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forearm has 3 parts, after deads, throw in wrist curls, and reverse ez bar curls, that will cover everything.

your back has 3 areas upper back/neck, trapezius middle back, lats lower back deadlifts will cover lower back primarily, and to a second degree upper rowing movements will cover lat thickness pullups, or lat pulldowns will cover lat width shrugs, rack deads will cover traps begin...

Max-OT is better, what is better then a generalised program is your own custom routine suited toward you.

Heavy deadlifts, heavy squatting will give decent ab growth. to target them directly, have proportion in mind. Upperabs/whole abs: Crunches 2X10 with weight Lower abs: Leg raises 2X10 with weight Whole abs: Decline sit ups 2X10 with weight do this 3 times a week, with 30 seconds rest...

heres a better idea, stop smoking your mind away

tone doesnt exist its a word used by bad personal trainers and fitness people on those adverts that sell garbage ab machines e.t.c what do people mean when they want to tone? i think its an epidemic of stupidity in the fitness scene, its really annoying whena 350lb woman comes into the gym...

get lean = consume less calories then you burn get fat = consume more calories then you burn cardio is an aid in burning calories to get "lean" and if you choose swimming as your cardio then do around 30-45 minutes of swimming laps at a moderate intensity.

fruit contains the sugar fructose, fructose replenishes liver glycogen mostly and muscle glycogen partially. the optimal carb for -results THEN health- is dextrose, the optimal carb for -health THEN results- is oatmeal. the results being minimal between the two. eating fruit any other time...

preparing for contest requires manipulation of diet, not training. if you feel ill stop, vomiting maybe hardcore but in the long run your body wont appreciate the abuse. the key is to find the sweet spot of training, not extremelly heavy, and not too light, e.g 2 reps from total failure with...

whatevers more important to you should have priority if your serious about either one. if both are hobbies then dont overthink.

genetic anomaly, cant do jack **** about it. some people have there lower ribs sticking out of there abs.

Cardio vascular endurance/health > Jogging for long sessions 30-60 minutes at low intensity. Muscular endurance > high rep lifting, 20+ reps (this alone wont benefit as greatly as cardio)

breath heavy and extend your chest ******ds when performing taxing exercises like squats and deadlifts, this will widen your ribcage. arnold S - encyclopedia of modern Bodybuilding also your lats, and pec/deltoid tie in will grow in time.

if you squat with heavy heavy weight for prolonged periods, your spine will compress to bear the load of the weight, if your plates are still open you will prematurely cause a fusing of your spine reducing the chance of growth in your torso. legg press is a good alternative to squats while...

you look like john travolta when he was young

no benefit, its better to do chest/tris, and back/bis, the reason is when doing back your bis are involved aswell, they synergise from the back exercises, think of your arms as hooks, doing back and bis requires a pulling motion in all exercises thus the reason to do them together, same with...

its fun to stay at the YMCA

endurance runners who live in open country, and eat highly nutritious meals, are hardly stressed, dont consume poisonus substances, and dont spend there days on the internet live longest.

muscle looks better on smaller bones

if you want growth in only a certain area do deadlifts only, if you want growth of the whole forearm you must include wrist curls and reverse curls aswell as deadlifts/hammer curls.