Langstaff wrote:I've been doing that, and I think it's working. I think next step is to do heavier weights with less reps and more sets to build some muscle.

Well that's good that it's working. Yes heavier weights and lower reps are usually a good thing.

I've been doing standing-up chest fly's (not sure if that's what it's called) at the gym using cables, and it's working for me. It feels toned, but not necessarily that much bigger. But I think I know how to properly work out those muscles now, which is to squeeze them together and hold for a sec o...

Go with low reps heavy weight. Warm up with high reps and lower weight, it's a great cardio exercise. But make sure to get some heavy lifting in there as well.

swanso5 wrote:i would go the opposite...stick with db work strictly for upper body only doing for strong side what you can do for the weak side sets, reps, wt used the whole lot until it catches up

I agree with this. Lower the weight you are using on your right hand side until your left hand side catches up.

Flex your chest muscles as you push the weights up and hold it for a second at the top. Relax your muscles as you bring the weight down.

They are good at first. But once you can do so many with ease they are nothing more than a good way to warm up before the heavier lifting.

And you find the full body workout works better than the upper/lower split?

10 reps of 6-7 sets? Your weights are far too light. Try heavier weights with 8-10 reps and 3 sets. Also without knowing what your routine is that you mentioned it's hard to tell you where you should make changes.

Boss Man wrote:I'd screw the declines. If you do Benching, stick to Inclines and Flats.

Interesting. Why would you leave out the declines all together?

CAndersonCSCS wrote:Any biceps movement because I hate working them.

Really? Why is that?

Thank you Swanso, I take that into consideration and modify workouts for the next little while and see how that goes for me.

I'd have to say lower back. But that's because I injured it in a car accident when I was younger.

This is what I do on a weekly basis and it is working for me but I just wanted some other opinions and maybe suggestions. Monday - Muay Thai / Jiu Jitsu Tuesday - Weight training (shoulders, legs and upper back) Wednesday - Muay Thai / Jiu Jitsu Thursday - Weight training (biceps, abs and lower back...

No. They will help you cut weight. You can use them to lose weight for a short period of time, but it's from losing fluids not fat.

Drink lots of ice cold water to increase your metabolism in a good way.