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alright guys Just as a background i'm 17 and have been training for about 5 months. As im new to body building i need some advice in regards to my routine. I'd like to know which amount of reps and sets i should do to increase my size and also which type of supplementation i should use. At present i am 72kg and can flat bench comfortably 90 and my 1 rep max is 105kg. To give you an ...

Mine is currently peanut butter on grainery/wholegrain toast! Apologies if this is the wrong place to post this, my newness shines through

does anyone know of any good forearm routines. as i am stumped as i dont seem to be getting anyware with them fast.. thanks .

Background - 24yr hardgainer, very average recovery and seem to do best with 2x-3x week. Not trying to get huge but build a strength base and some muscle all over. Exercise choices - My upper body is weak, I started doing bench but because it was so pathetic figured pushups might be in order first? I know squats are great but they are not as good for my structure - long limbs, very ...

Where did you copy and paste that routine from? 8 sets on most exercises!? I'd collapse after the first 2-3 exercises.... Less is more.

does anybody have a PDF/electronic copy of the BRAWN book, the first one? thanks!

Hi all, I'm 19, weigh 14 stone and 6foot high. I currently play alot of football but want to increase in upper body size. I want big arms but also want a slimmer waist. I would like a bigger upper body but have bigger arms as a priority. I don’t know what I should be doing!! This is my current situation (PS. I know I am going very wrong but would like some details about what I ...

hi im looking to purchase one of these but not sure wot to go for i mainly wont it for pull ups pulldowns and deads

Guys my daughter came to me a few weeks back and asked me to help her get bigger and fitter. She is 18, about 7-8 stone and around 5' 9", she is of a very slim build to the point that she feels embarrassed at times. She plays football in the local ladies league. When she plays her matches she feels lacking in stamina and strength. Could you suggest a weight routine that ...

Alright guys its about time I got back into this, its been a long time I believe around 7 - 8 months since I last went to a gym, some will know why I was unable to go to the gym some wont, its all in the past now and time for a fresh start so I am currently - 23 years of age 5 foot 9 inches tall 145.6 lbs or 10 stone 4 lbs between 16 and 17% bodyfat at my biggest when I was ...

Mine is currently peanut butter on grainery/wholegrain toast! Apologies if this is the wrong place to post this, my newness shines through

A good routine? Currently bit of a newbie at the min but slowly picking up terms etc and my diet is slowly coming together with the wonderfull thread "How to grow at home and work" Im doing a routine at the min but not sure if its right or not. Shoulders Exercise Sets Reps Smith Machine Shoulder Press 4 12,10,8,6 Dumbbell Lateral Raise 4 12,10,8,6...

Guys my daughter came to me a few weeks back and asked me to help her get bigger and fitter. She is 18, about 7-8 stone and around 5' 9", she is of a very slim build to the point that she feels embarrassed at times. She plays football in the local ladies league. When she plays her matches she feels lacking in stamina and strength. Could you suggest a weight routine that ...

Ok so just starting to get things all in order and i have come up with this basic start to planning my week any suggestions about order or when/where i do things Cardio 2x20min a day 40-50min weights 10min stretches M – Back and Bis and abs T – Quads and calves W- Gym class of some kind and abs T – Shoulders and ...

Hi all, I'm 19, weigh 14 stone and 6foot high. I currently play alot of football but want to increase in upper body size. I want big arms but also want a slimmer waist. I would like a bigger upper body but have bigger arms as a priority. I don’t know what I should be doing!! This is my current situation (PS. I know I am going very wrong but would like some details about what I ...

does anyone know of any good forearm routines. as i am stumped as i dont seem to be getting anyware with them fast.. thanks .

Alright guys its about time I got back into this, its been a long time I believe around 7 - 8 months since I last went to a gym, some will know why I was unable to go to the gym some wont, its all in the past now and time for a fresh start so I am currently - 23 years of age 5 foot 9 inches tall 145.6 lbs or 10 stone 4 lbs between 16 and 17% bodyfat at my biggest when I was ...

Background - 24yr hardgainer, very average recovery and seem to do best with 2x-3x week. Not trying to get huge but build a strength base and some muscle all over. Exercise choices - My upper body is weak, I started doing bench but because it was so pathetic figured pushups might be in order first? I know squats are great but they are not as good for my structure - long limbs, very ...

hi im looking to purchase one of these but not sure wot to go for i mainly wont it for pull ups pulldowns and deads

alright guys Just as a background i'm 17 and have been training for about 5 months. As im new to body building i need some advice in regards to my routine. I'd like to know which amount of reps and sets i should do to increase my size and also which type of supplementation i should use. At present i am 72kg and can flat bench comfortably 90 and my 1 rep max is 105kg. To give you an ...