should i do back exersies along with chest or on another day, how should i structure it.
as for diet, i dont eat any bread i eat alot of salad tuna meats eggs and pasta
cheeses milk and nuts

bascily i do bench press 3 x 10reps consentration bicep bar bell curls 3 sets 4-6 reps (til failure) incline bicep curls 3x10reps hammer curls 3x10 concentraion dumbell curl 3x 4-6 (till failure) and over head tricept dumbell curl 3x10 i work out every second day, i was told that i should conentrate...

hi guys im an 18 yr old ive been lifting weights for around 2 months now aswel as being on creatine ethyl ester HCL i train 3 to 4 times a week with cardio traing inbetween im not seeing much results goal is to gain muscle on chest and biceps i was just wondering what the best formula for this is ho...