I aint read any posts so sorry if it's said.
To body build you don't want to lift heavy weight! you want to be doing 12 to 15 reps. GOOD reps. and at the peak of every rep really squeeze and tense the muscle your working. If you can't do it right and have to swing/ move your body to lift the weight, it's too heavy and go lighter.
Also do two exercises. So say your doing a shoulder press as soon as you finish the set do triceps extension then, a 45 sec break. or leg press etc.
I don't take any protein shakes or supplements, waste of money for the gain witch is small.
I'm 6ft1, 100kg, 48" chest, 18" arms. I'm not the biggest, but not small. been training hard for 3 years 5/6 times a week. I've never made a routine, I always change every week to not let the muscle get used to what I'm doing. there's so many exercises for one muscle groups and you only need to do 4 different exercises with sets of 4. You can do to much and you only want to train for 45/60 mins.
I'm about to go gym now and I'l do chest today. incline bench press, incline flys. decline cables and around the worlds. might do close grip barbell bench pres too.
And another thing to get a good pump is to do a quarter press. Say your doing bench press (best way to describe) bring the bar down to your chest, always a inch above. then do a quarter press, just push it up a little bit, then bring it back down, then do a fall extension. That's one rep and you can do that with everything!
Look on youtube to see how to do any exercise the correct way.
hope that helps.
