Quote Originally Posted by SP1 View Post
Like was said above. Stick to compund movements! Eat between 3500-4500 calories depending how active you are. Get your rest. Use proper form and make sure you have a spotter so you can try to outdo your numbers from week to week. If 2 weeks go by and you haven't increased your weight or gone up in reps on a specific exercise then check your diet and rest patterns! remember you have to force the muscle to grow so you have to hit it hard!!! Depending on how your bf is now then keep your eye on it. You don't want to go over 15%. If your bf is going up quick then recheck your diet! Write down what you eat so you have a point of reference. No point in getting fat!
Thanks for your help, much appreciated!