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I checked out WSFSB and it didn't have enough volume in my opinion, at least not for now. When I get my numbers up to a pretty good place I will probably try a westside template, but until then I'd rather be doing something different. Did you end up at a Fitness First?

Thanks :] Yeah I'm gonna be sticking out my current training routine for a while yet, the gains are still coming. I've read about similar programs to this before from a few people pretty serious about powerlifting so I'll definately give it a shot sometime.

Someone needs a heavy bag :>

Yeah I thought about how much it is over a year previously, which made me think it wasn't a bad track to be on. If you don't mind posting your cycle that would be awesome, thanks. Stevo plz to be dropping the word 'tone' from your vocabulary. Less bodyfat = more visible muscles. That's all...

Dear mr Ninja sir, How do you go about increasing your numbers? At the moment I am going up by 2.5/5kg (depending on the lift) each fortnight, with the first week going for getting used to the new weight and then trying to rep it out higher.

3L a day on a bulk :]

No. Heavy compounds will build your core plenty. Diet is what makes the difference between a six pack and a keg. Sit ups and crunches are pretty much a waste of time. Edit: Oh my fucking god, to the dude below me.

Please get proper technique coaching for olympic lifting. With all lifts you should be ensuring proper form, but you can really fuck yourself up learning to powerclean etc on your own.

Squats, deadlifts, and military press / olympic lifts.

I would say being able to train at your own pace can also be a bad thing, 20min between sets because family guy just came on etc isn't really a great habit :] As far as friends go, I'm sure none of them will turn down a free gym at a mates place. Pool money and build an epic one in someones...

Recently set up my own home training stuff, used to workout at the uni gym. So far the only real difference has been that I don't have all the equipment I want (patience! and my military press is getting much needed attention whithout a bench), and motivation. When I was at the uni gym...

If you lose weight it is probably because you eat sweet fuck all. Also, being good during the week and then thrashing yourself on the weekend doesn't 'balance things out'.

You can vote with your wallet. The only reason they are still in business is because people continue to give them money.

You can't take a bag? Excuses don't get you anywhere [:

Squats and deadlifts do indeed both incorporate alot of glutes and hams. With them on the different days, you'll get the benefit from squats hitting your quads as well, deadlifts using your back. Rack pulls will help incorporate the back even more, hack squats shift a lot of focus to your quads...

I would suggest you go back to the drawing board :] You have a heap of isolation exercises, the only things in there that I saw and would definately keep were military press, squats and deadlift (you do not choose between these two, you do them both! :>). Also, and this isn't necessarily a bad...

There are actually people who enjoy being morbidly obese, some of whom have goals such as getting to the realm of such morbid obesity that they must be cared for in a hospital. These people are strange. Anyways, I would say most people who are overweight / obese and say they are 'happy with how...

How on earth do you go into ketosis using whey? That's retarded. If you're a pt or whatever, goddam.

Ketonic diets get your body to switch main fuel sources, from carbs to fats. Generally you feel like a violated anus the first two weeks and then its all good.

Seeing as all the cool kids are doing it :] Whey protein - like NinjaSauce said, if you're trying to bulk up, this is invaluable. I don't think it suppresses appetite though, it's powder.. if you have it in a big shake with bananas milk yogurt and all that, then yeah it will be somewhat...