should i just do a couple sets of each until fail? also how crucial is it to drink a protein shake after workout? i was planning on just mixing 8-10oz of milk with some protein powder

you recommend incline db press instead of barbell incline press?

you told me to do these exercises on my pecs/light triceps days for my 5 day split

Monday - Incline Dumbbell Press, Flat Bench Press, Dumbbell Flies, Pec Deck/cableflies, Dumbbell Tricep Kickbacks, Close-Grip Bench.

just to mix it up a little? dumbell for incline and barbell for flat?

This post was edited by SmeSnitches on Nov 23 2009 06:44pm

post workout protein is very critical...use whey isolate w/ water (dont use milk unless its before bed or upon waking up)

as far as sets, yes, do failure sets for size and vascularity
low rep high weight sets for strength training

you can change it up time to time, no problem there.

however, incline dumbbells are better for defining the upper pecs which is the purpose of them in your routine as we had discussed prior I believe.

always make sure to change routines every 4-6 months or so.

Does anything other than genetics determine muscle size/shape

yes, many things -

1. exercise variety
2. exercise angle
3. exercise form
4. daily activities/habits
5. diet
6. stretching
7. mind-muscle connection (debated, but like arnold, jay, franco, etc. I am a believer)

interesting. What is this called so I can read into it

Im about 6'3 maybe 6'3 1/2 about the 200 mark i have roughly 20% + body fat

was wondering some tips you could give me like food to eat what to drink

i tend to eat like 5 times a day so anything to get me eating healthy would be alot of help

basically im looking to drop alot of body fat and look cut thanks

-JawS

PS dont have much time to work out but my job consists of walking, speed walking,

going up and down stairs all day long for about 8 hours or so umm

i would say i prolly walk about 3-5 miles a day at my job really my only workout since i work alot

This post was edited by THEjaws on Nov 24 2009 12:03pm

which part? mind-muscle connection?

look up "muscular gain visualization"

to fit your exact needs, try this:

meal 1 (eat within 30 mins of waking up) - 3 whole eggs, 1 cup oatmeal, 1 banana, 1/2 cup milk, 30 oz water
meal 2 - Tuna sandwich on whole grain bread (1 can tuna, veggies, 2 slices bread), 1 small bag celery, 30 oz water
meal 3 - 6-8oz chicken breast on top of a salad w/ olive oil + vinegar, 30 oz water
meal 4 - 6-8oz fish or chicken breast w/ 1 cup broccoli + handful of nuts (almonds preferred), 30 oz water
meal 5 - 1 cup cottage cheese (before bed), w/ 1/2 oz almonds and 1 tsp cinnamon, 30 oz water

edit:

I should have explained...you can interchange any lean meat listed (except the cottage cheese before bed) with any other lean meat which includes: lean beef (sirloin steak or 95/5 ground sirloin or leaner), bison, turkey, tuna, any fish (wild salmon preferred), chicken breast/tenderloins, eggs, protein shake (only 1 a day for your purposes should be used).

after ur 2nd meal, no more carbs for the rest of the day (this means no fruit, no sugar, no grains, nothing...only veggies and meat...with cottage cheese before bed)

take a multivitamin, I recommend NOW! Adam 2x a day (morning and night).

You can also drink coffee or tea (NO SUGAR) in addition to water throughout the day. but you still need approx 150 oz water per day (minimum).

This post was edited by SKCRaynor on Nov 24 2009 01:43pm