Which is the better unilateral exercise? I don’t know which one to add to my lower routine.

Could anyone enlighten me on some workouts for my core?:thumb:

Ok I have been using the gym on and off for over 10 years, I have done full body workouts and 4 day splits with and without cardio. I have only ever done this to remain slim and had a caloric intake of around 1500-1800 calories per day. I have been on diets for as long as i can remember but I wanna get more muscular now and bulk up at bit. Im taking in around 3000 cal per day so have got my diet pretty soreted. The only thing I cant make my mind up on is my training.

Ive read about Bill Starr 5×5 which sounds good, Ive read about 3 full body workouts per week, Ive read about 4 day split routines etc etc.

So Im now non the wiser when it comes to making my own plan.

Current stats

6ft 3 in
184 lbs
34in waist
41 inch chest
14 inch bicep
15in neck
24inch thigh

Id like to gain about a 14lb in healthy muscle drop a couple of inches off my waist and grow every where else. Can you have a look at the below and advise if Im on the right track with my training many thanks to you all

3 x per week full body workouts using free weights

Bench Press 4 sets 8-10 reps
Squat 4 sets 8-10 reps
Deadlift 2 sets 10-12 reps
Pull ups 2 sets 8-10 reps
Barbell row 2 sets 8-10 reps
Standing shoulder press bar bell 2 sets 8-10 reps
D/bell arm curls 2 sets 8-10 reps
Triceps dips 3 sets to failure
3 x 25 reps leg raises
3x 25 reps crunches

Im not doing any cardio at present do you think I should?

Do you guys thinks this is my best way forward???? Many thanks:hmmm:

Im trying to build muscle mass , i eat alot and i work out 1 muscle a day.
I do not run , i am built with muscles i work out my abs alot but still have a stomace my abs only show when im in the situp position

i want to know if i start to jogg if im going to get smaller and lose muscle mass , i want to burn my stomace and get more fit but do not want to lose muscles or get slim what should i do ?

Hi Guys,
Just two Qs….

Is it ok to do a small supplimentary workout after returning home from the gym?
Say I get home, and 15 mins after main workout, I do another set of flys,
another set of situps, and bicep curls… just because I feel a bit energetic once I get home.

Is there any reason to keep the work all in the same time frame?

Just another one regarding creatine monohydrate… Do you guys think it is better to go
for the pure German product, or a mixture that comes in a recovery stack?
I’m only planning to fork out hte $60 AU for one or the other.

Cheers, Art.

Could anyone enlighten me on some workouts for my core?:thumb:

I’m trying to get some ideas on some good work out schedules and I’m interested in learning what type of schedules some of you all have. I hear so much from people sometimes I wonder what the best schedule is.

Right now I can only really think of a 4 day plan

Monday–chest

Tuesday—biceps/triceps—(is it okay to do both on same day?)

Wednesday–Legs

Thursday—Shoulders

I usually run everyday, sit ups everyday.

Just looking for some general thoughts about the sort of training program I am thinking of trying, something along the lines of German Volume training, blood volume, etc..

Firstly I should mention I have posted on here in the past about a spiral fracture of the humerus I received back in April. I decided to get surgery and have been slowly making my way back, plate and screws in my arm and all. My overall shape and look isn’t that bad, but I am nowhere near as strong as I was pre-injury. My hope is it will come back with time. I have lost 2 or 3 inches off my chest and about an inch off my arms. My weight went from around 250 to 230ish, but on the plus side I did lose a little bodyfat. I miss my normal size though.

Onto the topic at hand. I am taking a vacation in about a week and a half and want to look as good as I can. I have been training for about 20 years, so I know there are no quick fixes, nothing beats sensible training over the long haul. Having said that, I am hoping to kind of put my body in a kind of anabolic "pumped" state over the next couple weeks. I have started using NO2 Black as well as CE2 and Gaspari Size On for the blood volume and muscle cell loading effect. I have tried German Volume training before in the past with mixed results, I probably didn’t stick it out long enough. Anybody have positive experiences with it? Or just blood volume training in general? (which I assume is high sets and high reps?)

I am still kind of limited with how heavy I can go because of the arm, the bone and attachments still need time to strengthen, so I thought maybe some training like this would be good anyway. I have always preferred strength training, I’m not a pump artist or anything, just looking to see what I can do for the short run. Any and all thoughts and comments are appreciated.

Hi Guys,
Just two Qs….

Is it ok to do a small supplimentary workout after returning home from the gym?
Say I get home, and 15 mins after main workout, I do another set of flys,
another set of situps, and bicep curls… just because I feel a bit energetic once I get home.

Is there any reason to keep the work all in the same time frame?

Just another one regarding creatine monohydrate… Do you guys think it is better to go
for the pure German product, or a mixture that comes in a recovery stack?
I’m only planning to fork out hte $60 AU for one or the other.

Cheers, Art.

Current Stats

6′2
190
chest: 42
bicep: 17
neck : 17
waist: 32
i’m a small frame guy……(7in wrists) but i thought for my frame i had a decent shape to me. i was reading another person personal stats and his height and weight were comparable to mine but his biceps and neck were a little smaller(3in) and his waist was a little bigger (2in). So i’m assuming im a little more muscular than this guy, but our chests were about the same. For my frame is a 42in chest small and if so what kind i do to increase it?

my routine is
day 1 push—-flat bench, incline, db flys
day 2 pull—–machine rows, , reverse flys, shrugs(sometimes)
day 3 leg—–deadlifts, hyperextensions, hamstring curls
day 4 off
day 5 push—-close grip bench, seated millitary press
day 6 pull——pulldowns, close grip weighted pullups,
day 7 leg——-squats, calf raises, leg extensions
day 8 off
my rep range differs. one week i do 8-9 reps, increasing the weight after each set with 3min R.I. . another week i do 10-12 reps, not increasing the weight with same R.I. . for the third week i lower my R.I. to 1min