from what everyone tell me do like legs one dayy then chest then back but u are telling me to do upper bod rest then lower bod are you sure aobut that Most people combine two muscle groups. in 3 days. One bigger with one smaller. For example: Chest/Triceps. Back/Biceps. Legs/Shoulders. Some, like m...

I DON'T UNDERSTAND I'm just a beginner but from what I've understood. You 1st need to bulk up, gain muscle mass, and then "carve" it down with definition exercizes. In simple terms. Say your ideal weight would be 80kgs (176lbs). When you make it to 80kgs, you then gain extra 5kgs of muscl...

I actually think I was subconsciously saving enough strength to do the shoulders and ABs afterwards. I've somewhere read that someone else had this experience and their legs burst into life once they separated them into a designated day. So, considering I'll be doing the legs on thursday (with the P...

Thursday is the day I do legs/butt only. Got 2 reasons for this - can't work anything after legs (if I do them decently), and the other is legs are lagging behind the rest of the body. So in order to bulk them up what would be a good routine to go for?

this is from the forum under the article... "... question is on a given workout day do I perform The Perfect 10 program first then the Quattro or the Quattro first then the Perfect 10? Once again thanks for your time Once you reach 2x/day sessions on the Perfect 10 program, you have two option...

BTW - it says that I should work regular routine and this 9 week thing, but I didn't find it saying exactly when - do I just to this part before routine, or during (in the middle of) or after I finish normal daily work-outs?

Okies. I'm starting this as tomorrow. Thx

jdx1589 wrote:i need bigger forearms too, i hae tiny forarms for size.

Well lets start this program as of Monday and compare our results after 9 weeks. Should be fun...

You mentioned you'd allocate the forearm exercizes routine for me with the 9WEEK program. Could you please do it, I want to start off with the program in question as of monday. I went through some exercizes, (and I'm getting myself a bench tomorrow with a barbell - enough of all the dumbbell stuff),...

front is probably strongest, since i bench a lot and they aid in that. then i would say that the middle are weaker, and finally, the rear, i have no rear, i try to work them and it doesn nothing. How about some over head presses with dumbbells and barbell? That should help - it sure helped me. And ...

jdx1589 wrote:I think its a certain body type that doesnt gain any fat or any muscle mass they just stay thin. Theres a few different types i forget which is which.

That sux...

Sorry for ignorance, but what's an "ectomorph"?

Ok I went through the exercizes, but hey - stupid me - I can only do dumbbell and barbell exercizes, and for forearms I made that wrist roller thing, so I can do that one as well. But the other exercizes (no gym around here) are not available here. So I'd be grateful if you devised exercize forearm ...

Ok, I'll get back to you with the exercizes I can do with equipment, but in the meantime - could you please clarify the "LOAD: No.of RM" thing here - I don't really get it...
thx

Oh and yeah - I'd really appreciate a clarification on this: DAY 1 Sets: 6 Reps: 3 Rest: 70s (70 seconds) Load: 6RM (6 reps max) Now it says, Reps:3. What is the "load" thing's role then. Why does it say 6 reps max? If there are already 3 reps up there? guess is that I need to take up a we...