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As far as getting firmer or more toned muscles, it's ALL about how much body fat you have; the less body fat, the more lean and toned/defined your muscles will be. I would recommend eating slightly less for a couple days to a week just to see if you like the results. Also pectoral specific lifts such as bench, dips and flies would help too. try to be getting ...


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Well it is very easy actually, use some calorie calculator to find out how much of calories you need. Then find a proper macro balance, that you think will work for you. For example, mine is 40% protein 40% carbs 20% fat. As a person who does stronglifts you might not find it good for. Good sources of carbs: ...


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I say your muscle fiber doesn't know if you are using a machine or free weights. All it knows is to adapt to the resistance that is being put on it. It does this by recruiting hopefully the most muscle fibers. The only difference I can see is range of motion. And if if you ask john little , and Pete Sisco they claim full motion as a need is a myth for muscle ...



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