Introduction Howdy! My name is Dutch, I'm a 27 year-old skinny white dude from the Pacific Northwest, and this is my first post here at the HST forums! I've been into fitness as long as I can remember, and have been doing resistance training of some sort or another since junior high. However, my sports (Olympic-style Taekwondo for competition, and MMA for fun) favor those with speed, agility, and endurance, so I have always trained with the goal of having a lower mass, an high strength-to-mass ratio, and above all else, excellent endurance. To that end, I have always done a lot of low weight/high rep sets, and lots of body-weight plyometrics. This has left me with a low bodyfat and good definition, but compared to some of you freaks, I'm still pretty skinny; 5'11", 165lbs, and around 10% bf. However, because of some recent changes in my athletic pursuits, and and my lifestyle (and, I'm not gonna lie; it's also partly because I want to look good for my woman!), my priorities have changed some. I want to bulk up a bit, and once I've grown to a size I'm happy with, work to increase my strength without increasing my mass. Ultimately I want to look like a slightly bulked-up swimmer or gymnast; cut and well-defined with just enough mass to make it obvious that I lift. It was researching how to best go about achieving these goals that led me here to the HST forums, and man am I glad I found this place; there's a LOT of excellent information here! I know with a little input from you folks, I'll be hitting harder with both with my opponents, AND with my girlfriend (if you get my drift)! My (Tentative) Workout Although I've read the main HST guides, and the important forum threads (like "Simplify and Win, and so forth", there's still some things I could use some guidance with. Currently my plan looks like this (alternating between A and B every other workout): Monday/Wednesday/Friday A: Deadlifts Pull-Ups Chest Dips Arnold Press <s>Preacher Curl</s> Incline Dumbbell Curl * B: Squats Bent-Over Row Incline Bench Military Press <s>Concentration Curl</s> Skullcrushers ** Tuesday-Thursday-Saturday Abs (?) Light Cardio (Martial Arts) Stretching Questions I tried to design both A and B to work the same muscle groups with the same intensity, but I'm not sure if I was 100% successful. For example, I don't believe the Deadlifts in Routine A will work the legs as much as the Squats in Routine B. Should I toss a set of, say, Lunges in there to make sure the legs get hit hard enough every time? Routine A hits the back pretty well, with Deadlifts taking care of the lower back, and Bent-Over Rows working the upper back, but what about Routine B? Will the Bent-Over Rows be enough, or should I consider throwing in a set of Back Extensions/Hyper Extensions/Whatchamacallits? The biceps are "showboat" muscles, and the glutes are "girl getters," so they're both pretty important to me. Unfortunately for me, they are also the only two parts of my body that seem genetically predisposed to be undersized! I tossed in a set of curls at the end of each routine to make sure the biceps get hit hard, but what about the glutes? I never really feel anything back there when I'm doing Squats or Deadliftss, so should I think about a set of ass-isolating exercises (like the Lunges mentioned above), or just wait and see how things go? Lastly, a solid midsection is really important to me because I take a lot of shots to the gut (and besides, chicks dig abs, right?). Currently, all I do is crunches and regular ol' Sit-Ups while my training partner whacks me in the gut with a rattan stick between reps (the though may make you go "WTF?!," but it really helps toughen up your gut, adn helps you learn to take blows better!). I know cable crunches are pretty critical, but what else I should be doing for a complete ab workout? The forum doesn't seem to have much information about ab development. That's it for now! I know that's a lot of typing, and a lot of questions, but if you guys would be kind enough to help me out, I'd really appreciate it! Thanks! -Surfrider * Thanks, Colby2152! ** Thanks, Etothepii!