Many people find that just making that switch is enough to spur new growth. If the stabilising muscles in your chest are unable to finish these sets, use the Smith machine.
What fuels us keeps us going, what you put in will help with what you can get out!
You have to take in more calories then you burn to build muscle so you will gain a little fat how much is fat and how much was muscle could be figured out if you had a Body fat measurement done.
Its good to hit the muscle in different ways ,To me personally the rep range seems more like strength building then muscle building.
Dont really think there is a need for 2 hours of cardio, that would basically take up all your daily spare time in addition to a lifting work out!
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