Lift for power and strength, eat for size.
Squat, row, and bench is flawed. Squat, row, and Standing press overhead.
Deltoids take priority over pecs.
Dips, and heavy flyes with bent arms are enough chest work until......
Front squat as often as you back squat
Pick a barbell up off the floor, deadlift, and cleans are your friends
increase your flexability
If it runs, flys, swims, or is green, eat it.
Wheat, and sugar are not your friends.
Drink water always
be a man