anyone?

i'm starting the upper lower split this week..so if i do 5x5 is that for all the exercises i listed or just for the bigger muscles and like 4x6 for the smaller ones?? can someone give me a little more detail? i don't want to short change myself. also since i'm trying to put on mass should i be doing...

ok thanks guys for all of your advice on diet, but back to workout. so after reading another thread i've decided to change routine to an upper lower split. i found this routine but it doesn't state how many sets x reps i should do..this is where i need advice... Upper Body Routine Bench Press Dips S...

okay so i got this plan from a muscle magazine before bkfst. 1 scoop whey protein in water meal 1. 3 egg whites, 2 cups lean crunch cereal meal 2. 8 oz. low fat cottage cheese + 1 cup sliced pine apple, 6 whole wheat crackers+ 1 Tbsp. peanut butter meal 3. 8 oz lean turkey meat + 4 slices whole whea...

i got this 5x5 routine off another website.. Monday: * Squat - 5X5 - Ramping up the weight to a top set of 5 - Equal to Friday's Heavy Triple * Bench - 5X5 - Ramping up the weight to a top set of 5 - Equal to Friday's Heavy Triple * Barbell Row - 5X5 - Ramping up the weight to a top set of 5 - Equal...

yes, carrots, broccoli with meals with meals 3 and 6.. i'll add more if suggested. i was under the impression i should be getting about 50g of protein per meal. any comments on the workout routine? like i said it's been almost 2 months how long should i keep doing this? i want to get as big and stro...

anyone else? need some more input..i'm going on almost 2 months now..need to know if i should stay on this or switch it up so body doesn't get used to the same workout

Thanks Fygle, so the meat before bed isn't a problem then?

Hey what's up everyone. I need some critiques on routine and diet. I started training in 06 and used the same routine I am using now. I saw great results but never got the results i wanted. I hit a plateau and never got past it. Also I never got as big as I wanted. I leaned out a lot, but not to the...

hey long time swanso thanks

i'm on vacation and the hotel i'm in only has a bench dumbells and 2 treadmills..can somebody give me a routine..i've been doing chest bi-s tri-s and shoulders, i need some lowerbody workouts being that i cant do squats or and leg curls ext. etc..i can do dead lifts and bentrows...can someone please...

okay, i understand now..i'll begin this routine on monday..thanks alot..i'll keep you updated on progress in rich-fit

a few things i don't understand..what is 1RM

MONDAY: Bench 1 x 5 second hold @ 2 inches below full lockout) @ 125% of 1RM (if bench is 100kg 1RM than use 125kg)…rest 75secs…1 x as many as you can @ 85%..

could you explain this...right now max for bench is at 185lbs...3 reps

yes i'm definately up for trying out this routine...but i don't fully grasp the concept of supramaximal holds. also could you break down the program a little more clearly like you did for the last one? thanks, i'll be ready to get started on this one this week

I've been doing this routine for about 2.5 months, squats 6 x 3 Stiff Leg Deadlift 6 x 3 Wide Grip Pulldowns 2 x 8 - 10 Seated Shoulder Press 2 x 8 - 10 (60secs rest between these) Incline Press 2 x 10 (30 degree incline...60secs rest between these) DAY 2 - Upper Body Heavy / Lower Body Light Cable ...