Squatfeather has a couple of good ideas, but when it comes to training he's an idiot. If you want real info from someone who has actually competed and won some Overall trophies in bodybuilding, you might want to get your info from someone who is a certified personal trainer with a Bachelors degree in Health and Human Performance. I also have minors in psychology and nutrition. Take your pick, an idiot or a professional. I can't help that I'm female, it just makes me a better person for it, and probably more sympathetic to issues. PM me and I'll be glad to help you. I didn't spend$150,000 on an education for nothing...