thanks for the info.......btw......my body fat is 18%.....i know its high.....but i fell good......and i dont look all that bad......see i see what you are saying with the large muscle group excercises......only one prob.......i work out at home with DB's.........it sucks......35lbs DB are the heavy-est ones i have.....so when i bench press with them i do 15 reps of 15-20......but its weird because my chest seems to be growning the fastest, i have no prob with the progress im showing on my chest.