps muscles my Wight is 100 kilo and my body fat is 28% and I didn’t know what is the best for me is it train aps with Wight or repetition

[heydespo5269]

Overtraining?
I don't usually feel like I am overtraining so to say, but then again I can't really tell because I have always been a very very active person in sports/gym etc. It's like the only way I know....so I figured I'd get some second opinions.

I log alll my workouts on my computer so:

Day One- Back

Barbell Rows 4X 10-12 150-165
T-Bar Rows 90-105 (FORM, Will be heavy)
Pull Downs 137 pin
One Arm Rows 4X 6-12 75-90 [left arm first] may have to lower with new techn.

Shoulders

Barbell Shoulder Press 4x10 WU105 115, 120, 125,130
Arnie Presses 3X 10-12 40,45,50
Lateral R 3X 12 20
Front R 25
Rear Flyes 45,50 slow and isolate


Biceps

Standing Barbell Curls 3x 10-12 65
Same TimeIncline Curls 25, close 30
Alt. Hammer Curls 30
Reverse Curls Cambered with 10's (change to st. bar)

Day Two- Legs

Squats 5x6, 6th set rule 225, 245, 265, 275, 285
Leg Press 4x12 Refer to thursday
Leg Extensions 4x10-12 110
One Leg Curls 3x10-12 70 [this was a heavy type day]
Leg Curls 3x10-12 130
Calf Raises 4x 15 9/10 pin

Day Three- Chest

Flat Bench Press 4x10 170-185
Incline Bench Press 4x10 145-160
Decline Bench Press 3x12 135, ++ up if possible (changing to DBs)
Machine Inc. Presses 3x12 45s, 55s, 60s/65s
Cable Flyes 3x12 6,7 [7B setting]



Triceps
Pressdowns 4x10-12 62 [get burn, consider even more possibly]
Extensions 4x10-12 Refer to Saturday
CGBP 4x10-12 Refer to Saturday
Traps

Behind the back shrugs Warm up 2 sets of 135– 4x12 225, ++?– pull with traps, arch back, use guide rail
Upright Rows 4x6-10 45 smith

Day Four- Shoulders

Barbell Shoulder Press 4x 10-12 105 [10], 115 [10], 125 [9], 135 [7]
Arnold DB Press 4x 10-12 45, 45, 45 (have weight come to front of pec)
Lat R 3x 10-12 20
Front R 25
Rear Flyes 45


Back

Barbell Rows 4x 10-12 415-160
T-Bar Rows 4x 10-12 85-100 * might be too much
Pull Downs 4x 12-6 112, and then up (its so hard to get a right weight). Patience!!!
Hammer Pulldowns 4x 12-6

Biceps

Straight Barbell Curls 3x10-12 65
Same time Incline Curls 25, try 30
Alt. Hammer Curls 30, try 35
Reverse Curls Cambered + 10's, change to straight bar or the cambered at preacher station


Day Five- Legs

Squats 5x6, 6th set rule 225, 245, 265, 275, 290
Leg Press 2x12 with 4plates, 2x12 with 4 plates+25
Leg Extensions 3x10-12 120
One Leg Curls 3x10-12 60's,+ possibly
Leg Curls 3x10-12 120, +
set 1 back, about 2 front for comfort

Pay close attention to leg curls and record weight accurately for next weeks
Calf Raises 4x 15 9/10 pin



Day Six- Chest

Flat DB Press 4x 12-6 80, 85, 90,95
Incline DB Press 4x10-12 60, 60, 65, 70
This workout is changing as of next week, refer to post on wall.
Cables are 6 pin
weighted dips use 25 and increase



Tris

Pressdowns 4x10-12 57, 62
CGBP 4x10-12 115
Extensions 4x10-12 65-70.


Traps

Behind the back shrugs 3x12 (Alt front and rear) Sets warm up at 135, 225
Upright Rows 4x12 40, 45 smith


I know its a little messy because it was pasted from word, but I would really really really appreciate the input.

BTW, i'm 19, 180 lbs, and about 12% body fat. Wrestling/football my whole life up until this first year of college. I follow a moderately strict diet, and currently take whey,multivitamin, fish oil, and Betagen. (I am changing over to Cellmass/Nitrix in about two weeks instead of Betagen and any opinions on those BSN products are welcomed as well)

[amjo786]

hey i have been trainin for bout 9 months now, i have put on a total of 22lbs f muxcle. the only problem is i do 30 min cardio evey morning and have got my protein intake quiet high. i still fail to see my abs any clues?

[Thomas_Rivera]

You need to work out your abs like any other muscle, and you need to cut your fat percentage down.

[thenewbreed]

okat 26 165lbs under one year of training starting weight if 118lbs at 5 foot 9 inches

diet?
training routine?
supplements?
pro test ?


any and many suggestions are always greatly appreciated



thanks in advance

[dsibbo]

Age 19
Weight 11,4
BF% (Not sure, How do i find this out?)
I am currently training upperbody twice a week, as i am a beginner and my muscles struggle to recover.

Hey,

I was wondering if anyone can answer a few questions for me. Coming up to christmas i am predicting i am going to gain a lot of weight. I want to be able keep the weight on but without it turning to fat, i have been told to gain weight i should avoid cardio as it will burn off. But over the christmas i am going to be eating more and drinking. Is there any way to keep my stomach flat but maintain the weight. What would you lot suggest?

[davegillis]

im 14 naturally small (genetics) my uncle inspired me to start taking up weight im 114 but i want to get bigger i train 7 days a week legs one day upper body the other day and tips?

[GeorgeT]

Age: 14
Weight: 160
BF%: 15%
Training Experience: 6months (2 years of football and 4years of basketball)
Diet: salad and chicken breasts mostly

alright well, i want to get stronger and bigger...but mostly stronger..but most of my friends are telling me to work out a certain part of my body every other day..e.g biceps every other day...but alot of critism ive gotten says that u shud only work out biceps once a week to get bigger, so that they can grow in the rest period? any help or ideas what to choose on? my current workout routine is

monday/thursday: chest, shoulder, triceps, biceps, traps, back

tuesday/friday: calves, quads, hamstring, my ass

[wrestling lyon]

for heydespo5269

I have found that when trying to stimulate lower chest growth that the decline bench press is not as effective as parallel bar dips with a forward lean. Although dips with a lean may seem easy at first, try adding weight while you are doing it to really push the intensity