Sort me out laaaaaaaads.

[Bishop Mackem]

Originally Posted by humph

You should be pushing very hard in the gym, every rep of every set should be done in the correct form and the final rep should have you approaching but not reaching failure everytime. Do a workout program which focuses on the main compound lifts, Squat, Deadlift, Bench and Press and get someone experienced with these lifts to check and correct your form.

Don't start making your own workouts until you've been doing it for at least a few years, buy one or use a free online resource like Stronglifts or Starting Strength. There's no sense in doing a tonne of isolation moves if you can't even squat 60kg for example or do a chin-up.

To lose FAT you just need to be in a calorie deficit, look up your BMR and stay below that by a couple hundred calories - there's a thousand ways to embellish those words so don't dwell on it too much.

Oh and track your measurements, if your waist is getting bigger then you're eating too much.

If he's trying to build muscle he should be failing the last rep or two in his last set. If not then the weights too light to build muscle more effectively