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  1. Rate my workout!

    and Joshua, let me ask you... do you use fast or slow reps in your 4-day split? Cause I was doing slow reps in the negative phase

  2. Rate my workout!

    Thanks for the words man. Yeah, you can post your routine, but I think is pretty much like this: chest/shoulders back/traps legs/calves biceps/triceps I trained this way for months, or 3-days split. But after a few months, my gains stopped. I tried to use a lot of routines hitting each muscle...

  3. Rate my workout!

    hypertrophy! I really dont like to work each body part once a week. So thats why I did this routine. And I can go only 4 days per week... suggestions and criticisms are welcome!

  4. Rate my workout!

    . . My workout duration: 1 hour and 15 minutes Monday and Thursday 3x6-8 Barbell curl 3x10-12 Dumbbell curl 3x6-8 Rope pushdown 3x10-12 Barbell lying extension 4x8 45º Leg press 3x10-12 Leg extension 3x10-12 Leg curl 3x12-15 Seated hip adduction 3x12-15 Standing calf raise 3x12-15 Seated calf...

  5. How many times do you workout chest?

    6 exercises, 24 sets and 216 reps per week twice a week

  6. Chest exercises....

    Which exercise gets the best results for the middle part of the chest? Im saying the vertical part. The two parts where the chest are almost together...
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