Q: Hi, again its me from question 177, i've been only doing about 20 minutes of cardio at about 5mph when i run.. and i have beel following this weight training guide: http://www.workout-routines.com/bodybuilding.html do u think it's a good one? also, on my chest days i do flat,incline, and sometimes do dumbbell flyes, i pyramid on the flat bench.. does this seem like a good workout plan to you?

A: Those two routines look fine. They are definitely on the high end as far as the volume (in other words, the number of sets) goes, so my recommendation would be to follow a few months of those programs with a couple of months of lower-volume training (such as the programs I give in my weighttraining article) before going back to high volume. This gives your body both a chance to recover in between intense training periods and provides it a shock when switching between programs which is a good way to break through your plateaus.

As far as specific notes about those programs... It'd be good to have more lower back and leg work (deadlifts and lunges are great exercises which are missing there). Also I wouldn't do isolation exercises like leg extension before main exercises like squats or leg presses (do them after instead). But on the whole those programs are very reasonable and should give you good results.