you cant spot fat reduction, just diet+cardio=win and it'll eventually lower the fat where you want it lowered

sorry raynor dont mean to highjack its just commensense stuff lol

Rest between sets should be approximately 20-30 seconds...and a full 60-120 seconds before the hardest set

As for dumbbell flies...this is a good question and should really be subjective. I probably would go with higher reps on the flies in order to really sustain a better pump

as for too many sets...over-training differs by the person....some people's bodies can't handle very much, others can tolerate tons of punishment...but heres a good rule...as long as you get 8-10 hrs of sleep a night, and eat at at least 500-600 cal extra per hour of training, you can get away with a lot of sets.....60-80 or more. However, always remember glutamine and BCAA's, plenty of water and 1.5-2g protein / lb of bodyweight. Also pay attention to your body. If you start feeling weak, tired, and unhappy - chances are you are over-training.

Try using a smith machine for flat bench (or chest press machine even) and load it up and do half-reps until failure with 25-30% added weight beyond your 1 rep full max.

please see the last few pages for a good 5x5 routine for strength and size.

as for preventing plateau...just change up your routines every 3-4 months.

this is correct....you must lose fat all over in order to lose fat in a specific area. Some people lose fat in areas faster than others...but basically you have to have your whole body in fat burning mode to achieve fat reduction for a specific area. Please see a good cutting routine as listed somewhere on the last 10 pages.

Height has much less to do with fighting than you'd expect.

First off, a taller individual has two things working against them that need to be exploited - long legs, and an longer base to balance.

With balance and legs as the Achilles heel of taller people, a shorter fighter must go after the legs and use his own weight, leverage, and brute force to bring the taller opponent to the ground and eliminate the reach advantage all together. Once on the ground, so to work on the legs and mid section of the taller fighter which are the hardest for him to defend properly.

Apply Full Body submissions and out-perform your oponent through superior tactics and it should be no problem.

Alternatively if you are strong enough ( see Franco Columbu) the average 6'6 man would not bode well and simply be brutalized in any kind of fight with the exception of pure boxing (where reach is king).

Ok, tyvm sir.

I would actually be more interested in Clean Bulking.

Hey Raynor,

I've been experiencing a pain in my pectoral area (sort of in the front shoulder/arm pit region) when I bench and do other chest exercise (flys, dumbbell flat bench, etc..). I can't tell if the pain is in the tendon or the muscle, but I've had it for some time. My doctor told me to "watch out for micro-tears", and told me to take some ibuprofen and lay off of exercises that sort of ignite the pain. That wasn't very helpful because it keeps coming back, and this has been going on for over a year now. Do you have any idea what it could be, or any solutions?

Yes...you really need to ice the are down 15-20 mins at a time, 3-4x a day. In addition I would lay off the gym for a solid 30 days with absolutely no upper body training involving that arm. Finally, see a chiropractor and see if he can do anything additional for you. If all of these measures fail, see a specialist...you might have a tear, fracture, or pull that requires additional medical attention.