need quite a bit of info

[Mr 8 Incher]

Is there anyway to work the undercuts on you chest without a decline press? And how to you get your calfs bigger- I can't get enough weight on the squat 'cause it kills my spine, with the digging in and such. And LOVEHANDLES- The bane of my existance. I can't take a hit in the kideys without buckling over.

[Big Al]

Undercuts??? What are they bro.

Calfs - Standing Calf raises

Squats - Concentrate on good form, wear a belt don't go past 90 degrees.

Love handles - Cardio.

Love the site bro

[Mr 8 Incher]

under part of the pecs, ya know

Thanks 'bout the site

[Big Al]

Lower chest, other than decline........I like weighted dips, and Bench press will build mass on the chest.

What are you stats bro and your present routine?

[Mr 8 Incher]

5'8", 18, 130lbs

3 days a week-3 sets of 8 on bench, 3 sets of 10 on curls, 3 sets of 12 bar lifts? for back, 3 sets of 10 overhead press, 3 sets 20 leg curls?


2 days a week- 3 sets of 25 pushups, jump rope 2X for 1 min, 3 sets 10 pullups

any exercises good for lats with ony a weight bench and EZ curl bar?

[Big Al]

E-Z bare rows are effective, if you have a db. then dumbell rows. Chins are good. You need to train each body part less, or are you training purely for fitness?

[Mr 8 Incher]

My reasons are for fighting/martial arts, I need to gain weight 'cause the weight classes usually start at 160lbs, and I don't want to just be thrown around. And strength, which I pretty good on for my size and weight, but needs to be more.

[Big Al]

Well you've got to look at joing a gym, training the body no more than twice and having a structure programme.

Mon - Chest, Shoulders, Tri's
Tue - Back, legs, Biceps
Wed - Rest
Thur - Chest, Shoulders, Tri's
Fri - Back, legs, Biceps
Sat - Rest/Fight
Sun - Nurse briuses etc

Diet 6 meals a day, good split between protein, carbs, fat.

[Pete235]

Al is spot on. If you are training those bodyparts 3 times per week, every week, they will never grow. They become over trained and never have a chance to recover and repair themselves (which leads to growth). Try the schedule that Al outlined.

For larger muscle groups (chest, back, shoulders) do 2-3 exercises per group with 3-4 sets per exercise (8-10 reps).

For smaller groups (bi's, tri's) do 3 exercises, 3 sets (8-10 reps)

Start out with a lighter wieght and REALLY focus on the movement...be VERY strict, and squeeze the muscle at the peak of the movement. At 18 you have enough natural test. in your body that you could easily put on 30lbs in the next couple of years simply by training smart and eating properly. BTW, what does your diet look like.

P

[dumbells101]

When you do your dips for lower chest remember to lower your chin and hold your feet/knees back.

If the back stress on the standing calf raise is bothering you then you can also perform calf raises on a leg press machine.

[Big Al]

Good points my iron brothers, Get that Diet out here boy

[dane26]

i don't do decline press either. for the underside of my chest i do weihgted dips (follow dumbbels' form advice) and sometimes i'll use a hammer strength decline machine.

[MarkyMark]

Any serious cuts will come from DIETING AND CARDIO ...

Like these TV spots ...work your abs 3 minutes 3 times a week and have ROCK SOLID abs ....what a joke .... Yeah .....how bout take the next 8-52 weeks to diet down FAT BOY .... forget training your abs at all and one day all your fat will be off enough to see you abs ....

[Mr 8 Incher]

Right now, its crap, its awful 'cause I'm just starting to lift again, and I'm not exactly regimented yet. My abs show already, and my metabolism is like fire.

[MarkyMark]

and thats a bad thing ?