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@silsophi 4 years is nothing. You look just right, focus on improving your performance by keeping à log of your workout. If you are constantly able to perform more rep, adding weight and adjusting volume and intensity to your need you the body will follow. Even without huge sacrifice.

@jayaraj Dorian yate never Squatted, John meadows didn't either and many more. Your body doesn't care if its a machine à dumbell or a barbell as long as there is muscle tension. I stopped squatting years ago and i dont look back. Hacksquat, legpress with leg extension or sysy squat is all you...

@lishanaidoo I dont know what's the warm up routine you talking about but what i do is an easy set, a médium set then a working set and pyramid up. Warm up as much as you need as long as it doesnt affect your performance on set 1. On follow up exercice i warm up only 1 set.

@lishanaidoo Hi science here. You get to lift the most weight when you are at your strongest. Easier to track your progress this way since your first set is the one that really count. You have to warm up before of course.

@michael67 Im 33 and my bench is way worse then at 23. Somehow my chest look way better it's not always about number. As you get older you learn the ability to make every rep way harder by ewisting little thing here and there. By the way i found the barbell flat bench a terrible chest builder...