Great info From all 3 posts guys! Yea the diet is in check and the weight loss is helping, Rah I`m finding what you mentioned where when doing lower reps with highwer weights I seem to plateau quicker! For my plan of action I think i`ll start hitting the specific muscles I want better size and shape a bit harder and more specific! Is it bad to hit 2 of the same muscle groups twice in one week? I want to build up my Delts and Shoulders more..So if I hit them on a monday and again on Thursday woudl this interfere with my recover and hinder muscle development? Or is this sufficient time to heal and then rip again? Thanks again guys, great info