ARMS: I train Biceps and triceps on the same day, 3 times a week and they still won't grow, why?
Solution: Too many guys are unaware that their arms are most probably overworked. Remember that if you're doing
your pulling exercises like rows and pull-ups, you're working your biceps. If you're doing your presses like bench presses and shoulder presses, you're working your triceps.

For two weeks, I want you to stop doing direct bicep & tricep work and instead put more intensity into your pulling and pressing exercises. You'll be shocked at how your arms respond! 

ABS: I can easily do hundreds of crunches. They have become so easy and yet I don't see a whole lot of ab development. Are my abs just not responsive?
Solution: Try doing those crunches with a 25 pound plate held above your chest. Bring the reps down to around 12-15.
If that's still too easy, increase the weight to 45 pounds. In order to build the muscle you desire in your midsection your
abdominal muscles need to be challenged with progressive increases in resistance. Hundreds of reps might be good
for your ego, but will do little for aesthetically improving the look of your abs!

CHEST: Whenever I train my chest, I only feel it in my front shoulders. Is there anything I can do to bring the focus
to my chest muscles?
Solution: Most guys have this problem. When you lay back you will probably find that your shoulders are natually raised higher than your chest, thus putting the majority of stress on the front shoulder muscles. Try bringing your shoulder blades back and pinch them to the bench. This will help to bring your shoulders back and out of the exercise. It will raise your chest up, so that your chest now becomes the primary muscles working!

BACK: My lower back is always aching after my back workout and even when I train my legs. Why?

Solution: First & foremost, consult with you doctor before doing anything. You want to rule out a more serious injury.

Many guys complain of the very same thing. The culprit is often lower back muscular endurance.

Try doing some more lower back extensions and make sure to strecth those tight hamstrings. By stengthening the errector spinae muscles, you'll notice far less back pain and marked improvement in strength!

LEGS: My legs are my smallest and weakest body parts and I train them using very heavy weights and lower reps twice a week. Should I go even heavier?

Solution: You need to switch things up! Try using moderate weight and increase your rep range to between 15-20.

This higher volume may very well recruit more muscle fibers and force more blood into those stubborn muscles.

Just remember, The best workout is the one that you're not currently on! 

CARDIO: I hate cardio because I find it boring! Even worse, I can only tolerate the treadmill, but it hurts my knees when I raise the intensity and run! What can I do to protect my joints and still get amazing results?
Solution: Treadmill Hill Sprints! Going uphill places huge demands on your legs and glutes in addition to
your heart and lungs so you're getting a strength workout on top of regular cardio. The steep incline forces you to

lean forward. This is not only safer, but it will especially protect your knees because you'll be working your knee

joints at a reduced range of motion. Sprinting and leaning forward also trains your body for proper acceleration,

core control and agility.

Problem's Solved!

James Villepigue CSCS