Prime + Compound 20 Biatch!

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  1. 4/11/12 Tip of the day!

    It is grow time!!!! Im going to list my "best friends" for making monsterous gains (below)

    1)Utilize rest, train less frequent, take naps during the day
    2)Pound the calories!
    3)Stop stressing! Know exactly what your specific goal is, perform your workout specific to your goals, and when your done, stop thinking about it, live life!!
    4)Overload new poundages / more reps every workout
    5)Ensure every muscle fiber on the targeted muscle you are training that day are all completely overloaded / fatigued (use failure as a tool, not a requirement) (doing large amounts of volume will just eventually cause more of "cns burnout" effect, yes a massive pump feels great! higher volume training is more for body recomposition, maximum hypertrophy is all about overloading your cns/muscles, stimulating various muscle fibers like your fast/slow twich(so tempo variation should be utilized), and utilizing a varried caloric intake along with ALOT OF REST!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.


  2. Sometimes we tend to overthink things when it comes down to hypertrophy, overload/eat/rest is the key, simple!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.
    •   
       


  3. All I now see for tip of the day is mostly your old things (the things you have already told me :P) lol

    About the 5th point the fatigued session.... Some people don't even get faigued after their workouts (not right after and not even the next day of training) they in my mind are not pushing harder... and some people I have read posts of, they say you don't need to fatigued in order to grow they say if you are not even fatigued atall... it's ok. Now I oppose it...

  4. Quote Originally Posted by zubda345 View Post
    All I now see for tip of the day is mostly your old things (the things you have already told me :P) lol

    About the 5th point the fatigued session.... Some people don't even get faigued after their workouts (not right after and not even the next day of training) they in my mind are not pushing harder... and some people I have read posts of, they say you don't need to fatigued in order to grow they say if you are not even fatigued atall... it's ok. Now I oppose it...
    haha Glad you still remember everything ive told you from the past!

    By fatigued I meant fatiguing your muscle fibers(breaking them down via making sure you are not only using compound movements, but also isolating to hit the fibers that hardly get hit during a compound movement, dont overdo the isolation movements obviously! think of it as a "finishing touch"). And honestly "bodybuilding / powerlifting" training will not make you "tired" during a session unless your doing unnecessary things like drop sets on every exercise, super high volume/super sets which I wouldn't recommend all the time. If you feel somewhat "fatigued" mentally and physically the next day from a training session, you most likely did a tad bit too much and did "unnecessary" excess sets/extreme failure techniques.

    Hope this helps! Oh and hows your training going lately I haven't checked your log consistently in awhile! Gaining?
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  5. Heres a small little article I made, hope it helps you guys!

    20 Ways to Maximize your Hypertrophy/Strength Gains!


    1)Incorporate more "rest days" (days with no intense weight training, cardio is fine) (your

    endocrine system / adrenal glands take a beating from intense heavy weight training, your endo

    sys. / adrenals need to be running at a high performance(healthy) to ensure you maximize hypertrophy....I

    mean why would you want to half ass your hypertrophy goals? Take a rest day before and after every

    training session to elict a greater anabolic effect)
    2)Incorporate more "greens" into your diet (green leafy veggies,green tea) (less excess

    inflammation / cleaner liver = greater protein synthsis/insulin sensitivity = greater Anabolic!)
    3)Don't be afraid of using "low reps" (2-5) (myofibrillar hypertrophy is the thickest form of

    hypertrophy, just make sure you know how to feel the stretch and contraction on the targeted

    muscle for injury prevention purposes!)
    4)Keep a "constant" tension on the targeted muscle (say goodbye to joint pain!)
    5)Relax your Sympathetic Nervous System starting 2-4 hours before bed
    6)Use "extreme failure" techniques like drop sets/rest pause as a "shock technique" to your

    cns/endocrine system, not used as a primary focus in your training
    7)Have a "deload" week, every 4-6 weeks (a week when you train with relatively higher reps or even

    taking the week off)
    8)Your 20 percent bodyfat? 20g fish oil sounds about right for you. (benefits for insulin

    sensitivity, testosterone levels, gets rid of excess inflammation)
    9)Don't be afraid of shortening up your range of motion, for the sake of your knees/elbows!
    10)Incorporate various yoga stretches specifically for your lower back health
    11)Maximize your hormones naturally! (less training during the week, balanced omega 3-6-9's,

    training smart not utilizing extreme failure techniques/high volumes every session is a good

    start)
    12)Stop stressing! (why create a excess cortisol circulating your body?)
    13)Laugh atleast 10-15 mins a day! (a positive mind with less stress = more anabolism!)
    14)Learn the biomechanics on every muscle group (so you won't perform the same range of motion

    twice in one workout)
    15)Focus on compound movements always, but don't be afraid of using isolation movements as a

    "tool" to fill the muscle out (ensures muscle symetry / balance)
    16)Utilize "top lockout" movements as a tool in your training for nerumuscular adaptation (think

    of rack deadlifts, squat lockouts, bench/military press lockouts)
    17)Stretch the targeted muscle between working sets (for a enhanced hypertrophy/nutrient delivery

    benefit)
    18)The muscular system can recover within 30 seconds, the Central Nervous System however requires

    a little longer to recover, more so around the 90 second or more range. Save the super short rest

    periods(30-60) for the trainees who have the body recomposition/shredding goal. Yes GH is enhanced

    with supershort rest periods, but when your cns is recovered you get more heavier / intense sets,

    which equals greater testosterone / igf-1 benefits = greater muscular hypertrophy
    19)Chase performance, not fatigue! - Christian Thibaudeau (if you find your motivation is starting

    to decrease, your intensity during training isn't the same, your most likely starting to overtrain

    your endocrine system, and your starting burnout your cns)
    20)Take in BCAA's / cell volumizers pre workout to ensure protein synthesis will be much higher

    during and after your training session, and your nutrient delivery(pumps) to be tremendously

    enhanced, which will benefit various hormones like VEGF(veign creating hormone), mgf, and igf-1

    which will enhance hypertrophy.

    (ughhh typing on wordpad the double space crap is there by default, ill fix it 2morrow, im going to bed lol)
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  6. Rest day today! 4/21/12

    *Notes*
    -Stressed out....
    -C20 2 caps morning, 2 caps pm with food
    -Prime 2 caps 3x a day with food
    -Will weigh myself once a week (started this in the 213-216 range)
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  7. Quote Originally Posted by TheHardOne View Post
    Rest day today! 4/21/12

    *Notes*
    -Stressed out....
    -C20 2 caps morning, 2 caps pm with food
    -Prime 2 caps 3x a day with food
    -Will weigh myself once a week (started this in the 213-216 range)
    Spot the typo in your post?
    Product Educator | USPowders
    Statements made by this online persona are the sole property of the owner, and do not necessarily reflect USPowders’ opinion as a whole.

  8. Quote Originally Posted by strategicmove View Post
    Spot the typo in your post?
    There isn't any typo in his post, lol.

  9. Quote Originally Posted by TheHardOne

    Thanks for the input, hmm I didn't know that L-Tyrosine would help stimulant/adrenal recovery? Awesome! Thanks!

    Get ready for some monster gains, c20/prime has been in me for about 5 days now, and im at that point of my growing phase when the gains sky rocket! Back in the gym 2morrow!
    Yup, l tyrosine is the precursor amino to adrenaline. Or the amino needed in the adrenal gland hormonal cascade.
    RecoverBro ELITE

  10. Quote Originally Posted by TheHardOne View Post
    Heres a small little article I made, hope it helps you guys!

    20 Ways to Maximize your Hypertrophy/Strength Gains!


    1)Incorporate more "rest days" (days with no intense weight training, cardio is fine) (your

    endocrine system / adrenal glands take a beating from intense heavy weight training, your endo

    sys. / adrenals need to be running at a high performance(healthy) to ensure you maximize hypertrophy....I

    mean why would you want to half ass your hypertrophy goals? Take a rest day before and after every

    training session to elict a greater anabolic effect)
    2)Incorporate more "greens" into your diet (green leafy veggies,green tea) (less excess

    inflammation / cleaner liver = greater protein synthsis/insulin sensitivity = greater Anabolic!)
    3)Don't be afraid of using "low reps" (2-5) (myofibrillar hypertrophy is the thickest form of

    hypertrophy, just make sure you know how to feel the stretch and contraction on the targeted

    muscle for injury prevention purposes!)
    4)Keep a "constant" tension on the targeted muscle (say goodbye to joint pain!)
    5)Relax your Sympathetic Nervous System starting 2-4 hours before bed
    6)Use "extreme failure" techniques like drop sets/rest pause as a "shock technique" to your

    cns/endocrine system, not used as a primary focus in your training
    7)Have a "deload" week, every 4-6 weeks (a week when you train with relatively higher reps or even

    taking the week off)
    8)Your 20 percent bodyfat? 20g fish oil sounds about right for you. (benefits for insulin

    sensitivity, testosterone levels, gets rid of excess inflammation)
    9)Don't be afraid of shortening up your range of motion, for the sake of your knees/elbows!
    10)Incorporate various yoga stretches specifically for your lower back health
    11)Maximize your hormones naturally! (less training during the week, balanced omega 3-6-9's,

    training smart not utilizing extreme failure techniques/high volumes every session is a good

    start)
    12)Stop stressing! (why create a excess cortisol circulating your body?)
    13)Laugh atleast 10-15 mins a day! (a positive mind with less stress = more anabolism!)
    14)Learn the biomechanics on every muscle group (so you won't perform the same range of motion

    twice in one workout)
    15)Focus on compound movements always, but don't be afraid of using isolation movements as a

    "tool" to fill the muscle out (ensures muscle symetry / balance)
    16)Utilize "top lockout" movements as a tool in your training for nerumuscular adaptation (think

    of rack deadlifts, squat lockouts, bench/military press lockouts)
    17)Stretch the targeted muscle between working sets (for a enhanced hypertrophy/nutrient delivery

    benefit)
    18)The muscular system can recover within 30 seconds, the Central Nervous System however requires

    a little longer to recover, more so around the 90 second or more range. Save the super short rest

    periods(30-60) for the trainees who have the body recomposition/shredding goal. Yes GH is enhanced

    with supershort rest periods, but when your cns is recovered you get more heavier / intense sets,

    which equals greater testosterone / igf-1 benefits = greater muscular hypertrophy
    19)Chase performance, not fatigue! - Christian Thibaudeau (if you find your motivation is starting

    to decrease, your intensity during training isn't the same, your most likely starting to overtrain

    your endocrine system, and your starting burnout your cns)
    20)Take in BCAA's / cell volumizers pre workout to ensure protein synthesis will be much higher

    during and after your training session, and your nutrient delivery(pumps) to be tremendously

    enhanced, which will benefit various hormones like VEGF(veign creating hormone), mgf, and igf-1

    which will enhance hypertrophy.

    (ughhh typing on wordpad the double space crap is there by default, ill fix it 2morrow, im going to bed lol)
    20 grams Fish Oil....Will I grow gills?
    •   
       


  11. Quote Originally Posted by ABNRanger View Post
    There isn't any typo in his post, lol.
    4/21/12? That is in the future!
    Product Educator | USPowders
    Statements made by this online persona are the sole property of the owner, and do not necessarily reflect USPowders’ opinion as a whole.

  12. Quote Originally Posted by strategicmove View Post
    Spot the typo in your post?
    Huh?
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  13. Quote Originally Posted by strategicmove View Post
    4/21/12? That is in the future!
    Oh snap!!! lol
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  14. Arms 4/13/12

    -Cross Body Hammer Curls 2x10-12

    -Top portion Bench Press 5x10-12
    -One Arm DB Ex 3x20-10
    -Upright Dips 4x30-10 (varried tempo because I don't have a chain to add weight to my belt)

    -Standing DB supine Curls 3x10-12
    -Incline Hammer Curls 3x12
    -Preacher Machine Curls 3x15-12

    -Ended the workout off with some partial chains (underhand/narrow)

    *Notes*
    -Good pump but not the best (lack of sleep / blowing my load last night in her hair.....yeah come at me bro! )
    -PR's on everything (rep wise)
    -Getting more vascular everyday!
    -Supersetted each tricep/bicep exercise
    -Rest periods around 60 seconds
    -Sitting here and my pump is getting better by the minute?! lol.....and it hurts! In a good way of course.
    -Next time when whatever muscle im training finnally reaches that "fully pumped" state, gonna add 1-3 more sets along with some extreme stretching during that sequence, and gonna inject my carb/cell volumizer/bcaa shake during that sequence instead of taking it post workout. Talk about "maximizing the pump"!!
    -I was going to follow a more "structured" training protocol like a PHAT variant....but honestly I hate training heavy(2-6 reps)....its boring...I hate it....not intense.....I love training for a maximum pump while still overloading my muscles, I feel for maximum development of the muscles, this is key. No half-assing around here!

    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  15. Quads 4/14/12

    -Leg Extensions 2x10-12
    -Barbell Squats 2x12-15
    -Leg Press (one leg at a time) 2x10-12
    -Leg Extensions 1x50 (via drops.....BRUTAL) + Brutal Stretching + Carb/cell volumizer/anabolic coktail = MASSIVE PUMP

    *Notes*
    -Went lighter in order to make sure my quads are doing 100 percent of the work, still placing pr's
    -Best quad pump ive ever experienced.....one of those "extremely tight" pumps.....
    -2 c20 caps with post workout shake
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  16. Update*

    *So about 9 days into C20 / Prime....what have I noticed?

    -Appetite has slightly increased (which is a blessing for me)
    -Feeling unstoppable / focused more than ever during my workouts
    -Pumps get better and better...
    -Im training for hypertrophy, so im more concerned with the pump, getting in my nutrients.....and of course I progressively overload my muscles every workout, but I feel, feeling the muscle constantly stretching and contracting is the number 1 step before even thinking about moving heavier weight. But to any ego maniacs out there....yes I am constantly getting stronger everyday.
    -Mood is great!
    -Started this 4/5/12 around the 213-216 range, will weigh myself after my next rest day.
    -Burning fat aswell! Waist gets tighter everyday! Love it!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  17. Your mood is always great :P it might be the supplements :P

  18. Quote Originally Posted by zubda345 View Post
    Your mood is always great :P it might be the supplements :P
    Yup I have learned to keep my mood at a optimal level for enjoying life!

    But I feel it is so important to notice a mood benefit from any supplement, to me its huge....in life I want to look like a superhero....but I also want to feel joy / happiness.
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  19. Looks like today will be a well deserved rest day.

    Quads are pretty damn sore!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  20. *Update*
    -Just weighed in at 220?!!? Awesome! My goal was actually get around 220 without any additional fat gain!.....Yeah but in early May!! Just days into my calories in absolute full force, balls out training, perfect supplement protocol for bulking dominated that goal!! Heres a little run down on my current offseason(below
    *March 5 Begin at 205 pounds
    *March 25 Around 211-213
    *March 25-April 4th Maintenance (had to deal with some life issues)
    *April 15 Up to 220 pounds (221.8 if you want to count my weight when im fully hydrated )

    -Gota keep dem arms vascular and have visible abs! Most people's "bulking" term is to gain muscle but they also tell themselves "its ok" to gain excess fat.....not for me, my bulking term is strictly building muscle.
    -Grow time!
    -Like I said this is the period when my gains sky rocket, im even surprised of my weight increase!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  21. Quote Originally Posted by TheHardOne View Post
    Yup I have learned to keep my mood at a optimal level for enjoying life!

    But I feel it is so important to notice a mood benefit from any supplement, to me its huge....in life I want to look like a superhero....but I also want to feel joy / happiness.
    everyone wants to my friend... I just hope to get a kob suitable so i could too...
    Quote Originally Posted by TheHardOne View Post
    *Update*
    -Just weighed in at 220?!!? Awesome! My goal was actually get around 220 without any additional fat gain!.....Yeah but in early May!! Just days into my calories in absolute full force, balls out training, perfect supplement protocol for bulking dominated that goal!! Heres a little run down on my current offseason(below
    *March 5 Begin at 205 pounds
    *March 25 Around 211-213
    *March 25-April 4th Maintenance (had to deal with some life issues)
    *April 15 Up to 220 pounds (221.8 if you want to count my weight when im fully hydrated )

    -Gota keep dem arms vascular and have visible abs! Most people's "bulking" term is to gain muscle but they also tell themselves "its ok" to gain excess fat.....not for me, my bulking term is strictly building muscle.
    -Grow time!
    -Like I said this is the period when my gains sky rocket, im even surprised of my weight increase!
    great growth brother...

    Couldnt post in blue cause i m on my phone...


    GOT IT BLUE :P

  22. Quote Originally Posted by zubda345 View Post
    everyone wants to my friend... I just hope to get a kob suitable so i could too...


    great growth brother...

    Couldnt post in blue cause i m on my phone...
    Grow time Zub!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  23. How's your eating been lately, when you skyrocketed your gains the past days? same like about 500-700grams of carbs per training day and what about proteins?

  24. 4/16/12 Delts (rear delts/traps on back day)

    -Seated Machine Press 2x12 (less strain on rotator cuffs than a free weight heavy barbell/dumbbell press)
    -Dumbbell Upright Rows 3x10-12
    -Behind Back Cable Side Laterals 3x10-12 (DO NOT GO HEAVY ON THIS! ROTATOR CUFF STRAIN IS HIGH ON THIS EXERCISE!)
    -Standing Dumbbell Military Press 2x10-12

    Calves-
    Seated Calf Raise 2x10-20
    One Leg Straight Leg Calf Raise 2x8-20

    *Notes*
    -Even though I went light, those behind back laterals literally strained my rotator cuffs wayy too much, if I do those in the future, ill stick to 20-30 reps on those
    -Tried out a machine press that I never really done before, really good feel, minimal stress on rotator cuffs, feel it right in the mid/front delts, though if I do this exercise again, ill stick with 15-20 reps. Still trying to find a good pressing exercise for my delts without too much rotator cuff strain.
    -Pump was great until my rotator's got strained , will most likely stick with a machine/barbell/dumbbell press, wide upright rows, regular side laterals next time. Though I hate using super heavy weight on my seated barbell/dumbbells presses lol.
    -Time to move on, back day is 2morrow.
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  25. Quote Originally Posted by zubda345 View Post
    How's your eating been lately, when you skyrocketed your gains the past days? same like about 500-700grams of carbs per training day and what about proteins?
    Protein is a little less than my bodyweight, carbs are always around 500, fats are very high aswell. I notice if I eat a super high protein / low carb diet/moderate to high fat diet I stay flat, I actually notice more fat gain, gaining muscle is almost a miracle on a diet like that. Higher carbs are key for me.
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  26. GREAT gains! 220 already. Man.
    Interesting on the diet. Recently I noticed that a lot of the natural athletes I follow do something like 90-100g fat, 200-220g protein, 300-450g carbs. (This is for a 200lb~) Maintaining on a powerlifting diet.
    RecoverBro ELITE

  27. Quote Originally Posted by mattrag View Post
    GREAT gains! 220 already. Man.
    Interesting on the diet. Recently I noticed that a lot of the natural athletes I follow do something like 90-100g fat, 200-220g protein, 300-450g carbs. (This is for a 200lb~) Maintaining on a powerlifting diet.
    Thanks for the kind words man! Shoot...im surprised aswell! Didn't think i'd get up to 220 till early May! 225-230 here I come!

    I wouldn't recommend that much food for a powerlifter, with the lack of physical intense activity for the sport of powerlifting, eating that much would just result in excess fat gain.
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  28. *Update*
    -Prime 2 caps, 3x a day with food
    -Changed taking c20 pre, to taking it with my post workout shake to really take advantage on the gda effect, not to mention I train fasted which already benefits glucose metabolism / Glut4.....ITS GROW TIME!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  29. Quote Originally Posted by TheHardOne

    Thanks for the kind words man! Shoot...im surprised aswell! Didn't think i'd get up to 220 till early May! 225-230 here I come!

    I wouldn't recommend that much food for a powerlifter, with the lack of physical intense activity for the sport of powerlifting, eating that much would just result in excess fat gain.
    I would think so as well but one guy I'm following eats this much just to keep from losing weight.

    He does hiit style cardio on off days though for recovery and explosiveness.
    RecoverBro ELITE

  30. Quote Originally Posted by TheHardOne
    *Update*
    -Prime 2 caps, 3x a day with food
    -Changed taking c20 pre, to taking it with my post workout shake to really take advantage on the gda effect, not to mention I train fasted which already benefits glucose metabolism / Glut4.....ITS GROW TIME!
    Wow you train fasted? That's good stuff man. I always preferred it.
    RecoverBro ELITE
  

  
 

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