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I know the textbook stuff (sets of 8 to 12 for size, 5 or less for strength), but in reality over the long term if you get stronger over time you will get bigger over time no matter which rep scheme you choose. I have not seen a lot of small power lifters. Plus I think natural competing power lifters and bodybuilders are…

You can hold them by your side. In addition: You may want to incorporate lunges since you really won't have enough resistance to get a lot of squats. Lunges work a lot of the same muscles. I would also suggest doing some high pulls since you will be losing the effect you have on your upper back that squats normally give…

Lower your volume from 5x5 down to 3x5. As previously stated buy some 1.25 lb plates for micro-loading. Take Creatine. It might give you a little nudge to push you through your plateau. Jeff

There is a bit of disagreement on here regarding rep ranges for size gains. For a natural with poor genetics for size gains what is more important than high reps vs. low reps is consistent long term gradual increase in weight lifted. If you want to go higher reps (8 to 12) knock yourself out, but ultimately it is the…

Reduce workout frequency to 3 times per week. Stick with compound movements (deadlifts, squats etc). Perform lower reps higher weight with more rest between sets. Keep upping your food intake until you start to gain weight.

bread, pasta and breakfast cereal. There is nothing inherently wrong with them but anecdotally they make me hungrier so I end up eating more. Keep in mind i'm even talking about the whole grain varieties. Those are the ones that I like. They still have this effect on me. That's why I think although the dogma of "a calorie…

Although offering to buy a girl a drink may be a weak approach I don't think it really falls under the "line" category.

Regarding your strength gains from 3 weeks of working out, they are neuro-muscular at this point meaning you are training your nervous system to work more efficiently. It takes a long time to add actual muscle mass.

You should probably have somewhere in the range of 34 to 36 unless you are going for a set of six pack abs then it would be smaller. As previous posters have stated you are probably eating more than you think. The little things can add up quickly.

Guys like the attention. As long as you are not obnoxious about it he will probably appreciate it. The worst thing that will happen is that he is not interested.

To reiterate getting bulky is hard to do even for men, so go hit those heavy weights.

Guys are not very subtle. Easier just to ask him out.

Did they ever explain when she regenerated in that issue why she looked the same after regeneration.

I'm 6 feet, but my 16 year old is 5' 10" and weighs 205 at 15% body fat. He has a fairly thick structure so I expect if he keeps growing as normal and lifting weights he will probably grow an inch or 2 and add another 20 lbs.

One month is a pretty short time to make any significant changes. What exactly will make you feel comfortable enough to wear a swimsuit? What kind of condition are you in now? Check out this image: http://12weekslater.blogspot.com/2012/10/of-body-fat.html Which pic are you currently most like and what picture do you want…

You = not bulky

Kind of related. I hate it when my office holds potluck events. Can't stand pot lucks and feeling obligated to participate. They just just kind of gross me out.

In defense of the OP, some people just have a hard time gaining weight and have to eat an obnoxious amount to do so. If she has a really small structure she may fall into this category. I remember when I was a teenager, I used to eat tremendous quantities of food and still had a hard time gaining. If someone doesn't like…

If you are worried about looking stupid, trust me, 90% of those people don't know what the are doing and look stupid.

Find a trainer that powerlifts or who has powerlifted. A lot of trainers just plain suck. Deadlifts are a great exercise but you want to make sure you do them right. Also have someone film you so you can analyze your form. That is a huge help.

You look awesome!

@Bombshell: You are built like a comic book character. Amazing!

Out of curiosity how far apart were your two hands before you started on the stretching protocol and how long did it take you to get to the point where you could touch your hands together. Right now my hands are about 8 inches apart (horrible).

I was doing this last night and noticed that I'm not that inflexible with the upper arm. Its the lower arm. So I guess that must be joint capsule flexibility and maybe pec flexibility I need to work on.

Yep, I wouldn't fret over it too much. Whatever you have done has worked really well. If you put some muscle on and lose a little more fat on you could consider doing some physique competitions. You have a very symmetrical build.

Thanks rml_16. Your feedback is helpful. I'm not a very flexible person naturally but I will have to try the more dynamic approach since I have not tried that yet. Jeff

@ rml_16: in regards to your PT trick, so basically you are saying stretch in the same position as the test? Did you pause for long in each direction (static stretch) or did you treat is as more of a dynamic stretch?

To OP, I have not read this entire thread, but curious as to how much fat do you want to cut? If your pics are current you look pretty lean already.

I was thinking the same as a previous posted stated below.

I pulled cable a while ago. Hopefully they air next day on Hulu plus