-- Weightlifting & Nutrition Thread -- v9.0 Optimized

[Nets005]

Umm I didn't feel like looking through the 100 something pages, so Im hoping someone can help me out. Im 5'5 or 5'6 and 17 years old. But I want to get at least like 4-5 inches taller and I was wondering if any of you guys can help me out via guides, or tips, or anything.

[denjin]

My understanding for squats is that if you don't have perfect form the entire time, don't go that low.

Now, if you DO have PERFECT FORM then I don't know how low you're supposed to go. I guess the lower the better from what I hear.



I've found that I can barely keep my back straight when I go below hip height.

[MagnusMadness]

I say popped cuz I went down for that squat and when I tried coming up, something in my very lower abdomen felt like it just exploded. I've never had a hernia before, but I know what it is, so that's the only explanation I can give.

And another thing for back squats, my right arm goes completely numb when I do them. Although it doesn't really affect the rest of my exercises, the rest of my workouts are super uncomfortable to do. Is their anything else I can do to replace back squats? Or do I just bite the bullet and hope my arm doesnt fall off.

Go see a doctor or a chiro.....tomorrow. That's not normal, get it worked on, don't work around it.

My understanding for squats is that if you don't have perfect form the entire time, don't go that low.

Now, if you DO have PERFECT FORM then I don't know how low you're supposed to go. I guess the lower the better from what I hear.

Here's the way I look at it. If you can squat a quarter of the way in perfect form, the next step is to drop ur hips lower, nothing about the form changes.

Break the hips, come back on the middles of ur feet, keep back arched and shoulders up....drive heels through the floor stand up straight. Wash, rinse, repeat.

[denjin]

Go see a doctor or a chiro.....tomorrow. That's not normal, get it worked on, don't work around it.



Here's the way I look at it. If you can squat a quarter of the way in perfect form, the next step is to drop ur hips lower, nothing about the form changes.

Break the hips, come back on the middles of ur feet, keep back arched and shoulders up....drive heels through the floor stand up straight. Wash, rinse, repeat.

What does break the hips mean?

[MagnusMadness]

http://www.bsu.edu/webapps2/strengthlab/images/olympicsquat.mpg

See how he starts by stickin his butt out?

That is a damn near perfect squat. Just beautiful.

[HeaT]

huh, those squats look like they are slightly past parallel...they dont really look like but to the floor squats...

anyway, this week is heavy week and since normal body weight dips were easy to me i thought i would add some weight, so i did weighted dips today with 10lbs and it pretty easy...so next heavy week that comes i will increase the weight...

im outi

Roberth

[MagnusMadness]

huh, those squats look like they are slightly past parallel...they dont really look like but to the floor squats...

anyway, this week is heavy week and since normal body weight dips were easy to me i thought i would add some weight, so i did weighted dips today with 10lbs and it pretty easy...so next heavy week that comes i will increase the weight...

im outi

Roberth

Good deal man, keep putting weight on that bar!

Being stronger consistently means you must be doing SOMETHING right

[Soldier Zero]

What do you guys mix into your shakes? After I get a blender today, I'm gonna start adding in oats.

[matrix9280]

Tuna. Ton of protein. Very little fat.

[HeaT]

What do you guys mix into your shakes? After I get a blender today, I'm gonna start adding in oats.


i mix fruit into it, maybe a banana, or strawberries...this is in adition to whey protein...sometimes ill throw creatine in there if I am actually on creatine lol...oh and i always mix it with milk and not water...

im outi

Roberth

[$|-|U(V)AYeL]

Magnus: I'm pretty much losing a lot of fat, and i've gained muscle but i'm still the same in terms of strength? However, i'm recovering way faster and i've noticed I can push myself a little bit more past "technical failure" and not be mad sore the next day. Normal? Or should I up my weight?

I'm also getting closer to my goal (time wise), and i'm not seeing visible abs yet so i'm thinknig of adding one more day of interval training, and going to change my workouts to more of a circuit style. In a alternating Push/Pull movement manner. Recommendations for rest or tweaks to work out for that?

Edit: There is also a sharp needle pain near my right shoulder blade when I do DEADLIFTS*, I know that needle pain is a bad sign and it has to be of poor form so i'm trying to fix it. Main bullet form guidelines to folllow?

What is everybodies thoughts on eating fruit while cutting? I've heard points going back and forth.

[MagnusMadness]

Magnus: I'm pretty much losing a lot of fat, and i've gained muscle but i'm still the same in terms of strength? However, i'm recovering way faster and i've noticed I can push myself a little bit more past "technical failure" and not be mad sore the next day. Normal? Or should I up my weight?

I'm also getting closer to my goal (time wise), and i'm not seeing visible abs yet so i'm thinknig of adding one more day of interval training, and going to change my workouts to more of a circuit style. In a alternating Push/Pull movement manner. Recommendations for rest or tweaks to work out for that?

Edit: There is also a sharp needle pain near my right shoulder blade when I do DEADLIFTS*, I know that needle pain is a bad sign and it has to be of poor form so i'm trying to fix it. Main bullet form guidelines to folllow?

What is everybodies thoughts on eating fruit while cutting? I've heard points going back and forth.

You've been cutting for like 5 or 6 weeks....take ur time...if you try to cut too fast you can lose quite a bit of muscle and that's not the goal.

Cutting is mostly diet and cardio. If you want to make the workouts more metabolically expensive then cut the resting intervals down. 30s-1m is fine..and you can alternate sets...1 set of bench, rest 30s, 1 set of bent rows...etc.

It is very typically for people to lose strength while cutting...ur energy substrates are in short supply if you are in a caloric deficit. People usually see the biggest differences in both strength and endurance/recovery when cutting. If you want to become stronger, you may actually want to rest slightly longer and focus on getting more weight on the bar...of course all in good form. This is what I do, I try to improve on my lifts weekly.

And don't lift a weight until ur form falls to shit. This is what we call poor motor programming. Sooner or Later it will become more acceptible to use subpar form and doing things improperly will become first nature.

Deadlift form:

http://www.bsu.edu/webapps2/strengthlab/images/convdead.mpg

This is a vid...note his spine remains neutral, starts the lift with his legs and his hips are set pretty low.

Sometimes pain is just pain, people use "poor form" as an excuse and ignore a potentially dangerous problem. If something hurts get it checked out. Your form may be spot on I don't know. Also, be sure to warm up thoroughly and properly, if the problem persists, get it checked out or look for alternatives to the deadlift...do this bother you when you do different variations of the deadlift?

When it comes to fruits, yes they do have sugar...but it's natural sugar, not high fructose corn syrup. At the same time I wouldn't be eating a shit load of fruit everyday. A little here and there is fine and can be quite good for you. I think apples are one fruit that's supposed to be very healthy. (?)

[HeaT]

i would say you should at least get one fruit in a day, just for health purposes, and if you are cutting 1 fruit a day isnt going to kill your cutting...

im outi

Roberth

[Soldier Zero]

I know apples are low in calories and good for fiber.

[HeaT]

since i have been posting in this thread for a looooong time and since i finally got a camera i thought i would post up a pic...the heat muthafuckas!!!


http://i129.photobucket.com/albums/p203/heatfury/100_0512-1.jpg

the lighting isnt good, it is kinda shadowed around my arm, ill try to get a better one...

in the pic im at 139lbs, 12% body fat...this is after i droped from 160lbs (i looked way bigger but it was too bloated looking), so i droped and now am trying to 'clean' bulk or clean get bigger muscles is what i like to call it haha...

im outi

Roberth

[HeaT]

yo magnusmadnessssss...

i added 1 set of weighted pullups at the end of the first upper day, thats after the accessory work...i dont think it will be an issue, but if this screws up the program you laid out let me know...also do you have a vid for the proper form for good mornings???, i dont even do them, as i decided to sub them for sumo leg presses, but i want to see how low people go and how much bend there is in the knees...

i am also doing 1-2 days of cardio, 15 min run on each day, i dont think it will affect muscle growth much since it is pretty light running and for a short period of time...let me know if you think this will have a dire affect...

im outi

Roberth

[MagnusMadness]

yo magnusmadnessssss...

i added 1 set of weighted pullups at the end of the first upper day, thats after the accessory work...i dont think it will be an issue, but if this screws up the program you laid out let me know...also do you have a vid for the proper form for good mornings???, i dont even do them, as i decided to sub them for sumo leg presses, but i want to see how low people go and how much bend there is in the knees...

i am also doing 1-2 days of cardio, 15 min run on each day, i dont think it will affect muscle growth much since it is pretty light running and for a short period of time...let me know if you think this will have a dire affect...

im outi

Roberth

I think the extra upper back work is fine. I know a guy who advocates a lil extra back work HIGHLY. I would still kinda treat it like accessory work, however, and still focus on the improvement of the main lifts.

The cardio is fine too. I HIGHLY recommend the cardio be HIIT style...as it can actually improve metabolism and your anaerobic capacity as well....whereas light jogging can only burn a few extra cals in the way of mobile fatty acids.

http://www.bsu.edu/webapps2/strengthlab/home.htm

Here is a page on good morning form, it also has a link to a video at the top of the page. This is how I do them.

Also note mention of the instruction to hold breath until near completion of each repetition. I feel this is ABSOLUTELY important. Google "valsava maneauver" to learn more about why...

[Soldier Zero]

The cardio is fine too. I HIGHLY recommend the cardio be HIIT style...as it can actually improve metabolism and your anaerobic capacity as well.

Is there less lactic acid build up when your anaerobic capacity improves? or something else?

[denjin]

For HIIT, my understanding is that you sprint for 30 seconds then walk (or is it jog?) for 30 seconds.

How long do you do this? The minimum was ... 12 minutes? Try to aim for 30 minutes?

[Deus]

for hiit you can do a few things

http://www.musclemedia.com/training/hiit.asp

here's a good link

anyone know which is more effective at lowering body fat%, hiit or 400 m sprints?

[MagnusMadness]

for hiit you can do a few things

http://www.musclemedia.com/training/hiit.asp

here's a good link

anyone know which is more effective at lowering body fat%, hiit or 400 m sprints?

It's pretty much the same thing. The periods of low intensity work during an HIIT session are so you can catch ur breath and recover for the next sprint. So I would imagine just running sprints would have the same effect on metabolic pathways.

Is there less lactic acid build up when your anaerobic capacity improves? or something else?

The lactic acid build up will always occur at the same rate, it is a byproduct of glycolysis. However, you may have a higher threshold for it. And lifting heavy may not wind you as much, allowing for shorter resting intervals, and perhaps the ability to accomplish more in the same amount of time.

For HIIT, my understanding is that you sprint for 30 seconds then walk (or is it jog?) for 30 seconds.

How long do you do this? The minimum was ... 12 minutes? Try to aim for 30 minutes?

It's up to you what you can/want to do. I'm not new to the concept, but am new to actually doing interval training personally, so what I've been doing is walk 1 minute, jog 1 minute, balls out sprint 1 minute, repeat....I've done 20 minutes including cool down. With interval training you don't have to do as much as it is much more intense. 20 minutes for a male is fine...concentrate on running faster or cutting down the jogging/walking...

[xcfrisco]

Whats the main reason to cut back on the jogging? I used to run cross country and track in high school and used to love going out for 5-6 mile runs. I've gotten pretty out of shape since then, but I want to get back into running form. What kind of effects does running long distance have on bodybuiliding?

[Soldier Zero]

The lactic acid build up will always occur at the same rate, it is a byproduct of glycolysis. However, you may have a higher threshold for it. And lifting heavy may not wind you as much, allowing for shorter resting intervals, and perhaps the ability to accomplish more in the same amount of time.

Ah ok, makes sense. I was about to say it's a byproduct of lactic acid fermentation and not glycolysis, but then I remembered glycolysis is part of lactic acid fermentation. :sweat:

[HeaT]

I think the extra upper back work is fine. I know a guy who advocates a lil extra back work HIGHLY. I would still kinda treat it like accessory work, however, and still focus on the improvement of the main lifts.

The cardio is fine too. I HIGHLY recommend the cardio be HIIT style...as it can actually improve metabolism and your anaerobic capacity as well....whereas light jogging can only burn a few extra cals in the way of mobile fatty acids.

http://www.bsu.edu/webapps2/strengthlab/home.htm

Here is a page on good morning form, it also has a link to a video at the top of the page. This is how I do them.

Also note mention of the instruction to hold breath until near completion of each repetition. I feel this is ABSOLUTELY important. Google "valsava maneauver" to learn more about why...


oh ya, it will definately be accessory work as it is at the end of the normal accessory work that i do for arms and im still concentraiting on the main lifts...plus it is only one extra set...ill take a look at the vid when i get home...

im outi

Roberth

[MagnusMadness]

Whats the main reason to cut back on the jogging? I used to run cross country and track in high school and used to love going out for 5-6 mile runs. I've gotten pretty out of shape since then, but I want to get back into running form. What kind of effects does running long distance have on bodybuiliding?

no, no, jogging is fine....let me be more specific. I'll use myself as an example.

As I stated earlier, I am fairly new to interval training. I have been doing this:

1min walk, 1min jog, 1 min balls out sprint, repeat.

As I become more anaerobically and aerobically conditioned I would like to completely eliminate the walking....thus making the intervals much more intense. Now at this point I probably won't be able to do enough rounds to do 20min worth of total cardio. I can build up to that...If I approach that and it is getting more easily accomplished.....instead of doing more time...I will find a way to make the intervals MORE intense. I can do this by running faster, jogging faster, jogging for shorter durations, running for longer durations or all of the above. By doing this I am increasing the intensity, and doing more work, without working for LONGER periods of time.

As men, we have no reason to do more than 30 minutes of cardio IMO, unless we are training for a specific event. So don't work longer, work harder...that's all I was getting at.

Now as to the difference between long jogs and say...running. Low intensity, long duration cardio supposedly uses fatty acids as a source of energy...whereas running at high speeds uses primarily carbs as a source of energy, but has the same metabolic boosting properties of a hard workout. (both activities are ANaerobic) Both are good, but from my studies, a higher baseline metabolism is more beneficial than burning a few extra calories in a bout of low intensity cardio. Again, just MY opinion.

[MagnusMadness]

Ah ok, makes sense. I was about to say it's a byproduct of lactic acid fermentation and not glycolysis, but then I remembered glycolysis is part of lactic acid fermentation. :sweat:

Explain lactic acid fermentation? I'm familiar with the process by which lactic acid is recycled in the body, and "lactic acid fermentation" sounds familiar, but I haven't run across that phrase in my studies recently....

[Soldier Zero]

Explain lactic acid fermentation? I'm familiar with the process by which lactic acid is recycled in the body, and "lactic acid fermentation" sounds familiar, but I haven't run across that phrase in my studies recently....

Fermentation is anaerobic catabolism of organic nutrients. 2 types of fermentation are lactic acid and alcoholic. In lactic acid fermentation, pyruvate in the body is reduced to lactate. Specifically in humans, when sugar catabolism for ATP production outpaces the muscle′s supply of oxygen from the blood, the cells switch from aerobic respiration to fermentation.

I only recently learned about this in my bio class cause we finished a chapter on cellular respiration.

[MagnusMadness]

Fermentation is anaerobic catabolism of organic nutrients. 2 types of fermentation are lactic acid and alcoholic. In lactic acid fermentation, pyruvate in the body is reduced to lactate. Specifically in humans, when sugar catabolism for ATP production outpaces the muscle′s supply of oxygen from the blood, the cells switch from aerobic respiration to fermentation.

I only recently learned about this in my bio class cause we finished a chapter on cellular respiration.

I need to read that chapter again. I just remember the basics of the two main anaerobic energy systems and the aerobic "krebs cycle" and how they are powered...it breifly went over the byproducts of glycolisis and where they are further broken down...

Good stuff!

[HeaT]

so i did some HIIT cardio today, lasted 3 min HAHA shit is mad hardcore, with 30 sec intervals...there is no way someone who is just starting out can do 20 min of that shit...so intense, i like it and will continue to do it...

im outi

Roberth

[MagnusMadness]

so i did some HIIT cardio today, lasted 3 min HAHA shit is mad hardcore, with 30 sec intervals...there is no way someone who is just starting out can do 20 min of that shit...so intense, i like it and will continue to do it...

im outi

Roberth

you live in AZ? I just talked to someone for like 4 hours about moving out there

Grand Canyon University apparently has a great athletic training degree and ASU is always looking for interns...

[Soldier Zero]

Is there anything wrong with making my shakes and then storing them in the refridgerator to drink later?

[denjin]

Jogging or running makes my ankles hurt. Any suggestions?

[HeaT]

you live in AZ? I just talked to someone for like 4 hours about moving out there

Grand Canyon University apparently has a great athletic training degree and ASU is always looking for interns...

yup I live in Az...i havent heard much about training degrees from universities but i think uofa also has a good athletic training degree...

az has awsome wether from the beginning of fall to the end of spring...summer is hot, but i dont really mind hot wether so it does not bother me...let me know if you decide to move out here...

im outi

Roberth

[MagnusMadness]

Is there anything wrong with making my shakes and then storing them in the refridgerator to drink later?

That's not a problem at all....there may be some settling though, so before you drink it shake it back up real good. I do this at work and at my gym during my workouts.

Jogging or running makes my ankles hurt. Any suggestions?

My suggestion? Stop being such a pussy.....j/k. Are you a pretty heavy set guy? You can do fast paced, steep incline walks...eh...you can do interval training on a bike if you want to also...same concept...fast, slow, fast, slow etc.


yup I live in Az...i havent heard much about training degrees from universities but i think uofa also has a good athletic training degree...

az has awsome wether from the beginning of fall to the end of spring...summer is hot, but i dont really mind hot wether so it does not bother me...let me know if you decide to move out here...

im outi

Roberth


I've kinda decided on it...I REALLY want to do it. I have a friend who is a badass strength and conditioning coach who lives out there and he's even made mention of me helping train some of their athletes when the business takes off.:wgrin:

I just don't know if I will attend community college here first and then move or just go ahead and get the fuck out of alabama.

[denjin]

My suggestion? Stop being such a pussy.....j/k. Are you a pretty heavy set guy? You can do fast paced, steep incline walks...eh...you can do interval training on a bike if you want to also...same concept...fast, slow, fast, slow etc.




My understanding is that running-joint pain comes from the knees, and not the ankles.

"Stop complaining, keep going." Check.

[Soldier Zero]

That's not a problem at all....there may be some settling though, so before you drink it shake it back up real good. I do this at work and at my gym during my workouts.

Cool man because sometimes I hate having to rush in the mornings.

[HeaT]

I've kinda decided on it...I REALLY want to do it. I have a friend who is a badass strength and conditioning coach who lives out there and he's even made mention of me helping train some of their athletes when the business takes off.:wgrin:

I just don't know if I will attend community college here first and then move or just go ahead and get the fuck out of alabama.


fuck alabama lol...well that is cool, let me know when you are down here, i live in tucson, but i visit phoenix, like every other weekend cause my parents live down there...


http://www.bsu.edu/webapps2/strengthlab/exdetails.asp?exid=11

check out the vid, that is the cleanest fucking power snatch ever, wtf...good shit...that site owns...

im outi

Roberth

[MagnusMadness]

My understanding is that running-joint pain comes from the knees, and not the ankles.

"Stop complaining, keep going." Check.

There's so many little things that contribute to joint pain. It could be due to muscular imbalances....tightness in certain areas...running technique...a poor diet (yep, believe it)

I was kidding about the "stop being a pussy"....you should really listen to your body or you may end up regretting it later. Now if a good warm up and jog only hurt for a little bit and then felt better it would be different.

[TehNewGuy]

Hey Magnus, what do you think of Mike Mentzer and his variation of HIT training? I've been reading up on it for a month or so now and it seems to make sense.

[MagnusMadness]

Hey Magnus, what do you think of Mike Mentzer and his variation of HIT training? I've been reading up on it for a month or so now and it seems to make sense.

I'm not familiar with it. I have heard of it though. I don't buy into training systems too much. More into training practices and the methodology behind structuring/tailoring a program oneself. Not to say any one person's methods are stupid or don't work. I know tons of people who swear by bill stars 5x5, DC training, and P/RR/S....

[b1gazn]

did anybody hear about the person getting kicked out of his gym for grunting? Apparently, after grunting twice, guy was escorted out of the gym and his membership was taken away.

It was hearsay, just wondering if anybody heard it.

good shit on the advice. I am getting very big, now its just time to lose weight. :sad:

[Soldier Zero]

did anybody hear about the person getting kicked out of his gym for grunting? Apparently, after grunting twice, guy was escorted out of the gym and his membership was taken away.

It was hearsay, just wondering if anybody heard it.

Oh wtf? :rofl:

[b1gazn]

http://news.yahoo.com/s/afp/20061104/od_afp/afplifestyleushealth_061104002425

http://planetfitness.com/pffeedback.asp


apparently, they have a "lunk alarm" which rings if a dumbell or grunt/scream is loud enough.

The real question is, what if you drop a weight on you, are you aloud to yell for help?

I dunno, this must be the dumbest thing, I've ever heard. I may not grunt but I do breathe in and out loud during reps.

Soon their gonna have gyms with make up girls all around the gym giving free touch ups on their smeared makeup.

This gyms seems like it is for sissy who are afraid of actually working out.

edit =

The heaviest dumb bells at Planet Fitness are 80 pounds, meaning it's a place geared toward the general public, Palazzolo(the manage) said.

[HeaT]

whats the word on static stretching post workout? ive read mixed reviews...

im outi

Roberth

[MagnusMadness]

whats the word on static stretching post workout? ive read mixed reviews...

im outi

Roberth

Post workout is the best time for it....hard stretching post workout increases satellite cell proliferation. (growth)

[denjin]

What's a list of stretches you guys recommend?

Romie? Magnus? Monkey guy?

[MagnusMadness]

What's a list of stretches you guys recommend?

Romie? Magnus? Monkey guy?

Stretch everything....stretch ur really tight areas (vagina) more often...

Try googling stretches or something, I don't have the time or resources to describe all the stretches you can do and if I could you would really need pictures anyway...

[denjin]

How MANY stretches do you do?

[Soldier Zero]

I want to learn more about nutrition, recommendations anyone? Maybe a book or websites.

I know you mentioned one Magnus, but that was targeted more on weightlifting rather than nutrition, right?

[MagnusMadness]

How MANY stretches do you do?

well, I do 1 stretch for my quads...one for calf/ankle mobility, 2 for hamstrings (bent leg and straight leg)...1 for this, 1 for that...

You know what your problem areas are....so start there. Static stretching, which involves "holds" for an allotted time, are great post workout. Maybe try stretching just the muscles you worked out when you are finished lifting weights....that's easy....you work chest and tri's...stretch ur chest and tri's...

I will say that a stretching partner is priceless...it is very hard to 'relax' into a stretch when you are stretching yourself. Not to mention some stretches are easily performed with two people, but impossible alone.

I want to learn more about nutrition, recommendations anyone? Maybe a book or websites.

I know you mentioned one Magnus, but that was targeted more on weightlifting rather than nutrition, right?

You could try "the metabolic advantage" by john berardi. Or anything by him for that matter is going to be a good read. I learned the bulk of what I know by digging around on the internet and reading whatever I could get my hands on...(not to say I know nearly enough about nutrition)

[Soldier Zero]

You could try "the metabolic advantage" by john berardi. Or anything by him for that matter is going to be a good read. I learned the bulk of what I know by digging around on the internet and reading whatever I could get my hands on...(not to say I know nearly enough about nutrition)

I'll check it out when I go to a bookstore, what was the name of the weightlifting one again? I might as well pick it up while I'm at the store.

[denjin]

One per. Hm. Cool. Thanks.

[ducvader]

Is this true and who in here does this exercise? http://www.massivechest.com/pecs/Build-a-bigger-chest.htm


I'm starting to work out again and its been a month since I've been back. Here's what I do for my chest - Comments or advices are welcome. I'm looking to grow my chest as fast as possible and I'm not sure if it is lol - there's so many studies out there and I can't possibly know if I'm growing as fast as I should. So far - I am gaining 5-10lbs a week on my bench sometimes 15lbs -

Flat Bench

2 sets x 8 of bar only
2 sets x 4 up to 6 reps Highest Weight Possible

Incline

2 sets x 4 up to 6 reps Highest Weight Possible

Decline

2 sets x 4 up to 6 reps Highest Weight Possible

Cable Flies

2 sets x 4 up to 6 reps Highest Weight Possible

I don't max out often because that's not what I am looking for - I'm just going for weight that I can hit between 4 and 6 reps and if after hitting 6 reps I up the weight unless it was a little hard to do the 6th then I just do another set and try for 4 up to 6 with the same weight. I do chest only once a week.

http://musclebuilding.centurybsi.com/54190.php <------ Are these many sets necessary?

[MagnusMadness]

Is this true and who in here does this exercise? http://www.massivechest.com/pecs/Build-a-bigger-chest.htm


I'm starting to work out again and its been a month since I've been back. Here's what I do for my chest - Comments or advices are welcome. I'm looking to grow my chest as fast as possible and I'm not sure if it is lol - there's so many studies out there and I can't possibly know if I'm growing as fast as I should. So far - I am gaining 5-10lbs a week on my bench sometimes 15lbs -

Flat Bench

2 sets x 8 of bar only
2 sets x 4 up to 6 reps Highest Weight Possible

Incline

2 sets x 4 up to 6 reps Highest Weight Possible

Decline

2 sets x 4 up to 6 reps Highest Weight Possible

Cable Flies

2 sets x 4 up to 6 reps Highest Weight Possible

I don't max out often because that's not what I am looking for - I'm just going for weight that I can hit between 4 and 6 reps and if after hitting 6 reps I up the weight unless it was a little hard to do the 6th then I just do another set and try for 4 up to 6 with the same weight. I do chest only once a week.

http://musclebuilding.centurybsi.com/54190.php <------ Are these many sets necessary?


Both of those articles are ridiculously stupid. One says the pec major is made of 4 different 'parts' and the other prescribes almost 20 sets for one chest workout :rolleyes:


Proper bench form is shoulders and glutes on the bench, arched back, shoulder blades retracted, and feet on the floor at 80 degrees. I lower the bar around the nipple line...

Post ur entire program and I will look at it.

[ducvader]

Mondays – Chest

Flat Bench
2 sets x 8 of bar only
2 sets x 4 up to 6 reps Highest Weight Possible

Incline
2 sets x 4 up to 6 reps Highest Weight Possible

Decline
2 sets x 4 up to 6 reps Highest Weight Possible

Cable Flies
2 sets x 4 up to 6 reps Highest Weight Possible


Tuesday – Legs

Squats
2 sets x 8 of bar only ( Warm Up )
2 sets x 4 up to 6 reps Highest Weight Possible

Leg Press
2 sets x 4 up to 6 reps Highest Weight Possible

Leg Extension
2 sets x 4 up to 6 reps Highest Weight Possible

Hamstring Curls
2 sets x 4 up to 6 reps Highest Weight Possible

Calf Raises
2 sets x 4 up to 6 reps Highest Weight Possible

Wednesday – Triceps

LayDown Extensions
2 sets x 4 up to 6 reps Highest Weight Possible

Rope PullDowns -
2 sets x 4 up to 6 reps Highest Weight Possible

Dips -
2 sets x 4 up to 6 reps Highest Weight Possible

Forearms -
2 sets x 4 up to 6 reps Highest Weight Possible

Thursday – Biceps

Dumbell Bicep Curls on Incline chair at highest angle
2 sets x 4 up to 6 reps Highest Weight Possible

Standing Curls Ez Bar -
2 sets x 4 up to 6 reps Highest Weight Possible

Curling Machine -
2 sets x 4 up to 6 reps Highest Weight Possible

Cardio – 45 minutes – fat burning heartrate

Friday – Shoulders

Dumbell Shoulder Presses -
2 sets x 4 up to 6 reps Highest Weight Possible

Dumbell flyes? -
2 sets x 4 up to 6 reps Highest Weight Possible

Bar Chin raise ( Where you lift the bar up to your chin in front of you 1 inch away from your body) -
2 sets x 4 up to 6 reps Highest Weight Possible

Dumbell Shrugs ( Don’t like barbell ) -
2 sets x 4 up to 6 reps Highest Weight Possible

Calves - 2 sets x 4 up to 6 reps Highest Weight Possible

Saturday – Back

Deadlifts – 1 set 10 reps 25% of max, 1 set 3 reps 50% max – 3 minute rest for both while stretching – 6 sets of 1 rep at 85-90% max with 1 minute rest in between.

Bent over dumbbell rows - 2 sets x 4 up to 6 reps Highest Weight Possible

Latpull downs - 2 sets x 4 up to 6 reps Highest Weight Possible

Seated Rows - 2 sets x 4 up to 6 reps Highest Weight Possible

Machine high rows - 2 sets x 4 up to 6 reps Highest Weight Possible

Forearms - 2 sets x 4 up to 6 reps Highest Weight Possible

Sunday - Cardio 45 minutes to an hour at fat burning MHR %.


This is what I learned from people back 10 years ago who did body building competitions. Looking to change things up if need to when or if I reach a plateau :-) I spend anywhere from 45 minutes to 1 hour and 30 minutes depending on the type of exercise I have to do.

[Soldier Zero]

Proper bench form is shoulders and glutes on the bench, arched back, shoulder blades retracted, and feet on the floor at 80 degrees. I lower the bar around the nipple line...

^Elbows out too, don't wanna rely on triceps heavily.

[MagnusMadness]

^Elbows out too, don't wanna rely on triceps heavily.

...





duc...where are your legs??

[Soldier Zero]

lol, why the "..."?

[MagnusMadness]

lol, why the "..."?

j/k, I don't flare my elbows out purposely. Just preference.

[ducvader]

Let me make my post pretty so you can see my leg work out. Even I know legs are important -


Duc

[denjin]

2 sets each? Interesting.

Damn the conflicting information, I know it as 3 sets each.

[Shibuya]

I noticed that i have lost 6 pounds due to unhealthy eating.....i used to weigh 185 and now i am 179.....any tips on what to eat to maintain/gain a lil weight over not (not in a week)

[MagnusMadness]

2 sets each? Interesting.

Damn the conflicting information, I know it as 3 sets each.

you are thinking about volume on a small scale...think larger scale...

3 exercises performed for 4 sets is 12 total sets

4 exercises performed for 3 sets is 12 total sets

Total volume is equal.



What do you mean you know it as 3 sets?? I've posted NUMEROUS examples of periodization where you don't necessarily use 3 sets.

[ssjbrydon]

whats everyones preference on cardio, before or after your workout? unless you have seperate days for it. i usually do 20 mins on the treadmill before i workout and a guy told me to do cardio after cuz ur killing energy that could be used to lift more weight...

ive lifted before cardio before, didnt really notice a difference, but can i get some opinions on it?

[Soldier Zero]

whats everyones preference on cardio, before or after your workout? unless you have seperate days for it. i usually do 20 mins on the treadmill before i workout and a guy told me to do cardio after cuz ur killing energy that could be used to lift more weight...

ive lifted before cardio before, didnt really notice a difference, but can i get some opinions on it?

I'm not recommending anything, but I'll tell you what I know.

Cardio first uses liver glycogen and lifting uses muscle glycogen. So doesn't matter which comes first I assume since they're not using same source.

Though, in lifting you want your muscles to replenish as much oxygen as possible in between sets so there's less lactic acid build up. I'm not sure if cardio first makes you winded.

[denjin]

Magnus, yes, you do not contradict you. But as you know, there's a ton of information out there that goes against what you say. I'm not saying you're wrong, I'm saying that there's always a million ways to do things.

Also, I wasn't sure if Duc was doing any kind of periodization at all. And, from what I've heard, 3x6 is the best for muscle growth. But, as we both know, you need periodization over a long period. And again, I wasn't sure if Duc was doing that stuff.



On an unrelated note, I have recently tried jogging with just my toes. My ankles feel wayyy better. I'm guessing 95% of the people that read this stuff don't post, so my advice is try running on just your toes. Feels better.

[HeaT]

whats everyones preference on cardio, before or after your workout? unless you have seperate days for it. i usually do 20 mins on the treadmill before i workout and a guy told me to do cardio after cuz ur killing energy that could be used to lift more weight...

ive lifted before cardio before, didnt really notice a difference, but can i get some opinions on it?

i would recommend doing it seperately...

im outi

Roberth

[ducvader]

What about this thing? http://www.gainmuscleandlosefat.com/bodybuildingold.html - it talks about massive gains etc... by manipulating your hormones. LOL lots of info from the net.

[b1gazn]

whats everyones preference on cardio, before or after your workout? unless you have seperate days for it. i usually do 20 mins on the treadmill before i workout and a guy told me to do cardio after cuz ur killing energy that could be used to lift more weight...

ive lifted before cardio before, didnt really notice a difference, but can i get some opinions on it?

I've been able to tell some difference when I run early in the morning(on an empty stomach) or after a workout.

I like doing it seperately rather then doing them together. By the time I get to running after workingout, I am usually to lazy to run for another 25 mins.

[HeaT]

What about this thing? http://www.gainmuscleandlosefat.com/bodybuildingold.html - it talks about massive gains etc... by manipulating your hormones. LOL lots of info from the net.

hahahahah..............hahahahahahahah, oh man i had a good laugh reading that...

basically do steriods, that is what he did..."manipulating your hormones"...

im outi

Roberth

[MagnusMadness]

Mondays – Chest

Flat Bench
2 sets x 8 of bar only
2 sets x 4 up to 6 reps Highest Weight Possible

Incline
2 sets x 4 up to 6 reps Highest Weight Possible

Decline
2 sets x 4 up to 6 reps Highest Weight Possible

Cable Flies
2 sets x 4 up to 6 reps Highest Weight Possible


Tuesday – Legs

Squats
2 sets x 8 of bar only ( Warm Up )
2 sets x 4 up to 6 reps Highest Weight Possible

Leg Press
2 sets x 4 up to 6 reps Highest Weight Possible

Leg Extension
2 sets x 4 up to 6 reps Highest Weight Possible

Hamstring Curls
2 sets x 4 up to 6 reps Highest Weight Possible

Calf Raises
2 sets x 4 up to 6 reps Highest Weight Possible

Wednesday – Triceps

LayDown Extensions
2 sets x 4 up to 6 reps Highest Weight Possible

Rope PullDowns -
2 sets x 4 up to 6 reps Highest Weight Possible

Dips -
2 sets x 4 up to 6 reps Highest Weight Possible

Forearms -
2 sets x 4 up to 6 reps Highest Weight Possible

Thursday – Biceps

Dumbell Bicep Curls on Incline chair at highest angle
2 sets x 4 up to 6 reps Highest Weight Possible

Standing Curls Ez Bar -
2 sets x 4 up to 6 reps Highest Weight Possible

Curling Machine -
2 sets x 4 up to 6 reps Highest Weight Possible

Cardio – 45 minutes – fat burning heartrate

Friday – Shoulders

Dumbell Shoulder Presses -
2 sets x 4 up to 6 reps Highest Weight Possible

Dumbell flyes? -
2 sets x 4 up to 6 reps Highest Weight Possible

Bar Chin raise ( Where you lift the bar up to your chin in front of you 1 inch away from your body) -
2 sets x 4 up to 6 reps Highest Weight Possible

Dumbell Shrugs ( Don’t like barbell ) -
2 sets x 4 up to 6 reps Highest Weight Possible

Calves - 2 sets x 4 up to 6 reps Highest Weight Possible

Saturday – Back

Deadlifts – 1 set 10 reps 25% of max, 1 set 3 reps 50% max – 3 minute rest for both while stretching – 6 sets of 1 rep at 85-90% max with 1 minute rest in between.

Bent over dumbbell rows - 2 sets x 4 up to 6 reps Highest Weight Possible

Latpull downs - 2 sets x 4 up to 6 reps Highest Weight Possible

Seated Rows - 2 sets x 4 up to 6 reps Highest Weight Possible

Machine high rows - 2 sets x 4 up to 6 reps Highest Weight Possible

Forearms - 2 sets x 4 up to 6 reps Highest Weight Possible

Sunday - Cardio 45 minutes to an hour at fat burning MHR %.


This is what I learned from people back 10 years ago who did body building competitions. Looking to change things up if need to when or if I reach a plateau :-) I spend anywhere from 45 minutes to 1 hour and 30 minutes depending on the type of exercise I have to do.

Ok, the first thing is...consolidate some of ur workout days. 6 days a week is too much. You could easily do shoulders and arms in one workout.

Shoulder press
Lateral Raises ( I think you called these dumbell flyes)
BB curls
Incline curls
dips
Lying or Overhead Extensions

I don't do bodypart splits like this but If I was to do what you are doing this is how I would do it and in this order. Chest..Legs...off...Back....shoulders/arms..off..off.\

Also on your leg day..I would drop the leg press for a hip/hamstring dominant movement...some kind of stiff legged or romanian deadlift...(one legged romanians are great)...and instead of the leg extensions, I would do a lunge (since we are replacing a quad dominant movement with a lunge, the lunges should probably be dynamic...meaning you step out, lunge...step back to the starting position)

How about...

Squats
Good mornings
lunges
One Legged Romanians..

Damn that's brutal, good luck with that.

On your chest day you could add a set or so to one of the exercises...giving you around 9 sets total for chest...not too bad.

And on that shoulder day when doing the lateral raises...try doing cable side lateral raises, they are BRUTAL.

Hope that helps.....

If not, I've written at least 3-5 programs on this thread with periodization.

Start asking real questions and I will answer them the best I can bud. Quit digging around for that one holy grail of a workout routine too...they all suck...no exceptions. The best program is the one you wrote for yourself based on what your goals are and what you've got to work with...

[HeaT]

yo mangus...

im just about done with the 2 months on the program...i got 2 more lifting days...so, i was thinking, should i continue the same one, or try one of the other 2 you posted since you initially posted 3...OR should i just change periodization and keep the same routine???

i am feeling the program that i am on (as in im liking it), but was just wondering if i should change it up...or what would be the draw backs of not changing it at all...normally i give a program 3-4 month period before i change but im not a trainer, this is from personal experience...

also i dont quite remember the purpose for these programs...as my purpose is to add more muscle, get bigger...from what i remember you wrote them with that in mind...

im outi

Roberth

[MagnusMadness]

yo mangus...

im just about done with the 2 months on the program...i got 2 more lifting days...so, i was thinking, should i continue the same one, or try one of the other 2 you posted since you initially posted 3...OR should i just change periodization and keep the same routine???

i am feeling the program that i am on (as in im liking it), but was just wondering if i should change it up...or what would be the draw backs of not changing it at all...normally i give a program 3-4 month period before i change but im not a trainer, this is from personal experience...

also i dont quite remember the purpose for these programs...as my purpose is to add more muscle, get bigger...from what i remember you wrote them with that in mind...

im outi

Roberth

Keep it until you either don't like it anymore...or plateau hardcore. It makes no sense to stop doing something that is working as well as enjoy.

I am pretty much still on the same program and same loading parameters I started a WHILE ago...I think I'm between 5 and 6 months now on this program. I think my bench is up almost 50lbs. lol. My olympic squat is way up too.

Yes, size being the main goal was kept in mind when writing all the programs. Notice the volume is on the high end and the intensity is on the moderate end...Putting more weight on the bar is just a great way to gauge progress.

And I'm not mangus....sounds like a fruit and I'm not fruity dammit!!

[ducvader]

Snip

I was thinking to myself the other day of consolidating some of my days together. So instead of doing 6 days I downsized it to 5 and maybe I might end up downsizing it to 4 if I put shoulders, tri's, and bi's together all in one day. For now this is what I will be doing - I guess 6 days is a lot but when you think about the most I would be spending a week on my exercises it would at up to 4 1/2 hours up to a max of 9. Thanks for the advice - stick to what works then change up a little bit when you reach a plateau or get bored.

Monday - Chest / Calves - flat bench, incline, decline, cable flies, seated calve raises

Tuesday - Legs - squats, leg press, dumbell lunges, machine hamstring curls or stiff legged deadlift

Wednesday - Tri's and Bi's / Forearms - laying tricep extensions, rope pulldowns, on e arm cable push, seated dumbell curls, standing curls, cable curls to the head sideways , forearm curls with bar then with cables

Thursday - Off - Jog with the wife

Friday - Shoulders / calves - dumbell shoulder press, lateral raises with cables instead of dumbells, chin raises, dumbell shrugs, seated calf raises

Saturday - Back / forearms - deadlifts, chin ups or lat pull downs, seated rows, bent over dumbell rows, usual forearm exercises

Sunday - Off - jog with the wife

[MagnusMadness]

I was thinking to myself the other day of consolidating some of my days together. So instead of doing 6 days I downsized it to 5 and maybe I might end up downsizing it to 4 if I put shoulders, tri's, and bi's together all in one day. For now this is what I will be doing - I guess 6 days is a lot but when you think about the most I would be spending a week on my exercises it would at up to 4 1/2 hours up to a max of 9. Thanks for the advice - stick to what works then change up a little bit when you reach a plateau or get bored.

Monday - Chest / Calves - flat bench, incline, decline, cable flies, seated calve raises

Tuesday - Legs - squats, leg press, dumbell lunges, machine hamstring curls or stiff legged deadlift

Wednesday - Tri's and Bi's / Forearms - laying tricep extensions, rope pulldowns, on e arm cable push, seated dumbell curls, standing curls, cable curls to the head sideways , forearm curls with bar then with cables

Thursday - Off - Jog with the wife

Friday - Shoulders / calves - dumbell shoulder press, lateral raises with cables instead of dumbells, chin raises, dumbell shrugs, seated calf raises

Saturday - Back / forearms - deadlifts, chin ups or lat pull downs, seated rows, bent over dumbell rows, usual forearm exercises

Sunday - Off - jog with the wife

For my next lesson. How to balance and prioritize.

Notice for bi's and tri's day...you have 7 exercises...on back day...you have 4. The upper back and posterior chain (lower back, glutes, hamstrings) are much larger than ur arms...therefore, the back day could use a little more volume and the arm day needs a little less.

Also note that the arms get used everytime you pick up a weight. When you press, triceps are hard at work...when you row or do pullups/chin ups the biceps are firing full blast. This is the reasoning behind people working chest/tri's on the same day and back/bi's on the same day. So they don't necessarily need to get blasted on their own day. Shoulders also get pwned on gross, compound presses and rows...so that's why I mentioned working them all together....keeping the volume low.

So in closing....big muscles need more work than small ones (duh). And arms don't need AS MUCH direct work as some would have you believe. Because of all the ancillary work they recieve throughout the week.

[thraaaaa]

question for anyone who has used lipo 6, does this stuff give good results?

[ducvader]

Ok I think I know what I am going to do for my work out days .


Monday - Chest

Tuesday - Legs

Wednesday - Off

Thurs - Back

Friday - Shoulder/ arms

Sat - sunday off - or some cardio with the wife


I guess when working the back you will work the bi's just a little when doing lat pull downs but I don't think it'll be to the point where the bi's will be too sore when doing when doing them again the next day during shoulders.

For shoulder day I will do my exercises in this order starting with bigger muscles down to smaller ones.

Dumbell Presses

Lateral Bar / Chin Raises

Lateral Raises Cables

Dumbell Shrugs

Laying BB Tricep extension

Rope Pull downs

Incline DB Curls

Standing BB Curls

Or I know -

Monday - Chest / Tri's

Tues - Legs/ Calves

Wed - Off

Thursday - Back / Bi's

Friday - Shoulders -

Shoulders - With all the exercises I have for shoulders it should get its own day. I would have a total of 3 days off for doing cardio or whatever I wanted - sex or something. Something that will give me some form of exercise.

Duc

[ssjbrydon]

thanx for the advice. i think ill start doing cardio in the mournings of days i dont workout.


i'd also like to share than ive been off creatine for almost 3 months now (just started going back to gym after my many weeks of travel) and i can clearly see a difference in my strength. maybe its because i havent been in the gym consistently, but i remember clearly doing 55lb seated deltoid raises @ 6 reps and i found myself struggling with 45lbs to do 4 reps......ouch.......

[Deus]

just finished my 8th day of doing 400 meter sprints

i do a warm up jog of about a mile to the track

sprint 1 lap, walk 200 meters, sprint another lap

depending on how i feel next week, might add another lap, this shit is SERIOUS, i highly recommend

[denjin]

I remember reading somewhere that in order to get benefits from cardio, you have to do a minimum of either 12 or 20 minutes. For those of you trying sprint/walking, (or sprint/jogging) are you achieving at least 12 minutes?

As I remember someone saying, that shit is REALLLY taxing. Most people are a wreck before they hit 10 minutes.

[Striderhyru05]

yo guys i have a question, im lifting right now alot, but recently i started hearing these cracking noises coming from my elbows when i bench press. it doesnt feel weird but its like that feeling when your stretching, i get it on EVERY push.

this is what i look like in case it means im doing something wrong -
http://myspace-868.vo.llnwd.net/00953/86/86/953826868_l.jpg

it just started happening recently and im worried my joints are going in the shitter already, im only 18!

[MagnusMadness]

I remember reading somewhere that in order to get benefits from cardio, you have to do a minimum of either 12 or 20 minutes. For those of you trying sprint/walking, (or sprint/jogging) are you achieving at least 12 minutes?

As I remember someone saying, that shit is REALLLY taxing. Most people are a wreck before they hit 10 minutes.

source??

That is utterly ridiculous.

If you are doing steady state cardio then all you are after is the calories burned during that session....the longer you go the more calories...that's all. If you only run 10min, you burn 10min worth of calories

With the Interval training, the work is anaerobic...intensity is the main factor. The main benefit of this type of cardio is the EPOC or "afterburn" where your metabolism is elevated post cardio session.

I would love to see WHY they say that.

[denjin]

Ooh...at this point I forgot the title. I think it was something like, "The Real Method of Burning Fat" or something like that.

Age x 20 is the 'target heart rate' that you're trying to hit. And you want to hit a minimum number of minutes.

[Soldier Zero]

So in closing....big muscles need more work than small ones (duh). And arms don't need AS MUCH direct work as some would have you believe. Because of all the ancillary work they recieve throughout the week.

Indeed, this is why no one has serious trouble getting developed arms compared to pecs.

[ssjbrydon]

source??

That is utterly ridiculous.

If you are doing steady state cardio then all you are after is the calories burned during that session....the longer you go the more calories...that's all. If you only run 10min, you burn 10min worth of calories

With the Interval training, the work is anaerobic...intensity is the main factor. The main benefit of this type of cardio is the EPOC or "afterburn" where your metabolism is elevated post cardio session.

I would love to see WHY they say that.




ive heard stuff like this before, but only it was something like u need a min of 20 mins of cardio to actually begin burning fat.

theres a lot of ppl who cant go 5 minutes jogging fast let alone 20 minutes, how do u explain that to them? lol

[MagnusMadness]

Ooh...at this point I forgot the title. I think it was something like, "The Real Method of Burning Fat" or something like that.

Age x 20 is the 'target heart rate' that you're trying to hit. And you want to hit a minimum number of minutes.

that formula is way off base...that would put my target heart rate at 460 bpm...that is over 2x my max heart rate...and ur max heart rate goes down as you age...well according to that formula the older you are the higher ur target heart rate is...:rolleyes:



Don't buy into crap like that guys.

Low intensity efforts burn mobile fatty acids for energy...high intensity efforts are powered by carbohydrates and the two different activities are powered by completely different energy systems. Low intensity = oxidative pathways...high intensity/anaerobic = phosphagen and glycolytic pathways.

[denjin]

Hm. Well, the formula was straight out of the memory without thinking about the numbers. Maybe it was age x 12? Don't remember.

Anyway, it sounds like you aren't disagreeing. I think the stuff you're talking about is different than the stuff in the book. Theirs 'low' and yours 'high.'

Let's try it from a different angle: Which burns fat 'faster'?

[MagnusMadness]

Hm. Well, the formula was straight out of the memory without thinking about the numbers. Maybe it was age x 12? Don't remember.

Anyway, it sounds like you aren't disagreeing. I think the stuff you're talking about is different than the stuff in the book. Theirs 'low' and yours 'high.'

Let's try it from a different angle: Which burns fat 'faster'?

Being in a state of ketosis burns fat faster than being in a straight caloric deficit.

No activity burns fat faster than another. It is calories in vs. calories out....simply put.

[Chaos]

Indeed, this is why no one has serious trouble getting developed arms compared to pecs.

Patently incorrect. Development in terms of muscle gain is genetic in both instances. There are several IFBB pro's who have weak arms relative to their chest (art atwood for one). The reason arms seem easier is several fold, one they are distal so they are covered with far less adipose tissue, meaning you can see results (veins and peak) at much higher bodyweights giving the illusion of size. Secondly joint size and insertion points can play amazing optical illusions with the look of an arm. Thirdly many people lift arms twice weekly and don't lift anything else with any intesity.

[HeaT]

Indeed, this is why no one has serious trouble getting developed arms compared to pecs.

actually, i am the opposite, i have trouble getting developed arms, but no trouble with chest...but i think that might be genetics...my chest just develops fast...additionally my arms are kinda long so my bicept muscle is longer? i dont know, that may be why it is harder to develop? not sure, but i think my arms are pretty week and need to be bigger...definatelly one of my weak points...they have slowly been improving though...

im outi

Roberth

[Soldier Zero]

Ah, thanks on the info Chaos. :tup:

Really Heat? Pecs are my weakest point, all my other muscles develop pretty nicely compared to them.

[Osiris]

ive heard stuff like this before, but only it was something like u need a min of 20 mins of cardio to actually begin burning fat.

i've read that before - i think it was even somewhere out of this thread - but i think the time was just an estimation. if i remember right the idea is that you won't start burning up stored fat until you've been going long enough to break out into a decent sweat - so jogging would give you a nice 12-20 minute time period.

[Rhio2k]

I have a bottle of amino tablets I got from a friend...I've been doing some reading and aminos sounded good, so I specifically asked him to try to score me some. Well the instructions say to take them after a workout on an empty stomach. There's only like 9 grams of protein in a serving (3 tabs). WTF? After a workout, I usually slam a 40g protein shake and a bagel. How is this product supposed to compete with that post-workout meal? Am I supposed to disregard the instructions and take the tabs WITH the shake? Will that cause any problems?

[$|-|U(V)AYeL]

what's crackin' SRK? Thought i'd update y'all with my physique endeavours. I fell off boys :( My apologies.. started eating pizza everyday and drinking tons on weekends.. From my last stats (forgot the weight) I went from 10% to 14% fat.. i'm back at 12% fat now at 168 lbs after eating clean for a bit :D Going to keep going at it..I've put on about 7 lbs. of muscle since I started in september. How is that? I was thinking I could've added more muscle.. I've started a new diet, using carb cycling now and i feel this'll work for me.. let's see. I think I might start a workout/diet log over at t-nation.

Edit: I'm thinking i'll get to about 10% fat or even lower, and start a MAAAD clean bulk diet. I'm going to stop drinking for a bit after new years. (going to see DJ TIESTO live in MONTREAL) The bulking wll be until end of march, and i'll do a cutting month in april. So i'm good for the summer :D

Edit2: My strength keeps going up.. it's fucking awesome. I'm going to be doing same workout Magnus posted up, except 2x a week i'm going to kill my bicepts with a dropset, and work on calves. Both until failure. Interval training 2x a week, and abs three times a week.

[MagnusMadness]

what's crackin' SRK? Thought i'd update y'all with my physique endeavours. I fell off boys :( My apologies.. started eating pizza everyday and drinking tons on weekends.. From my last stats (forgot the weight) I went from 10% to 14% fat.. i'm back at 12% fat now at 168 lbs after eating clean for a bit :D Going to keep going at it..I've put on about 7 lbs. of muscle since I started in september. How is that? I was thinking I could've added more muscle.. I've started a new diet, using carb cycling now and i feel this'll work for me.. let's see. I think I might start a workout/diet log over at t-nation.

Edit: I'm thinking i'll get to about 10% fat or even lower, and start a MAAAD clean bulk diet. I'm going to stop drinking for a bit after new years. (going to see DJ TIESTO live in MONTREAL) The bulking wll be until end of march, and i'll do a cutting month in april. So i'm good for the summer :D

Edit2: My strength keeps going up.. it's fucking awesome. I'm going to be doing same workout Magnus posted up, except 2x a week i'm going to kill my bicepts with a dropset, and work on calves. Both until failure. Interval training 2x a week, and abs three times a week.

Good to hear you keep getting stronger...periodization is great for that. If you keep getting stronger, and consume enough calories to gain weight, you will put on muscle.

I'm starting a new program next week, it is my version of westside....a popular strength program template...Here it is.

Upper1: Resting Intervals 90-120s
Bench Press 5x3
Weighted Pull ups 5x3
Incline DB Press 3x8-10
High Rows 3x8-10

Shoulder stability circuit.

Lower1: RI's 90-120s
Back Squats 5x3
RDL's 5x3
Split Squat 3x8
Hypers 2x12-15

Upper2: (dynamic effort, or speed work)
Push Press 8x3
Bent Rows 3x8-10
Weighted Dips 3x8-10
Weighted Chin ups 3x8-10

Shoulder stability circuit

Lower2:
Power Cleans 8x3
Snatch Grip Deadlifts 3x8-10
Lunges 3x8-10

Loading parameters will be as follows:
Week1: Main lifts-80% of my 1 rep max
Week2: 85%
Week3: 90% (set new Personal Records)
Week4: back off/unload, 70% or so
repeat.

Cleans and push presses will be done @65-70%

Accessory work will be not be to failure, but will not be periodized, I may try to add weight once or twice a month.

Shoulder stability circuits are comprised of external rotation, YTWL's, serratus push ups, and cable reverse flies.

[Soldier Zero]

Going to start "The Metabolism Advantage" tonight, I'll comment on what I read by tomorrow.

[MagnusMadness]

Going to start "The Metabolism Advantage" tonight, I'll comment on what I read by tomorrow.

isn't that by dr. john berardi? If so, should be a good read.

[Soldier Zero]

isn't that by dr. john berardi? If so, should be a good read.

Yeah man, lol, you're the one who recommended it to me.

Good stuff so far, read only part 1, but I'm going to try finishing the entire book by Wednesday or so. :tup:

[MagnusMadness]

Yeah man, lol, you're the one who recommended it to me.

Good stuff so far, read only part 1, but I'm going to try finishing the entire book by Wednesday or so. :tup:

take your time, soak it up!!

[Soldier Zero]

take your time, soak it up!!

That is true, I really don't want to rush this and basically forget everything the next day. :sweat:

[Epicurus]

Im losing weight on this diet I'm on, its called the paleo diet.

Basically its only fruits, veggies, and meat, fish, and eggs.

no carbs, no dairy, no sugars, no high glycemic foods

so obviously my calorie intake is low, how do I boost it up, what sort of foods should I eat to "bulk up" and still be on this diet.

??

[Soldier Zero]

Im losing weight on this diet I'm on, its called the paleo diet.

Basically its only fruits, veggies, and meat, fish, and eggs.

no carbs, no dairy, no sugars, no high glycemic foods

so obviously my calorie intake is low, how do I boost it up, what sort of foods should I eat to "bulk up" and still be on this diet.

??

Why no dairy? Fat free yogurt, milk, cheese, ect. are all pretty good.

As for the no sugars and carbs, technically fruits contain the sugar fructose and veggies contain cellulose which is a carb.

For your actual question, this paleo diet plan looks like its main purpose is for weight loss so if you want to bulk, I wouldn't follow it exactly. I say add some carbs into the diet if you want to bulk, oatmeal sure as hell won't be that bad once a day.

If you want to stick to it, then to boost up calorie intake, all I can think of is eat more of what you're eating; increase the portions of your meals. If you eat 4 egg whites for breakfast, add 2 or 3 more or add an extra chicken breast to your dinner (though both of those are only about a 100 calories difference).

[MagnusMadness]

Why no dairy? Fat free yogurt, milk, cheese, ect. are all pretty good.

As for the no sugars and carbs, technically fruits contain the sugar fructose and veggies contain cellulose which is a carb.

For your actual question, this paleo diet plan looks like its main purpose is for weight loss so if you want to bulk, I wouldn't follow it exactly. I say add some carbs into the diet if you want to bulk, oatmeal sure as hell won't be that bad once a day.

If you want to stick to it, then to boost up calorie intake, all I can think of is eat more of what you're eating; increase the portions of your meals. If you eat 4 egg whites for breakfast, add 2 or 3 more or add an extra chicken breast to your dinner (though both of those are only about a 100 calories difference).

good post!! lol, you are powering up!!

FUCK, there is nothing else to say!! lmao

[Soldier Zero]

good post!! lol, you are powering up!

Only took about 6 months. :rofl:

[ducvader]

Who here has massive calves? What did you do to build them?

What about this link?

http://www.massivecalves.com/?email=ducvader_78@yahoo.com&name=Duc&street=2324%20S%20gardena%20St&city=san%20bernardino&zip=ca&country=united%20states&last_name=Do&ip=68.14.218.237&site=submit

[HeaT]

Who here has massive calves? What did you do to build them?

What about this link?

http://www.massivecalves.com/?email=ducvader_78@yahoo.com&name=Duc&street=2324%20S%20gardena%20St&city=san%20bernardino&zip=ca&country=united%20states&last_name=Do&ip=68.14.218.237&site=submit


this dude in the article said...

"I broke the threshold that limits the growth of my calves and I infused my body with so much testosterone, my calves exploded with new muscle size and astounding strength"

in other words a lot of steriods...where do you get these articles duc???

im outi

Roberth

[thedude.com]

Who here has massive calves? What did you do to build them?

What about this link?

http://www.massivecalves.com/?email=ducvader_78@yahoo.com&name=Duc&street=2324%20S%20gardena%20St&city=san%20bernardino&zip=ca&country=united%20states&last_name=Do&ip=68.14.218.237&site=submit

cardio your ass on a strider , high resistance low impact .
been doing that for almost 2 years , my quads and calves booms .

this is the only cardio machine that makes your legs pumped , if youeat well .

[ducvader]

cardio your ass on a strider , high resistance low impact .
been doing that for almost 2 years , my quads and calves booms .

this is the only cardio machine that makes your legs pumped , if youeat well .

I think I have big legs and calves - not too sure but man - after working out for 2 months now I think I'm bigger but still not too sure lol. I guess I wanna get big hella fast without the roids but I guess it can't happen cause people tend to bulk up anywhere from 2-3lbs of Muscle mass in a month. What's a strider machine? LOL I don't use anything for cardio except treadmills.

Duc

[HeaT]

what do you guys do when you are sick? after you are done being sick do you start off where you left off in your program? or start from beginning???

im outi

Roberth

[Rhio2k]

Good question...but I haven't been sick since '98, and I wasn't serious about getting big back then. I was a stickboy then, compared to today. So what DO you guys do when you're sick?

[Soldier Zero]

what do you guys do when you are sick? after you are done being sick do you start off where you left off in your program? or start from beginning???

im outi

Roberth

I've been wondering something similar as well this week; more about daily calorie consumption though.

My friend's has a throat infection and needs to get his tonsils taken out, he's lost a so much weight already, his shirt today was actually loose.

I on the other hand haven't gotten sick yet. My throat's been annoying since Monday, eating's not very funny so taking in even a regular-sized meal is a bit of a challenge. :rolleyes:

Best solution, make a high calorie shake and chug it down?

[Taito]

How important is it to change up your routine? I've basically been doing the same type of exercises since I started lifting 4 years ago.. I change them up maybe every 4 weeks, but they're the same list of exercises.. (including but not limited to) bar bench, dumb bench, chinup, deadlift etc.. I know it's a good thing to find new ways to hit your muscles, but is that something that you must pursue, all the time, in the interest of growth? Can you build your body by exercising the same way year by year? I'm just wondering because I haven't really been seeing any results lately.. I'm stronger on the flat bench but that's it.

[denjin]

what do you guys do when you are sick? after you are done being sick do you start off where you left off in your program? or start from beginning???

im outi

Roberth

I asked my friend some stuff before. And he's basically a rock of muscle.

After talking about it, he said "Yeah, I stop working out when I'm sick."
So I told him that I was sick, and then he had to clarify:

"Dude, unless you're stay-at-home sick and you vomit every two seconds, you should be at the gym. A cough means nothing."

[ducvader]

Ok its been two months since I've started working out and I just passed page 6 of this thread which means I went through only 600 post and there was a lot of information about dieting. This is what my diet is like right now.

Carbs/Protein/Fat = 55/35/15

Reason for working out is because my wife saw me at the airport after not seeing each other for a year and her reaction was WHAT HAPPEN? LOL - DANG

I weighed at 219-223lb at 5'7" and round looking

Now I'm 193lbs with some muscles I think - I get the looks at the gym from people so that probably means something.

After reading up to page 6 I see that you can't cut and gain muscle at the same time.

I'm eating roughly a 2800 calorie diet per day

385 grams of carbs, no more than 46 grams of fat, and 210 grams of protein a day.

My question is I think imma start cutting up and doing cardio 3 times a week on my off days and still lift weights. If I keep my current routine the way it is I should stay at 193 lose the fat and possibly gain muscle? LOL - I think I know the answer but I'd like someone elses opinion.

Monday - chest, tris, calves
Tuesday - Legs
Wednesday - Shoulders, Bis, Forearms
Thursday - Rest - Cardio 1 hour and 1/2 - Low intensity - fat burning heart rate
Friday - Back - Calves
Sat - same as thursday
Sun - same as thursday

I mean I guess if I want to cut I should cut down my intake 1000 calories or something - I dunno LOL. Thanks for the opinion guys.

Duc

[MagnusMadness]

what do you guys do when you are sick? after you are done being sick do you start off where you left off in your program? or start from beginning???

im outi

Roberth

It depends for me....If I get sick early in the week...I just put that week of my program off until the next, or when I feel better. So say I get my monday 5x5 workout in...but tuesday on I'm sick...well next week I'll start my 5x5 over...

If I get sick towards the end of the week and only miss like one workout, then I go on with the program and just consider that workout a lost cause.

[ducvader]

What's the percentage for gaining weight and cutting?

Rome said he does 40/40/20 for weight gain while another source says 55/30/15 where the 30 % is about 1 gram of protein per lb of weight.

For cutting I don't really know except you do a hell of a lot of cardio. My plan is to keep the protein ratio the same 1 gram of protein per lb of weight and cut everything else down - fats to about 10% and the rest carbs.

1700 calories total daily - daily intake for a 124lb person
840 = 210 grams of protein
170 = 19 grams of fat
690 = 170 grams of carbs

Is this what you guys do or do you cut carbs and fats down even more?

My goal is to cut up and hit around 175 then clean bulk up from there. If there is too much of something in the diet please let me know. Thanks

Duc

[MagnusMadness]

Just find where what your maintenance level is calories wise. Then if you want to cut start decreasing calories and/or adding cardio slowly until you are losing the desired amount of weight on a weekly basis.

[ducvader]

Just find where what your maintenance level is calories wise. Then if you want to cut start decreasing calories and/or adding cardio slowly until you are losing the desired amount of weight on a weekly basis.

Sorry if I didn't make myself clear - I meant what percentage of each nutrient are you suppose to seperate your calories in to?

For example if I wanted to bulk up I would add anywhere from 250 to 500 more calories per day to gain and from that 55 percent is carbs, 30 percent is proteins , 15 percent is fat.

To lose weight you simply decrease calories - less in more out = weight loss.
What is the percentage suppose to be when wanting to cut up? Is it the same as bulking up or is it a differnt number. I'm looking for percentages so I can tweak my diet according to the actual percentages for cutting up.

Is it 30% carbs, 60% protein, 10% fat for example?

[Soldier Zero]

Don't be so strict on counting everything because it's not all that great. If you keep it simple, high protein meals with complex carbs and little fat every 3 hours, you'll bound to see some change.

[Gain]

first off, great thread...

got a few questions:

1) how much longer after you hit your fat burning heart rate will your body start burning down muscle... i try to run for an hour (HIIT) on days i don't weight train, but i don't want it to jeopordize my muscle gain... especially since i usually run in the morning before eating breakfast... they recommend 30-40 mins, but sometimes i feel like i can go a little longer... i want to get the most fat/calorie burning out of a session without burning muscle

2) can anyone recommend some exercises for the posterior delts that don't require cable weights or the pull up bar? preferably dum/barbells

thanks

[MagnusMadness]

first off, great thread...

got a few questions:

1) how much longer after you hit your fat burning heart rate will your body start burning down muscle... i try to run for an hour (HIIT) on days i don't weight train, but i don't want it to jeopordize my muscle gain... especially since i usually run in the morning before eating breakfast... they recommend 30-40 mins, but sometimes i feel like i can go a little longer... i want to get the most fat/calorie burning out of a session without burning muscle

2) can anyone recommend some exercises for the posterior delts that don't require cable weights or the pull up bar? preferably dum/barbells

thanks

An hour of HIIT cardio is WAY too much. ESPECIALLY in the morning on an empty stomach. HIIT cardio is intense and somewhat anaerobic. When blood sugar crashes (just like when lifting weights) you are burning muscle. HIIT cardio is great for it's metabolic boosting effects, not really calories burned. Keep the time down to IMHO 20 min tops...if it is becoming easy, find ways to make it more intense...not longer. (longer and/or faster sprints, less jogging, no walking etc)

Exercises for the posterior delts....generally any type of pulling movement will at least activate the posterior delts.

[ducvader]

An hour of HIIT cardio is WAY too much. ESPECIALLY in the morning on an empty stomach. HIIT cardio is intense and somewhat anaerobic. When blood sugar crashes (just like when lifting weights) you are burning muscle. HIIT cardio is great for it's metabolic boosting effects, not really calories burned. Keep the time down to IMHO 20 min tops...if it is becoming easy, find ways to make it more intense...not longer. (longer and/or faster sprints, less jogging, no walking etc)

Exercises for the posterior delts....generally any type of pulling movement will at least activate the posterior delts.

http://www.musclemedia.com/training/hiit_table.asp

HIIT cuts up faster than low intensity walking of an hour and a half? I burn a little more than 500 calories ( According to the machine) per cardio session.

Duc

[HeaT]

http://www.musclemedia.com/training/hiit_table.asp

HIIT cuts up faster than low intensity walking of an hour and a half? I burn a little more than 500 calories ( According to the machine) per cardio session.

Duc

HIIT increases your metabolism...

im outi

Roberth

[$|-|U(V)AYeL]

What's going on boys?


Magnus: Need your opinion... I've been training since beginning of september.. I was consistent with working out and eating was pretty clean,except on weekends i would get drunk once a week and eat pretty much a large pizza to my face.. anyways..before i was 166 @ 17% now i'm at 165 12% body fat... So i've lost 8.6 lbs of fat, gained about 6.6 lbs of muscle. 2 lbs of muscle each month? (I did take a week off which included tons of drinking and eating junk...) Hmmm... not that great.. Well, I think it's because I was eating sub maintenance calories, possibly? Either way.. Am I supposed to be sore the next day after work outs? because I never am.. SOMETIMES in certain areas because I work them pretty tough. Because i've been readng on t-nation a LOT about the splits vs total body routines.. and i'm seeing even romie suggests splits.. and a lot of people respond better to splits. I was reading on t-nation how people that don't respond well to splits is because they don't push themselves hard enough.. i'm a pusher.. I will scream on the top of my lungs and get everybody to stare me in the gym lifting my measly weights lol... so I think i can do that.. your thoughts? however i've read also that if you want to add tons of muscle everywhere on your body.. then that's the best thing to do... (I want to have WAYYY more muscle.) However... My buddy suggested the best thing to do, is for 4 months do total body, then 4 months do splits, and switch it up? I think that would be the best solution considering then your body doesn't get used to either or... your thoughts? And suggestion on a good split program? :D

Edit: what are your stats btw? Weight, deads, squats, bench, height? Picture would be sick.

Edit2: Thoughts on the 'Anabolic Diet' by Dr. DiPasquale?

[DRADIX]

What's going on boys?


Magnus: Need your opinion... I've been training since beginning of september.. I was consistent with working out and eating was pretty clean,except on weekends i would get drunk once a week and eat pretty much a large pizza to my face.. anyways..before i was 166 @ 17% now i'm at 165 12% body fat... So i've lost 8.6 lbs of fat, gained about 6.6 lbs of muscle. 2 lbs of muscle each month? (I did take a week off which included tons of drinking and eating junk...) Hmmm... not that great.. Well, I think it's because I was eating sub maintenance calories, possibly? Either way.. Am I supposed to be sore the next day after work outs? because I never am.. SOMETIMES in certain areas because I work them pretty tough. Because i've been readng on t-nation a LOT about the splits vs total body routines.. and i'm seeing even romie suggests splits.. and a lot of people respond better to splits. I was reading on t-nation how people that don't respond well to splits is because they don't push themselves hard enough.. i'm a pusher.. I will scream on the top of my lungs and get everybody to stare me in the gym lifting my measly weights lol... so I think i can do that.. your thoughts? however i've read also that if you want to add tons of muscle everywhere on your body.. then that's the best thing to do... (I want to have WAYYY more muscle.) However... My buddy suggested the best thing to do, is for 4 months do total body, then 4 months do splits, and switch it up? I think that would be the best solution considering then your body doesn't get used to either or... your thoughts? And suggestion on a good split program? :D

Edit: what are your stats btw? Weight, deads, squats, bench, height? Picture would be sick.

Edit2: Thoughts on the 'Anabolic Diet' by Dr. DiPasquale?

I know this was for Magnus to answer but I will just give a little input. Firstly, the fullbody routine is something that most trainers seem to put beginners on. My trainer had me do it for my first 2month of training 3years ago and I did not enjoy it. That said, I made great gains. A novice tends to make gains on any routine. I personally use split routines and have been doing them for quite a while now. Also, I might get some heat for this, but I think "switching it up" is overrated. The only thing I tend to switch up is the rep/set scheme and/or my caloric intake. Furthermore, do not worry about not feeling sore. Soreness is lactic acid build up. I used Max-OT for several months which uses lower reps compared to most other routines. I never felt as sore compared to other routines but I GREW considerably. Chances are you are not a bodybuilder, so whatever you do just try to make sure you do a lot of compound movements and not waste time doing every isolation movement you can find. Finally, where ever possible, choose to include exercises where you move your body through space i.e. variants of dips, chin/pull ups etc and just strap on weights when they become easy.

Almost forgot "the Anabolic Diet". It is not much different than the other high fat diets out there. I used something very similar and I made some very good gains. That said, it is not safe to have a high fat diet. I mean, it will be better if you stick to healthy fats like olive oil, walnuts etc. Unfortunately, this gets expensive quickly. Now you can take the cheap route and just eat anything that says "fat" but that would be a very poor decision healthy wise. IMO, there is no "right" ratio of macronutrients. But there are definitely some unsafe ones. My suggestion for you is to find out what works for you that is SAFE. I have used 60:40 carbs to protein (low fat) which worked great but I have also used 45:30:25 (protein:carbs:fats) which was also nice. So I guess you can mess around with this if you like. Good luck with the weight training and just try and be consistent.

EDIT: I can direct you to programs that have worked for me and/or friends in the past. That said, there is NO guarantee they will work for you, but just let me know (this goes for everyone else on the thread) if you would like them.

[$|-|U(V)AYeL]

[QUOTE=DRADIX;3479040]Yeah.. well i've gained only about 7 lbs of muscle in three months? shouldn't a novice be gaining more? My diet was pretty good for a beginner, creatine supplementation, pre-post work out shakes as well and such..

I actually am considering going into bodybuildnig actually.. so yeah.. help, now that you know that? I am consistent as hell on my diet and working out.. just right now on the bus i was talking to this bitch and i pulled out my extra lean beef with broccoli and started eating it lol.

Considering i've only been working out for three months.. I dunno if i should do Max-Ot yet. I was thinking a combination of Compound + Isolation would be the best idea?

[DRADIX]

My guess is that you are not eating enough. The only way you will put on muscle is with an excess of calories. I have a friend who made similar gains to your's and he got frustrated and quit. Well I finally got him back at it over the summer with one major change.. DIET. He consumes about 3000-3500 calories a day. Drinking a lot of milk also makes it easier to reach this goal. That said, I use 2500-3000 for myself. You need to consume MORE calories. It's not just about eating a protein bar or lean beef etc. It's about your entire day. Also, the reason I mentioned the bodybuilding thing is because most do A LOT of isolation moves. At your stage, I do not think many isolation moves is beneficial as compared to some mostly compound movements with isolation moves sprinkled in here and there. I know for a fact in my university's gym 90% of the guys slave away doing every curl variation known to man. And then they will hop onto the latpulldown and call that a back workout. They do not grow and then they wonder why. If they focused more on the compounds like chin ups, rows, dealifts etc then sprinkled in the BB curl and preacher curl, the gains would dwarf the little to none they get.

Also, I see no problem with you starting Max-OT. My friend is on it and at this rate I fear he will get bigger than me:sad:. However, I was only stating the difference with the soreness and muscle growth. I also hope you do deadlifts. I neglected this exercise for two years and within the last year I have grown more than ever once I started doing them consistently and this also includes arm size.

http://www.discussbodybuilding.com/Max-Ot_Complete_Routine/m_390/tm.htm

That's the link for MAX-OT if you want to at least download and read it. It does contain isolation movements but neglects what some would call "shaping" exercises like chest flyes etc. Currently I am following MUSCLENOW program that another friend purchased. I am trying to evaluate this program myself. I would also like to leave a little note about creatine. I used it when I now started and I liked it. That said, there has not been enough research on excess usage so if you are going to use it be wary of this. Creatine causes your muscles to retain extra water. Your organs (like your HEART) are also made up of muscle.... you get my point? For this reason I have limited creatine intake to whatever red meat I consume in my diet. Make sure you have a good multi vitamin, I cannot stress the important of this. If you have any questions just ask away. Good luck getting BIG!!!

[ducvader]

How do you know if your calves are huge or not? Or any parts of your body is huge or not? Like for calves do you measure the ankles to see how big the bones are then go up to the calves and measure that to see what the difference between your ankles and calves?

Duc

[denjin]

Your organs (like your HEART) are also made up of muscle.... you get my point? For this reason I have limited creatine intake to whatever red meat I consume in my diet. Make sure you have a good multi vitamin, I cannot stress the important of this. If you have any questions just ask away. Good luck getting BIG!!!

No, I do not get your point. Should I stay away from creatine if I have high blood pressure?

On that note, should I be wary of protein drinks?


How do you know if your calves are huge or not? Or any parts of your body is huge or not? Like for calves do you measure the ankles to see how big the bones are then go up to the calves and measure that to see what the difference between your ankles and calves?

Duc

I'm not sure I understand. Your question is about growth right? I think most people measure with a measing tape.

[MagnusMadness]

What's going on boys?


Magnus: Need your opinion... I've been training since beginning of september.. I was consistent with working out and eating was pretty clean,except on weekends i would get drunk once a week and eat pretty much a large pizza to my face.. anyways..before i was 166 @ 17% now i'm at 165 12% body fat... So i've lost 8.6 lbs of fat, gained about 6.6 lbs of muscle. 2 lbs of muscle each month? (I did take a week off which included tons of drinking and eating junk...) Hmmm... not that great.. Well, I think it's because I was eating sub maintenance calories, possibly? Either way.. Am I supposed to be sore the next day after work outs? because I never am.. SOMETIMES in certain areas because I work them pretty tough. Because i've been readng on t-nation a LOT about the splits vs total body routines.. and i'm seeing even romie suggests splits.. and a lot of people respond better to splits. I was reading on t-nation how people that don't respond well to splits is because they don't push themselves hard enough.. i'm a pusher.. I will scream on the top of my lungs and get everybody to stare me in the gym lifting my measly weights lol... so I think i can do that.. your thoughts? however i've read also that if you want to add tons of muscle everywhere on your body.. then that's the best thing to do... (I want to have WAYYY more muscle.) However... My buddy suggested the best thing to do, is for 4 months do total body, then 4 months do splits, and switch it up? I think that would be the best solution considering then your body doesn't get used to either or... your thoughts? And suggestion on a good split program? :D

Edit: what are your stats btw? Weight, deads, squats, bench, height? Picture would be sick.

Edit2: Thoughts on the 'Anabolic Diet' by Dr. DiPasquale?

The proof is in the pudding bud....you have lost fat and put on muscle at the same time, which is next to impossible unless you are ...new...doing something right...or both. If you continue to put on 2lbs of muscle each month, that is 24lbs in a year!! That is sick!! (not that you will do that...but hell, don't fix what aint broke)

2lbs of muscle a month is great. It just doesn't sound like a lot...The fact that you've done it while in a caloric deficit says even more. Sounds like you need ....what is that word....uhhhh....hmmmm.....PATIENCE!!! Relax man, lift because you enjoy it and reap the rewards of a healthy lifestyle.

Soreness kinda just goes away with high frequency programs. (my legs don't even get that sore anymore) Don't use soreness as an indicator of progress. Write all your shit down and weigh in. If you are bigger, measurements will show it, scales will show it...if you are stronger, the weights you use will tell the tale. Don't go by shit like "feel" or a burn or a pump or soreness. Train for measurable results.

You want to push yourself? Push yourself on the exercises given then!! lol. Body part splits are retarded. If by split you mean say Upper/lower or push/legs/pull or any other "split" where you train MOVEMENTS and not "bodyparts" is fine. I, myself, use an upper/lower split because I can and like to lift 4 days a week. I could go into much greater detail as to why I don't like bodypart splits if you like, all you have to do is ask, but this post is quickly becoming lengthy..But know that some of the most famous strength coaches in the world don't train a muscle at a time....(I had to learn this shit somewhere too)

Don't start doing something different until what you are doing now stops working. Your program uses periodization, which makes changes weekly, so your body will have a much harder time adapting.

About putting on more muscle doing splits...think about it....do you think your chest will grow more training it once a week or 3 times a week? You wanna bodybuilder to compare programs to? Lou Ferigno....full body 3x a week GGPO lmao...

I posted a picture of me deadlifting a while back in this thread....actually, remy martin posted it for me (he took it with his phone)...maybe you can find it.

I can bench about 275, deadlift well over 400...and squat close to 350 now...I weigh 190ish right now and am 5'10"....I'm not sick ripped or anything. I just like to lift weights and read about it all day. Aside from training people for a living.

[MagnusMadness]

And for the record.....I have never read that creatine causes your heart to retain water (wtf)

There are different kinds of muscle guys..organs are smooth muscle.

[DRADIX]

And for the record.....I have never read that creatine causes your heart to retain water (wtf)

There are different kinds of muscle guys..organs are smooth muscle.

Actually Magnus, there is not enough research. That is all I am trying to say. For him to be wary of that fact. I cannot prove my point and neither can you until some extensive research is done. To me it's not worth messing with but that's just me. However, one only has to look at the function of creatine involving the kidney and liver to question the long term usage. There have been too many drugs which are only proven to be harmful many years later and I will not at all be surprised to hear about creatine.

Btw man, nice numbers on the lifts. I only got my deadlift to 400 recently. I am still struggling with the bench press though at around 250. I used to squat 325 but I have given that a rest for a bit. Again, nice lifts and keep it up!

[$|-|U(V)AYeL]

You want to push yourself? Push yourself on the exercises given then!! lol. Body part splits are retarded. If by split you mean say Upper/lower or push/legs/pull or any other "split" where you train MOVEMENTS and not "bodyparts" is fine. I, myself, use an upper/lower split because I can and like to lift 4 days a week. I could go into much greater detail as to why I don't like bodypart splits if you like, all you have to do is ask, but this post is quickly becoming lengthy..But know that some of the most famous strength coaches in the world don't train a muscle at a time....(I had to learn this shit somewhere too)

Don't start doing something different until what you are doing now stops working. Your program uses periodization, which makes changes weekly, so your body will have a much harder time adapting.

About putting on more muscle doing splits...think about it....do you think your chest will grow more training it once a week or 3 times a week? You wanna bodybuilder to compare programs to? Lou Ferigno....full body 3x a week GGPO lmao...

I posted a picture of me deadlifting a while back in this thread....actually, remy martin posted it for me (he took it with his phone)...maybe you can find it.

I can bench about 275, deadlift well over 400...and squat close to 350 now...I weigh 190ish right now and am 5'10"....I'm not sick ripped or anything. I just like to lift weights and read about it all day. Aside from training people for a living.

Truth. Yeah, i'm kinda getting unpatient... I guess it's because I read somewhere this guy in a year put on 50 lbs of muscle.. genetics + probably tons of fat lol.. My bad. Thanks for putting me on track.. What's the outlook of someone being a personal trainer for a living? i'm thinking of doing a combination of personal training, modelling, bodybuilding and some side businesses after undergrad for a bit... Thoughts? (This is after watching Stan MCquay's bodyfit video on bodybuilding.com.. guys got a fucking sick body, drives a porsche and such lol)

Dradix: Water in your heart? Okay... Well this is what I look it at is. You can mean two things... The heart grows because of water in your heart.. Which can actually be a good thign because your heart will grow bigger and it'll be easier for it to pump blood.. as long as it doesn't become fucking enlarged as hell like other bodybuildnig drugs do lol... Which I doubt otherewise all your others muscles would swell up like mad too..or there's water in your blood... that means high blood pressure? Athletes have been taking creatine for 60 years (source: menshealth.com) with no side effects.. only possible thing I can think of is if you CONTINUOUSLY use creatine in high dosages your creatine receptors down regulating.. which is kinda tough.. still, you need to use creatine in moderation. After loading, only take 3 grams of creatine after works out to top off your stores (Source: David Barr on T-nation.com, Creatine article).. I don't know.. maybe it's just me but I think the FIRST THING doctor's/athletes/scientists would've checked someones blood pressure, or their heart when testing a NEW 'drug'.. Just.. Maybe.

Edit:

Did y'all know creatine is naturally occuring in food, such as beef? Enlarged heart from beef? It's a natural food that the male body craves lol...

Edit2:

A gift for SRK for helping me change my body up to now.. and hopefully more.

For all your supplement needs:

www.trueprotein.com
www.trueproteincanada.com <-for canadians like me :D

CHEAP AS FUCK supplements y'all! :D

[DRADIX]

Ha, I already stated that the creatine I got came from the red meat in my diet. But yep, no extensive study has been done on creatine. Currently Dr. Warren Stupek (not that I expect you to know him) in UMN's medical school is conducting studies on creatine. I actually speak to him because he graduated from medical school with my father and has been a Cardiologist for TOO long. Now his study might prove NOTHING or it might prove that creatine is dangerous. There are also many other MD's trying to research creatine but funding is tough. All I am trying to say is to be wary. Just like any drug (illegal or not), it's ultimately your decision what you put into your body. Good luck.

[DRADIX]

Ha, I already stated that the creatine I got came from the red meat in my diet. But yep, no extensive study has been done on creatine. Currently Dr. Warren Stupek (not that I expect you to know him) in UMN's medical school is conducting studies on creatine. I actually speak to him because he graduated from medical school with my father and has been a Cardiologist for TOO long. Now his study might prove NOTHING or it might prove that creatine is dangerous. There are also many other MD's trying to research creatine but funding is tough. All I am trying to say is to be cautious. Just like any other drug/supplement (illegal or not), it's ultimately your decision what you put into your body. Good luck.

[$|-|U(V)AYeL]

Ha, I already stated that the creatine I got came from the red meat in my diet. But yep, no extensive study has been done on creatine. Currently Dr. Warren Stupek (not that I expect you to know him) in UMN's medical school is conducting studies on creatine. I actually speak to him because he graduated from medical school with my father and has been a Cardiologist for TOO long. Now his study might prove NOTHING or it might prove that creatine is dangerous. There are also many other MD's trying to research creatine but funding is tough. All I am trying to say is to be cautious. Just like any other drug/supplement (illegal or not), it's ultimately your decision what you put into your body. Good luck.

I did some research.. The heart, brain and testes carry 5% of your total creatine levels. Which makes sense, they need some sortof back u