if u lift 4 times a week, then WHY IN THE HELL does ur workout suck so much? if u really have 4 days to lift, then u should definitely divide ur program, for example back and bi's on 1 day, chest and tri's on another and so on.. or do u even train ur back? cant see it from ur program now.. :x Keep running your mouth cause you obviously DONT know what your talking about. I donno who i should trust, some kid on a forum or the owner of the gym that won the most weightlifting award in the state. I think im going to stick with the gyms Intermediate schedule and not your "workout". And yes i do train my back, if i wasn't lazy enough id post my schedule and you'd see. Kthxbye i think i DO know what im talking about. Im not saying u should trust me or change ur progam, im just asking why ur program sucks? May i ask who the owner is? my stats now and then: i started on October 05 , weighing 58kgs=127. benching about 35kg=77lbs or so now, im at 78-80kg, which is ABOUT 175 lbs, yesterday i benched 110kg which is about 240lbs. and no i dont have bodybuilder genes. When u eat the right food, work out with a PROPER program, and get enough sleep, your results will rise a good amout. btw, ive also kept my bodyfat% at around 10 all this time