+1

paired with GOMAD you should be gaining real nicely. you want that ripped look i suppose.. taylor lautner,chris evans? eat well and do starting strength or stronglifts.. and for the record u dont get bulky that easily from weight training, if not gyms like celebrity n FF n true fitness all would close down cuz noone would take up a membership more than a year, since can get bulky so easily haha. Good luck bro! Welcome to this journey

lol. thats a lot to digest, I can understand. I tried to make my own workout through that as well.

stronglifts.com should have what you need, or google starting strength, get the ebook. they guide you really well and if you are not sure how a workout should be done you can youtube the name of the exercise. form is very important when training.

dont do so many times per set mate, how many times you do produces different results. for starting out try what Majinity says, do heavier weights that allow you to do about 8-12 reps (times) only per set. if you're not sure how much that is, pick a heavy weight that you can do about 10 reps and do as many times as you can (dont pick some light weight that you can do 15 reps or more, thats too light), use http://www.ivannikolov.com/msns/calculator...-calculator.php

so input your weight and the maximum reps that you managed to do - you should get a 1,5,10,15 rep max. use the weight for the 10 rep max, and do about 10 reps - 3 to 4 sets per exercise.

your pushups (pumping) 12 times x 3 set should be enough, if done slowly with well controlled form. Do it slowly, you'll realise the difference when your chin touches the ground everytime you go down.. I used to think pushups were easy when I was a scout but now done with proper form and not just bursting through them, you can feel the burn..after a month of stronglifts only I can do 12 times per set man...go for it bro!

ps: dont forget leg workouts. they help your entire body grow.. I didn't believe it too but after much reading and lifting so far the results do not lie.

This post has been edited by cheezzzz: Apr 6 2010, 09:28 AM

u mean chest pain between chest n front shoulder isit?

correct. lower back means ur back must b straight throughout the entire exercise.from back, right down to ur heel looks like a sloped straightline from side view.

19lbs for 3 reps? may I ask what exercise did u do?

Your 1-rep max is 21lbs means if u use 21lbs for that exercise, u can only do 1 rep with 21lbs. 5 rep max 18 lebs means u can only do 5 rep with 18 lbs. This is only more accurate if you pushed your max with the given weight - means when u used 19lbs to test that time u can maximum only go 3 reps, no more strength to push further.

For starting out a good weight is in between d given weight for 10 rep max and 15 rep max.. ppl recommend using tat weight and doing 12 reps AT MOST. Or u can use the 10 rep max as well. This weight-rep max thing changes as u get stronger, after every workout u will definitely get a bit stronger. So have a steady increment, add more weight as you progress, perhaps 2.5-5 lbs per workout day.

This post has been edited by cheezzzz: Apr 7 2010, 03:13 PM