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What I do: Bench Press Seated Cable Rows Cable Crossover T-Bar Rows Leg Extensions Leg Curls Calf Raises Ab Crunch Machine Dip Machine Machine Preacher Curls I follow the M/W/F sheme I do 20 reps for each exercise, during the whole cycle , and do as many sets as necessary to reach the 20 reps...

I've read about a diet that is supposed to improve muscle gain while keeping fat gains to a minimum. Basically you have to overeat once a week, eating twice as many calories as you eat for mantainance.The rest of the days you eat at mantainance. Example:you need for mantainance 3000 kcal. So...

I always have trouble at getting enough calories to grow due to my fast metabolism. Could a weight gainer be useful for a hardgainer like me who doesn't have to care too much about bodyfat?I've also heard that weight gainers only provide little and poor protein and that they can be unhealthy...

From Madrid, Spain, Europe