- Preist know any good shock methods? I mean something different not just a bunch of extra sets or the normal stuff.

Sure do, in fact here is one I haven’t seen anyone do in a long time. One limb at a time training might be for you. For instance; training one arm at a time allows for greater neural drive to that arm; meaning that the body can bring more muscle fibers into play by concentrating all force on one arm instead of two. Training with one limb also helps to recruit more stabilizing muscles due to the unbalanced forces being applied to the body.

It might sound strange but the unbalanced weight will throw the body for a loop, it’s a Hell of a shock method. It will work on any dumbbell movement, you just alternate on pressing or curling exercises. The first thing you will notice about one limb training is that you will have an instant increase in strength.

Take dumbbell shoulder presses for example. If you are doing 50 pounders for 10 reps, you will find now you can handle 55's or maybe 60's for ten reps just by alternating arms. For those trainers who have real balls, give alternating incline dumbbell presses a try.

- Preist what was the most productive training routine you have ever done?

That’s easy; German volume training. None of that new twist stuff. Just the old tried and true style. Its very simple really you pick one exercise per body part and pick a weight you can handle for 20 reps.
Instead of doing the 20 reps you do 10 but you perform 10 sets of 10 reps. At first it might feel easy but make no mistake by the 6th set it will be very difficult to finish 10 reps rest only 60 seconds between sets.

The preferred way to train using this theory is:
Day 1 chest-back
Day 2 legs –abs
Day 3 off
Day 4 shoulders – arms
Day 5 off
And repeat this will let you work the body parts twice every 10 days which will allow enough time for recovery .

Most people can make some awesome gains when switching to this form of training for the first time. It will also greatly improve the look of a muscle as it builds vein size, as well as muscle due to massive pumps from the high volume and high reps.

- Preist I am trying to lose a little weight through weight training. A friend of mine said I should do high reps like 15-20 is this a good idea?

High reps increase definition and low reps are for mass. This is a common thought among weight trainers. Definition comes from diet the bigger the muscle in combination with low body fat the higher the definition possibility.

Higher reps will burn more calories but it wont burn enough to increase overall definition and lose a significant amount of weight. You cant spot reduce body fat. It is burnt from all over the body; lowering your body fat through cardiovascular exercise is much better than increasing rep ranges. Remember muscle burns calories; keep training to build muscle in the 6-10 rep range and add in some form of cardio 3x a week for 30min at a time. A good brisk walk 3x a week will work wonders for burning overall bodyfat.

- Preist I have always had a hard time with biceps. I do all the movements that are supposed to increase the peak but nothing is working. Any tips?

Well yes and no. First you have to play the hand you have. I would assume your lack of peak is genetic and we cant change that no matter how hard we train. But you can still make great strides in biceps peak by training the brachialis.

The brachialis is a small muscle that sits just under the biceps. Building this muscle will push the biceps upward giving you a larger and higher peak. Now this wont give you peaks like Arnold, but it will make an improvement in the overall look of the arms. This muscle does come into play on all biceps movements but it’s worked best when the palms are facing down as in reverse curls or thumbs up as in hammer curls. Reverse curls is just as it sounds it’s a normal curl except you reverse your grip instead of a palms up grip you grip the bar over handed or palms down and curl.

For hammer curls hold two dumbbells at your sides and start curling keeping your thumbs up threw the range of the movement.
Limit the standard biceps curls you do to 1 movement and concentrate the rest of your bicep training on your brachialis after a few months I'm sure you will see a big difference in the look of your biceps.