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

[Slide]

My friend does that with the curved bar. He straightens out vertically, then bends close toward his forehead.

I thought those were Skull Crushers?

TehNewGuy: chicken under the sea chunk light tuna.

thedude.com: Yes, that's it right there.

everyone else: Thanks for the other input too.

[thedude.com]

sighh now i need to train myself is using barbell . barbell is the bomb .

[Javi]

My friend does that with the curved bar. He straightens out vertically, then bends close toward his forehead.

Right now I tried benching again about after 2 or 3 weeks when I did it. Problem was doing my sets was a lot more difficult and I kept feeling my triceps being used. What can I do to isolate my chest? I wanna get back to my regular sets I was doing before and then increase weight in about a week and a half.

compound exercises > isolation exercises

[FallingEdge]

Here is the body style I want to achieve...

http://i18.photobucket.com/albums/b123/ReyReyRocks/AJ%20Styles/AJ.jpg
http://www.gerweck.net/ajstyles.jpg

I'm sure I can achieve this without supplements. I have no problem taking them, I just don't wanna go crazy with it :wgrin:

[Soldier Zero]

I thought those were Skull Crushers?

Nvm, I guess I was picturing it wrong.

compound exercises > isolation exercises

Gotcha, thanks.

[denjin]

What are compound exercises?
What are isolation exercises?

[Romie]

What are compound exercises?
What are isolation exercises?

Compound exercises work a lot of muscle groups, isolation targets only one area.

Like bench press hits chest, shoulders, and triceps. Flys hit only pecs.

[thedude.com]

what are the big muscle group and the small muscle group ??

[Romie]

what are the big muscle group and the small muscle group ??

I don't really understand the question, are you talking about muscles being grouped together while working out, or muscles being made of smaller sections?

[TheIlluminati]

I've been bulking for a while now, looking to start cutting.

I've tried searching the thread...

Anyone have any tips? Caloric intake, type/duration of cardio, etc? Do you keep lifting as you're cutting, and if so, how much/what kind of lifts?

I'm thinking of aiming for losing 1% of my weight a week. I don't know if this is right, but I'm thinking that I should be doing compound lifts (like I've been doing for bulking) as to stimulate the maximum amount of muscle, but that actual weight training sessions should be reduced to two, maybe three times per week, with the other days doing 30-45 minutes of cardio.

Does that sound about right? Should I be doing more/less cardio, more/less lifting, protein intake... and is boxing on a heavy bag good cardio for cutting?

Much thanks to all you guys-- I could be in better shape, but it'd definitely be a lot worse without this thread.

[Soldier Zero]

How many times should I do each muscle group a week? Right now I'm doing everything twice.

Mon & Fri - Biceps and chest
Tues & Thurs - Triceps and shoulders
Wed - Back and hammer curls

Is that alright? I'm considering following this til the end of June; each of those is probably at least 2 different exercises for each muscle.

[Hellion]

Here's what I'm doing right now:
Week 1
Mondays, Wednesdays, Fridays
Pushups:4x15
Situps: 4x15
Pullups: 3x10

Running
Monday 3 Miles
Tuesday 5 Miles
Thursday 4 Miles
Friday 3 Miles
Saturday 2 Miles

Swimming
4-5 Days per week
Week 1 swim 15 minutes straight
If you can't get to a pool, ride a bike twice as long

Each week you'd either add 5 to each set or add a whole other set
You do each exercise without rest between each set, rotating through various
exercises like, 1 set pushups, 1 set situps, 1 set pullups, so on.

Week 13 would look something like this:
Mon Wed Fri
Pushups: 20x20
Situps: 20x20
Pullups: 4x10
Dips: 10x20

Run
Monday 6 Miles
Tuesday 6 Miles
Thursday 6 Miles
Friday 6 Miles
Saturday 6 miles

Swim continously for 75 minutes

I can run forever at my 6.5 mph pace, can run 5 miles in 45 minutes, but I can't run 6 miles just yet every other day, the stress on my lower legs would be too great, one of those things you gotta build up. (though I am getting used to it)
Can do over 111 situps in 2 minutes (Navy standard testing) (yeah it's low :p)
Can do 80 pushups in 2 minutes, but they're sloppy (one reason I'm jumpstarting this stuff from the beginning)
Can run the mile and a half in 9:44 secs (for my age group that's considered okay)
No need to do pullups, but I can do about 10.

For all of those exercises, I can't do them back to back to back to back, so I want to build up the endurance really so I can keep going.
Done this before but I'm getting lazy, but can always whip myself back into it though.

[thedude.com]

I don't really understand the question, are you talking about muscles being grouped together while working out, or muscles being made of smaller sections?

i don't know , i got advice from a trainer . my question is similar to soldier zero .
can i train 3 body parts in a day ?

each day you train 2 parts of the muscle , 1 of it is the big muscle group and the smaller muscle group .

[adonis_minus_20]

How many times should I do each muscle group a week? Right now I'm doing everything twice.

Mon & Fri - Biceps and chest
Tues & Thurs - Triceps and shoulders
Wed - Back and hammer curls

Is that alright? I'm considering following this til the end of June; each of those is probably at least 2 different exercises for each muscle.

Everything that I've read and researched says to do each muscle group only once a week, and that's what people here have said as well. Previously, I was lifting every other day and hitting the same muscle groups once every 2 days. I think I was overtraining. I don't do cardio regularly anymore, because I was losing too much weight too quickly. I play Pump It Up (like DDR), usually a couple of times a week for a couple of hours each session (which is a hell of a cardio workout). Now I do the following for the lifting:

Sun - Chest and Biceps: 3x8 incline bench, 3x8 biangular incline bench, 3x8 flys, 3x8 curls, 3x8 dumbbell curls, also 3x20 leg raises and 3x40 weighted crunches

Tues - Back and Triceps: 3x8 shoulder press, 3x8 biangular shoulder press, 3x8 rowing, 3x8 biangular rowing, 3x8 lat pulldown, 3x8 biangular lat pulldown, 3x8 triceps extension, 3x8 triceps type pulldown, also 3x20 leg raises and 3x40 weighted crunches

Thurs - Legs: 3x8 glut leg extension (3 sets each leg), 6x8 leg press type squats, 3x8 leg extensions hamstrings & quadriceps, 6x8 leg curls calves, 6x8 thigh crunches, also 3x20 leg raises and 3x40 weighted crunches

Another thing I started doing that helped me, from things I've read, was to start doing warm up sets. So I'll do my first set for each lift with maybe half my regular weight, and then do a second increasing the weight to like 2/3 my regular weight. On the third set, I'll use my real weight. After those muscles are warmed up, then I won't do the warm up sets for subsequent lifts.

One thing I noticed from doing less lifting sessions, is that I'm able to be more intense and focused in my workouts. Also, my workouts don't last longer than 30 - 45 minutes tops, which helps because since it's not a marathon session, I'm able to give everything I have on each lift and be more productive. I also don't dread going to the gym, and I'm not tired all the time like I was before. I'm also seeing results, so I'm happy.

Jim

[hn2682]

......

Week 13 would look something like this:
Mon Wed Fri
Pushups: 20x20
Situps: 20x20
Pullups: 4x10
Dips: 10x20

Run
Monday 6 Miles
Tuesday 6 Miles
Thursday 6 Miles
Friday 6 Miles
Saturday 6 miles

Swim continously for 75 minutes

I can run forever at my 6.5 mph pace, can run 5 miles in 45 minutes, but I can't run 6 miles just yet every other day, the stress on my lower legs would be too great, one of those things you gotta build up. (though I am getting used to it)
Can do over 111 situps in 2 minutes (Navy standard testing) (yeah it's low :p)
Can do 80 pushups in 2 minutes, but they're sloppy (one reason I'm jumpstarting this stuff from the beginning)
Can run the mile and a half in 9:44 secs (for my age group that's considered okay)
No need to do pullups, but I can do about 10.

For all of those exercises, I can't do them back to back to back to back, so I want to build up the endurance really so I can keep going.
Done this before but I'm getting lazy, but can always whip myself back into it though.


400 pushups in 20 sets?! Isn't that too much. 6 miles a day too O_O. Are you like a robot or something

[denjin]

I've found that when I make my workouts shorter, I enjoy it more. Yeah, I'm probably cheating myself, but if I hate what I'm doing, I stop doing it. So it's a trade-off.

Anyway, it seems like 7 types of workout seems to be the way to go.

Like,
Pushup 3x8
Bench 3x8
some other 3x8
some other 3x8

some other 3x8
some other 3x8
some other 3x8

7 different things. Is that right? I've been doing this, and it keeps me happy.

[Slide]

TehNewGuy: chicken under the sea chunk light tuna.

TehNewGuy, let me correct myself here.
I think it was actually Starkist(whatever one that has that blue albacore tuna guy on it) and Bumblebee chunk light tuna.

[HeaT]

something interesting ! When i was working at the UofA gym, my boss (who has a masters in health, and trains athletes) said that new studies show that working out opposing muscles groups (ex. bicepts + tricepts one day or chest + back another day) generates more muscles growth...

i found this interesting...

im outi

Roberth

[Soldier Zero]

snip

Alright, so each one should be given its own individual day? 2 or 3 exercises enough?

My one thing is biceps. I can do concentrated curls (4 sets of 12) and feel my biceps pumped up a lot. The next day they're slightly bigger, but I'm hardly sore.

Also, what do is best for straight bar curling?
Either:

A. Doing 4 sets of 12 with a weight I'm comfortable with.

OR

B. Rep the bar 5 times, add 5 lbs to each side and another 5 reps, do that again til I can't do 5 reps. Then after I hit the maximum weight, take 5 lbs off each side and do 5 reps, do that until I'm left with just the bar and rep it 5 times.

I think B. is called burn out sets or something, not sure though, but I'm not sure which would be best to do for biceps.

[Javi]

I've been bulking for a while now, looking to start cutting.

I've tried searching the thread...

Anyone have any tips? Caloric intake, type/duration of cardio, etc? Do you keep lifting as you're cutting, and if so, how much/what kind of lifts?

I'm thinking of aiming for losing 1% of my weight a week. I don't know if this is right, but I'm thinking that I should be doing compound lifts (like I've been doing for bulking) as to stimulate the maximum amount of muscle, but that actual weight training sessions should be reduced to two, maybe three times per week, with the other days doing 30-45 minutes of cardio.

Does that sound about right? Should I be doing more/less cardio, more/less lifting, protein intake... and is boxing on a heavy bag good cardio for cutting?

Much thanks to all you guys-- I could be in better shape, but it'd definitely be a lot worse without this thread.

Pretty simple - burn more calories than what you take in. You should keep lifting, and lift heavy. As you get more into your cutting cycle, you will inevitably get weaker. But keep lifting heavy.

As for me - I'm in a cutting cycle. Start weight is 215. Target weight was 200. I'm about 198-199. Still 4-5 weeks to go.

My routine is as follows:
Monday: Chest & Abs; 30 mins Cardio
Tuesday: Back (Biceps as part of compound), 5-15 mins HIIT Cardio (High Intensity Interval Training)
Wednesday: Legs & Abs
Thursday: Shoulders & Triceps, 5-15 HIIT Cardio
Friday: Biceps, Abs, anything I feel I need (wrists, forearms, blah blah), 5-15 HIIT Cardio

13 mins currently for HIIT, it increments by week. It also aids in preventing a plateau in weight loss.

I limit my lifting to about 30-45 mins a day, I don't really need much more than that.

I estimate I probably burn about 3000 calories a day or so. I take in about 2000-2400. I keep my diet to just about poultry and fish, no-starch veggies and fruit on the weekdays and on Sunday. Saturday is my cheat day to eat whatever the hell I want, to help keep my metabolism high (by not letting it adjust to a lower caloric intake). On Sunday I tend to take in a bit more carbs than usual, but stick to chicken or fish usually. All in all, I say lower the carb intake, raise the protein/fat ratio a bit higher.

It's worked for me so far - I've lost about on average 2.25 lbs a week. Hell, I might even make it to 190 if things turn out well! My strength is starting to weaken a tiny bit, but that's to be expected in a cutting diet. In the end, you'll wind up doing what works right for you. But in order to cut, I believe that both diet and excercise must work hand in hand.

[Romie]

Started Superdrol today. Tomorrow's gonna be my first workout day since beginning, so I'm just gonna go to work and see how I feel. I'll keep you guys updated.

My dosage:

10mg ED first week
20mg ED second week
20mg ED third week

I might bump up to 20mg in a few days if I don't notice any visible sides. Gonna get my bp taken evey few days. 1g milk thistle ED and 1g hawthrone berry ED.

Nolva 40/30/20/10 for PCT, same deal as it always is.

[TheIlluminati]

HIIT

Exactly what I was looking for, excellent. Just one thing about HIIT; how exactly are you doing it? From the research I've done it's often recommended as sprinting->walking; in what proportions are you doing it?

Javi or anyone else, any thoughts on boxing as cardio?

[thedude.com]

i'm not so sure about weight training , help me out , i'm scared that my training could be done wrongly .

day 1 : back , traps and lats

day 2 : cardio

day 3 : chest

day 4 : biceps , shoulder and abs

day 5 : triceps and legs

day 6 and 7 : rest

[MagnusMadness]

I've been bulking for a while now, looking to start cutting.

I've tried searching the thread...

Anyone have any tips? Caloric intake, type/duration of cardio, etc? Do you keep lifting as you're cutting, and if so, how much/what kind of lifts?

I'm thinking of aiming for losing 1% of my weight a week. I don't know if this is right, but I'm thinking that I should be doing compound lifts (like I've been doing for bulking) as to stimulate the maximum amount of muscle, but that actual weight training sessions should be reduced to two, maybe three times per week, with the other days doing 30-45 minutes of cardio.

Does that sound about right? Should I be doing more/less cardio, more/less lifting, protein intake... and is boxing on a heavy bag good cardio for cutting?

Much thanks to all you guys-- I could be in better shape, but it'd definitely be a lot worse without this thread.


Workouts while cutting vs bulking shouldn't really change...the diet changes not the workouts...you change the workouts and/or cut back on the volume (provided volume wasn't out of control to begin with) and you are going to lose serious amounts of strength in the process. Don't want ur bench to go down while cutting?? Keep B E N C H I N G. I've been cutting for a minute now and I can now deadlift MORE weight....Strength is a product of neural adaptation....not so much mesomorphic.

As for caloric intakes....that varies person to person dependant upon metabolism and current weight/BF % etc. Before you cut cals per say....clean them up. Make sure ur diet is full of good cals and not empty ones...then start cutting them back slowly until you start to lose that 1% of ur bodyweight a week and keep it there until it's necessary to cut cals more to achieve the same desired result.

And HIIT cardio is very good....

[scrub_4_life]

after my workout sessions i finish my targeted area with a failure-set ,ex. if im working on arms i end every session doing concentrated curls to failure, is that over-training my muscle or does it actually help

[thedude.com]

why HIIT is good ?? i do this without a good reason ? will it lose muscle ??
can i do it after weights which already depletes the glycogen in the muscles .

[Romie]

why HIIT is good ?? i do this without a good reason ? will it lose muscle ??
can i do it after weights which already depletes the glycogen in the muscles .

Cause it keeps your metabolism up longer than doing regular cardio. And yes, you can do it after weights, it shouldn't take more than 20 minutes.

[thedude.com]

ok !

BUT do not do HIIT after leg trainings right ?? ( quads , hams , glutes and calves )

thx my work plan is complete ...

[Romie]

ok !

BUT do not do HIIT after leg trainings right ?? ( quads , hams , glutes and calves )

thx my work plan is complete ...

No, your legs would be burned out.

I can barely walk after leg workouts, much less run.

[MagnusMadness]

Everything that I've read and researched says to do each muscle group only once a week, and that's what people here have said as well.

Jim


I never said that....because it's completely false....there are tons of great workout programs that hit muscles more than once a week....push/pull/legs....upper/lower...full body routines... Elite fitness experts like mike boyle and alwyn cosgrove are completely against body part splits and working muscles only once per week. If you want to get REALLY technical then you can say that no muscle gets worked only once per week even during body part splits....for instance...shoulders get hit EVERY upper body workout....lower back is used during squats and deadlifts and every other exercise where you are using the lower back as a stabilizer...The body works as a whole regardless of how much a person tries to "isolate" muscles..

I don't advocate against body part splits when put together correctly/optimally...but I will continue to switch between upper/lower splits and full body routines on a regular basis. While also switching between training for size and training for strength. I recommend you all do the same, so as to avoid a state of homeostasis.

[Romie]

I don't advocate against body part splits when put together correctly/optimally...but I will continue to switch between upper/lower splits and full body routines on a regular basis. While also switching between training for size and training for strength. I recommend you all do the same, so as to avoid a state of homeostasis.

I respectfully disagree. I'm an advocate of training splits, each bodypart once a week. Technically, what you said before about using stabalizer muscles in different workouts are true, I believe in direct training each bodypart once a week.

As for homeostasis, I avoid it by using different intensity techniques, supersets, triple supersets, slower reps, you know the drill. Just switch it up once in a while. I don't really like switching between mass and strength training because both can be achieved at the same time.

But we're all different, just do what works for you.

[Soldier Zero]

What can I do for my biceps? I did concentrated curls & regular curling (palms facing slightly away) and I did my sets & reps. They weren't easy, but it's 2 hrs later and they feel like they're back to full strength with barely any sorenesss; size seems regular again.

[mr. newbie]

when u say burn more than i eat how do i measure how much i burn? it doesn't mean go on the treadmill till i burn 2000 calories right?

[thedude.com]

Mr newbie .

prework out meal must not exceed 400 cals .

you can burn 500 cals in work outs .
you can burn 200+ calories at the treadmill for 20 mins after weights .

all i knew is that weights burn more calories , but how much does it burn withing 30-45mins ? i want to know this .

[Javi]

Exactly what I was looking for, excellent. Just one thing about HIIT; how exactly are you doing it? From the research I've done it's often recommended as sprinting->walking; in what proportions are you doing it?

Javi or anyone else, any thoughts on boxing as cardio?

I do HIIT in 30-second intervals. 30 secs on a casual pace, 30 seconds at 90% effort. I started at 5 mins per cardio exercise, increase one minute every week. HIIT really wears you out, so take caution.

Boxing can be cardio, but not the punching bag. That builds strength.

[Javi]

What can I do for my biceps? I did concentrated curls & regular curling (palms facing slightly away) and I did my sets & reps. They weren't easy, but it's 2 hrs later and they feel like they're back to full strength with barely any sorenesss; size seems regular again.

Nothing happens overnight. Give it a few weeks or even a few months to start noticing results. I like preacher curls, they really kick my ass.

[kal el]

Elite fitness experts like mike boyle and alwyn cosgrove are completely against body part splits and working muscles only once per week. If you want to get REALLY technical then you can say that no muscle gets worked only once per week even during body part splits....for instance...shoulders get hit EVERY upper body workout....lower back is used during squats and deadlifts and every other exercise where you are using the lower back as a stabilizer...The body works as a whole regardless of how much a person tries to "isolate" muscles..

i actually just recently bought an issue of Men's Health (May 2006 issue) and there's a very informative article called "Inside The Muscle Laboratories" where Cosgrove explains why he prefers total body workouts done 3x a week over bodypart training.

here's a section of the article:

"In multiple studies, researchers at the University of Texas Medical Branch in Galveston have reported that muscle-protein synthesis is elevated for up to 48 hours after a resistance-training session. So if you work out on Monday at 7 pm, your body is in muscle-growth mode until Wednesday at 7 pm. After 48 hours, though, the biological stimulus for your body to build new muscle returns to normal."

"The idea [behind bodypart training] is to divide the body into specific muscle groups, or body parts, and dedicate an entire session to working each individually. For example, you might perform excercises for your chest on Monday, your back on Tuesday, your shoulders on Wednesday, and so on. Even though you're training daily, each muscle group is targeted only once a week. So, in essence, those muscles grow for just 2 days out of every 7. With total-body workouts, though, you work each muscle more often. 'When you train a muscle three times a week, it spends more total time growing,' says Cosgrove."

i was initially skeptical as bodypart training is pretty much bodybuilding dogma. however, i gave the article a thorough read and i must say, it's probably one of the most sensible pieces i've ever read. it's not to say that this is the only way to train, but certain goals require different methods of training.

i've been on Cosgrove's routine for about 2 and a half weeks now, and i've never felt better. i have more energy, i'm considerably leaner and more muscular than when i was doing bodypart splits and my strength is the same, if not better.

:rock:

[Slide]

So that's what HIIT is?

Example being sprinting for 30 secs, then walking for another 30?

In the Army we do excersises called 30-60s, where you [sprint flat out for 30 secs, walk for 60 secs] repeat bracket. For a very long time.

Now 60-120s, that shit breaks you off when you flat out sprint for 60 secs.

Over where i am right now, i've cut my cardio down to gain mass. Also it's toooooo hot to be outside running so you gotta do cardio early in the morning. But i think i might start doing 30-60s again. Those were one of my favorite excersises to do back in the training days.

I actually did not now how beneficial HIIT is. But 30-60s i will be doing now.

Haha the way people sprint is mad personal(as far as form). Everyone has their own sprinting form. That's one of the little things i like about sprinting.

[Ryumexicano]

I can't believe how much my biceps hove grown. I feel excited because I have never had biceps brachii that big :P And for the first time in some months, yesterday, I felt my biceps sored and every time I tried to do another curl thing, I felt like needles penetrating my bone humerus :S Is that normal? Is that a sign that I over trained over the weekend or that day?

Ryumexicano

www.comboadictos.net

[MagnusMadness]

i actually just recently bought an issue of Men's Health (May 2006 issue) and there's a very informative article called "Inside The Muscle Laboratories" where Cosgrove explains why he prefers total body workouts done 3x a week over bodypart training.

here's a section of the article:

"In multiple studies, researchers at the University of Texas Medical Branch in Galveston have reported that muscle-protein synthesis is elevated for up to 48 hours after a resistance-training session. So if you work out on Monday at 7 pm, your body is in muscle-growth mode until Wednesday at 7 pm. After 48 hours, though, the biological stimulus for your body to build new muscle returns to normal."

"The idea [behind bodypart training] is to divide the body into specific muscle groups, or body parts, and dedicate an entire session to working each individually. For example, you might perform excercises for your chest on Monday, your back on Tuesday, your shoulders on Wednesday, and so on. Even though you're training daily, each muscle group is targeted only once a week. So, in essence, those muscles grow for just 2 days out of every 7. With total-body workouts, though, you work each muscle more often. 'When you train a muscle three times a week, it spends more total time growing,' says Cosgrove."

i was initially skeptical as bodypart training is pretty much bodybuilding dogma. however, i gave the article a thorough read and i must say, it's probably one of the most sensible pieces i've ever read. it's not to say that this is the only way to train, but certain goals require different methods of training.

i've been on Cosgrove's routine for about 2 and a half weeks now, and i've never felt better. i have more energy, i'm considerably leaner and more muscular than when i was doing bodypart splits and my strength is the same, if not better.

:rock:


Thx for the backup kal el lol.

A lot of people don't know this....but lou ferigno did full body routines 3 times a week....When I start working at fitness together exclusively I will go to 2 a days full body routines 3x a week.

[denjin]

So, in essence, those muscles grow for just 2 days out of every 7. With total-body workouts, though, you work each muscle more often. 'When you train a muscle three times a week, it spends more total time growing,' says Cosgrove."[/I][/B]

Does this translate into longer workouts per session?

Can you guys give some solid examples? Day 1 do this, day 2 do this, day 3 go back to day 1.

I too have heard of the 48 hours thing. That's VERY intriguing. Hm.

[red_plague]

So I've been a longtime lurker in this thread, and now I'm finally getting off my butt to post a question. If I'm going to be using creatine for sure can I get away with using NO2 AND a thermogenic at the same time, or will they work against each other? I've been reading that they will work against each other, but I was wondering what some of you guys do. I'm going to be cutting, so I'm assuming I should hold off of the NO2 until I go back to bulking?

[thedude.com]

i cheated today :( , what should i do ......

i had BBQ buffet ....

[red_plague]

^Don't stress over it, but don't let it happen again.
...
I found out the answers to my previous question, it's an obvious answer lol.
N02 for bulking, thermogenics for cutting (duh). But is there any point in taking creatine when cutting?

[Romie]

Day 4 of Superdrol; still at 10MG ED.

The Good:

More vascular. Might be the warm weather, but the veins in my arms are jumping out.

The Bad:

Nothing negative to report yet.




Hopefully I shed some bodyfat on this cycle. I don't really care about gaining muscle, as long as the SD does it's job of preserving it, I'll be happy. I'm dieting BTW. 500cals below maintainence (don't wanna go too low). Not doing any cardio, don't want ot burn too many carbs, I'll feel dead.

[MagnusMadness]

Does this translate into longer workouts per session?

Can you guys give some solid examples? Day 1 do this, day 2 do this, day 3 go back to day 1.

I too have heard of the 48 hours thing. That's VERY intriguing. Hm.


No it doesn't.....workouts should still be around an hour....but you do less per muscle....you stimulate growth....but don't just kill it...I used to do upper lower splits..here's a sample workout

Upper day 1:

Bench press
Dumbell Rows
Military Press
Pull Ups

Superset Incline Flies and Reverse Flies
Superset Barbell Curls and Overhead Extensions

[Soldier Zero]

Nothing happens overnight. Give it a few weeks or even a few months to start noticing results. I like preacher curls, they really kick my ass.

It's been a month and a half since I've been doing biceps like this so I'm just expecting them to be a bit bigger than I expected. Preacher curls? Details on them such as how to do them and why they're good?

[opticallyinviz]

Preacher curls are actually really bad for your elbows over extended periods of time... don't do them every arm workout.

personally i might do 3 sets of a curls a week, they get enough indirect work

[kal el]

Does this translate into longer workouts per session?

Can you guys give some solid examples? Day 1 do this, day 2 do this, day 3 go back to day 1.

I too have heard of the 48 hours thing. That's VERY intriguing. Hm.

here's the article from the May 2006 issue of Men's Health:

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=total.body&conitem=f8fb200525cca010VgnVCM100000cfe793cd____

and here's the routine Alwyn Cosgrove designed (which was an inset in the article):

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=total.body&conitem=f8fb200525cca010VgnVCM100000cfe793cd____#

it typically takes me 90 minutes of total lifting for the entire week. so that's roughly under 30 minutes per resistance training session.

in case you don't see it, Cosgrove recommends different sets/reps per training day. for instance, on Monday you'll do 4 sets of 5 reps; Wednesday will be 2 sets of 15 reps; Friday will be 3 sets of 10 reps.

it's all explained in the article.

oh. and by the way, i do interval cardio on the days i'm not lifting.

:rock:

[thedude.com]

i felt good on today's workout ! fooooo~
i trained my backs and forearms .

here's some motivation
http://www.youtube.com/watch?v=NMVxhQmMI8o&search=Hard%20Gay

Fooooooooooooo~

[Rhio2k]

I usually train like this:

Sunday night: Triceps, Chest, abs

monday night: Biceps, Back, Shoulders

tuesday night: Hamstrings, quads, calves

Wed: nothing, cardio optional

thurs: Sunday's routine

fri: monday's routine

sat: nothing, cardio optional

Would I possibly get better results if I allowed one day of rest between each of my lifting days, so that I was only lifting Sunday, Tuesday, and thursday, with friday and saturday off and monday and wednesday as cardio days, or is that too lazy? Or should I just plain skip a day between lifting sessions, and not have assigned lifting days? I'm not sure consecutive lifting days are allowing me enough recovery time...

[thedude.com]

supersets is good i heard , care to explain ??
i'll be doing this :) .... just read this article http://www.bodybuilding.com/fun/gastelu15.htm
watch some clips :)


what is negative reps ???

[MagnusMadness]

in case you don't see it, Cosgrove recommends different sets/reps per training day. for instance, on Monday you'll do 4 sets of 5 reps; Wednesday will be 2 sets of 15 reps; Friday will be 3 sets of 10 reps.

:rock:


It's called undulating periodization.

If you don't use some form of periodization in ur training you should...

[Chaos]

Superdrol is not bad stuff but its not M1T either. Sleep becomes a problem with some people and at your size I'd imagine 20mgs is where you'd want to go. It is (IMO) better for cutting than bulking though so that should help. I'm not overly warm to the current crop of pro-steroids.

[io]

about that undulating periodization.....i started a routine of doing heavy/low rep one week and lighter/high rep the next week and so on. is that decent?

[thedude.com]

i don't do HIIT/cardio after chest and biceps workout , is it ok ?

reason is that , i want to burn fats , but not to lose muscle .
i got the feeling that my muscles shrinks after 20 minutes of cardio/HiiT session after the weights .

[Javi]

I usually train like this:

Sunday night: Triceps, Chest, abs

monday night: Biceps, Back, Shoulders

tuesday night: Hamstrings, quads, calves

Wed: nothing, cardio optional

thurs: Sunday's routine

fri: monday's routine

sat: nothing, cardio optional

Would I possibly get better results if I allowed one day of rest between each of my lifting days, so that I was only lifting Sunday, Tuesday, and thursday, with friday and saturday off and monday and wednesday as cardio days, or is that too lazy? Or should I just plain skip a day between lifting sessions, and not have assigned lifting days? I'm not sure consecutive lifting days are allowing me enough recovery time...

You should be fine, since you are targeting different areas on different days, allowing you a decent recovery period between that and your next workout.

[Javi]

i don't do HIIT/cardio after chest and biceps workout , is it ok ?

reason is that , i want to burn fats , but not to lose muscle .
i got the feeling that my muscles shrinks after 20 minutes of cardio/HiiT session after the weights .

I don't do HIIT after a chest workout (I do normal cardio). In terms of muscles "shrinking", you're just losing that pump you get when doing lifting. Nothing abnormal about that.

[adonis_minus_20]

I never said that....because it's completely false....there are tons of great workout programs that hit muscles more than once a week....push/pull/legs....upper/lower...full body routines... Elite fitness experts like mike boyle and alwyn cosgrove are completely against body part splits and working muscles only once per week. If you want to get REALLY technical then you can say that no muscle gets worked only once per week even during body part splits....for instance...shoulders get hit EVERY upper body workout....lower back is used during squats and deadlifts and every other exercise where you are using the lower back as a stabilizer...The body works as a whole regardless of how much a person tries to "isolate" muscles..

I don't advocate against body part splits when put together correctly/optimally...but I will continue to switch between upper/lower splits and full body routines on a regular basis. While also switching between training for size and training for strength. I recommend you all do the same, so as to avoid a state of homeostasis.

I understand what you're saying. I was definitely doing too much before, on both the lifting and the cardio work. I tend to go overboard with whatever I get involved in, that's just the way I am. I think before I was basically doing a full body workout every other day with the lifting and doing cardio every day for like an hour, and it was just too much. I did see good results, but since I lost so much fat, I was able to back off some now from the cardio. I was getting burned out from the lifting, as my sessions would last around an hour, and that was too long for me (every other day).

Now I just hit each main muscle group once a week, and I'm still seeing good results, my workouts are shorter, but more intense, and I'm not burning myself out anymore. I guess people need to do what works for them. My goal for the lifting is not be huge or anything, but to be more defined, so I would probably be lifting less often than some of you guys here who are going for size. I guess if you're going to really get bigger, you would have to lift more often? Is that correct?

I know there are many ways to approach this, and it depends on what you want to accomplish. I am still very much a novice when it comes to this stuff, but I'm learning.

Jim

[Ryumexicano]

I have a question guys.

My goal for this for this summer is to lose inches on my waist. My waist is one of my main problems and I really want to see how much I can lose in 3 months. This summer I am hitting the gym again, but I need a solid work out for losing inches. I feel good about the rest of my body, except the sides a little bit. Is cardio the only thing that will help me achive this?

I read that you can't just target "love handles" and that you must lose fat from the entire body to reduce those love handles. I just want like 2 pants sizes by the end of the summer. I also order the "Fitness Made Simple" yesterday.

Any help?


Thanks in advance.

Ryumexicano

[Rhio2k]

You should be fine, since you are targeting different areas on different days, allowing you a decent recovery period between that and your next workout.


So my original workout pattern is okay?

[MagnusMadness]

about that undulating periodization.....i started a routine of doing heavy/low rep one week and lighter/high rep the next week and so on. is that decent?


That's good yeah...There's a pretty popular program that people are doing now called Power/RepRange/Shock....one week you do 6-8 rep sets, the next you do 8-12 rep sets and the third week is all supersets and dropsets....wash rinse repeat.

You also want to change up the workouts too. If I was doing this program I might do heavy barbell work on power week...then do lighter dumbell work the next week and for the drops and supersets I might do some cable work and some dumbell work...

Oh and that is called alternating periodization.

[io]

That's good yeah...There's a pretty popular program that people are doing now called Power/RepRange/Shock....one week you do 6-8 rep sets, the next you do 8-12 rep sets and the third week is all supersets and dropsets....wash rinse repeat.

You also want to change up the workouts too. If I was doing this program I might do heavy barbell work on power week...then do lighter dumbell work the next week and for the drops and supersets I might do some cable work and some dumbell work...

Oh and that is called alternating periodization.

it's definitely a change of pace. i think i was getting stalled out on my same old routine. i might try that 3 level routine

[denjin]

No it doesn't.....workouts should still be around an hour....but you do less per muscle....you stimulate growth....but don't just kill it...I used to do upper lower splits..here's a sample workout


First of all, thanks for the specifics. I'd appreciate it if you could show an entire week (or two). My answer to getting it down to every 48 hours is to do my 3-day a week workout every single day instead of with breaks.

Second of all, if you don't kill it...is there even growth?

it's all explained in the article.
:rock:

Yo, what's up, Kal. Was fun talking to you about Dudley and working on the DCP threads. (Compilation and killing Chun Li)

Thanks for the links, I'll be sure to check them out.

[Romie]

250lb 20 rep squats > Me:wasted:

[thedude.com]

250lb 20 rep squats > Me:wasted:


you'd better :rolleyes: . i want men with big legs together along with bulky torso and arms .

there's are some cardio machines that trains your hams , quads and calves . is like cycling without sitting , forget how to call it , my thigh and calves is hard solid . my calves is a size of a full grown carp .

it exactly burn as much as an inclined treadmill .

[Javi]

I have a question guys.

My goal for this for this summer is to lose inches on my waist. My waist is one of my main problems and I really want to see how much I can lose in 3 months. This summer I am hitting the gym again, but I need a solid work out for losing inches. I feel good about the rest of my body, except the sides a little bit. Is cardio the only thing that will help me achive this?

I read that you can't just target "love handles" and that you must lose fat from the entire body to reduce those love handles. I just want like 2 pants sizes by the end of the summer. I also order the "Fitness Made Simple" yesterday.

Any help?


Thanks in advance.

Ryumexicano

It's been explained before in the thread, so I'll give you the gist.

1. Lift weights with cardio. Mix and match to your needs.
2. Eat healthy. Mexican food ain't gonna cut it. Cut off the fatty foods, stick to poultry and fish and other healthy shit.
3. Lower your caloric intake by about 500 calories if you've maintained your weight, more if you are gaining weight.

Here's a small bonus.
Make yourself do things physically. For example. You go to the mall. Don't look for the closest parking spot. Get the farthest, get your fat ass to walking! Go up stairs instead of taking the elevator. Any little thing helps.

[adonis_minus_20]

I think I asked this in a previous post, but no one answered, so I'll try again.

Is there any difference between cutting via taking in fewer calories without doing cardio work vs. eating more calories with doing cardio work? Let's say if you had two people, and one ate 500 fewer calories than needed per day to lose 1 lb./week, and the other one ate the exact amount of calories needed per day to maintain current weight, but did a half hour of intense cardio work to burn 500 calories/per day to also lose 1 lb./week.

Would there be any difference in benefit between the two approaches (other than the obvious benefits of cardio type exercise)? Is cutting via diet only a bad way to do it?

Jim

[Javi]

I think I asked this in a previous post, but no one answered, so I'll try again.

Is there any difference between cutting via taking in fewer calories without doing cardio work vs. eating more calories with doing cardio work? Let's say if you had two people, and one ate 500 fewer calories than needed per day to lose 1 lb./week, and the other one ate the exact amount of calories needed per day to maintain current weight, but did a half hour of intense cardio work to burn 500 calories/per day to also lose 1 lb./week.

Would there be any difference in benefit between the two approaches (other than the obvious benefits of cardio type exercise)? Is cutting via diet only a bad way to do it?

Jim

I'd imagine it would be of no difference in weight loss benefit. When it comes down to it though, diet is key. You can't eat whatever you want and just expect the weight to come off just because you exercise. The best way to lose weight is to have a good diet AND to exercise.

[Zero]

I think I asked this in a previous post, but no one answered, so I'll try again.

Is there any difference between cutting via taking in fewer calories without doing cardio work vs. eating more calories with doing cardio work? Let's say if you had two people, and one ate 500 fewer calories than needed per day to lose 1 lb./week, and the other one ate the exact amount of calories needed per day to maintain current weight, but did a half hour of intense cardio work to burn 500 calories/per day to also lose 1 lb./week.

Would there be any difference in benefit between the two approaches (other than the obvious benefits of cardio type exercise)? Is cutting via diet only a bad way to do it?

Jim

First, I'm going to assume that the person in question lifts weight. With that said, I'm going to say the guy doing the cardio is going to have better results.

The name of the cutting game is metabolism. And the reason why I think the cardio-guy will do better is that when you compliment a circuit weight lifting regiment with cardio on the off-days, you are maintaining a higher metabolism throughout the week than if you just lift weights. And it will more than make up for that mere 500 extra calories. Doing cardio of those off days helps to keep your body on-point.

Now the key to an effective cardio workout is not the calories you burn during the workout, but the calories after. Having said that, the cardio that you should be doing for maximum results iss an interval routine. A 20-minute interval cardio workout will burn more calories after the workout than a total high-intencity workout twice as long.

As Javi stated, excersize isn't the whole story. What you eat and how frequently you eat is also very important. I would not tell you what you eat (as that has already been stressed), but you should spread you meals to 6 times a day. And you should never be hungry (as in stomach-growling hungry). If you body thinks it's starving, your metabolism will drop.

[mr. newbie]

^what exactly is interval cardio?

[Zero]

^what exactly is interval cardio?

Generally, the way it works is this:

1) Pick your cardio excersize. Any cardio where you are able to adjust your intensity on your own is fine. Running, bike riding, eliptical training; these work great. Electric treadmills...not so much.
2) Warm-up going gradually from low to moderate intencity (about 5 minutes)
3) Go 1 minute in high intencity, then 1 minutes of low to moderate intencity.
4) Repeat step 2 6-8 times
5) Cool down by gradually going from moderate intencity to low intencity to stop (about 5 minutes)

[solace]

Anyone know of any good protein shakes for bulking?

[Biggzy]

Anyone know of any good protein shakes for bulking?

I'm currently taking EAS Mass Factor. It's pretty good for bulking I think. Has about 600 calories, 52 grams of protein I believe, and a decent amount carbs. At night I take a regular whey protein shake from ISOpure.

When I start cutting I'm either gonna cut out shakes, or take the isopure zerocarb ones. Haven't decided yet.

Anyways, I've been bulking the past month and its been pretty good. I've only gained 4 lbs but I guess thats not bad. I make sure that I superset almost everything. It really seems to make a difference in size, I feel as if I'm getting bigger in a shorter amount of time, plus I'm able to finish my workouts in a little over an hour.

Favorite supersets so far:

Incline bench w/ Flatbench flies
Tricep pulldowns w/ Pushups
Latpulldowns w/ Rows

[Romie]

you'd better :rolleyes: . i want men with big legs together along with bulky torso and arms .

there's are some cardio machines that trains your hams , quads and calves . is like cycling without sitting , forget how to call it , my thigh and calves is hard solid . my calves is a size of a full grown carp .

it exactly burn as much as an inclined treadmill .

I do them, I just collapse on the floor in a pile of sweat afterwards.

[Ryumexicano]

It's been explained before in the thread, so I'll give you the gist.

1. Lift weights with cardio. Mix and match to your needs.
2. Eat healthy. Mexican food ain't gonna cut it. Cut off the fatty foods, stick to poultry and fish and other healthy shit.
3. Lower your caloric intake by about 500 calories if you've maintained your weight, more if you are gaining weight.

Here's a small bonus.
Make yourself do things physically. For example. You go to the mall. Don't look for the closest parking spot. Get the farthest, get your fat ass to walking! Go up stairs instead of taking the elevator. Any little thing helps.


Alrighty man!! Thanks for the advice. See, I don't really eat Mexican food, although I am Mexican. I hardly eat outside--fast food restaurant. I try not to eat too much fat and about my calori intake, I think I am doing alright. I am definitely sticking to cardio (1 hour run) and lifting weights like I did last year.

You guys take care :) Thanks for the advance.

A question: The answer is probably somewhere here too, if so, I am sorry to ask again.

Will I lose some of the muscle I gained over this past months when I run this summer?

Ryumexicano

www.comboadictos.net

[Biggzy]

Alrighty man!! Thanks for the advice. See, I don't really eat Mexican food, although I am Mexican. I hardly eat outside--fast food restaurant. I try not to eat too much fat and about my calori intake, I think I am doing alright. I am definitely sticking to cardio (1 hour run) and lifting weights like I did last year.

You guys take care :) Thanks for the advance.

A question: The answer is probably somewhere here too, if so, I am sorry to ask again.

Will I lose some of the muscle I gained over this past months when I run this summer?

Ryumexicano

www.comboadictos.net

yes

[denjin]

I do them, I just collapse on the floor in a pile of sweat afterwards.

Collapsing on the floor is only for some workouts or all?

To everyone other than Romie, is this how far you take your workouts?

[Biggzy]

Collapsing on the floor is only for some workouts or all?

To everyone other than Romie, is this how far you take your workouts?

I always take my workouts as far as I can go, I think Romie is just saying that after Leg workouts he feels ready to collapse, as I'm sure most of us do. After doing legs I'm just exhausted, and can barely walk, but after killing my biceps or something I'm tired, just not ready to die. I'm pretty sure thats what he meant, but I could be wrong.

[Soldier Zero]

What do super sets do overall?

Another question is, which is overall better, store bought protein shakes or home made protein shakes?

[thedude.com]

yeah ... i might collapse too , especially having an overtrained hamstring which soared so bad :wasted:

[HeaT]

Will I lose some of the muscle I gained over this past months when I run this summer?


no, you will lose fat, if you continue to workout you will not lose muscle...loss of muscle that is gained is generally due to not working out...

im outi

Roberth

[Romie]

I always take my workouts as far as I can go, I think Romie is just saying that after Leg workouts he feels ready to collapse, as I'm sure most of us do. After doing legs I'm just exhausted, and can barely walk, but after killing my biceps or something I'm tired, just not ready to die. I'm pretty sure thats what he meant, but I could be wrong.

I actually walk over to the corner and collapse on the floor, and sit there for a while.

I take my leg workouts very, very seriously. I go 110%, which I can't do with most upper body because of a bad shoulder.

[MagnusMadness]

no, you will lose fat, if you continue to workout you will not lose muscle...loss of muscle that is gained is generally due to not working out...

im outi

Roberth

When ur body is in a caloric deficit fat AND muscle are burned for energy....By working out and eating healthy meals often throughout the day you can minimize muscle catabolization....but it IS going to happen...

So yes.....when you do cardio and start losing weight....expect to lose some muscle in the process....but on the same token...you will probably look better because of the fat loss at the same time...I lost 15lbs pretty recently and everyone thinks I look great....some think I actually look more muscular than before because I have more definition.

[denjin]

Second of all, if you don't kill it...is there even growth?

Anyone?

I actually walk over to the corner and collapse on the floor, and sit there for a while.

I take my leg workouts very, very seriously. I go 110%, which I can't do with most upper body because of a bad shoulder.

Shit. Whenever I watch some Arnold video or something, he SOUNDS like he's going to give labor or something. When I hear that I think, "Jeez, are you trying to pull something?" But I guess that's the screaming level that you gotta be at. No wonder I got no growth.

[Ryumexicano]

Thanks guys for the answer. I am glad you guys with experience take the time to read our posts. I appreciate the answers. Now, my main goal for this summer (2 and a half months) is to lose some weight again.

Which should I be doing this summer in your opinion? What do you consider best to lose weight?

Do my normal routine at the school's gym (1 hour and 20 minutes) and run for an hour during the afternoon.

or

Do my normal routine at the school's gym and do the "fitness made simple" work out (a supposed 45 fat burning work out) at home with only dumb bells. This fitness made simple consists of the following:

Incline Press + Bench 10 x 2
Flat Bench Flyes + Single Arm Rows 10 x 2
Incline Push ups 10 x 1
Decline push-ups 10 x 1
Squats + Standing Calf Raises 10 x 2
Lunges + Stiff Leg Deadlifts 10 x 2
Shoulder Press + Lateral/Frontal Raises 10 x 2
Alternate Curls + French Press 10 x 2
Concentration Curls + Triceps Kickbacks 10 x 2

5 "Power Minutes" Done in Succession

Trunk Twists
Standard Crunches
Alternate Bicycle
Oblique Crunches (:30/Side)
Leg Raises


This is the 45 minute work out from the video, "Fitness Made Simple." There is almost no rest when doing it, so everything is done in consecutively.


Please, I need your opinions. I need to lose some inches by the end of the summer. Thanks guys.

RyuMexicano:wgrin:

[Javi]

Anyone?



I'm going to say this - your body eventually adjusts to increased weight. So if you've hit a plateau, then you need to lift heavier.

[thedude.com]

i think is important to keep on being challenging in weights >_> .

i mean , as an example , increase 10 lbs every 2 weeks ...

oh crap , how to deal with loose skin and stretch marks ?

[Romie]

Thanks guys for the answer. I am glad you guys with experience take the time to read our posts. I appreciate the answers. Now, my main goal for this summer (2 and a half months) is to lose some weight again.

Which should I be doing this summer in your opinion? What do you consider best to lose weight?

Do my normal routine at the school's gym (1 hour and 20 minutes) and run for an hour during the afternoon.

or

Do my normal routine at the school's gym and do the "fitness made simple" work out (a supposed 45 fat burning work out) at home with only dumb bells. This fitness made simple consists of the following:

Incline Press + Bench 10 x 2
Flat Bench Flyes + Single Arm Rows 10 x 2
Incline Push ups 10 x 1
Decline push-ups 10 x 1
Squats + Standing Calf Raises 10 x 2
Lunges + Stiff Leg Deadlifts 10 x 2
Shoulder Press + Lateral/Frontal Raises 10 x 2
Alternate Curls + French Press 10 x 2
Concentration Curls + Triceps Kickbacks 10 x 2

5 "Power Minutes" Done in Succession

Trunk Twists
Standard Crunches
Alternate Bicycle
Oblique Crunches (:30/Side)
Leg Raises


This is the 45 minute work out from the video, "Fitness Made Simple." There is almost no rest when doing it, so everything is done in consecutively.


Please, I need your opinions. I need to lose some inches by the end of the summer. Thanks guys.

RyuMexicano:wgrin:

Do your normal weight routine, then cardio. Forget the Fitness Made Simple.

If you have access to a punching bag, go for that. Boxing routines are fucking great cardio. It's like doing interval training with your upper body.

Anyone?



Shit. Whenever I watch some Arnold video or something, he SOUNDS like he's going to give labor or something. When I hear that I think, "Jeez, are you trying to pull something?" But I guess that's the screaming level that you gotta be at. No wonder I got no growth.

I don't do the theatrics of screaming and yelling. I'm usually quiet in the gym. I do make the "I'm giving birth" faces though.

When lifting, it's not about how much weight you do, it's about intensity. Slow reps in proper form is what makes you grow. I could rather be doing 405lb squats for 6 reps, but I'd rather do 250 for 20 because it works my legs harder, and I feel it makes them grow more.

[ShinAkumax]

When lifting, it's not about how much weight you do, it's about intensity. Slow reps in proper form is what makes you grow. I could rather be doing 405lb squats for 6 reps, but I'd rather do 250 for 20 because it works my legs harder, and I feel it makes them grow more.

I tried that and it never yielded results for me. Less reps with more weight right now is working for me but I am just a begginer. I'm maxing out at 8 reps but by the 3rd set I'm hitting failure at 6. Then again I'm also taking 30 seconds rest also, that might be why I seem to be making quicker progress.

[Soldier Zero]

Then again I'm also taking 30 seconds rest also, that might be why I seem to be making quicker progress.

Take at least a 1 or 1 1/2 mins rest, 30 seconds is way too short.

[MagnusMadness]

Take at least a 1 or 1 1/2 mins rest, 30 seconds is way too short.


That is subjective.....to the individual and the method of training...

density training calls for very short resting intervals and most people believe when training for muscular hypertrophy and not strength that short resting intervals are a must....

[thedude.com]

anyway romie , music does not make me feel dead :rofl:

[denjin]

For a while there, I was doing 40 second breaks. Though my friend is telling me now to do 60 seconds (we came upon 40 seconds when he said a three-man rotation for lifting is about right).

Thanks for all the responses, guys.

I make the faces, too, but I don't really "get" to that point 'til then end, and even then, I don't really REALLY do that. Probably need more intensity.

Here's a problem I have, the example relates specifically to squats, but it applies to multiple situations. My legs can squat giant amounts of weight, but my back can't handle it. I've since stopped doing squats 'cause I don't want ruin my lower back. How do you guys handle this problem? (By the way, I do lunges for the quad work.)

[Raider]

Sorry if this have been posted already, but which creatin supplement should I use?

[Ryumexicano]

Heat: Thanks man. I read that you do lose some muscle. Thanks for your response.



Romie: Thanks for your response Romie. I don't have access to a punching bag, although that sounds fun :P Is there other type of cardio better than running for an hour? I mean, that running left my knees in very bad shape last year. That running was a killer. In your opinion, why shouldn't I do the "Fitness Made Simple" along with my normal routine? I am just wandering because I don't think I can handle both :P Thanks guys.

You guys have been very inspiring with your posts and with your advice. I feel and look better than ever. Every one tells me, why are you always wearing sweaters? I don't want to show my upper body until I have something that will "shock" them :P Once again, thanks for taking your time on us.


Ryu

www.comboadictos.net

[Soldier Zero]

That is subjective.....to the individual and the method of training...

density training calls for very short resting intervals and most people believe when training for muscular hypertrophy and not strength that short resting intervals are a must....

Gotcha, didn't know about that. :tup:

Here's a problem I have, the example relates specifically to squats, but it applies to multiple situations. My legs can squat giant amounts of weight, but my back can't handle it. I've since stopped doing squats 'cause I don't want ruin my lower back. How do you guys handle this problem? (By the way, I do lunges for the quad work.)

Usually if you want to protect your lower back, use a weight belt. It's good if you want to do high weight, but not injure your back. In my opinion, if you're doing higher weight than what you normally are used to, wear one just in case.

[Romie]

Heat: Thanks man. I read that you do lose some muscle. Thanks for your response.



Romie: Thanks for your response Romie. I don't have access to a punching bag, although that sounds fun :P Is there other type of cardio better than running for an hour? I mean, that running left my knees in very bad shape last year. That running was a killer. In your opinion, why shouldn't I do the "Fitness Made Simple" along with my normal routine? I am just wandering because I don't think I can handle both :P Thanks guys.

You guys have been very inspiring with your posts and with your advice. I feel and look better than ever. Every one tells me, why are you always wearing sweaters? I don't want to show my upper body until I have something that will "shock" them :P Once again, thanks for taking your time on us.


Ryu

www.comboadictos.net

Well you can do any type of cardio. Stationary bike, eliptical machine, stairmaster. Those are all good cardio.

As for the Fitness Made Simple; there's no need to exert more stress on your muscles after a workout. Cardio will burn fat just as good as the FMS. It's just that simple. Why train with weights for an hour, then go do a fitness routine with weights after?

[denjin]

I am a huge proponent of swimming. Ain't got no swimming pool, but still a huge proponent.

To think about how safe it is for the strain on your body, remember that a lot of rehabilitation is done with swimming.

"Coach, I hurt my knees, but I need to keep my cardio up."

"GO SWIM."

[Javi]

i think is important to keep on being challenging in weights >_> .

i mean , as an example , increase 10 lbs every 2 weeks ...

oh crap , how to deal with loose skin and stretch marks ?

Shea butter.

[MagnusMadness]

Here's a problem I have, the example relates specifically to squats, but it applies to multiple situations. My legs can squat giant amounts of weight, but my back can't handle it. I've since stopped doing squats 'cause I don't want ruin my lower back. How do you guys handle this problem? (By the way, I do lunges for the quad work.)

If you have a weak link then work on improving it....

If the weak link is ur lower back then start deadlifting....if you want to SPECIFICALLY target lower back...do partial or rack deadlifts...once you get stronger in this particular exercise I assure you squatting heavy will pose no problem to the lower back....when I squat it feels like I have a board nailed to my back...at the bottom I can even lean forward with over 250lbs on my back with no problem.

Now that was addressing the lower back as a muscle....if you are talking about stress to ur spine and/or connective tissues...the most important thing is to keep ur back straight during the entire lift....don't round ur back at all...when you round ur back during an exercise like squats or deadlifts or stiff legged deadlifts you are multiplying the pressure on ur spine....also don't forget to warm up properly and stretch ur legs....not so much static stretching before you lift per say as this may increase the chance of injury...but I stretch in the morning when I wake up and AFTER I lift...hard stretching after you lift increases satellite cell proliferation....(good)

Hope that helps..

[thedude.com]

Shea butter.


.... is it a lotion or a food @_o ?

link pls :sweat:

[Soldier Zero]

.... is it a lotion or a food @_o ?

link pls :sweat:

I think more of a lotion product, but you could probably eat it too.

[Raider]

Sorry if this have been posted already, but which creatin supplement should I use?

Anyone?

[MagnusMadness]

Anyone?

It's all creatine just pick one...

Xpand is good...NoXplode is good...Cell Tech is also good.....just go to the store and get some creatine...

[Raider]

It's all creatine just pick one...

Xpand is good...NoXplode is good...Cell Tech is also good.....just go to the store and get some creatine...

All right, thanks for the answer!

[thedude.com]

Romie , Check your PM

[Romie]

Day 10 on Superdrol.

Bumped up to 20mg two days ago. I feel tired as hell. Lucky I didn't fall asleep at work. My mothers birthday was Sautrday, so this weekend I didn't get in any training time, so today is Chest/Shoulders/Back/Biceps/Triceps. I'll post any strength gains. So far:

Negatives - Tired all the time, a little acne (which is weird because I've never gotten acne on cycle, it might be due to this new lotion my girlfriend uses).

Positices - Traps, chest, arms, and quads look bigger, but waist is down about an inch. More vascular.

More to come.

[The Green Trench Coat]

Day 10 on Superdrol.

Bumped up to 20mg two days ago. I feel tired as hell. Lucky I didn't fall asleep at work. My mothers birthday was Sautrday, so this weekend I didn't get in any training time, so today is Chest/Shoulders/Back/Biceps/Triceps. I'll post any strength gains. So far:

Negatives - Tired all the time, a little acne (which is weird because I've never gotten acne on cycle, it might be due to this new lotion my girlfriend uses).

Positices - Traps, chest, arms, and quads look bigger, but waist is down about an inch. More vascular.

More to come.


dont forget your milk thistle.. Superdrol and M1t can be really hard on the liver and you gotta protect yourself.

I been cycling m1t and superdrol but on a very very loose schedule.. it's a bit to potent to go for very long like that.

by the way Hi.. and *bearhug*

[denjin]

"EXCUUUUUUUUUUSE ME?!?!

JUST because I am wearing a police officer's uniform does NOT make me a cop."

"If you could fuck a woman in a cardboard box, no man would own a house."

[Ryumexicano]

Well you can do any type of cardio. Stationary bike, eliptical machine, stairmaster. Those are all good cardio.

As for the Fitness Made Simple; there's no need to exert more stress on your muscles after a workout. Cardio will burn fat just as good as the FMS. It's just that simple. Why train with weights for an hour, then go do a fitness routine with weights after?

Thanks a lot man. I wasn't really going to do both workouts for the same reason you stated. Peace out bro!!


What type of protein powder (flavor) is good for shakes? I have never drank that in my life, so I don't even know the taste or anything. Any recommendations?

Thanks a lot.


Ryumexicano

[Javi]

.... is it a lotion or a food @_o ?

link pls :sweat:

:rofl:

It's a lotion.

http://store.africansheabuttercompany.com/sishbubolo.html - sample link - you can google for many more results. You can probably find it at the drugstores, Bath and Body works, etc, etc. Helps in firming skin and getting rid of the stretch marks.

[Magnus Huang]

Hmmm...I need some weightlifting help.

Leg and Lower back workouts never seem to happen for me. I can't seem to find the motivation to do them religiously. I'm trying to put them in my workout routine again.

I used to dedicate one day to lower back and one day for all leg work. I'm starting to think that isn't enough for legs.

How many days should I dedicate to leg weight lifting?
- What additional leg exercises go well on squat days?
- What leg exercises should I do on the second leg day?

My current workout regimen is:

Day 1: Chest (Incline DB Press, Incline DB Flys, DB Pullovers)
Day 2: Upper Back (Lat Pulldown, Seated Pulley Rows, Single-arm DB Row, Bent Reverse Flys)
Day3 NEVER HAPPENS: Lower Back (Deadlift, Back Extensions, DB Sidebends)
Day4: Shoulders/Traps (Miltary DB Press, Lateral Raises, Upright Rows, DB Shrugs)
Day 5 NEVER HAPPENS: Legs (Squat, Machine Leg Curls, Machine Leg Extensions, Machine Calf-Raises where weight is placed on shoulders like hacksquat)
**Two Days Rest**

Bicep/tricep workouts normally fall on either chest or shoulder days.

I really need help with my leg workouts. I barely break a sweat when doing other exercises, but sweat like a pig when doing anything involving legs...especially squats.

Help! Any recommendations on what exercises to do if I give two back-to-back days for legs each week?

[Zero]

dont forget your milk thistle.. Superdrol and M1t can be really hard on the liver and you gotta protect yourself.

I been cycling m1t and superdrol but on a very very loose schedule.. it's a bit to potent to go for very long like that.

by the way Hi.. and *bearhug*

I remember you.

[The Green Trench Coat]

I remember you.


ZERO!!! *TACKLEHUGS*

[Javi]

Hmmm...I need some weightlifting help.

Leg and Lower back workouts never seem to happen for me. I can't seem to find the motivation to do them religiously. I'm trying to put them in my workout routine again.

I used to dedicate one day to lower back and one day for all leg work. I'm starting to think that isn't enough for legs.

How many days should I dedicate to leg weight lifting?
- What additional leg exercises go well on squat days?
- What leg exercises should I do on the second leg day?

My current workout regimen is:

Day 1: Chest (Incline DB Press, Incline DB Flys, DB Pullovers)
Day 2: Upper Back (Lat Pulldown, Seated Pulley Rows, Single-arm DB Row, Bent Reverse Flys)
Day3 NEVER HAPPENS: Lower Back (Deadlift, Back Extensions, DB Sidebends)
Day4: Shoulders/Traps (Miltary DB Press, Lateral Raises, Upright Rows, DB Shrugs)
Day 5 NEVER HAPPENS: Legs (Squat, Machine Leg Curls, Machine Leg Extensions, Machine Calf-Raises where weight is placed on shoulders like hacksquat)
**Two Days Rest**

Bicep/tricep workouts normally fall on either chest or shoulder days.

I really need help with my leg workouts. I barely break a sweat when doing other exercises, but sweat like a pig when doing anything involving legs...especially squats.

Help! Any recommendations on what exercises to do if I give two back-to-back days for legs each week?

All you really need is one day on legs for weights. You won't do 2 back-to-back leg days, you'll be too sore (and the fact you need the recovery time for them). But don't feel bad, of all the exercises, I hate doing legs the most, since during and after the workout it really kicks my ass.

In addition to squats, other exercises that are good are leg presses (45 degree) and lunges. There are others, but try to pick those exercises that work more than one part of your leg.

If you feel that you need to do two leg days in a week, then at least space them out about 2-3 days apart. (I'd prolly need 3 days).

[thedude.com]

ZERO!!! *TACKLEHUGS*


*glomps you like an anime lolicon*

[opticallyinviz]

You don't really need thistle with superdrol it really isn't that hard on the liver, m1t on the other hand is poison. I still don't know why people would take it when there's so many things that are less poisonous to your body.

[Romie]

You don't really need thistle with superdrol it really isn't that hard on the liver, m1t on the other hand is poison. I still don't know why people would take it when there's so many things that are less poisonous to your body.

Cause it's a legal steroid (for now).

[opticallyinviz]

It's a waste of time though, if you're gonna do roids it's just as well to do it right.

[Chaos]

And to that I repeat, its legal. Next issue.

[fernando's nuts]

I was looking through one of my muscle mags for some new chest excercises and I came across an ad for legalsteroids.com

http://www.legalsteroids.com/spec.html

I was looking into the blitz pack, an wondering how safe/sideeffects?
Im not really sure since the way I have been working out is great but wondering if this would give me better improvement in strength, an that somewhat bulky look I am looking for.

Thanks in advance geniuses!

[Romie]

I was looking through one of my muscle mags for some new chest excercises and I came across an ad for legalsteroids.com

http://www.legalsteroids.com/spec.html

I was looking into the blitz pack, an wondering how safe/sideeffects?
Im not really sure since the way I have been working out is great but wondering if this would give me better improvement in strength, an that somewhat bulky look I am looking for.

Thanks in advance geniuses!

1. You're either going to get a fake product.

Or 2. You're gonna lose your money and you might get a fine for trying to buy illegal products.

Never order steroids online. The only thing that can be considered a legal steroid is Superdrol, but even that's in the process of being banned.

[Romie]

dont forget your milk thistle.. Superdrol and M1t can be really hard on the liver and you gotta protect yourself.

I been cycling m1t and superdrol but on a very very loose schedule.. it's a bit to potent to go for very long like that.

by the way Hi.. and *bearhug*

It's you!

What's been going on, you've been away for awhile.

[Ryumexicano]

http://www.legalsteroids.com/spec.html

OMFG, that shit is so damn expensive. I would never stick some strange compound like those in my body for no reason. Aside from being dangerous, those things cost a fortune, Jesus Christ!! I don't know how you guys do it.

Ryumexicano

www.comboadictos.net

[thedude.com]

god i hate coffee @_@ !! i had 15 oz of coffee this morning . 8 oz of coffee at 7 am and another 7 oz of coffee at 10 am ...

i'm having difficulty in breathing and my heart wants to explode .

[The Green Trench Coat]

It's you!

What's been going on, you've been away for awhile.


Still working out here .. i had to stop my never ending bulking phase to get rid of alot of fat.. I gotta say leaner is better. in addition to being able to actually see better separation i get a better workout now.. hard to explain.

We should grab lunch or something, I still gotta get my dvd's back from you :sweat:

[red_plague]

Take at least a 1 or 1 1/2 mins rest, 30 seconds is way too short.
it really depends on the bodypart

[TehNewGuy]

Can you add flax oil to skim milk to get rid of most of the bitter taste?

[Soldier Zero]

I want to make my own protein shakes rather than buying some product. Anyone know a few recipes that are good?

I'm trying for high protein (at least 40 g), carbs is fine as long as they're complex, low in sugar and in calories.

[b1gazn]

wow there is so much shit that I have to read through.

But I have one specfic question, how do I determine the amount of protein I should in take?

[Soldier Zero]

wow there is so much shit that I have to read through.

But I have one specfic question, how do I determine the amount of protein I should in take?

Depends, if you want to get big, 1.5-2g for every lb you weight.

[fernando's nuts]

I figured it was kinda shady, anyhow, ephedra based products as in fat burners, since its been banned, where does one come across such?

[Romie]

I want to make my own protein shakes rather than buying some product. Anyone know a few recipes that are good?

I'm trying for high protein (at least 40 g), carbs is fine as long as they're complex, low in sugar and in calories.

Strawberry flavor protien + banana + orange juice = goodness. That's what I drink. I also have chocolate flavor, I usually use water, peanutbutter, and coffee with it.

I figured it was kinda shady, anyhow, ephedra based products as in fat burners, since its been banned, where does one come across such?

There are still natural forms of ephedra sold in health food stores, I forgot what it's called, I'll get back to you on that.

Still working out here .. i had to stop my never ending bulking phase to get rid of alot of fat.. I gotta say leaner is better. in addition to being able to actually see better separation i get a better workout now.. hard to explain.

We should grab lunch or something, I still gotta get my dvd's back from you :sweat:

Yes, leaner is better. Lunch is cool, your DVD's have been sitting on my desk for a while. :wgrin:

[Rhio2k]

I want to make my own protein shakes rather than buying some product. Anyone know a few recipes that are good?

I'm trying for high protein (at least 40 g), carbs is fine as long as they're complex, low in sugar and in calories.

Are you saying you don't want to use whey/casein protien powder in your shakes, or are you asking for recipes that include the powder?

[fernando's nuts]

thanks Romie, the month has somewhat started an Id like to try some in my cycle.
Can someone recomend a good protein/meal replacement bar?
I dont care much for flavor, but more for body requirements an training purposes.

[Soldier Zero]

Are you saying you don't want to use whey/casein protien powder in your shakes, or are you asking for recipes that include the powder?

Something I can make all natural.

Reason is I asked my friend and he usually would pick all natural/home-made items rather than store/brand name products. I remember one of his shakes was a grilled chicken breast, yogurt, and a few other foods all blended together. He said it was the most disgusting crap he ever had, but the amount of protein was pretty high.

[MagnusMadness]

I deadlifted 405 yesterday weighing in at 185.....I know that's not a lot for some of you guys but I've never been able to deadlift for more than a month and a half at a time due to lower back strains and I've never really went heavy before either...I'm actually clean right now too...If my back stays strong and I'm able to start another cycle sometime in the near future I'm sure I'll get over 500 in no time.

[Rhio2k]

Something I can make all natural.

Reason is I asked my friend and he usually would pick all natural/home-made items rather than store/brand name products. I remember one of his shakes was a grilled chicken breast, yogurt, and a few other foods all blended together. He said it was the most disgusting crap he ever had, but the amount of protein was pretty high.


Yeah, I was gonna start cracking jokes that involved 2 cans of tuna, some milk, and some sugar, but I had to make sure of what you were talking about. You're only gonna end up with a shake that's 1: too big to finish in one sitting, or 2: too damn nasty to finish either way if you don't use protein powder. It's just the best way.

[Soldier Zero]

Yeah, I was gonna start cracking jokes that involved 2 cans of tuna, some milk, and some sugar, but I had to make sure of what you were talking about. You're only gonna end up with a shake that's 1: too big to finish in one sitting, or 2: too damn nasty to finish either way if you don't use protein powder. It's just the best way.

Yeah, I figured it might be too much to finish. Any suggestions on which protein powders to get? I was flipping through a magazine and about 20 of them looked the same. :confused:

I saw one that was 4 scoops in about 8 oz of milk for 54g of protein, but it was a weight gainer which I didn't really want.

[MagnusMadness]

Yeah, I figured it might be too much to finish. Any suggestions on which protein powders to get? I was flipping through a magazine and about 20 of them looked the same. :confused:

I saw one that was 4 scoops in about 8 oz of milk for 54g of protein, but it was a weight gainer which I didn't really want.


Most all of it's going to be whey protein...just look over the nutritional value of the proteins and get whatever fits your needs...if you are bulking then look for a higher calorie protein shake with a bunch of carbs in them...you can also buy complex carbs to mix with your protein shake as well....


If you are cutting then look at a low carb or no carb protein isolate. It will have lots of protein and prolly 200 calories or less.

[The Green Trench Coat]

you know i 've always had the most trouble with nutrition.. i think even at my largest the only thing holding me back from being truly huge is the nutrition aspect.. Not that i'm huge on sugar and junk food. it's just a matter of getting my timing right and my biggest weakness is nighttime eating ..

sometimes you know you wake up and just want somethign sweet and then go back to bed .. which is terrible. I'm actually trying Sugar free popcicles for my midnight eating. but that got me thinking of buying the molds to make my own popsicles from strawberry protien .. or isopure alpine punch..
I'll have to try that and let you know how it goes.

But after another month on my fat burning cycle i'd like to get a good program for a lean 500g protien a day. I'm leaning toward switching to isopure "mass" it's 62 g of protien per serving. what are you guys using.

[Romie]

I'm using Optimum Nutrition now. I was using regular Isopure before.


I was always wondering why I was feeling tired all the time, and it wasn't because of the Superdrol. The Isopure had 25g of carbs per serving and the ON only has 3g! So from the protien I was only getting 12g's of carbs compared to before when I was using Isopure I was getting 75. Rookie mistake Romes, rookie mistake.:sad:

[The Green Trench Coat]

I'm using Optimum Nutrition now. I was using regular Isopure before.


I was always wondering why I was feeling tired all the time, and it wasn't because of the Superdrol. The Isopure had 25g of carbs per serving and the ON only has 3g! So from the protien I was only getting 12g's of carbs compared to before when I was using Isopure I was getting 75. Rookie mistake Romes, rookie mistake.:sad:


Oh so you wasnt using the zero carb stuff. You were taking the meal replacement powder. The Zero carb is cool caus it comes with protien and glutamine in it which is an amino acid i take regularly too. Optimum Nutrition, hows the taste on that? same as isopure?

[Anubis]

Still in the gym I see. That's what's up! I don't workout as much as I used to. I know co-own a business in Altoona, PA. So a lot of my time is there, except for when I go on holiday & dealing with this CRAZY VIETNAMESE WITCH who is driving me nuts (It's all explained with my blogging in the Early Morning Thread).

Hope things are going well for you two. I tend to stop by more & check out how your progress is.

[denjin]

how many hours of sleep a night do you guys get?

[opticallyinviz]

8-9 at least

and i don't know about that romie, SD had me feeling pretty tired too.

[red_plague]

wow there is so much shit that I have to read through.

But I have one specfic question, how do I determine the amount of protein I should in take?

People say 1g per lb of bodyweight to 1.2g and 2g per lb of bodyweight. I have a friend who does triathlons and he gets a gram per pound of lean bodywieght because he thinks 1g a lb of actual bodyweight is overkill. For building and maintaining 1g per lb is a minimum. ;)

[Reidar]

Heh, it's been awhile (I was arguing a bit back about glutamine). Does anybody lift to aid their fighting skill? Powerlifting + muay thai = good stuff.

[Romie]

Oh so you wasnt using the zero carb stuff. You were taking the meal replacement powder. The Zero carb is cool caus it comes with protien and glutamine in it which is an amino acid i take regularly too. Optimum Nutrition, hows the taste on that? same as isopure?

No, it tastes like crap. That's why I blend with OJ and a banana to help the taste. Isopure is better.

Still in the gym I see. That's what's up! I don't workout as much as I used to. I know co-own a business in Altoona, PA. So a lot of my time is there, except for when I go on holiday & dealing with this CRAZY VIETNAMESE WITCH who is driving me nuts (It's all explained with my blogging in the Early Morning Thread).

Hope things are going well for you two. I tend to stop by more & check out how your progress is.


Of course. Everything is well. Stats? (I'm hoping I'm still one of the biggest on the boards). :wgrin:

[MagnusMadness]

Heh, it's been awhile (I was arguing a bit back about glutamine). Does anybody lift to aid their fighting skill? Powerlifting + muay thai = good stuff.


I prefer bodybuilding and I never seem to have the time to train MMA regularly....it's a class here and there most of the time. So I've never done any powerlifting regimens myself but have put them together for others....(following popular programs like west side sometimes)

But yes I totally agree with you....powerlifting to optimize strength without going up in a weight class= top teir....

[JuiceM0nkey]

But after another month on my fat burning cycle i'd like to get a good program for a lean 500g protien a day. I'm leaning toward switching to isopure "mass" it's 62 g of protien per serving. what are you guys using.

Not sure if your joking or not, but 500g a day??? Thats WAY too much, your body wont even process that!

I got sponsered by "Beverly International" They make a great protein, top notch products that alot bodybuilders use!

[thedude.com]

i just had my 1st tablet of the new hydroxycut formulae ....
i feel warm , is like i'm having a tiny fever .
the sweat on my body is not cold as usuall , they are hot sweat despite the air condition temperature is 17degree-celcius .

and i feel great , i feel like makoto+yun ... nah !! DRAGON INSTALL !!~
i'm not even feeling hungry .

after the work out on my biceps and chest , it seems that the definitions of my body muscle can be seen . and i only burn 100 cals in cardio with high resistance , incline ! .

[Magnus Huang]

did anyone else notice that grit on the bottom of Isopure Zero Carb protein shakes?

it concerns me that the stuff seems completely insoluble and sticks to cups, etc. like superglue...makes me wonder what the grit is doing to the inside of my body

side question:
does isopure really work? i haven't taken enough of it and/or regularly enough to see any noticeable changes in size

[The Green Trench Coat]

Still in the gym I see. That's what's up! I don't workout as much as I used to. I know co-own a business in Altoona, PA. So a lot of my time is there, except for when I go on holiday & dealing with this CRAZY VIETNAMESE WITCH who is driving me nuts (It's all explained with my blogging in the Early Morning Thread).

Hope things are going well for you two. I tend to stop by more & check out how your progress is.


*bearhugs anubis*

havent seen/heard from you in ages.. guess we've all been busy I understand about the buisness thing taking up your time man. I've got a side venture going on also in addition to an already stressful job. but.. gotta make t hat money.

[The Green Trench Coat]

did anyone else notice that grit on the bottom of Isopure Zero Carb protein shakes?

it concerns me that the stuff seems completely insoluble and sticks to cups, etc. like superglue...makes me wonder what the grit is doing to the inside of my body

side question:
does isopure really work? i haven't taken enough of it and/or regularly enough to see any noticeable changes in size

It works. You may not be blending it enough if you have grit at the bottom.


JuiceMonkey: I meant to say 300. I was trying to do a 600g protien program once i got big.. but alot of fat.. the unused protien just got turned to fat.

[Reidar]

Protein doesn't turn to fat...

[Deuce]

anyone do jump training?

i'm looking to improve my vertical. so far im doing squats and a few calf exercises like the extensions / lift ups with my toes. any other recommended exercises??

[Soldier Zero]

Most all of it's going to be whey protein...just look over the nutritional value of the proteins and get whatever fits your needs...if you are bulking then look for a higher calorie protein shake with a bunch of carbs in them...you can also buy complex carbs to mix with your protein shake as well....


If you are cutting then look at a low carb or no carb protein isolate. It will have lots of protein and prolly 200 calories or less.

Thanks man.

Another question, what products are good amino acid supplements? I'm not searching for anything I'll use everyday, but probably once every 1 or 2 weeks.

[MagnusMadness]

Thanks man.

Another question, what products are good amino acid supplements? I'm not searching for anything I'll use everyday, but probably once every 1 or 2 weeks.


First things first...get a protein shake mix that already has a good amino acid profile....

Second....there is no supplement that will ever call for weekly or bi-weekly use....if you are going to use a supplement it will at LEAST call for daily use....whether it's a multi vitamin or creatine or protein powders....get used to using these products multiple times daily.

Now about amino acids...They are what they are...I don't know of much of a difference from brand name to brand name so I'm not sure if that would matter at all....it's not like creatine where they add or take away certain other compounds to make it more "effective" *(example: Cell tech including alpha lipoic acid and 80 grams of sugar in each serving... )

Protein doesn't turn to fat...


I see what he's saying though....I'm sure the [I]other[I] calories involved in taking in 600 grams of protein a day is tremendous...considering that a balanced meal would consist of carbs,protein and some fats as well....400 grams of protein a day could easily equate to at least 4000 cals a day. Nice surplus of unused cals = fat storage.

[MagnusMadness]

anyone do jump training?

i'm looking to improve my vertical. so far im doing squats and a few calf exercises like the extensions / lift ups with my toes. any other recommended exercises??

I used to see a guy do squat jumps with dumbells...

I don't know about specific exercises....but with whatever you do...don't go too heavy and concentrate on slow negatives and explosive concentric movements.

[Reidar]

That sounds more like bodybuilding advice, which isn't as applicable to sports as, say, strength-training. Why not go heavy? That's how to train the Type II fibre. Why go slow on the eccentrics? That decreases stored kinetic energy, and consequently, explosiveness.

[Soldier Zero]

First things first...get a protein shake mix that already has a good amino acid profile....

Second....there is no supplement that will ever call for weekly or bi-weekly use....if you are going to use a supplement it will at LEAST call for daily use....whether it's a multi vitamin or creatine or protein powders....get used to using these products multiple times daily.

Now about amino acids...They are what they are...I don't know of much of a difference from brand name to brand name so I'm not sure if that would matter at all....it's not like creatine where they add or take away certain other compounds to make it more "effective" *(example: Cell tech including alpha lipoic acid and 80 grams of sugar in each serving... )

Gotcha, thanks again. :tup:

[ShinAkumax]

i just had my 1st tablet of the new hydroxycut formulae ....
i feel warm , is like i'm having a tiny fever .
the sweat on my body is not cold as usuall , they are hot sweat despite the air condition temperature is 17degree-celcius .

and i feel great , i feel like makoto+yun ... nah !! DRAGON INSTALL !!~
i'm not even feeling hungry .

after the work out on my biceps and chest , it seems that the definitions of my body muscle can be seen . and i only burn 100 cals in cardio with high resistance , incline ! .

That shit actually works?

[MagnusMadness]

That sounds more like bodybuilding advice, which isn't as applicable to sports as, say, strength-training. Why not go heavy? That's how to train the Type II fibre. Why go slow on the eccentrics? That decreases stored kinetic energy, and consequently, explosiveness.


How explosive do you think reps will be with heavy weight??

By what you are saying...if you are doing say squats...you should go real heavy (I don't even know what you mean is heavy...so when you reply post intensity) drop down real fast and explode up....that just sounds like a recipe for a knee injury....especially to someone who plays sports competitively (knee problems are VERY common with basketball and soccer players)

And about stored kinetic energy....we are really trying hard to sound smart aren't we?? By slowing down the negatives (somewhat, not too ridiculous) we are taking some of the momentum out of the lift yes...purposefully. You really don't see how training explosive concentric lifts minus kinetic energy would only improve his vertical when there IS momentum?? To me it would be easier to jump higher by adding in the second variable after having trained the other movement effectively...Or in other words...

slow negative=more challenging explosive concentric movement=more effective at training/improving explosive movement

Now....

Trained explosive movement + Momentum= better vertical...

But if you don't see it that way then we can just agree to disagree....cuz this is kinda pointless argument to begin with...

[denjin]

Hm, while for the most part I lift so I can appear bigger, I am curious about other aspects to training the body.

How do you get a really high jump?
How do you get a stronger straight punch?

How do you get down 'climbing faster'?

[Reidar]

How explosive do you think reps will be with heavy weight??

By what you are saying...if you are doing say squats...you should go real heavy (I don't even know what you mean is heavy...so when you reply post intensity) drop down real fast and explode up....that just sounds like a recipe for a knee injury....especially to someone who plays sports competitively