Whats up everybody, first post, just joined and I have 2 questions. I've been lifting for about 5 years, I'm 5'10 188, and I'm benching in the low 3's. Anyway, I don't want to get any bigger (actually I want to lose 5 pounds), just really sculpt what I have. The last couple of times I've been to the gym, I just do sets of like 20 with just the 45's on (when I'm doing bench) and lift light and do A LOT of reps. Any advice on how to attain my goals??? (supplements, workout routine etc.)
Also, my boy that I lift with can't gain weight to save his life. He's 28 and taking creatine, protein shakes, etc. and everytime he lifts, he lifts heavy (for him at least) mainly doing sets of 8,6,4 on all his workouts as he goes up in weight. Any advice for him??? All help/words of wisdom are invited. I know that there is no substitute for time and dedication but he's been lifting for about 3 months and can't really see any difference in size. He's getting stronger but not that much bigger.
Also, my boy that I lift with can't gain weight to save his life. He's 28 and taking creatine, protein shakes, etc. and everytime he lifts, he lifts heavy (for him at least) mainly doing sets of 8,6,4 on all his workouts as he goes up in weight. Any advice for him??? All help/words of wisdom are invited. I know that there is no substitute for time and dedication but he's been lifting for about 3 months and can't really see any difference in size. He's getting stronger but not that much bigger.