Cardio wise I aim for at least three times per week with one or two days being specifically cardio only, which for me is Wednesday and Sunday, with weighted sessions being Monday, Tuesday, Thurs and Friday.
If I need to add in a rest day due to my training being intense then I will add in an extra session post weights and take the wednesday off.

You can utilise HIIT Training, Long Distance Steady State and Boxing (pad and bag work).

Hope that helps
Lex
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Lex how much/what cardio do you do? Because that is one thing I need to do more of, so it be nice to know what balance to have with weight training.
At the mo I train at least 5 times a week for a couple hours at a time, and with the weather permitting I cycle to and from the gym which is about a 6 mile round trip.
Thanks,

10/10 very good instructional video's, it amazes me how many young lads i see in the gym who do not know how to do the movements correctly. keep up the good work

We will be getting back on with filming as soon as possible. We have just been held up due to time constraints recently and availability of equipment/environment to use for the ideas we have but we will get it done very soon and will be following up on all requests! Thanks for your patience

Lex
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hey can u put up a video on how to work your traps?

cheers for that will deffinately start

Hey,

1000% move onto dumbells over machines! Machines control your range of movement and in doing so take away the work your muscle would have to do to control the weight. This means you aren't working your stabaliser muscles effectively and they are the foudation of your larger muscles and a weak foubdation means limited growth! Move onto the free weights for as many exercises as you can and you will see new gains within the next three months as your stabaliser muscles will become more competant and allow for better growth and lifting control.

Regards
Lex

hey there videos are great ! just wondering if you would be able to answer a question of mine i work out about 4 times a week for an hour roughly and i generally use the machines and target different bits of my body each day , Im in to my 5th month now and i can see gains but im wondering will using dumbells etc give me greater gains than using the machines ? because i deffinately want to build my arms and chest up , Also one other thing how long should it be before im realy gaining the muscle and can physically see a big difference ?
cheers

Best thing for your traps is straight arm dumbell or bar bell shrugs. Let your arms act simply as hooks to the bar or dumbell DON'T use them to lift!! Let your shoulders totally relax so you can feel the weight pulling them down then lift directly up with your shoulders without bending your arms in any way. Hold at the top for 1sec then release again allowing your arms and shoulders to totally relax at the bottom of the lift so you can feel the pull. This should burn like hell! :-)

Your videos are very helpfull and all the explanations are top drawer! so cheers for that.
I just wanted to know which exercise you use for building up your Traps? especialy the tops of the traps which look great from the front.