yeah agree with tam as powerlifters are weight classed at your weight you would end up against a 5 ft 500lb bench pressing dwarf(no offence if your 5ft  ) you seemed focused on your weight which is a good indicator of muscle gain(bodybuilding) which is what this site is for. As for virgin active gyms i should think they are good to get the ball rolling but once it is moving along move out.There is no better motivator than a bit of gym banter and guys shifting big weights(it puts you in perspective).As for eyes popping out of your head dont forget to breath(a mate of mine burst a blood vessle in his brain and had to have the pressure relieved)evrey one is different but once you muscles are warmed up 110% all the way or what is the point? good luck mate 50% gym 50% diet = muscle

Size and strength are my goals. Im not looking to become a monster size wise or become ripped just want to see how far I can push myself and make sure I am doing things correctly.

As for power lifting its just something I love to watch on TV and I love the feeling of deadlifting etc but yeah its not a goal at this stage. Any ho I have taken the advice, binned the muscle mags and will stick to my amended work out for the next 6 weeks.

Right my eggs are getting cold and its way past my bedtime

cheers

.

will he lift heavy weights with sit form or will he pick a weight and feel the squeeze baby. thats the question ahaha

2 month update, now 12 stone flat which is 2 stone 2 pounds since last summer. Getting a bit if a belly so have cut out chocolate but not to fussed as at this stage.

loads of questions. Firstly having a week off as my left shoulder has been niggling me. Plus ive been pushing REALLY hard for 3 months so thought it would be good for the body!? instead been swimming this week. Not mass building I know but jeez its hard work so might make it part of my routine.

Ok so Im happy with my leg growth but my shoulder is worrying me. Can I afford 2 weeks off without losing all my hard gained work. What am I doing wrong as I am strict to a fault and always choose form over weight. Really think its flys that have caught me out. Shame as my chest has puffed out but yeah are cable flys ok?

What do I do  now do I mix it up maybe do low reps high weight. SO chuffed with my gains want to keep it up naturally

training is:
chest
back
break
legs
shoulders


Current measuremts (new in RED):
Upper legs 20" (no laughing please) - 21"
Calves 13.5" - 13.75"
Arms 14" (trying not to focus on them as they grow to easily and look out of proportion) -15" (without doing much)
Chest 38/39" - 41"
Kneck 14" - 14.75"


Weekly workout:

tuesday:

Bench - 60kg 8 reps (real struggle), 57.5kg - 8 reps x 2 - 62.5kg 3x8 plus 2 reps of 70kg at the end

Incline dumbell press - 22kg - 8 reps, 20kg - 8 reps x2 - 24 kg 3x8

Peckdeck (hate using machines but flys seem to aggrivate my shoulder, prob bad form) - 47.5 kg - 8 reps then 45 kg - 8reps x2 - now do 16kg flys but reeeally doesnt feel good on my shoulder so might change

Dips - 3 sets of 8, almost feel ready to do weighted dips wo hoo - now with 10kg weight between feet

Kill my chest with push ups, normally only manage 5/8

Wednesday

FOr the last mojnth I now do deads at the beginnnning as I want to really increase it, plus I LOVE it other than feeling dizzy lol. Good form 75kg - 8 reps then 2 sets of 8 reps - 70kg. changed this to stiff legged deads just lowering weight to knees to focus on my hams as legs are a big focus for me 95kg 3x8

Wide grip pull ups, 3 sets of 6 to 7 reps no major improvement hear other than stricter form really focusing on my lats

Bent over row - 3 set of 30kg dumbs - 8 reps - changer to using a bar bell with 60kg on one end and pulling up to chest 3x8

Then finish off with chin ups and 21's (now do bi's on leg day)

Friday or Sunday

Squats. REEEEALLY struggling, honestly feel like I cant even do 40/50kg grrr but make sure I go alll the way down,. Currently 2 sets of 8 reps. This is a real problem area, really grates on me as everything else has increased darn it. MAybe include an extra leg day??? WOO HOO finally making headway 60kg all the way down 3x8

Leg press - 3 sets 80kg 8 reps stopped doing this as hurt my knees big time for some reason (never do well with machines)

Leg extensions - 3 sets of 50kg - 8 reps now 60kg

Then go onto shoulders, 3 sets of dumbell presses above head 20kg. split this into 22kg 2x8 then 3x8 smith machine 17.5kg plates either side feels good)

3 sets of upright row 40kg.

Flys 3 sets of 8kg leaning forward same

then finish off with shrugs, 3 sets 8 reps - 80kg.

Upright rows would be cut out and pec deck would be cut out as well. Both hurt my bad shoulder. Pressing will  work chest enough. just keep getting stronger on the pressing and your chest will grow.

wicked thanks tam now you mention it upright rows did agrivate it

any little shitty exercise like pec deck is a no go lol. cable flies are boardering that as they are just for the pump realy at the end. a good chest work out should consist of some db flies so see how they feel after abit of rest. up right rows realy hit my traps tho and side raises i find are better than shoulder press for my shoulders.

diet:

if your getting fat like i made the mistake of doing for a bit, cut the carbs slightly and just becuase your bulking, dont eat everything and anything. also cardio, which i neglected for months, might make you feel abit smaller but will definitley help with the abs, viens and the ladies.

db flies i would not consider a mass builder. Upright rows can damage the rotator cuff. Anything that causes joint pain should be avoided. If you want to train long term that is imperative.

yes upright rows are not good for my shoulders. i do lateral raises and with the bells high enough it hits traps too. Do them seated and concentrate. I find for shoulders more reps is better.

ok wicked I will swap uprights for lateral raises cheers

here are a few more questions as I want to be primed and ready for my first day back on monday:

My arms are ridiculous now in comparison with my pigeon chest especially my Tri's. I think I could get them to out grow my legs if I pushed them hard (shame I cant say the same for my legs). However my pecs are tiny and my bench pitiful. I want to sculpt my body and am in it for the long haul. My chest increase has come solely from my back increasing. I was thinking of mixing it up. Maybe switch to the smith and do a wider grip as I think my arms are doing all the work!?

A guy in my gym with annoyingly huge pecs said he swears by the smith machine as it allows him to push more. However ive always used the bench to build stabilzer muscles and also because the smith seems like a cop out. Any ho I fancy a change plus the smith might give my shoulder a break. What do you think???

Also my mate wants to step it up to 2 days on 1 day off constantly where as i do 3 days off in a week(weds sat sun) to grow and avoid injury (says me with a bad shoulder). Who is correct bearing in mind im doing this without any added help

I was also planning on doing 4 weeks of lowwww reps maybe 4 reps but heavy weights. My shoulder doesnt hurt it just feels like its pressured. Everything other than 1 or 2 exercises are fine no pain at all. So shoulder aside do you think it would be a good way to shock my body (wont go heavy on shoulder exe)

Sorry for so many questions but im doing well so far and want to learn more and get STRONGERRR

DONT STRENGTH TRAIN IF YOU WANT TO SCULPT YOUR BODY! lol. strength trainign will get you strong and fat if u stick to a mass diet becuase the intensity is slower.

8-12 rep range. 15 on some occasions like shoulders.


if your routine is working for you. stick with it for now.

as for chest ( DB FLIES ELIMINATE SHOULDER DOMINENCE AND TRICEPS )

also on press stop just before u lock out your arms, this way the tension will be on your chest more.

make sure when you train shoulders you do military presses..bar in front of your neck. Pressing behind the neck CAN cause problems but some people i know still do it and have no pain. I find pressing to the front better and i can press more, i concentrate that i lower the bar only to my mouth level and that keeps stress off my shoulder joints. Some years ago..im getting old lads..im 43 i used to lower the bar down to my chest and its not really better.. same with chins, do them to your front..forget the over wide grip in benches..dont dip too low on parallel bar dips..all these things hammer your shoulders. I assume you want to be able to train in your 40s and beyond. What im saying is your shoulders take stress in a lot of excercises, TRAIN SMART!!

DONT STRENGTH TRAIN IF YOU WANT TO SCULPT YOUR BODY! lol. strength trainign will get you strong and fat if u stick to a mass diet becuase the intensity is slower.

That is not really true. Plenty of strongmen have very good physiques. Both past and present.