swanso can u offer some other advice then please. thanks, basically i am not expecting wonders i would just like big pecs and arms soonest as going on holiday on 26th june so would like some show lol thanks

thanks guys for the replys, i will defo look at that book RK.

also i will change training day cycles. i asume CHEDEN u mean mix it up alittle ie legs and tri back and bi

i workin office and fortunate to get an hour a day to train. im new and not have a clue as some many people have there own opinions. i work with 2 guys who are some what larger than me and i do find it dis -hearting when i seem them pumped to the max( please dont get the violin out lol) i am 6ft, 15...