A study published in Plos One found that women's, as well as men's, perception of the ideal male body included a muscular, wide chest circumference that creates an overall V-shaped torso. Pull your shoulders back and push your chest out. Lift your body, incorporate barbells and dumbbells, and squeeze the contractions.
Wanna get big, listen to Possum and do it "consistantly".
What that means is that you need to concentrate at getting as low as possible (say on heel raise), and getting as high as possible.
Hi mate, building a routine that works is not rocket science, you should of been using a training diary, and after a couple of years tried most routines and types of routines, by looking back through your diary you should be able to see which type of routine worked for you best.
In general you will find that interchanging very similar exercises will have no real affect on the overall effectiveness of a routine.
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