• Work out at least 4 hours a week, but every day isn't a bad idea and that is what I do. But right now i can bench around 90 for 5 reps. But that is because I'm a shrimp at 5'8'' and 120lbs. Do dead lifts, chin ups, crunches to get that 6 pack, but that will take a long time.
  • Workout with someone who is really strong. If you can outdo him, obviously you will become stronger. :)
  • 5-25-2017 You need defense training as well as strength. Ask around to see what is good in your area. This may help in a general way:

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