While the boss is away............Thread
- Thread starter xjsynx
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EasyEJL
Never enough
I tend to think of him more like doctor Detroit. Sadly I am on my blackberry so I can't find a witty Dr Detroit youtube clip to add. Travelling can suck
xjsynx
Member
True story. Hopefully no clowns are in the power rack tonight...because last week I wasn't sure if I was going to be able to rack the weight....
I usually have to back all the way out, because I go lower then the rack allows me....Then walking back into the rack to rack the weight is a workout itself.....
thewilman
Well-known member
That oly style would kill my girlie wrists!
Have you ever heard of the "sting ray"? Good for front squats.
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xjsynx
Member
You old perv. Couldn't find a tailpipe to stick your chilito in?
thewilman
Well-known member
Yeah, thanks to YOU I can't use the squat rack anymore! :clap2:
bitterplacebo
Well-known member
I kind of do them like that, except I grip in the opposite direction and grip really close to the center of the bar. arms not crossed
but I rarely do front squat anymore
xjsynx
Member
That oly style would kill my girlie wrists!
Have you ever heard of the "sting ray"? Good for front squats.
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That is what it kills on me, is my wrists. I can handle 135, but that about my limit....The other way, my rhomboids fatigue to fast and the bar starts slipping down..............
I seen those before. I am too stubborn and hate using any apparatus' that aid in lifting....A stingray would be beneficial though...
Has any of you cats done Zercher squats?
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xjsynx
Member
xjsynx
Member
Hmmm. I will have to try that.
That would have been funny if someone walked by my office and saw my trying that grip with an imaginary barbell :toofunny:
Nabisco
Well-known member
Off the current topic...anyone used a Beta Alanine product that they would recommend? I've used Incarnate and I enjoyed it, but it was included during a cycle of Epistane, so I wasn't able to tell what kind of strength/recovery gains were coming from the BA (noob). Although I noticed the "tingle" with the BA and a noticable difference in workout quality while on it. Anyone tried any of the other BA products?
xjsynx
Member
I've tried Beta-7 which is a time-released BA. Expensive, but solid product.
Poseidon-BA - Great product, but now SWELL is out which is the same, but addition of Leucine + Arginine.
White Flood - my favorite pre-wo supp right now. You can try half-size powders for dirt cheap...
bitterplacebo
Well-known member
the elbows should end up pointing straight forward throughout
it's almost the same as the arms crossed front squat, except you don't have to make the decision of which arm gets crossed on top
sometimes I practice my chest pressing movements with imaginary weights
thewilman
Well-known member
I told you man...you are my long lost hermano Mejicano
And I have tried them, killed my forearms with any kind of decent weight.
Nabisco
Well-known member
Hmmm, checked out Swell on Nimbus' website. I used there Poseidon product pretty regularly for a while and liked it. So I'm thinking that Swell would be a good addition, but the cost is fairly steep even on NP, but thats just my opinion. Thanks for the advice XJ
xjsynx
Member
FOOD: THE ULTIMATE BODY TRANSFORMATION TOOL
Let me be perfectly honest with you: nothing can affect body composition as
fast and as drastically as the food you eat, not even drugs! Let’s talk fat loss
for example, a substance like synthetic T3 (e.g. cytomel) or T4 (e.g.
synthroid) can boost metabolism and daily energy expenditure by around
10%. If you are anywhere between 175 and 225lbs we’re talking about 200-
300 calories per day which is basically the amount of calories in ½ cup of
rice measured dry or of a bagel. When we consider that your average fast
food hamburger can provide anywhere from 750 to 1000 calorie and that an
hour of cardio will “burn” an average of 450 to 500 calories; it’s quite easy
to see how simply controlling our food intake can have a huge impact on
how our body looks.
MASS-BUILDING NUTRITIONfast and as drastically as the food you eat, not even drugs! Let’s talk fat loss
for example, a substance like synthetic T3 (e.g. cytomel) or T4 (e.g.
synthroid) can boost metabolism and daily energy expenditure by around
10%. If you are anywhere between 175 and 225lbs we’re talking about 200-
300 calories per day which is basically the amount of calories in ½ cup of
rice measured dry or of a bagel. When we consider that your average fast
food hamburger can provide anywhere from 750 to 1000 calorie and that an
hour of cardio will “burn” an average of 450 to 500 calories; it’s quite easy
to see how simply controlling our food intake can have a huge impact on
how our body looks.
In bodybuilding (which is basically extreme body transformation) I’ve seen
three types of “off-season” or mass gaining approaches. You might not be a
competitor but during a mass gaining phase the goal is pretty similar to that
of an off-season bodybuilder.
The three approaches I’ve seen are:three types of “off-season” or mass gaining approaches. You might not be a
competitor but during a mass gaining phase the goal is pretty similar to that
of an off-season bodybuilder.
- Extreme bulk: ingesting a ton of food to gain as much bodyweight as
possible so that the body has ample nutrients and a high level of anabolic
hormone (especially insulin) to trigger muscle growth. In an extreme bulk
basically anything type of food is fair game. Proponents of this method say
that as long as you get an adequate protein intake you can eat any food you
want to attain your high calories goal. This works, it will allow a
bodybuilder to pack on muscle. However it comes at a price: gaining some
body fat along with the muscle. While a fat-to-muscle gain ratio of 1:1
(gaining one pound of fat for each pound of muscle) is acceptable and will
not hinder your appearance most bodybuilders actually approach a 2:1 or
even a 3:1 ratio, meaning that they gain a lot more fat than muscle. It’s much
easier and quicker to store one pound of fat than to build one pound of
muscle, so when you drastically jack up you caloric intake chances are that
you will end up gaining more fat than muscle. This is especially true of
endomorphs and endomesomorphs. Ectomorphs (tall and thin) can get away
with it though. - Clean bulk: with this type of approach you also increase your total food
intake drastically (more on what is needed later in my answer) however you
consume exclusively “clean” or “bodybuilding-friendly” food. Basically you
eat like you would during a fat-loss phase, but you eat more of everything.
For avid T-nation readers this approach is exemplified in Dr. Berardi’s
massive eating plan. The merit of this method is that it minimizes fat gain
while supporting muscle growth with adequate nutrients. The downside is
that eating 5000kcals + per day of only clean food can be hard for some
people. Plus, it’s still possible to gain some fat even though you are only
ingesting good food. If caloric intake is high enough compared to your daily
expenditure you will gain some fat. However I’d say that this approach is a
good compromise in that it will allow you to gain a lot of muscle while
avoiding excessive fat gain. Expect a 1:1 ratio of gain with this method. - Lean gain: in this final approach the athlete strives to stay very lean year round.
Caloric intake is only slightly higher than maintenance and only clean
food is consumed. With this approach muscle gain is slower this is mostly
due to lower levels of circulating insulin which is one of the most anabolic
hormone in the body. Insulin favors muscle gain by shuttling amino acids
and glucose into muscle cells. It can also increase the hepatic release if IGF-
1, the master anabolic hormone. On the other hand, insulin also facilitates fat
gain and decrease fat mobilization. With this approach you can stay very
lean but you’ll have to accept that you will gain muscle mass at a slower
rate.
How much energy is needed to build one pound of muscle? This is a very
important question because it will help us design a plan that will allow us to
provide our body with what it needs to build muscle without risking gaining
too much fat. Some people have tried to answer that by simply taking into
consideration the composition of a pound of muscle. Muscle tissue is around
22% protein, 5% fat, 3% carbs and the rest is water, minerals and trace
elements.
Since one pound = 0.455kg, it’s sometimes believed that one pound of
muscle is composed of:
per gram of fat they assume that one thus needs around 660kcals to build
one pound of muscle. According to that (erroneous) logic if one wanted to
gain 10lbs of muscle he would need to consume 6600kcals more than his
maintenance level over a certain period of time. For example if he wanted to
gain 10lbs over 3 months he’d have to consume 70 calories above
maintenance per day.
This is a mistake. The actual process of building muscle tissue requires a lot
more energy beyond its simple composition. The body must take the
nutrients absorbed and synthesize muscle tissue. This is a very energy-costly
process! Basically when you are building muscle it’s like when you are
building a house: not only do you have to pay for the raw material needed,
but you also have to pay the construction workers.
Studies have found that for each gram of protein synthesized into new
muscle tissue, 220 calories are needed to turn the raw protein into new
muscle mass. Since one pound of muscle contains approximately 100g of
71
protein it is thus clear that to build one pound of muscle we actually need
more than 20 000kcals. Quite a bit more than the earlier estimated 660!
So if we want to build 10lbs of muscle we need to ingest around 22 000
calories above our maintenance level over a certain period of time. If we
wanted to gain that 10lbs over a 5 months period of time this would mean
consuming around 1400 calories above maintenance per day. So if you need
to consume 3000kcals per day to maintain your current weight, you’d need
to ingest around 4400kcals per day to gain 10lbs of muscle tissue over a 5
months period.
How much muscle can we build?important question because it will help us design a plan that will allow us to
provide our body with what it needs to build muscle without risking gaining
too much fat. Some people have tried to answer that by simply taking into
consideration the composition of a pound of muscle. Muscle tissue is around
22% protein, 5% fat, 3% carbs and the rest is water, minerals and trace
elements.
Since one pound = 0.455kg, it’s sometimes believed that one pound of
muscle is composed of:
100g of protein (455g x 22%)
23g of fat (455g x 5%)
14g of carbs (455g x 3%)
Since there are 4 calories in one gram of protein and carbs, and 9 calories23g of fat (455g x 5%)
14g of carbs (455g x 3%)
per gram of fat they assume that one thus needs around 660kcals to build
one pound of muscle. According to that (erroneous) logic if one wanted to
gain 10lbs of muscle he would need to consume 6600kcals more than his
maintenance level over a certain period of time. For example if he wanted to
gain 10lbs over 3 months he’d have to consume 70 calories above
maintenance per day.
This is a mistake. The actual process of building muscle tissue requires a lot
more energy beyond its simple composition. The body must take the
nutrients absorbed and synthesize muscle tissue. This is a very energy-costly
process! Basically when you are building muscle it’s like when you are
building a house: not only do you have to pay for the raw material needed,
but you also have to pay the construction workers.
Studies have found that for each gram of protein synthesized into new
muscle tissue, 220 calories are needed to turn the raw protein into new
muscle mass. Since one pound of muscle contains approximately 100g of
71
protein it is thus clear that to build one pound of muscle we actually need
more than 20 000kcals. Quite a bit more than the earlier estimated 660!
So if we want to build 10lbs of muscle we need to ingest around 22 000
calories above our maintenance level over a certain period of time. If we
wanted to gain that 10lbs over a 5 months period of time this would mean
consuming around 1400 calories above maintenance per day. So if you need
to consume 3000kcals per day to maintain your current weight, you’d need
to ingest around 4400kcals per day to gain 10lbs of muscle tissue over a 5
months period.
Now that we know how much calories are needed to build one pound of
muscle, it becomes important to know exactly how many pounds of muscle
we can build in a certain period of time. Obviously our body has a limited
growth potential. If it could use all the nutrients ingested to build muscle we
would only have to consume 15 000kcals/day and we’d all be 300lbs muscle
freaks!
Well, the average natural body (non chemically-enhanced) can synthesize
between [highlight]0.25 and 0.5lbs of muscle tissue per week[/highlight]. So it can build 1-2lbs of
muscle per month of training on average (on some months you might gain 3-
4lbs while on others zilch).
Now keep in mind that I’m talking about dry muscle weight. Every gain in
muscle size will also lead to increases in glycogen storage among other
things. It is possible to store up to 40g of glycogen per 100g of muscle
(around 15g in an untrained muscle, up to 40g for a well-trained individual).
So for 10lbs of new muscle, you’d also gain up to 4lbs of added glycogen
storage. So you can gain around 14lbs of scale weight, not just the 10lbs.
So if we want to gain [highlight]10lbs of muscle we’d need 5-10 months to do so[/highlight]
(unless the individual is a genetic freak or a total beginner). As a result it
becomes necessary to increase caloric intake anywhere from 700kcals (10
months) and up to 1400kcals (5 months) per day to attain the desired muscle
gain. Eating more than that will not stimulate more muscle growth. This is
because the body simply cannot use more nutrients than that to build muscle
due to its limited capacity to synthesize muscle tissue. So if you need
3000kcals daily to maintain your body weight/muscle mass you’d need to
consume 3700 to 4400kcals per day to build the desired amount of muscle.
More than that and you’ll risk gaining fat, without actually increasing
potential muscle growth.
Your body cannot be "forced" into adding muscle mass. Understand that
regardless of how good your training program is and how much good food
you ingest, your muscle growth potential is ultimately limited by the
physiological rate at which you body can fabric muscle tissue. This is one of
the reasons why using performance-enhancing drugs such as steroids, hGH,
IGF-1 and insulin can lead to greater gains: they bypass your natural
physiological limit by basically changing your internal biochemistry. So
individuals venturing into the darkside of body transformation can (and
should) eat more food during their mass gaining phase to take full advantage
of their enhanced biochemistry. In fact, I’ll go as far as too say that ingesting
insufficient calories while “chemically-enhanced” will not provide much
more muscle growth than if you were training naturally.
Let’s get back to our house-building analogy for a second.
Your muscles are like a house made of bricks. The bricks are the protein
necessary to build the house and the carbs/fat represent the money you give
to your employees.
Now, each man on your staff can only work as fast as his physical capacities
will allow it. Even if you give him a lot more bricks or even a lot more
money, there comes a point where he just cannot work any faster.
Now, if you do not give the employees enough bricks or cash, they won’t
work as fast (that's why it's harder to gain size while dieting down). So at
some point, it's beneficial to increase food intake. But once the optimal
intake is reached, there is no sense in eating more.
Anabolic performance-enhancing drugs basically allow you to hire more
employees. So in that regard if you supply more bricks (protein) your
production rate will be able to increase above what it was before the new
workers came on board. However understand that more employees means a
higher payroll (more carbs/fats) if we want the employees to work at an
optimal rate. It’s the same way with your body: to take full advantage of
your use of PED, protein and caloric intake must be increased (by around
20%). However this is not a reason to visit all the fast-food joints in your
town! The cleaner you eat while getting the necessary protein and calories it,
the greater will be your success at the end of the line.
In conclusion…muscle, it becomes important to know exactly how many pounds of muscle
we can build in a certain period of time. Obviously our body has a limited
growth potential. If it could use all the nutrients ingested to build muscle we
would only have to consume 15 000kcals/day and we’d all be 300lbs muscle
freaks!
Well, the average natural body (non chemically-enhanced) can synthesize
between [highlight]0.25 and 0.5lbs of muscle tissue per week[/highlight]. So it can build 1-2lbs of
muscle per month of training on average (on some months you might gain 3-
4lbs while on others zilch).
Now keep in mind that I’m talking about dry muscle weight. Every gain in
muscle size will also lead to increases in glycogen storage among other
things. It is possible to store up to 40g of glycogen per 100g of muscle
(around 15g in an untrained muscle, up to 40g for a well-trained individual).
So for 10lbs of new muscle, you’d also gain up to 4lbs of added glycogen
storage. So you can gain around 14lbs of scale weight, not just the 10lbs.
So if we want to gain [highlight]10lbs of muscle we’d need 5-10 months to do so[/highlight]
(unless the individual is a genetic freak or a total beginner). As a result it
becomes necessary to increase caloric intake anywhere from 700kcals (10
months) and up to 1400kcals (5 months) per day to attain the desired muscle
gain. Eating more than that will not stimulate more muscle growth. This is
because the body simply cannot use more nutrients than that to build muscle
due to its limited capacity to synthesize muscle tissue. So if you need
3000kcals daily to maintain your body weight/muscle mass you’d need to
consume 3700 to 4400kcals per day to build the desired amount of muscle.
More than that and you’ll risk gaining fat, without actually increasing
potential muscle growth.
Your body cannot be "forced" into adding muscle mass. Understand that
regardless of how good your training program is and how much good food
you ingest, your muscle growth potential is ultimately limited by the
physiological rate at which you body can fabric muscle tissue. This is one of
the reasons why using performance-enhancing drugs such as steroids, hGH,
IGF-1 and insulin can lead to greater gains: they bypass your natural
physiological limit by basically changing your internal biochemistry. So
individuals venturing into the darkside of body transformation can (and
should) eat more food during their mass gaining phase to take full advantage
of their enhanced biochemistry. In fact, I’ll go as far as too say that ingesting
insufficient calories while “chemically-enhanced” will not provide much
more muscle growth than if you were training naturally.
Let’s get back to our house-building analogy for a second.
Your muscles are like a house made of bricks. The bricks are the protein
necessary to build the house and the carbs/fat represent the money you give
to your employees.
Now, each man on your staff can only work as fast as his physical capacities
will allow it. Even if you give him a lot more bricks or even a lot more
money, there comes a point where he just cannot work any faster.
Now, if you do not give the employees enough bricks or cash, they won’t
work as fast (that's why it's harder to gain size while dieting down). So at
some point, it's beneficial to increase food intake. But once the optimal
intake is reached, there is no sense in eating more.
Anabolic performance-enhancing drugs basically allow you to hire more
employees. So in that regard if you supply more bricks (protein) your
production rate will be able to increase above what it was before the new
workers came on board. However understand that more employees means a
higher payroll (more carbs/fats) if we want the employees to work at an
optimal rate. It’s the same way with your body: to take full advantage of
your use of PED, protein and caloric intake must be increased (by around
20%). However this is not a reason to visit all the fast-food joints in your
town! The cleaner you eat while getting the necessary protein and calories it,
the greater will be your success at the end of the line.
The advice to “eat everything in sight” is not necessarily a good one. It’s
true that food is the most anabolic substance known to man, and that undereating
is the simplest way to limit your muscle gains. However past a certain
point, eating more food will only lead to increased fat gain especially if you
are natural. Fat is not muscle. Gaining fat doesn’t facilitate muscle gain.
Additional nutrients increase muscle building, additional fat doesn’t! So if
you want to add muscle you will need to jack up your caloric intake.
However doing it so blindly by eating everything in sight is certainly not the
best way to go.
true that food is the most anabolic substance known to man, and that undereating
is the simplest way to limit your muscle gains. However past a certain
point, eating more food will only lead to increased fat gain especially if you
are natural. Fat is not muscle. Gaining fat doesn’t facilitate muscle gain.
Additional nutrients increase muscle building, additional fat doesn’t! So if
you want to add muscle you will need to jack up your caloric intake.
However doing it so blindly by eating everything in sight is certainly not the
best way to go.
xjsynx
Member
Yeah it is a hefty price. You can score the p-BA for $27.89...
It is SWELL without the: L-Leucine and Arginine-Alpha-Ketoglutarate
EasyEJL
Never enough
do you also throw gang signs at the top and bottom ese?
EasyEJL
Never enough
i do like swell a lot, I'm now at about 24 hours since I last had some, and i'm missing it. can't wait to get home.
xjsynx
Member
That is a problem with most people. They get too consumed with supplements...
dietary supplement
One entry found.
dietary supplement
Main Entry:
dietary supplement
Function:
noun
Date:
1967
: a product taken orally that contains one or more ingredients (as vitamins or amino acids) that are intended to supplement one's diet and are not considered food
dietary supplement
Main Entry:
dietary supplement
Function:
noun
Date:
1967
: a product taken orally that contains one or more ingredients (as vitamins or amino acids) that are intended to supplement one's diet and are not considered food
xjsynx
Member
Basic more is better logic tells me not to agree, but you have to take in account of the additional calories on a bulk:
"Natural trainees however do not
need to jack up protein intake above 1.25g/pound when consuming a
large amount of calories because the natural body cannot utilize the
added protein to build muscle (it exceeds its capacity to do so) and since
carbs and calories are high, there is no need for extra protein to protect
the muscles."
EasyEJL
Never enough
who cares about that, I want to know if he sharted
xjsynx
Member
"laugh out loud"
xjsynx
Member
xjsynx
Member
thewilman
Well-known member
I hate it when that happens
Hank Vangut
Well-known member
how long would someone like me last in the ring w/someone trained in fighting?
i have no fight training at all. no numb chuck skills either.
i am in shape and athletic though. all i could do is try and go apesh*t and wail on them. and do my best to not get taken down.
this is only hypothetical. no way would i ever get in a ring w/someone who knows what they are doing.
thewilman
Well-known member
Send that to Rodja...I'm pretty enough but too old! LOL
xjsynx
Member
Melt your holiday fat away with Wii Fit
Invalid Link Removed
It’s not going to be released on time for the Holidays, but “Wii Fit”, for the Nintendo Wii, will certainly come in handy early 2008, when you’re grappling with all those pounds you’ll inevitably put on during the festive gorging of December.
Wii Fit will use a unique platform peripheral called the Wii Balance Board that can measure a user’s body mass index and their center of gravity. The game will have about 40 different activities, including yoga poses, press ups, and other exercises. Furthermore, Wii Fit will allow its players to compare their fitness by using Wii Fit’s own channel on the Wii Menu.
The price is rumored to be around $70, and will likely be out during Q1, 2008.
Invalid Link Removed
It’s not going to be released on time for the Holidays, but “Wii Fit”, for the Nintendo Wii, will certainly come in handy early 2008, when you’re grappling with all those pounds you’ll inevitably put on during the festive gorging of December.
Wii Fit will use a unique platform peripheral called the Wii Balance Board that can measure a user’s body mass index and their center of gravity. The game will have about 40 different activities, including yoga poses, press ups, and other exercises. Furthermore, Wii Fit will allow its players to compare their fitness by using Wii Fit’s own channel on the Wii Menu.
The price is rumored to be around $70, and will likely be out during Q1, 2008.
thewilman
Well-known member
You'd be on your back, getting grounded and pounded in the 1st round. I, on the other hand, would get choked like a chicken :jaw: in the 1st
Hank Vangut
Well-known member
yeah, i highly doubt i could make it through 1/2 a round.
xjsynx
Member
I was thinking the same thing. I've been watching The Ultimate Fighter for 2.5 seasons, and Heroes since it started. By chance I absorbed the power of adoptive muscle memory from Heroes, and now can mimic the physical motion's from the UFC as well as watch a few Jet Li and Bruce Lee movies :bruce1:
xjsynx
Member
Don't forget, you have to make it though the practices first...
- Status