not being judgemental but just giving advice. the reason some of you are having trouble gaining size/strength is that it seems you're doing the crap muscle&fitness ect tells you to do. that stuff is for people who have already developed a good level of size and strength, meaning just looking at them you can tell they train and have been doing so for a while. A average joe doing those workouts is like putting a jbl MS8 on a factory system in a american car from the 90's. it can help to some degree but you need to build a better foundation first. Looking at alot of the workouts posted there seems to be to much focus on isolation exercises and machine work. search for mark rippletoes "starting strength". its a program that focused on squat, deadlift,bench press, overhead press and pullup/clean/bent-over row. with some optional iso's done after the barbell work. didn't take me long to be "working out" with my old 1 rep maxes from high school on this program. another issue is that u need to study and perfect your form. people on these stereo forums love posting vids of excursion pron, door/window/windshield flex ect. Take that same camera and record your self doing lifts and compare with vids of people doing them with good form. try searching youtube for dave tate,elitefts, t-nation for vids of correct form. good form makes a night and day difference on how much do you lift besides "just" keeping u safe. Crunches are pretty much a waste of time. the limited range of motion doesn't really stimulate the abs regardless of the burn. the purpose of the abs are to keep the spine in its natural arch and the purpose of the obliques is to prevent rotation so how are u strengthening them by making them do the motions they are designed to prevent? On the safety videos they show u when u start a job involving manual labor they tell you not to twist your back when you move something from side to side but move your feet in order to prevent back injuries, right? so why should u do that as a form of exercise? smarter ab exercises are plank variations, woodchoppers, palof press, windshield wipers, dragonflies ect. the man with the world record for situps doesn't even have a 6 pack. a 6 pack is a indicator of leanness, nothing more, nonthing less. that why weak scrawny teenagers can have them and why most word strongest man competitos dont even though the strongman man's abs vs the teenagers is like a f-350 vs a geo metro. there is a saying that 6packs abs are made in the kitchen. You really shouldn't use straps since they are basically a crutch for your weak grip. you should try fat bar work (either by attachments to make the bar thicker or simply wrapping a towel around the bar) plate pinches where you hold 2 ten pound plates between your thumb and the rest of your fingers for time. a mixed grip (one hand overhand the other underhand) and chalk works wonders for your grip. My grip is actually better this way then when i used straps. be sure to switch which hand is over/which is under causes it does cause a wierd uneven pull on your back muscles. don't use gloves either they hurt grip by making the bar slightly "thicker" to be on topic yesterday dumbell swings 3x8 overhead press 3x5 (even though i have huge shoulders i suck at these,still havent went past 175lbs and that was 6 weeks out from starting doing them) deadlift 5,5,3 palof press 3x10 each sides 30 mins of walking on treadmill later today sledgehammer work tire throwing work weighted tire drags