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

[Yuncito]

Lol,

I think What better suits you, i get bored jogging, so i get on the stationary bike before my workout

[Reckless Fire]

can you explain further what you mean by you are not getting a "pull" in your back??? i dont really understand what that means...

i dont think you need to feel anything "pull" when you are lifting...i dont want to say that you probably meant you are not feeling "the burn" or pump because i honestly dont know if that is what you meant but it needs to be claified before i can answer your question...

im outi

Roberth

I mean I don't feel anything in my back. No fatigue. It's supposed to be partly a lower back workout right?

[terracotta]

for lower back i remember stiff leg deadlifts hit pretty hard in a very concentrated area. just go easy on the weights since not bending your knees is usually dangerous.

[Nu.]

Speaking of cardio... I read in this guide that you shouldn't do it immediately after your workouts, and that you should only do it say 8 hours later during the same day. Thoughts on this?

[Pat the Great]

i used to do some of those while training for taekwondo, but yeah.. usually bodyweight isn't enough for lower body. you really need weights if you want to build strength. for endurance/density, i guess they're alright..

lol i can still raise my foot to head height for 15 seconds thanks to TKD, and i haven't done it for 6 years. it can go a long way i suppose.

i just started doing one-legged squats. them shits are vicious.

[OmegaRaddish]

when trying to get more muscular, whats the best number of reps to do, and how severe the weight?

I was in the gym doing curls with the bar, and an older guy was telling me 1. To stop rocking when I do it and 2.Do a weight thats comfortable so that I get use to doing the exercise the correct way then increase the weight. He said if your struggling ending/during a set then it's too much weight but I seem to struggle in many of my exercises so I guess I'm doing them wrong?

[HeaT]

I mean I don't feel anything in my back. No fatigue. It's supposed to be partly a lower back workout right?

are you doing one arm dumbbell rows or just barbbell rows???

if doing one arm...try doing them like arnold did with no leg support on bench...let your arm fully extent and then concentrate on contracting your lats and upper back muscles to pull the weight up...

for barbbell i would let your arms fully extend the contract the muscles in your upper back to pull the weight up and give it a squeeze when you get to the top of the movement (that means when the barbell is touching your torso).... like you are trying to bring your sholder blades together...

im outi

Roberth

[wireless]

when trying to get more muscular, whats the best number of reps to do, and how severe the weight?

I was in the gym doing curls with the bar, and an older guy was telling me 1. To stop rocking when I do it and 2.Do a weight thats comfortable so that I get use to doing the exercise the correct way then increase the weight. He said if your struggling ending/during a set then it's too much weight but I seem to struggle in many of my exercises so I guess I'm doing them wrong?

Start light, get the form down, and do more reps.

Once you got the form down and can actually handle doing heavier weights without losing form, then you should go heavier but with less reps. As time goes by, stick with that weight and start doing more reps.

[erco]

Row slowly, don't twist or pop to gain momentum. Concentrate on using your lats, and always keep your shoulder blades tight.


People who say bodyweight exercises are easy need to:

A. Do a pistol

B. Do handstand pushups

C. Do a 1 arm chin

D. Do a muscle up


There is no such thing as a safe for your lower back exercise that involves lower back mobility. Your lumbar spine is designed for stability, not mobility. The job of your spinal erectors is to not move weight, it's designed to keep the spine straight and neutral. Any form of deadlift (conventional, Straight-leg, romanian) involves keeping your lower back neutral at all times throughout the lift. Do not round that shit unless you enjoy herniated discs and lower back pain.


EDIT:

Question for all of you...how deep do you all squat?

[Netology]

when trying to get more muscular, whats the best number of reps to do, and how severe the weight?

I was in the gym doing curls with the bar, and an older guy was telling me 1. To stop rocking when I do it and 2.Do a weight thats comfortable so that I get use to doing the exercise the correct way then increase the weight. He said if your struggling ending/during a set then it's too much weight but I seem to struggle in many of my exercises so I guess I'm doing them wrong?

a weight you can do 8-10 reps with max on your first set

then 6-8 reps after a minute break

then a weight that you can do 3-4 reps after minute break

you want proper form, good control, and a big range of motion in all your reps.
google how to do your exercises properly.


diet is also extremely important, if you aren't eating enough protein and calories, you are wasting time in the gym

[Ryad]

I alternate between free and box squats
Free squats, somewhere between level and deep...
Box squats, alternate between level and deep

I also alternate between narrow and sumo stance, and various grips
I know its counter-intuitive, but I find the under-over grip pretty bad... I almost always lose grip on one hand before I get to my Max rep... just got a Lvl 1 ironmind gripper, working on wrist rollers, rice digs, dumbell hold for my grip

[HeaT]

a weight you can do 8-10 reps with max on your first set

then 6-8 reps after a minute break

then a weight that you can do 3-4 reps after minute break

you want proper form, good control, and a big range of motion in all your reps.
google how to do your exercises properly.


diet is also extremely important, if you aren't eating enough protein and calories, you are wasting time in the gym

actually for muscle hypotrophy (muscle growth)

you want to do 8-12 reps for each set and anywhere between 30-90 seconds rest between sets...

im outi

Roberth

[Netology]

actually for muscle hypotrophy (muscle growth)

you want to do 8-12 reps for each set and anywhere between 30-90 seconds rest between sets...

im outi

Roberth

you mean muscle hypertrophy.

bodybuilding is pretty experimental and there isn't one method that fits all
the key idea is few Reps, short breaks between sets, heavy weights, and lots of calories and protein


but what works for someone, might not work so well for others
:wgrin:

[LongSh0t]

I think I'm enjoying myself with this work out business. Having, like, 2% body fat makes it so I can see my meager results a bit faster.

Every time after I work out, I go to Subway and get a 6" tuna sub on wheat. Is that enough to build on?

[terracotta]

Row slowly, don't twist or pop to gain momentum. Concentrate on using your lats, and always keep your shoulder blades tight.


People who say bodyweight exercises are easy need to:

A. Do a pistol

B. Do handstand pushups

C. Do a 1 arm chin

D. Do a muscle up



- muscle up (http://www.beastskills.com/MuscleUp.htm)
- one-arm chin up (http://www.beastskills.com/OneArmPull.htm)
- etc (http://www.beastskills.com/tutorials.htm)

thing about bodyweight exercises is it requires a very good strength/weight ratio, and most people don't like that. most people have different fitness goals, like just looking fricking huge as non-functional as that is.

here's a great channel on youtube on some bodyweight exercises:
http://www.youtube.com/user/bobbyconditioning

a muscle-up is basically a chin-up transitioned into a dip. most people can do one or the other, but it's a fucking pain to combine the two in that order. it's a useful move in parkour (that art of jumping between buildings, e.g. the intro to the last James Bond movie) but most parkour practitioners rely on momentum to get the movement in. here's an example of a proper muscle up though (the very first move):
http://www.youtube.com/watch?v=2q8KMnWUsvg

another awesome target is the planche. most skinny ass bboys can hit them easy - it's more about balance and training the supporting muscle groups than strength:
http://www.youtube.com/watch?v=YvbLSgWMJec

[Soldier Zero]

Question for all of you...how deep do you all squat?

ATG.

[Netology]

I think I'm enjoying myself with this work out business. Having, like, 2% body fat makes it so I can see my meager results a bit faster.

Every time after I work out, I go to Subway and get a 6" tuna sub on wheat. Is that enough to build on?


depends how much you weigh, what your goals are

If you are above 180 looking to get bigger I would say eat a foot long.

[HeaT]

you mean muscle hypertrophy.

bodybuilding is pretty experimental and there isn't one method that fits all
the key idea is few Reps, short breaks between sets, heavy weights, and lots of calories and protein


but what works for someone, might not work so well for others
:wgrin:

i agree, but the science of hypertrophy is what i posted, 8-12 rep range with 30-90 rest inbetween sets...it is pretty much universally excepted that is what you should be doing if you are looking for optimal muscle growth...

not saying other stuff dont work cause it does but if you want to be correct then 8-12 reps with 30-90 sec rest is the way to go..

im outi

Roberth

[Netology]

i agree, but the science of hypertrophy is what i posted, 8-12 rep range with 30-90 rest inbetween sets...it is pretty much universally excepted that is what you should be doing if you are looking for optimal muscle growth...

not saying other stuff dont work cause it does but if you want to be correct then 8-12 reps with 30-90 sec rest is the way to go..

im outi

Roberth


Its not a matter of science, its a matter of dogma in the bodybuilding community.

The dogma changes from forum to forum, club to club, depending on the routine and who is promoting it.


The science of hypertrophy isn't established enough to state rep ranges and pauses. As far as I'm concerned its just people showing others what has 'worked' for them. So there is no right or wrong, and popularity doesn't matter.

DC training (http://dc-training.blogspot.com/)is the best in my opinion, and it contradicts the normal approach.

[LongSh0t]

depends how much you weigh, what your goals are

If you are above 180 looking to get bigger I would say eat a foot long.

I'm 5' 10" and flucuate between 132 and 136 lbs. I'm going for hypertrophy (for the ladies :wink:)

I do 12 reps, rest for 30sec. go for 12 again (some muscle groups get there again, some don't) rest, then go for 12 again (Ususally ends in failure). Once I start hitting twelves with consistency, I'm going to bump up the weight. That should work, right? With the tuna too? Or do I need MOAR Protein!?

[Netology]

I'm 5' 10" and flucuate between 132 and 136 lbs. I'm going for hypertrophy (for the ladies :wink:)

I do 12 reps, rest for 30sec. go for 12 again (some muscle groups get there again, some don't) rest, then go for 12 again (Ususally ends in failure). Once I start hitting twelves with consistency, I'm going to bump up the weight. That should work, right? With the tuna too? Or do I need MOAR Protein!?

12,12,12, is too much, in my opinion.

But if you are just starting out, then its ok, concentrate more on form, range of motion, speed (should be slow on the negative), breathing, etc.

try increasing the weight on your second and third set later on, so it goes more like this:

12,8,6


the tuna sandwhich 6", I'm guessing is like 21grams of protein, which is good for post-workout.

so all you need is another 110grams of protein a day, for optimal results.

[LongSh0t]

12,12,12, is too much, in my opinion.

But if you are just starting out, then its ok, concentrate more on form, range of motion, speed (should be slow on the negative), breathing, etc.

try increasing the weight on your second and third set later on, so it goes more like this:

12,8,6


the tuna sandwhich 6", I'm guessing is like 21grams of protein, which is good for post-workout.

so all you need is another 110grams of protein a day, for optimal results.

Yes, I am just starting out. I'm in my second week, and I am noticing a lot of improvement in my form, which I'm guessing is increased muscle memory as opposed to strength gain.

By the negative, do you mean the release (after contraction)? I'll try increasing the weight. If I can do 12, 10, 9 on my weaker muscles, 12, 8, 6 shouldn't be a problem, even with increased weight.

BTW, what's the deal with sit ups? Will I have to increase the weight with medicine balls or incline or both?

Man, another 110 grams... Guess I'll have to get to the GNC for some protein bars. This exercise stuff is serious business...

[terracotta]

how can you guys stand Subway tuna? especially at that price.. i usually just buy chicken since it saves me time cooking. but tuna, you can 425 grams get for US$1.50 at any supermarket. that's about 60 grams of protein for $1.50.

shit tastes horrible though, so throw in mayo/tabasco. tuna spaghetti's great too if you can stand the carbs.

speaking of food, what do you guys usually do for food when you go to work - eat out or prep time the night before?

[LongSh0t]

how can you guys stand Subway tuna? especially at that price.. i usually just buy chicken since it saves me time cooking. but tuna, you can 425 grams get for US$1.50 at any supermarket. that's about 60 grams of protein for $1.50.

shit tastes horrible though, so throw in mayo/tabasco. tuna spaghetti's great too if you can stand the carbs.

speaking of food, what do you guys usually do for food when you go to work - eat out or prep time the night before?

Yeah, I know. It's mostly a matter of convience for me. I workout in my University Center, so the gym is upstairs and the foodcourt is downstairs. I'd like to bring more lunches from home though.

What are some common, low prep foods that are full of protein? I'm getting tired of tuna sandwiches... gonna have to move on to chicken, but then what? I'd hate to eat all of Reckless Fire's Kashi cereal. That stuff looks like horse feed anyway...

[Yuncito]

toughts about This Site?

http://www.mensworkoutguide.com/home.html


Ill be doing This routine for a while and is pretty good, i can see results by now after 3 weeks ^^

[Netology]

Yes, I am just starting out. I'm in my second week, and I am noticing a lot of improvement in my form, which I'm guessing is increased muscle memory as opposed to strength gain.

By the negative, do you mean the release (after contraction)? I'll try increasing the weight. If I can do 12, 10, 9 on my weaker muscles, 12, 8, 6 shouldn't be a problem, even with increased weight.

BTW, what's the deal with sit ups? Will I have to increase the weight with medicine balls or incline or both?

Man, another 110 grams... Guess I'll have to get to the GNC for some protein bars. This exercise stuff is serious business...


get a good protein shake instead, since its cheaper than bars and easier on the digestion, better absorption since you can modify shakes with oatmeal/peanutbutter/flaxseeds/etc

ya man, this stuff is serious business

its also good to have a journal of your workout, what your goals are, so you know when to increase weights, and if you are making progress

negative means after contraction, like on the way down

[DaDesiCanadian]

BTW, what's the deal with sit ups? Will I have to increase the weight with medicine balls or incline or both?



If you're finding bodyweight situps too easy, then yes, you can start using a medicine ball. For maximum effect, find a decline bench. Do a situp, and have someone throw the ball at you as you're going down. On the way up, throw it back at them. Ask them to throw it side to side you work out your obliques as well.

Otherwise, just holding a medicine ball while doing situps helps.

[HeaT]

Its not a matter of science, its a matter of dogma in the bodybuilding community.

The dogma changes from forum to forum, club to club, depending on the routine and who is promoting it.


The science of hypertrophy isn't established enough to state rep ranges and pauses. As far as I'm concerned its just people showing others what has 'worked' for them. So there is no right or wrong, and popularity doesn't matter.

DC training (http://dc-training.blogspot.com/)is the best in my opinion, and it contradicts the normal approach.

when i say its a matter of science, i mean it has been researched, so its not people showing others what has worked for them, it is a scientific study...

im outi

Roberth

[Netology]

when i say its a matter of science, i mean it has been researched, so its not people showing others what has worked for them, it is a scientific study...

im outi

Roberth


where were these results published? You have some proof of this?

[HeaT]

where were these results published? You have some proof of this?

research journals...ill see if i can get my hands on some digital copies, kind of hard to do but i know some people in the field that might be able to hook me up...

im outi

Roberth

[Netology]

research journals...ill see if i can get my hands on some digital copies, kind of hard to do but i know some people in the field that might be able to hook me up...

im outi

Roberth



good luck with that

[Soldier Zero]

Eh I'm not knowledgeable on this area, but I'd assume what works for one person should work for another. The human body doesn't vary dramatically from one individual to the next.

[erco]

Yeah, I know. It's mostly a matter of convience for me. I workout in my University Center, so the gym is upstairs and the foodcourt is downstairs. I'd like to bring more lunches from home though.

What are some common, low prep foods that are full of protein? I'm getting tired of tuna sandwiches... gonna have to move on to chicken, but then what? I'd hate to eat all of Reckless Fire's Kashi cereal. That stuff looks like horse feed anyway...


Drink a protein shake within 30 minutes of your workout. You want 2:1 Carbs:Protein in this shake. Carbs are cheap, you can order dextrose and maltodextrin for $1.50/lbs. If you can't do that, just down some chocolate milk instead, it's pretty close and kinda tastey :sweat:


toughts about This Site?

http://www.mensworkoutguide.com/home.html


Ill be doing This routine for a while and is pretty good, i can see results by now after 3 weeks ^^


This is the most retarded shit ever. Mark Twight must get a pretty good laugh out of this. You want 6 pack abs? Stop fucking doing situps and fix your diet.


when i say its a matter of science, i mean it has been researched, so its not people showing others what has worked for them, it is a scientific study...

im outi

Roberth


Ehhhh, I'm not so sure about this. Muscle fiber makeup and other genetic factors probably rule this out. Even if you look at the history of bodybuilders, you have a lot of differentiation. Casey Viator and Arthur Jones had great success doing HIT, while Arnold was a huge proponent for 3 sets of 8 reps to failure. Even nowadays, you have a guy like Jay Cutler who lifts relatively light, but with high reps vs. Ronnie Coleman who lifts heavy.

It's probably best to experiment to see what gives you the best measurable results.

[Netology]

Eh I'm not knowledgeable on this area, but I'd assume what works for one person should work for another. The human body doesn't vary dramatically from one individual to the next.

well, you'd be wrong



Ehhhh, I'm not so sure about this. Muscle fiber makeup and other genetic factors probably rule this out. Even if you look at the history of bodybuilders, you have a lot of differentiation. Casey Viator and Arthur Jones had great success doing HIT, while Arnold was a huge proponent for 3 sets of 8 reps to failure. Even nowadays, you have a guy like Jay Cutler who lifts relatively light, but with high reps vs. Ronnie Coleman who lifts heavy.

It's probably best to experiment to see what gives you the best measurable results.

Yep, not to mention his idea of 8-12 reps, 30-90second pause, forms a vague boundary, pretty unspecific.

Someone who does 8reps with 30second pauses, is gonna get quite different results than someone who does 12reps with 1minute and a half pauses....

I agree, the best way to bodybuild is to experiment on "yourself" until you find what works for you

Trying a new routine every 3 or 4 months is gonna help you out overall

[Reckless Fire]

How do you breath when doing clean and press? and what should the speed be how fast should I do them? I run out of breath before I get to 12.

[LongSh0t]

Netology, I tried your rep set, but I think I may need more training. Going for 6 after increasing the weight for a second time was really hard (especially for situps). Also, when I left the gym, I didn't feel as worn out, but I guess less reps just does that to you...

Does caffeine affect your nutrient absorbtion at all? I only got about 1 hour of sleep last night, so I drank and Amp energy drink along with my tuna and protein bar.

[Ryad]

do you guys drop the weights when you are doing deadlifts or control it down?

[Netology]

Netology, I tried your rep set, but I think I may need more training. Going for 6 after increasing the weight for a second time was really hard (especially for situps). Also, when I left the gym, I didn't feel as worn out, but I guess less reps just does that to you...

Does caffeine affect your nutrient absorbtion at all? I only got about 1 hour of sleep last night, so I drank and Amp energy drink along with my tuna and protein bar.



Before going to the gym you need a routine, that has some reasoning behind it, the one I found that works best, for me, is DC training, if you want to try it, you have to read about it first.

This is sort of the essence of it, an example:
A) I believe rest pausing is the most productive way of training ever. I've never seen a way to faster strength gains than what comes from rest pausing. I'll use an incline smith bench with a hypothetical weight to show you my recommended way of rest pausing.

Warmups would be 135x12, 185x10, 250x 6, 315x4 (none of these are taxing--they are just getting me warmed up for my all out rest pause set)

MAIN REST PAUSE SET-375x8 reps (total failure) rack the weight, then 15 deep breathes and 375x 2 to 4 reps (total failure) rack the weight, then 15 deep breathes and 375x 1 to 2 reps. I personally do a static right after that but I'll explain that later. Remember every time you go to failure you always finish on the negative portion and have your training partner help you or rack the weight yourself. To explain further on my first rest pause above I struggled with every iota of my strength to get that 8th rep up. At that point instead of racking the weight up top I brought the weight down to my chest again slowly (6 seconds) and had my training partner quickly help me lift the weight back up to the top to rack it. That "always finishing on the negative rep" will accrue more cellular damage over time and allow for even greater gains.

B) Every exercise is done with a controlled but explosive positive and a true 6-8 second negative phase. The science is there just read it. Almost every study states an explosive positive motion is the priming phase and the negative portion of an exercise should be done controlled and slowly. I have the mindset that I hope you guys develop. I try so hard to get the weight up only for the sole reason I can lower it slowly to cause eccentric phase cellular damage.


dc training 2 (http://dc-training.blogspot.com/2005/11/dogg-pound-training.html)

DC forum (http://www.intensemuscle.com/dogg-pound.html)



Don't mess around if you are serious about this. Not having a clear plan will result in wasted time, energy, money.

This is one option, there are others though, just make sure you have a very clear path set out.


*the creator of this method says its for intermediate or advanced users, but I started with it as a noob, and it still worked, just make sure you absorb all the information like a sponge*

[Yuncito]

This is the most retarded shit ever. Mark Twight must get a pretty good laugh out of this. You want 6 pack abs? Stop fucking doing situps and fix your diet.
.

I wont expect to be Ripped in 12 weeks, but the work out is super intense, but i dont know if i should switch back to my old Deadlifting program ....

Also, diet is fine, 1500 calories, few carbs, high protein.


Greets !

[Pat the Great]

do you guys drop the weights when you are doing deadlifts or control it down?

drop it. you risk hurting your back if you control it on the way down.

[Pat the Great]

Netology, I tried your rep set, but I think I may need more training. Going for 6 after increasing the weight for a second time was really hard (especially for situps). Also, when I left the gym, I didn't feel as worn out, but I guess less reps just does that to you...

Does caffeine affect your nutrient absorbtion at all? I only got about 1 hour of sleep last night, so I drank and Amp energy drink along with my tuna and protein bar.

if i were you, i'd stay away from the gym on nights where i only got one hour of sleep.

[Netology]

7-8 hours sleep is mandatory, or else don't even bother

[erco]

drop it. you risk hurting your back if you control it on the way down.

No, just...no. Seriously...no. Just read this (http://www.t-nation.com/readTopic.do?id=1588392).

Just for a point of reference, Cressey has a 600+lbs competition deadlift at a bodyweight of 165lbs.

[Pat the Great]

No, just...no. Seriously...no. Just read this (http://www.t-nation.com/readTopic.do?id=1588392).

Just for a point of reference, Cressey has a 600+lbs competition deadlift at a bodyweight of 165lbs.

rock on. i stand corrected.

[Soldier Zero]

Speaking of dealifts, what kind of grip do you all use?

I like mixed, seems so comfortable for me.

[defcon]

[/URL]
another awesome target is the planche. most skinny ass bboys can hit them easy - it's more about balance and training the supporting muscle groups than strength:
[URL]http://www.youtube.com/watch?v=YvbLSgWMJec (http://www.youtube.com/watch?v=2q8KMnWUsvg)

muscle ups were the craze around here a couple of months ago, until someone explained they were bad for some reason or other. we pretty much used our pullup bars, did a pullup and did whatever was possible to transition into a dip or semi dip position and finished the second part from there. im not sure how you would go about doing this from a chinup (underhand) grip.

anyways, i tried out the planche a few times yesterday and today. i noticed both from the video and my own experience that because of the position of your hand placement during the exercise, it puts mad strain on your wrists. can this strain be minimized by alternate hand placement (like fingers facing outborne or towards feet) and maintain the benefits of the exercise?

[LongSh0t]

Before going to the gym you need a routine, that has some reasoning behind it, the one I found that works best, for me, is DC training, if you want to try it, you have to read about it first.

This is sort of the essence of it, an example:


dc training 2 (http://dc-training.blogspot.com/2005/11/dogg-pound-training.html)

DC forum (http://www.intensemuscle.com/dogg-pound.html)



Don't mess around if you are serious about this. Not having a clear plan will result in wasted time, energy, money.

This is one option, there are others though, just make sure you have a very clear path set out.


*the creator of this method says its for intermediate or advanced users, but I started with it as a noob, and it still worked, just make sure you absorb all the information like a sponge*

I don't just walk into the gym and start picking things up. Currently, I go to the gym 3 times a week and I do 3 sets of 8-12 reps with 30 sec rests of:

Deltoid raise (Machine)
Erector Machine
Triceps Machine (start with a bent elbow, then straighten)
Incline situps
Vert. Press machine (I'm too weak to just do push-ups...)
Standing Dumbell curls

That's what I've been doing. My goal is hypertrophy in the upper body. I look like Paris Hilton could beat me in arm wrestling. I'm also going for some definition in my abs (hence situps), and I'm working on my erectors because I just want a strong back.

Oh, and I usually get enough sleep. I just had a big project due, so...

I will read though the info you gave, but I'm considering hiring a PT for one or two sessions...

[Soldier Zero]

I'm also going for some definition in my abs (hence situps), and I'm working on my erectors because I just want a strong back.

Oh but there's more to the back such as the lats and traps.

[erco]

I don't just walk into the gym and start picking things up. Currently, I go to the gym 3 times a week and I do 3 sets of 8-12 reps with 30 sec rests of:

Deltoid raise (Machine)
Erector Machine
Triceps Machine (start with a bent elbow, then straighten)
Incline situps
Vert. Press machine (I'm too weak to just do push-ups...)
Standing Dumbell curls

That's what I've been doing. My goal is hypertrophy in the upper body. I look like Paris Hilton could beat me in arm wrestling. I'm also going for some definition in my abs (hence situps), and I'm working on my erectors because I just want a strong back.

Oh, and I usually get enough sleep. I just had a big project due, so...

I will read though the info you gave, but I'm considering hiring a PT for one or two sessions...

A veritable cornucopia of machine isolation exercises. Yay.

Don't hire a PT. 9 times out of 10 he'll suck and make you do curls on a fucking bosu ball while balancing a water bottle on your head and call it functional training.


Learn to squat and deadlift. I don't care if bigger legs aren't your goal, squats will make you bigger everywhere. There is no exercise that illicits total body growth quite like a squat. The deadlift is one of the few, true, total body exercises. It taxes every muscle in your body except maybe the ones in your forehead.

Use freeweights. Replace all those isolation exercises with a flat bench press and STANDING overhead press.

You need to row and chin. From a pure aesthetic point of view, your lats give you that 'V' shape, and your traps and other scapular muscles give you thickness.

[codename47]

Whats everyones take on the product called "muscle milk"? Does anybody use this?

[Rhio2k]

I tried this product caled Leukix...6 stinky green tablets taken a half-hour before a workout. It worked great. I was like a machine, and my workout was more intense than ever before. But...near the end of the session, I started to feel nauseous, and when I drank my post-wrkout shake, I spewed greenish froth. Was that why this product was discontinued and sold poorly in favor of a similar product called Leukic?

[terracotta]

muscle ups were the craze around here a couple of months ago, until someone explained they were bad for some reason or other. we pretty much used our pullup bars, did a pullup and did whatever was possible to transition into a dip or semi dip position and finished the second part from there. im not sure how you would go about doing this from a chinup (underhand) grip.

anyways, i tried out the planche a few times yesterday and today. i noticed both from the video and my own experience that because of the position of your hand placement during the exercise, it puts mad strain on your wrists. can this strain be minimized by alternate hand placement (like fingers facing outborne or towards feet) and maintain the benefits of the exercise?



the strain on your wrist is very real, and there's no way around it afaik - most people have to develop that flexibility and strength from scratch. for that reason alone it's pretty important to train for the planche carefully and slowly.

oh.. for the muscle up i meant pull up, not chin up (i'm always mixing those two up). not sure what the negatives of doing a muscle up are, if you do them strictly i mean - the "momentum-based" muscle ups though (where you swing your body up), i'm sure would have some things to be careful about.

[The_Gunslinger]

I got some questions for you folks. I am looking to lose weight and not really trying to gain any size or anything. What kind of lifting routine should I try considering I have 3 consecutive days I can make it to the gym? I was thinking some routine those 3 days then cardio 2 of the other days. I heard the best way to lose weight lifting is do medium reps medium weights like 3 sets of 12 of whatever weight depending on person.

Thanks for the help in advance guys

Kevin

[killerluck]

I been stuck on the sameweight for a couple of months now. Can someone look at my routine and give me some pointers?

I usually eat cereal in the morning. for lunch I eat either salmon/ chicken breast with some vegs. Then I take a shake before my workout. After my work out, I take another shake. when I get home I eat either salmon/ chicken breast.

As for my workout:
Monday I work on chest, Wednesday on arms and shoulders, and Friday the back and everything else i didnt work on. I usually do 10 minutes of cardio before and afetr my
workout. Tuesday and Wednesday, I do an hour of cardio.

[DaDesiCanadian]

Skip the cardio before your workout, I don't know the reason, but it affects your weightlifting in a negative way. Do it only after if you have to, try and keep it on a seperate day like you do with tue/wed.

And this might be obvious, but...increase the weight you're lifting every workout?

Now I gots a question: Can traps be worked often, like abs? Or should I stick to one day only for them (When i'm working back)?

[ToXY]

Probably because if you do cardio befor weights, your wasting your energy doing cardio, which makes you not be able to lift as good.

[Soldier Zero]

Aren't you suppose to do 5 mins of cardio to warm up before lifting? Then again afterwards as a cool down.

[killerluck]

I do cardio before workout because people said you have to get you're heart rate to a certain point before you pull a muscle. So I shouldnt do cardio before my workout?

Here's my routine. I do 4 set of 10 reps. Should I change anything?

Monday: Bench press(bp) barbell, bp dumbbell, bp incline dumbbell, incline flies, cross cable flies, dumbbell pullover, butterfly machine, and situps.

Tuesday and Thursday: 30 mins treadmill, 30 mins ellipitical, lying leg curls, leg extensions, seated leg press, and abs.

Wednesday: shoulder press, seated triceps press, one arm dumbbell preacher curl, close gripe ez bar curl, lat pulldowns, tricep pushdown, alternative hammer curl, and situps.

Friday: bp barbell, cross cable flies, lat pulldown, front db raise, side db raise, and abs.

Thanks

[DaDesiCanadian]

Aren't you suppose to do 5 mins of cardio to warm up before lifting? Then again afterwards as a cool down.

You need to stretch before lifting.

Then before you start your sets, do a warmup set using light weights and quick reps.

[Nando]

Anyone know any good tips for the blowflex cross trainer?
Just got one, FOR FREE! so yeah, bout to jam on it...
It only list like 7 exercises, but I'm sure there like 1000 more.

[Soldier Zero]

You need to stretch before lifting.

Then before you start your sets, do a warmup set using light weights and quick reps.

I think it was mentioned in this thread that only static stretching should be done post workout. But yeah about the light weights for warming up.

[Ryad]

Stretching:
http://www.defrancostraining.com/articles/archive/articles_stretching-round.htm
http://www.defrancostraining.com/articles/archive/articles_stretching-round2.htm

[terracotta]

http://www.defrancostraining.com/articles/images/t-mag/roundtable1/image015.jpg

the first time i saw a guy at my gym doing this, i asked if he needed a hand moving the machine.

['SupêrioR'-TêCH]

Is it possible to bulk an area (ex. shoulders) while toning/dieting abs??? If so, how?

[Wil]

Just chiming in and giving ya'll the update on my progress. (I think) the last time I posted I was near the 240 pound range and due to school and a lot of other personal issues my goal to lose weight have slowed down a bit. I actually was close to 250 about two weeks ago but managed to get down to 240 just by eating right.

So even with difficulty finding time going to the gym, eating right really helped me out. I got rid of all the greasy shit and white rice.

Now that I have the days off that I want, I can now go to the gym to go along with the whole "eating right" thing. I hope the results will show more as I really want to get rid of a lot of this weight as soon as possible. I know losing weight too quick is bad, so I'll progress slowly but surely from here on out.

Keep up the good work people and keep the advice going. This thread is still one of the best out there on SRK along with that financial thread. :tup:

[HeaT]

Hey guys, I've been reading this thread a long time and finally found the time to post my routine and ask you guys if there's anything I can do to improve it.

I am going to be 24 yrs old, 5'9 and floating between 145 and 150lbs. I've never been very athletic (strict asian household ftw) and only did BJJ/MMA training for junior and senior year of HS. This past July, I decided to sign up at a local independent gym with a friend (no sign up fee, 40 a month). I was 145 then and am mostly the same weight but visually, I've definitely gained mass all over my body. My chest is bigger, arms bigger, legs etc.

I workout mon, tues, thurs for 1 hour and 15 mins, and fridays I only have 30 mins. Wednesday I'm too busy to workout.

My Workout

Mon - Chest
1. dumbell presses, flat, incline, decline(was benching until recently and decided to switch to dumbells cause I got more burn?)
2. dumbell c-sweep(like dumbell fly but starts with my hands back like I was doing pullovers, then I sweep the dumbells around and to my side, then do a normal fly, then reverse the motion, couldn't find an example online)
3. dumbell pullover
Tris
1. dips (I've been leaning forward to hit my lower chest too)
2. dumbell tricep extension
3. tricep pushdown on pulley machine

Tues - Legs
1. barbell squats
2. single leg squat on bench
3. lunges with dumbells
4. single leg hamstring curls
core
1. just a bunch of core exercises I can't remember

Thurs - Back
1. Wide grip pullups
2. lat pull downs
3. t-bar row
4. deadlifts
5. 1 arm dumbell rows
Bis
1. seated incline curl
2. standing curl
3. seated preacher curl (palms facing down)
4. preacher curls normal
5. concentration curls
6. I end the workout with forearm/grip exercises, wrist curls and I've been holding heavy dumbells and walking around the gym for as long as possible. Also holding plates for as long as possible.

Fri - Shoulders
1. I really need some guidance on this day as I haven't gotten a routine that works for me in 30 mins. I haven't felt real burn on my shoulders ever since I've started working out.

Well, from what I listed I can do them all on a day when I can get to the gym on time. I go straight from work to the gym at night, and some times work keeps me there late.

My Nutrition

I take whey protein from gnc (got a 20% discount so it helps) cause its all I can afford. My eating could definitely better but lately I've been trying to improve.

Breakfast - Oatmeal + milk protein shake
Lunch - Been packing a lot of lunch, tuna fish sandwiches and the like, trying to eating every 3 hours or so.
Dinner - I eat dinner as soon as I'm home from the gym in addition to a protein shake, then eat again before bed (2-3 hours later) with another protein shake. I've been doing about 2 scoops (40grams) of protein each shake. I take a One-a-day for Men twice a day, morning and night, and I also take fiber capsules, omega-3 fish oils, and flaxseed oil 3 times a day (1 capsule of each).

My goals

Well, I'm definitely happy with the results I've gotten so far with working out and I love it. I'll be working out for the rest of my life as long as I'm able too.

Being skinny all my life and asthmatic when I was very young limited my growth athletically. I definitely want an athletic body. For me, strength comes first, then size. I know size will come along on its own so I'm not worried about it.

With that said, what do you guys think I can change in my workout to help me achieve that goal of athleticism. As you might have noticed, some days I have a lot of workouts and some days I don't really know where to go. I definitely need help on good core exercises and shoulders.

I know that doing HIIT really really helps but currently I'm short on time for my full workout as it is. I've been trying my best to be efficient and I'm thinking about starting a journal or whatever it is to keep track of my progress. I forgot to mention that my friend quit the gym 3 months into it so I've been by myself ever since.

Any suggestions, advice, anything is greatly appreciated. Thanks for reading my long post!

well, just to comment on your goal...for athleticism imo the way to go is olympic type lifts...snatch, power snatch, clean and jerk, etc...but i cannot offer advice for any routine involving "athleticism"...because i do not really train for it and would know what to tell you...

you said you are training for strenght...generally the rep sceam for strength is 3-5 reps with 3-5 min of rest in between sets...BUT i think strength will just come as you workout regardless of what you do and unless you are talking about strength as in powerlifting strength then i would just stick with a hypertrophy part of weightlifting...

for your nutrition, just try to eat around 5-6 times a day if you can, seems like you have a general clue of what you are supposed to be eating...

for your actual routine, i would recommend doing an upper body lower body split...one day upper body the other day lower body...also dumbbell pullovers are primarly for your back and not chest...i have NEVER heard of a c sweep and i would try to keep it more simple until you have A LOT more experience and fundamentals down...

an upper lower split can look something like this...(taken from this thread)

upper1
bench press
barbell rows
incline bench press
one are dumbbell row

barbell bicept curls superset with overhead tricept extensions

lower1
squat
romanian deadlifts
lunges

upper2
lat pulldowns
sholder press
close grip lat pulldown
dips

hammer curls superset with v-bar pushdown

lower2
front squat
deadlift
good mornings
(i like to do ab work on lower body days but that is just my preference)

for rep scheme use some sort of periodization (again all this info is taken from this thread but i believe it works well)

week1 : 10reps x 3 sets (30 sec-60 rest)
week2 : 8 reps x 3 sets (30 sec-60 rest)
week3 : 5reps x 5 sets (2min-4min rest)
week4: 5reps x 3 sets (30sec-60 rest) (use weight from week 1, as this is unloading phase)

use the same weight for each set...obviously for week 2 you will use heavier weight than in week 1 and week 3 will be using heaviest weights...week 3 is also a good strength building part which you are looking for...also with those rest times you should be able to get out of the gym in an hour...

let me know if it helps or if you have any other questions...

im outi

Roberth

[Phoenix Wright]

I'm 5'6" 145 pounds. My goal is to lose my belly and have a body like Will Smith's in I Am Legend.

Pic of me below:
http://img.photobucket.com/albums/v325/BxDomination/February15th2007.jpg

I need help, what would I have to do to reach that goal?

NingaEDIT:Pics of Will Smith in I am legend...
http://photos.imageevent.com/guytv/junjuly/june-wills.jpg

[Soldier Zero]

Just chiming in and giving ya'll the update on my progress. (I think) the last time I posted I was near the 240 pound range and due to school and a lot of other personal issues my goal to lose weight have slowed down a bit. I actually was close to 250 about two weeks ago but managed to get down to 240 just by eating right.

So even with difficulty finding time going to the gym, eating right really helped me out. I got rid of all the greasy shit and white rice.

Now that I have the days off that I want, I can now go to the gym to go along with the whole "eating right" thing. I hope the results will show more as I really want to get rid of a lot of this weight as soon as possible. I know losing weight too quick is bad, so I'll progress slowly but surely from here on out.

Keep up the good work people and keep the advice going. This thread is still one of the best out there on SRK along with that financial thread. :tup:

Drink water if you're losing body fat so you can flush out those toxins.

I'm 5'6" 145 pounds. My goal is to lose my belly and have a body like Will Smith's in I Am Legend.

Pic of me below:
http://img.photobucket.com/albums/v325/BxDomination/February15th2007.jpg

I need help, what would I have to do to reach that goal?

NingaEDIT:Pics of Will Smith in I am legend...
http://photos.imageevent.com/guytv/junjuly/june-wills.jpg

Eat properly, lift weights, cardio is the basic stuff. Losing BF isn't a problem, but getting lean and down to 10% or lower is tough.

[Netology]

I'm 5'6" 145 pounds. My goal is to lose my belly and have a body like Will Smith's in I Am Legend.

Pic of me below:
http://img.photobucket.com/albums/v325/BxDomination/February15th2007.jpg

I need help, what would I have to do to reach that goal?

NingaEDIT:Pics of Will Smith in I am legend...
http://photos.imageevent.com/guytv/junjuly/june-wills.jpg

pray...oh dear lord pray hard!!!!!!!!!!!

just kidding:rofl:

it'll take time, if you do things right, probably a year and a half.

http://dc-training.blogspot.com/ <-- truth

[HeaT]

pray...oh dear lord pray hard!!!!!!!!!!!

just kidding:rofl:

it'll take time, if you do things right, probably a year and a half.

http://dc-training.blogspot.com/ <-- truth

i would say 3-4 years...

im outi

Roberth

[terracotta]

I'm 5'6" 145 pounds. My goal is to lose my belly and have a body like Will Smith's in I Am Legend.

Pic of me below:
http://img.photobucket.com/albums/v3...ry15th2007.jpg

I need help, what would I have to do to reach that goal?

NingaEDIT:Pics of Will Smith in I am legend...
http://photos.imageevent.com/guytv/j...june-wills.jpg

i think a year and half to 2 years is reasonable. find a gym, sign up so you can go at least twice a week. get them to write you up a general weight training program.

once you've started working out, you need to be eating right so you're gonna need to rewrite your grocery shopping list. you want a lot of high-protein meals, low fat/salt/sugar meals on a regular basis. just be wary that it's a huge change in lifestyle for most people, and that Will Smith had to give up a lot to get to where he is today.

[Reckless Fire]

I'm doing this new regime for about 5 weeks now, I got from a book. I like it, it feels good, but everything is 2 sets, 8 to 12 reps (except squats which are 12 to 20). Is that still cool? Its bin itching at me.

Also why am I still hungry an hour after 2 chicken breasts on a bed of brown rice!? I gave my body proper nutrition it should be happy. Should I eat something else when I feel hungry or wait until next meal?

[Ryad]

Also why am I still hungry an hour after 2 chicken breasts on a bed of brown rice!? I gave my body proper nutrition it should be happy. Should I eat something else when I feel hungry or wait until next meal?

probably the rice, it may be brown, but its probably mostly simple carbs...

[blackstar14]

2 q's

1.Dumb question. Is (any) Chinese food good for you to eat?

2.Besides fish/poulty is there anything more accessible to a HS student to make thats high in protein? I was reading thats it's extremely hard for ectomorph (I think whats it called. aka a naturally skinny person) to put on weight and you have to eat ALOT. I wouldn't have a problem doing that, but i'm always so busy i'm not really in the situations where I can be eating so I def. don' t feel like I get enough calories intake as I should. Plus I'm typically not all that hungry to begin with.

[Phoenix Wright]

once you've started working out, you need to be eating right so you're gonna need to rewrite your grocery shopping list. you want a lot of high-protein meals, low fat/salt/sugar meals on a regular basis. just be wary that it's a huge change in lifestyle for most people, and that Will Smith had to give up a lot to get to where he is today.

Some examples of high protein meals are...

[Netology]

2 q's

1.Dumb question. Is (any) Chinese food good for you to eat?

2.Besides fish/poulty is there anything more accessible to a HS student to make thats high in protein? I was reading thats it's extremely hard for ectomorph (I think whats it called. aka a naturally skinny person) to put on weight and you have to eat ALOT. I wouldn't have a problem doing that, but i'm always so busy i'm not really in the situations where I can be eating so I def. don' t feel like I get enough calories intake as I should. Plus I'm typically not all that hungry to begin with.

1. real chinese food can be good, but most of the shit you get in the west is covered in sugar and artificial shit, and its not good for you

2.
you gotta eat every 2-3 hours. 6x a day.
1gram of protein per pound of bodyweight

beef is better than chicken, much better amino acid profile, and more fat thus more calories.

whey protein shakes + milk + (peanut butter or oat meal to slow down absorption) <--this isn't a meal replacement, this is a bonus, extra protein+calories


make sure to eat carbs and fat with your meals, forget junk food, it won't help you
natural peanut butter, rice, potatoes, yams, oatmeal, clean carbs and fats.

[terracotta]

Some examples of high protein meals are...

as a rule of thumb, anything with meat is good - chicken, tuna, beef are usually cheap, with about 20-25% protein. eggs have about 13%. you want about 1.5 grams of protein for every pound you weigh on a daily basis, so if you weigh 100 pounds you should be getting 150 grams of protein a day.

if you want to save money, start reading labels and doing some math..

[Ryad]

1. real chinese food can be good, but most of the shit you get in the west is covered in sugar and artificial shit, and its not good for you

2.
you gotta eat every 2-3 hours. 6x a day.
1gram of protein per pound of bodyweight

beef is better than chicken, much better amino acid profile, and more fat thus more calories.

whey protein shakes + milk + (peanut butter or oat meal to slow down absorption) <--this isn't a meal replacement, this is a bonus, extra protein+calories


make sure to eat carbs and fat with your meals, forget junk food, it won't help you
natural peanut butter, rice, potatoes, yams, oatmeal, clean carbs and fats.

red meat may have a better amino acid profile, more vitamin B12, iron and creatine amongst other things, but large amounds of red meat consumption has been linked to a notable increase in risk of cancer, has high content of saturated fats which is linked to cardiovcascular diseases, and linked to other problems like bone loss, diabetes and other things...

I would eat it now and then, but I would definately not take it over fish (especially) or chicken as a regular source of protein...

rice and potatoes? what are you saying? only after workouts... not regularly...

[Netology]

red meat may have a better amino acid profile, more vitamin B12, iron and creatine amongst other things, but large amounds of red meat consumption has been linked to a notable increase in risk of cancer, has high content of saturated fats which is linked to cardiovcascular diseases, and linked to other problems like bone loss, diabetes and other things...

I would eat it now and then, but I would definately not take it over fish (especially) or chicken as a regular source of protein...

rice and potatoes? what are you saying? only after workouts... not regularly...


the verdict on saturated fats is not in yet.
there is too much contradictory evidence about it.

http://www.msnbc.msn.com/id/22116724/


rice and potatoes are good for putting on weight/muscle for ectomorphs.

gotta eat lots of fat, and lots of carbs.

lean protein like fish and chicken won't be enough.

[Soldier Zero]

lean protein like fish and chicken won't be enough.

Human. >_>

[Ryad]

the verdict on saturated fats is not in yet.
there is too much contradictory evidence about it.

http://www.msnbc.msn.com/id/22116724/


rice and potatoes are good for putting on weight/muscle for ectomorphs.

gotta eat lots of fat, and lots of carbs.

lean protein like fish and chicken won't be enough.

True, there is a lot of contradictory evidence, and perhaps there is no direct evidence, but the correlation is there... ofcourse, correlation doesnt mean cause-and-effect but it is warning that it is a possibility.

But the fact that there is controversy, while fish remains absolutely free of any controversy regarding the immense benefits it contains makes it seem like a no brainer to me as to which one should be selected as the main source of meat protein, at least from a health perspective, if you should pick a main one, which you shouldnt in my opinion. Its always wise to mix it up, and get protein from all sources: whey, fish, chicken, beef etc... you will be able to benefit from all of them, and you wont suffer majorly from anyone in particular... plus you are putting weight-gaining ahead of health when you are implying red meat should be eaten instead of the other healthier meats... people should be informed, and make that decision on their own...

same with the taking rice and potatoes as the preferable source of carbs outside of post-workout instead of veggies and fruits... but not to the same degree. I just read an article at t-nation that attempts to dispell some myths; one of them being increased insulin-sensitivity post workout lasts for about an hour. In fact, new data showed that the insulin-sensitivity lasts for around 24 hrs! So, myself for example, since I work out every other day will be eating rice n potatoes 24hrs after workout and fruits and veggies 24hrs pre-workout...

here is the article, real eye-opener... (ex. drinking a protein shake immediately after working out doesnt illicit the same response as drinking a protein shake 1hr after working out)
http://www.t-nation.com/readTopic.do?id=659666

About that Masai tribe article... I didnt look for the scientific article if it was ever published in any scientific journal, but I am pretty damn sure the Masai do MANY things differently than the modern world, my guesses would include: The cows are grass-fed which, first of all, frees it from all the shit associated with modern farming (hormones, steroids, antibiotics, animal by-product feed etc...), gives it a better nutrient profile, lower in fat (can have as little as skinless chicken breast), lower in saturated fat, 300-400% more CLA (conjugated linoleic acid are linked to weight loss and reduced cancer risk), higher in omega fats (2-7x more) and a good ratio of omega-6 to omega-3 too, 3:1 vs the 20:1 ratio of grain-fed. That being said, my guess is they dont eat as much as the average 'modern' person, let alone a person who trying to eat a lot (bodybuilder for example). I didnt look into it, but I am sure being grass-fed also beneficially impacts the milk the cows produce, and they probably drink it raw (and you mentioned about that a few pages ago, though I didnt have the time to look more into it).

You also just recently told someone to drink his shake with milk without clarifying to him to drink it raw, while I remember you a few pages ago mentioned it was detrimental... am I missing something?

Finally, I noticed you mentioned that you should put some peanut butter in your PWO shake. Now I read two sides of the story here and I am sure you did too. I am guessing you do so because it is shown that saturated fats and monounsaturated fats raise testosterone levels (and subsequently reduce cortisol levels). The other side of the coin is that fats shouldnt be taken because they generally slow down digestion of other essential macronutrients like protein and carbs. I am kinda torn there, and I was wondering if you can provide me with an article/data that showed that fat ingestion post-workout gave a larger benefit than a detriment... that would be a great help

[Netology]

gotta be careful with mercury content in fish, i wouldn't eat too much

milk helps you put on weight, its not a healthy ideal though...raw milk if you can find it, but it's illegal in canada and in some states

[Ryad]

lol guy you are fast...

yeah I am aware of mercury content in fish... like i said, having an assortment of meats as a source of protein is best...
any luck with the article... i really am torn

Edit: anyone on Beta-alanine?

[Reckless Fire]

Whats the deal resting between sets? Whats it built endurance? I just wait until I feel ready again.

[Dyce]

Alright, here's a question for you guys. I was in the gym for a while in spring/summer 2007, and at work I pulled my back lifting crates late summer. It put me in the bed for a day, and had me out of the gym for a few weeks. I eventually got really unmovitated to keep going to the gym. It hurt to an extent (not horribly) for about 4 months after pulling it. It stopped hurting in about January 2008, then I started going to the gym again. It started hurting again.....but not bad. I started working on my lower back a pretty good bit (low weights high reps), and it is feeling somewhat better. Should I go to the doctor or keep working on it a little bit at a time? I know the lower back isn't something to mess with, but it has been feeling better with weight training.

[Team Cable]

OK guys, a couple of questions.

The first is how often should I be drinking Muscle Milk? I bought the MM Light version two weeks ago (I'm trying to lose, but I still want to lift) and I have great results so far. I can lift about 20 pounds more on almost all exercises. So far I have lost some weight (I don't weigh, I judge by how much tighter I can close my belt).

The real question is when should I take MM, before or after workouts? Is it like that shit Brady Quinn spews, within 30 minutes after working out? Should I take it two or three times a day like it says or what?

The second question I have is how do you guys avoid those nasty lines that are entrenched in your shoulders when doing certain exercises (the calf raise machine, squat machine)? I really like those exercises, but I hate the look and feel on your shoulders afterward.

[Serpent]

MM is supposed to be post workout, kind of like an extra meal. I personally don't think it's worth taking though, and as soon as I'm done with this batch I'm done with it.

[Soldier Zero]

http://www.guinnessworldrecords.com/adjudications/071216_most_squats_in_one_hour.aspx

She did 5,135. That's an impressive feat, but does it have any benefits? Would it matter if you're doing that many? is it same as doing 100, 500, 1000, or 2000?

[erco]

Alright, here's a question for you guys. I was in the gym for a while in spring/summer 2007, and at work I pulled my back lifting crates late summer. It put me in the bed for a day, and had me out of the gym for a few weeks. I eventually got really unmovitated to keep going to the gym. It hurt to an extent (not horribly) for about 4 months after pulling it. It stopped hurting in about January 2008, then I started going to the gym again. It started hurting again.....but not bad. I started working on my lower back a pretty good bit (low weights high reps), and it is feeling somewhat better. Should I go to the doctor or keep working on it a little bit at a time? I know the lower back isn't something to mess with, but it has been feeling better with weight training.

Did you go see a doctor when it first happened? If you've got insurance, it might be worth a look. I'd avoid lifts that have the potential to put your lower back into any sort of flexion and concentrate on strengthening your core stability.

OK guys, a couple of questions.

The first is how often should I be drinking Muscle Milk? I bought the MM Light version two weeks ago (I'm trying to lose, but I still want to lift) and I have great results so far. I can lift about 20 pounds more on almost all exercises. So far I have lost some weight (I don't weigh, I judge by how much tighter I can close my belt).

The real question is when should I take MM, before or after workouts? Is it like that shit Brady Quinn spews, within 30 minutes after working out? Should I take it two or three times a day like it says or what?

The second question I have is how do you guys avoid those nasty lines that are entrenched in your shoulders when doing certain exercises (the calf raise machine, squat machine)? I really like those exercises, but I hate the look and feel on your shoulders afterward.

MM is supposed to be post workout, kind of like an extra meal. I personally don't think it's worth taking though, and as soon as I'm done with this batch I'm done with it.

Muscle Milk is *not* supposed to be post workout, it has too few carbs and an unfavorable slow and fast protein distribution. It's best used as a meal replacement shake and as a way to get healthy calories in a pinch. Muscle Milk Light is shit, it's marketing garbage. Go with the full fat Muscle Milk.

http://www.guinnessworldrecords.com/adjudications/071216_most_squats_in_one_hour.aspx

She did 5,135. That's an impressive feat, but does it have any benefits? Would it matter if you're doing that many? is it same as doing 100, 500, 1000, or 2000?

Benefits? It gets your face on the Guiness Book of World Records. Other than that, not really. I do tabata body weight squats as a conditioning exercise, but nothing in this sort of range. Her aerobic conditioning is stellar if she can do 5000+ in an hour, that's more than 1 a second.

[thekidfromLBC]

Gonna buy SizeonOn and SuperPump soon, any reviews from here?

[Reckless Fire]

Do you think it would be a good idea to do cardio on my off days? Or should I just rest?

[tech master]

well cardio should always be done to keep a healthy heart. its better to do cardio on off days rather than training days. you just don't need to do anything to extensive. 20-30 mins cardio 3x a week should be sufficient.

[HeaT]

well cardio should always be done to keep a healthy heart. its better to do cardio on off days rather than training days. you just don't need to do anything to extensive. 20-30 mins cardio 3x a week should be sufficient.

i agree mabye even 2 times a week is fine as well...

im outi

Roberth

[erco]

IMO, there are no benefits to long sessions of steady state cardio. None. Zero. Nadda. Well, I take that back, if you're training for a marathon, the Ironman or any other endurance event, there sure as hell are, but if you're not, then the previous statement holds.

1. You burn fat more efficiently with HIIT.

2. You can train both your aerobic and anaerobic energy systems with middle distance runs (400m, 800m). This also has the added benefit of increasing overall body vascularity otherwise associated with long distance running too.

3. Weight training has an equal, if not greater, impact on cardiac health.

[tondashocka]

I wanted to ask you guys about starting a new workout routine.

I have just started trying to get back in shape once again and so I must take things very slowly. I have started off by jogging about two miles per run, and I just got back into the gym for the first time in probably a year.

This is the workout I started with:

15 reps squat (1 to 3 reps --- one for my first time back in the gym)
15 reps deadlift
12 reps military press
25 reps row (1-3 sets)

I wanted to ask how many times a week I should be doing this routine, and also, what is a good inverse to this routine, that will work out opposite muscles and help with a complete workout routine?

[ChunLi]

This is simply for the goal of losing weight/fat.

What am I better off with? Low calorie/light bread or a high fiber bread with higher calories?

i.e.

Orowheat 100% Whole Wheat Bread - 100-110 calories a slice?

vs.

Sara Lee Delightful 100% Whole Wheat - 45 calories a slice bread?

[Reno]

IMO, there are no benefits to long sessions of steady state cardio. None. Zero. Nadda. Well, I take that back, if you're training for a marathon, the Ironman or any other endurance event, there sure as hell are, but if you're not, then the previous statement holds.

1. You burn fat more efficiently with HIIT.

2. You can train both your aerobic and anaerobic energy systems with middle distance runs (400m, 800m). This also has the added benefit of increasing overall body vascularity otherwise associated with long distance running too.

3. Weight training has an equal, if not greater, impact on cardiac health.

How big of an interval is recommended for HIIT cardio? Because right now I'm going for about 20 minutes, 2.5min at 3/4 speed and then going down to maybe 1/4 speed (fast enough that I have to powerwalk) for 30 seconds. When I first started doing this routine I had a tough tough time even making it to 20 minutes, but just recently I had no problems making it to 20, so I was thinking of either going for a longer period of time or just trying to go at full speed for a shorter period... like 2 min or so.

[fernando's nuts]

OK guys, a couple of questions.

The first is how often should I be drinking Muscle Milk? I bought the MM Light version two weeks ago (I'm trying to lose, but I still want to lift) and I have great results so far. I can lift about 20 pounds more on almost all exercises. So far I have lost some weight (I don't weigh, I judge by how much tighter I can close my belt).

The real question is when should I take MM, before or after workouts? Is it like that shit Brady Quinn spews, within 30 minutes after working out? Should I take it two or three times a day like it says or what?

The second question I have is how do you guys avoid those nasty lines that are entrenched in your shoulders when doing certain exercises (the calf raise machine, squat machine)? I really like those exercises, but I hate the look and feel on your shoulders afterward.


If you really are using it I can only see 2 scenarios for it.

1. When you know your not going to be eating for awhile, MM digests slowly, so it will help in preventing catabolism.

2. Again since it digests slowly take it before you go to bed for the same reasons above.

Their are much better proteins out there, I used MM in the past an the only thing I really liked about it was the taste. The servings/its profile are mediocre at best. Good protein powders?
Try Optimum Nutrition, or IGF Pro by Ergopharm, both have a solid nutrient profile and are good on the wallet.


Off topic to the original poster but: No one mentions sleep, you grow when you sleep, so TRY an get anywhere from 7-8 hours of sleep.

[Serpent]

Muscle Milk is *not* supposed to be post workout, it has too few carbs and an unfavorable slow and fast protein distribution. It's best used as a meal replacement shake and as a way to get healthy calories in a pinch. Muscle Milk Light is shit, it's marketing garbage. Go with the full fat Muscle Milk.



So you don't have a post workout "meal"? Matt Hughes uses MM for his.

To the issue of cardio: Boxers are probably the best conditioned athletes out there, and if you know anything about boxing it's they always make you run. Run, run, run and then run some more.

[Pat the Great]

So you don't have a post workout "meal"? Matt Hughes uses MM for his.

To the issue of cardio: Boxers are probably the best conditioned athletes out there, and if you know anything about boxing it's they always make you run. Run, run, run and then run some more.

boxers are the best conditioned...for boxing. different sports require different kinds of cardiovascular conditioning. not a whole lot of wrestling/MMA instructors will have their fighters out there running miles every day like boxing coaches do.

[Reckless Fire]

i agree mabye even 2 times a week is fine as well...

im outi

Roberth

So your saying maybe
Weights:MWF
Cardio: Tues. Sat?

I just want to run, Y'know? I feel like I run out of breath to quickly when I do. Plus it will help me with squats and clean and presses.

How often should fruit or fruit juice be consumed? I hear it is all good, but then I hear its got a lot of sugar. so....?

HeaT your one of the few who actually respond to the majority of my posts. Thanks.

[tech master]

So your saying maybe
Weights:MWF
Cardio: Tues. Sat?

I just want to run, Y'know? I feel like I run out of breath to quickly when I do. Plus it will help me with squats and clean and presses.

How often should fruit or fruit juice be consumed? I hear it is all good, but then I hear its got a lot of sugar. so....?

HeaT your one of the few who actually respond to the majority of my posts. Thanks.

Sunday + whatever day is convenient for you would probably be better. That way you're a little more recovered and don't burn as many calories you could be using to build muscle.

Juice is good, but fruits are better. its always better to eat the natural form of your goaled nutrition. I'd incorporate some type of fruit every day but not necessarily every meal. Juices are also concentrate so i wouldnt drink too much juice, but if you're stickin with fruits then you can intake more opposed.

Also i really don't think running would help too much with your leg workouts unless you focus on low weights and high reps and also do sprinting as a cardio work out.

[HeaT]

So your saying maybe
Weights:MWF
Cardio: Tues. Sat?

I just want to run, Y'know? I feel like I run out of breath to quickly when I do. Plus it will help me with squats and clean and presses.

How often should fruit or fruit juice be consumed? I hear it is all good, but then I hear its got a lot of sugar. so....?

HeaT your one of the few who actually respond to the majority of my posts. Thanks.

ya, whatever feels comfortable maybe thursday sunday cardio? tuesday sunday, thurs saturday, you have options...although what i recommend is having your cardio day always be AFTER your lower body day if you are doing a split...

i dont think fruit juice should be consumed at all really...

but i am an advocate of eating fruit, 2 servings a day minimum...usually that means 2 whole pieces of fruit apple + bananna, or orange + mango, etc...

and no problem...i try to get to everyone...

im outi

Roberth

[Ryad]

Sprinting HIITs are a killer...

[Soldier Zero]

i dont think fruit juice should be consumed at all really...

but i am an advocate of eating fruit, 2 servings a day minimum...usually that means 2 whole pieces of fruit apple + bananna, or orange + mango, etc...

Fruits almost after a good meal. The only juice I do drink occassionally is Tropicana's Healthy Kids OJ. It contains sugar, but not any high fructose corn syrup and has a decent amount of vitamins.

[erco]

How big of an interval is recommended for HIIT cardio? Because right now I'm going for about 20 minutes, 2.5min at 3/4 speed and then going down to maybe 1/4 speed (fast enough that I have to powerwalk) for 30 seconds. When I first started doing this routine I had a tough tough time even making it to 20 minutes, but just recently I had no problems making it to 20, so I was thinking of either going for a longer period of time or just trying to go at full speed for a shorter period... like 2 min or so.

Intervals are variable, I like 2:1 with maximum intensity. 2.5 minutes on seems like it would be too long for 100% effort.


So you don't have a post workout "meal"? Matt Hughes uses MM for his.

To the issue of cardio: Boxers are probably the best conditioned athletes out there, and if you know anything about boxing it's they always make you run. Run, run, run and then run some more.

Meal? I drink a carb&protein shake after I workout (not to mention a carb&protein drink during and before also), and then eat a full meal an hour after that. Again, MuscleMilk, while convenient, is not optimal after your workout. It simply doesn't have the carbs, nor does it have a good protein ratio for post workout. Your body is most ready to process carbs after a workout, specifically because of the way your body responds to insulin at this point. Also, who cares what Matt Hughes eats? Is he a nutritional biochemist? Does he have a phD in Kinesiology? If I did everything I saw on UFC All Access, I'd be drinking a Xyience energy drink right before I go into my Rich Franklin machine circuit.


Also, yeah, boxers run for 3-5 miles a day. You know what else they do? They spar, hit the heavy bag, and the focus mitts. Guess what, that's all HIIT. Maximum intensity for a short period (1 round), then take a break, and go back at it. Want an example? Here's what Aaron Pryor gave as his gym workout:

Warm-up: 20 minutes of full body stretching

Shadowboxing: 3 x 3 min rounds (30 sec breaks)

Limbering up (over/under rope): 3 x 3 minutes of bobbing and weaving . shoulder height rope, punching upward as you come under the rope always moving forward. 30 sec breaks

Sparring: 6-10 x 3 minute rounds. (30 sec breaks)

Heavy Bag: 4 x 3 minute rounds (30 sec breaks)

Jumping Rope: 9 minutes (30 sec break)

Floor Exercises: 25 minutes in total, push-ups, abdominal work, stretching

To Finish : Shower and Rest.


Which part of his day do you think had more carry over or affect on his ability to perform in the ring? Road work is a relic of the past, and you'll find that more and more trainers don't even really bother with it like they used to.

['SupêrioR'-TêCH]

Hey I'm looking for some suggestions/changes for my workout. I'm trying to push myself to the limit, get results fast. Also i'm too cheap/lazy to hit the gym so I workout at home.

I'm 5'7, 145lbs and trying to get a tight fit body (Tyler Durden like) with broader shoulders. Right now, my shoulders are small weak, upper traps oversized, beer belly gut (but i'm not fat), wide chest. I don't plan on bulking up then go for cardio later. I'd rather do it at the same time.

Here's my schedule..

8am - 2 eggs (1 without the yolk), 2 cups water
10am - steak or chicken with 2 spoons rice, 1 cup water
11am - muscle milk (1cup skim milk, 1 scoop)
12pm - workout
rear delt flyes.....8-10lb 3set 10 rep
lying rear delt plate swing (i don't know name)....5lb plate 3set 10 rep
lateral side raise....8-10lb 3set 10 rep
1 hand lateral side raise....8-10lb 1-2 set 7 rep
then I do freeweight cardio....2sets for 1hr
15 squats, 15 pushups, 60 jumping jacks, 10-15 incline pushups, 15 walking lunges, 25 (each leg) moutain climbers
----immediatley after (it's usually 1:30-2pm, I stretch for 10 min, then drink muscle milk (2cups, 2scoops)
3pm - steak or chicken 2 spoons rice, 1 cup water
5-6pm - same
8-9pm - may or may not eat
before I sleep - muscle milk
-------------------------------------
next day I eat the same stuff but I workout my abs.
reverse crunch 30 reps
weighted reverse crunch 30 reps
bicycle crunch 30 rep
reverse crunch with leg ups 30 reps
"that exercise when I'm in a pushup position without the pushup" 30 sec
then I do my "cardio workout" written above.
-------------------------------------
next 2 days I repeat, friday depends on my mood. But If I do workout, I do shoulders. Sat-Sun I eat the same stuff, but I usually drink a crap load of alcohol.

I've been doing this for about 2 months. I've gotten leaner muscle around my shoulders (although hardly noticeable to where I want to get it), but my beer belly still lives. I can feel a 6-8 pack abs, but I got flab on the sides and when I sit down.

I've also somewhat calculated my calorie intake to about 1200-1250 per day. Any help/suggestions? different workout routines/eating habits? Thanks.

[HeaT]

Hey I'm looking for some suggestions/changes for my workout. I'm trying to push myself to the limit, get results fast. Also i'm too cheap/lazy to hit the gym so I workout at home.



i would look a couple of pages back for some exercises you can do with free weights...as of right now i think you are doing too many sholder exercises...the sholders are not a very big muscle and it gets worked out in other exercises, so you might be overtraining them...

im outi

Roberth

[Reckless Fire]

how do you obtain this strength http://www.collegehumor.com/video:1803356
to me that is strength, one arm support. I guess the only way is through practiced condoning?

[vxnine]

So your saying maybe
Weights:MWF
Cardio: Tues. Sat?

I just want to run, Y'know? I feel like I run out of breath to quickly when I do. Plus it will help me with squats and clean and presses.

How often should fruit or fruit juice be consumed? I hear it is all good, but then I hear its got a lot of sugar. so....?

HeaT your one of the few who actually respond to the majority of my posts. Thanks.

it depends on what your goal is? if you are trying to lose fat then fruits/fruit juice aren't very good except in the morning when your glycogen stores are empty/really low

at night after or after a big carb meal its very likely that it will be stored as fat since all the liver's glycogen stores will most likely be full

[erco]

how do you obtain this strength http://www.collegehumor.com/video:1803356
to me that is strength, one arm support. I guess the only way is through practiced condoning?

Gymnastics.

[Reckless Fire]

Gymnastics.

Yeah I'm gonna do that in a few weeks (I found a place) do you think I should surrender weight lifting completely or try to alternate?

[PozerWolf]

BTW, I've been having strange problems with my back when weightlifting or even running.

However, I'm starting to do "back work outs" and hopefully that will fix my issue.

http://www.youtube.com/watch?v=LgUsXA4JX0w

Hope this works, unless someone has better ideas ;o

[erco]

BTW, I've been having strange problems with my back when weightlifting or even running.

However, I'm starting to do "back work outs" and hopefully that will fix my issue.

http://www.youtube.com/watch?v=LgUsXA4JX0w

Hope this works, unless someone has better ideas ;o

Upper or Lower back? What sorta issue? You're being very vague.

[didimau]

About a week and a half ago, my left wrist starting hurting and won't go away. It's not terrible pain, but more like annoying pain. I don't want to stop lifting and have since fixed bad form with a partner, but will this go away on its own?

[D'Nyc3]

OK what type of exercise will decrease the fat of your butt?

[vxnine]

About a week and a half ago, my left wrist starting hurting and won't go away. It's not terrible pain, but more like annoying pain. I don't want to stop lifting and have since fixed bad form with a partner, but will this go away on its own?

I'd give it time to heal. I had a similar problem when I first started lifting and I had to put off bench press for about a week.

I'm only assuming you got the pain from from benching but I'll go ahead and link you here anyways http://stronglifts.com/how-you-can-avoid-wrist-pain-from-the-bench-press/

OK what type of exercise will decrease the fat of your butt?
Doing exercises that target your butt will only make it appear bigger. If you want to get rid of the fat on your butt you're going to eat some wholesome food like oats chicken eggs etc instead of the microwave stuff and have a calorie deficit.

[Soldier Zero]

OK what type of exercise will decrease the fat of your butt?

Can't target body fat in one specific area, it reduces altogether at once. Lean protein meals with vegetables are a start and then weight training + cardio would burn off more fat. Also, drink water to flush out toxins that are released from the fat you lose.

[cain[e]]

Ok I'mma be straight with ya'll. I've recently developed an eating disorder. For the past three weeks I have barley hit the 1000 calorie mark. Everytime I force myself to eat I get sick. Really sick. to the point where I lose my appitite even more.

I've also had the urge to start working out again, but due to my poor nutrition I don't last very long and give up.

1)Is there anything that you guys can tell me about that would help with the whole me getting sick part? that seems to be the only thing that is holding me back whenever I try to eat somewhat normally.

2) and how long should I resume my normal diet before I began working out? I really don't wanna fuck anything up.

thanks.

[ssjbrydon]

;4846965']Ok I'mma be straight with ya'll. I've recently developed an eating disorder. For the past three weeks I have barley hit the 1000 calorie mark. Everytime I force myself to eat I get sick. Really sick. to the point where I lose my appitite even more.

I've also had the urge to start working out again, but due to my poor nutrition I don't last very long and give up.

1)Is there anything that you guys can tell me about that would help with the whole me getting sick part? that seems to be the only thing that is holding me back whenever I try to eat somewhat normally.

2) and how long should I resume my normal diet before I began working out? I really don't wanna fuck anything up.

thanks.



my brother had a similar problem a while ago. i dont know what your exact situation is but he was depressed and this led him to his eating disorder. there really wasnt much we could do. he eventually got over it but i believe you just gotta man up sometimes and do what you need to do to get what results you want.


also depends on what you are trying to gain as far as working out. mass? weight loss? cutting? you might not even need to eat more, just better.

[cain[e]]

Just trying to tone myself a little better, not trying to get extremely cut or anything. Yeah, ma horrible bout os seasonal dression has kicked in, and any food right now just makes me sick. Was wondering if anyone knew of anything I could try that wouldn't be so harsh on me, and at the same time keep my energy levels and nuitirents up.

[Pat the Great]

probably want to get counseling for that eating disorder before you do anything else. therapist + nutritionist two hit combo.

['SupêrioR'-TêCH]

would it be smart to mix whey with muscle milk?

[Soldier Zero]

would it be smart to mix whey with muscle milk?

Eh, I don't think there's anything wrong with it, but I don't see the need for it either.

[ProfessorS]

Question:

This summer I'm going to be going through the police academy. Every weekday we get up at 6 AM to run, swim or do aerobics. We don't do any lifting. They said within 3 weeks we'll be running over 5 miles a day easily.

Currently, I'm average-to above average strength for my size(5'7", 160 pounds). I lift about twice a week and do judo on the other two days. I normally don't run. My diet is alright, but I don't really put a whole lot of thought into it. Sometimes I only get to eat 2 meals a day. I'll also take a scoop of protein powder every day. Sometimes 2, it depends.

What's this academy workout going to do to my body? i.e. am I going to gain weight from putting on leg muscle or am I going to drop weight like crazy? I'd like to maintain my weight or perhaps even gain some due to the nature of my job. Should I keep lifting once we get out of the academy for the day? What should I eat?

[PozerWolf]

Upper or Lower back? What sorta issue? You're being very vague.
Oh sorry, I didn't know that there were certain parts of the back you can be having issues with.

I thought one back problem can be solved all the same way, but the work out vids I posted on working out your back is working for me, actually.

In general, it feels like I have some sores on my lower back and I'm unsure why.
I always have my back straight and watch how much I lift and such... it's kind of odd.
But when telling this to some dude at the Gym, he advise me to work out my back itself.

so far so good, or so I believe.

['SupêrioR'-TêCH]

Eh, I don't think there's anything wrong with it, but I don't see the need for it either.

Someone posted an article about drinking 2 100% whey protein drinks after working out (something to do with amino acids???) being very effective. But I also like the benefits of muscle milk.

Plus 100% whey is cheaper.

[Ryad]

yeah, I read something like that too... but I think they were talking about hydrolyzed whey in particular...

[denjin]

One of the things my friend used to tell me to convince me to work out was that working out was good for the mind.

So, a few things.

1. How much is enough for working out the mind?
2. I specifically want better reflexes and faster brainstorming. Anyone come across info on that?

[Ryad]

One of the things my friend used to tell me to convince me to work out was that working out was good for the mind.

So, a few things.

1. How much is enough for working out the mind?
2. I specifically want better reflexes and faster brainstorming. Anyone come across info on that?

umm...
the only way I could see working out as good for the mind, is in the sense that it is a stress-reliever and improves self-confidence...
Not in the sense that you will be more intelligent, have faster reflexes or faster brainstorming...

play ping pong or video games to practice your reflexes... anything that relies on using your reflexes... working out certainly doesnt...
I don't know what to tell you about brainstorming... I like to stick with the principle of 'If you want to get better at something, practice it over and over till you master it'... so brainstorm often and you will get better at it

[Soldier Zero]

It definitely relieves my stress.

[HeaT]

One of the things my friend used to tell me to convince me to work out was that working out was good for the mind.

So, a few things.

1. How much is enough for working out the mind?
2. I specifically want better reflexes and faster brainstorming. Anyone come across info on that?

well it is known to releave stress...

but this is strictly IMO...when you workout and have been working out for a while and are in really good shape, you feel differently you feel better, you are more healthy, more energy...when you feel really healthy and have more energy your mind can process things faster more efficiently, without as much effort...take for example trying to do something intellectual while you are stressed vs while you are not stressed...there is a big difference...now apply this to a greater degree...

i can also say that when i was taking creatine and had all that extra energy and was feeling on the top of my game (lifting wise and health wise), i was performing WAY better in school...i wouldnt need to study for tests, i would retain information from lectures, get better grades etc...

i dont know what or if any science can back this up but i have a feeling that somehow being healthy in the body sense has correlation with mental health...

im outi

Roberth

[Netology]

One of the things my friend used to tell me to convince me to work out was that working out was good for the mind.

So, a few things.

1. How much is enough for working out the mind?
2. I specifically want better reflexes and faster brainstorming. Anyone come across info on that?


do word puzzles, math exercises, read philosophical treaties (or anything analytic that interests you), do logic puzzles, etc...

working out 'clears your mind' cause you gotta focus on one thing, it's like a meditation of sorts, plus the biochemistry that is involved releases endorphins so it makes you happy...but it won't make you smarter or a quicker thinker...

you gotta actually exercise the mind directly

[denjin]

...i was performing WAY better in school...i wouldnt need to study for tests, i would retain information from lectures, get better grades etc...



HeaT, you ALWAYS got good shit to say, man. Thanks.

For the record, I was asking for stuff like HeaT was saying. Oddly, from what you guys have been saying, I guess those "scientific results" weren't as popular as I thought.

Thanks for all the info on the "do more puzzles" type stuff. I try to be more and more openminded about stuff like that.

Anyway, so, I guess this is to HeaT only 'cause he seems to be the only one that has benefited. When you were doing better in school, that was a full workout regiment I take it? Not just random aerobic or random lifting, but a full-blown workout?

[erco]

Exercise encourages release/production of serotonin and dopamine. Serotonin helps regulate your mood, makes you feel relaxed and unstressed, and less aggro. Dopamine release is associated with cognitive awareness, and motivation. MDMA (ecstasy) is a seratonin reuptake inhibitor, meaning it floods your system with serotonin, which explains the euphoria and happiness you get from dropping e. Opiates (heroin, morphine) act by increasing dopamine levels.

[HeaT]

Anyway, so, I guess this is to HeaT only 'cause he seems to be the only one that has benefited. When you were doing better in school, that was a full workout regiment I take it? Not just random aerobic or random lifting, but a full-blown workout?

np, i try to answer questions that i know, that are unique, or good questions...

ya it was a full blown work out...i had a program/routine...

i was lifting 4 days a week and doing 2 days cardio...supplement wise i was taking creatine and protein and eating fairly healthy...

im outi

Roberth

ps...and from ecro's post, he talks about the science of exercising and why you might be feeling better overall...im sure serotonin and dopamine also affect how and the way you think, like he is implying from the info in that post, if you getting healthy doses of them...

[Soldier Zero]

Well on an unrelated note, went to the gym tonight and had a good workout, but despite doing hw for the last 4 days I still have a load due tomorrow. This may result in no sleep which I really hate.

Never done it before, but I hope I pull through well.

[Soldier Zero]

2 questions for anyone.

First, what does a pull up behind the neck (like Will Smith does in I Am Legend) do differently?

Second, if I fill a bottle of hot green tea from the dining hall and put in my dorm fridge, is that fine? It would be great if I could do that.

[Reno]

I gotta agree, every since I started going to the gym seriously (June of last year) I've had a lot more confidence, more energy at work (before I would very drowzy and required coffee with sugar just to stay away) and overall I lead a happier life now.

Any tips on stretching? I tend to do it after my workouts and during them too. i.e. for squats I would do ankle rotations and stretch out my thighs between sets to keep my legs "warm", etc. Anyone do anything differently?

[defcon]

First, what does a pull up behind the neck (like Will Smith does in I Am Legend) do differently?

yea, i want to know too. i do a lot of pullups normally (usually about 20-25 in a max set), but that behind the neck shit owns me mad hard. i can get like 3 to 5 max, lol. for some reason i feel it a lot in the traps, which doesn't make sense because you're pulling down, not pushing up.

[HeaT]

2 questions for anyone.

First, what does a pull up behind the neck (like Will Smith does in I Am Legend) do differently?

Second, if I fill a bottle of hot green tea from the dining hall and put in my dorm fridge, is that fine? It would be great if I could do that.

do this, hold your hands straight up in the air like you are going to do a pull up...now from that position pull your arms back so that your palms are behind your head (while your arms are still up)...now pull your arms down like you are doing a pull up (sort of like you are doing an imaginary dumbell press)...and feel what muscles are being used while you are pulling your arms down...

now do the same thing but have your palms in front of your head like you are doing a normal pull up...and pull your arms down in the same fashion...

do you notice the difference???

im outi

Roberth

[erco]

I gotta agree, every since I started going to the gym seriously (June of last year) I've had a lot more confidence, more energy at work (before I would very drowzy and required coffee with sugar just to stay away) and overall I lead a happier life now.

Any tips on stretching? I tend to do it after my workouts and during them too. i.e. for squats I would do ankle rotations and stretch out my thighs between sets to keep my legs "warm", etc. Anyone do anything differently?

Start your workouts with dynamic stretches to warmup. Static stretching has an adverse effect on max strength. In between sets, I like to sit and contemplate why I'm such a sack of shit and how the next set is one more step away from being a sack of shit. If I wanted to keep blood flow up between sets, I'd just pace and shake my legs and hop around a bit. I do all my static stretching after I workout.

yea, i want to know too. i do a lot of pullups normally (usually about 20-25 in a max set), but that behind the neck shit owns me mad hard. i can get like 3 to 5 max, lol. for some reason i feel it a lot in the traps, which doesn't make sense because you're pulling down, not pushing up.

Makes perfect sense actually. Your traps help keep your shoulder blades nice and stable. When you do behind the neck pullups (which I don't recommend btw), you have to engage your traps to pull your shoulders back and they have to tense to keep everything rigid.

[killerluck]

Could someone tell me which protein shake is better? Syntha-6 or Nitrotech? Someone told me S6 has different types of protein, which makes it better. But it also has 100 more calories than NT. So which should I take? Thanks

[tech master]

neither. syntha6 tastes hella good, but its too expensive.

[killerluck]

neither. syntha6 tastes hella good, but its too expensive.

i got 2 3lb bottles for $58 after the gold card savings and the BOGO. What protein do you recommend?

[tech master]

everyone likes Optimum Nutrition (extreme milk chocolate seems to be the fav). 71 servings (5lbs) for like 40$ online. Store bought protein is too expensive, you should try shopping online. I bought the 10lb bag (140+servings) for 75. Always compare lbs to servings because some proteins require more scoops. The website i use actually has the choco mint 5lb for 20.99 right now. Of course don't forget theres gonna be shipping charges, but still better than goin to GNC or what not. Plus you don't have to wait til the first week of the month or BOGO specials

[erco]

Generally, MuscleTech/Iovate products are overpriced. BSN is okay, not great. Syntha-6 is a protein blend + fat blend, iirc. A better, and probably cheaper alternative, would be MuscleMilk. Please note, these are not workout proteins, and are better used as meal replacements or as a way to get extra calories into a day.

[tech master]

I think its time for a new stack.

I've done the BSN stack:
-NO Xplode
-Cell Mass
-Nitrix


I've Used Universal Products
-Animal Pump
-Shock Therapy+Storm (i used this the most)

Now I want to try controlled labs products. Purple Wrath, White Flood, Green Mag (i've tried this too) Etc

Has anyone tried the CL stack AND the other stacks i've taken? how is it compared to them? BSN gave me the biggest kick, but i had the best workouts and gains off the Shock therapy+storm combo.

[erco]

Save yourself some money. Get an ECA stack, some creatine, maybe beta-alanine, toss in some sug