VolcomX311
Legend
AM has interesting people, thanks for dropping by.
Volcom's; Southern California experiences White Flooding
- Thread starter VolcomX311
- Start date
AM has interesting people, thanks for dropping by.
snagency
Banned
LOL, sorry bro..
Not to sidetrack your thread, but this brings up an interesting point. Is there really "superior creatine?" Theoretically (and even in practice in some instances) a driving force for better absorption is believed to be needed. But I disagree. While, say, a glucose polymer transport system sounds sexy and scientifically cool, for my money I'll stick with mono. Once you saturate your system sufficiently the body will uptake creatine mono just as well imo, without any potential negative metabolic processes..
RenegadeRows
Well-known member
Congrats on the internship man!
EasyEJL
Never enough
I'd agree, assuming you dont get digestive issues from taking 5-10g of creatine mono at once or dont mind spreading it out into multiple smaller doses. some people do get the creatine craps tho with mono, and dont with CEE @ 2g
EasyEJL
Never enough
he really makes that 390kg look easy.
snagency
Banned
This is true. Since I have no such digestion issues I tend to forget about this aspect.. I've heard however that digestive enzymes used in conjunction with mono intake dispel this symptom in many.
rolandajoint
Well-known member
holy god. thats gotta be some of the sickest sh1t ive seen done at a gym. how much was that? looked like 3 plates and a 25?
pistonpump
Banned
i thought it was 455 and i thought he was going to do squats lol. Crazy!
vikinginc
Well-known member
Lol, thanks, bro. It was 305 total; 2 * 60 lbs (25 KG rubber plates), 2 + 45 lbs, 2 * 25 lbs, 45 lbs bar.
120 + 90 + 50 + 45 = 305 lbs.
It sure as hell felt like a lot of weight ! And looked like it, too . .lol, I was grunting like a mad-man in the gym last night ! Had anyone commented on that, I'd :duel: them ! LOL
VolcomX311
Legend
Hard to argue with that :think:
VolcomX311
Legend
I was just kidding, I like our variety show here :thumbsup:
VolcomX311
Legend
Jezuz Christ! That was an unexpected twist. I thought you were going to do squats too, then I thought you were setting up for lunges and you start doing power press reps. WTF, for someone who normally hits moderate weight, uber high reps, your power is retarded. :jaw::jaw::jaw:
Volcom's White Flood log officially claims exclusive rights to any and all Norwegian videos, including, but not limited to, any and all lifting and posing vids.
Way to go out with a bang, bro :clap2::clap2::clap2:
I would have been impressed with a single at that weight, but you power repped it. I don't get it :think::think::think:
VolcomX311
Legend
Nice discussion between Snagency and Easy on creatine btw.
VolcomX311
Legend
Just watched the video again, I had to laugh, it's ridiculous, that was good stuff.
Damn, I wished our gym had power stations. Now I want to post Olympic Cleans. Good stuff Nor, I've never even read (or I must have missed it) on any of your logs that you did any power training, so that was a serious shocker.
vikinginc
Well-known member
Bro, thanks a helluva lot !!! Definitely makes me push harder every time, after the awesome responses I'm getting here. Don't think that's not a HUUGE motivational factor when I get under the bar in my gymsessions. I'm looking to aim higher, better, and get back stronger every time.
.. and regarding my Power-training.. You're not missing any logs, I just haven't done it before ! My body is shocked as hell at the moment, 'what the **** you doing to me' kind of deal. As a result, I respond in a great way. I'm consuming carbs, I'm amped up on White Flood/Purple Wraath, and prior to my meals I'm enjoying my AP - 3 caps/day - just began my 2nd bottle yesterday..
Man, powerlifting is really getting to me now. I feel like these power-movements is what's setting me apart from my old-self. I'm bigger, harder and more solid. I've gotten denser muscles since incorporating them, and my traps and upper torse has responded tremendously. Next time for powerlifting, I'll be using the padded squat-bar and do good-mornings - you know, the bar where the 'padding' wraps around your neck, and you do good mornings/bent overs .. I'll see what else I can find to do; regardless, I won't leave ya'll hanging a whole two weeks - I'll be doing some crazy $hit up there ! LOL
.. and regarding my Power-training.. You're not missing any logs, I just haven't done it before ! My body is shocked as hell at the moment, 'what the **** you doing to me' kind of deal. As a result, I respond in a great way. I'm consuming carbs, I'm amped up on White Flood/Purple Wraath, and prior to my meals I'm enjoying my AP - 3 caps/day - just began my 2nd bottle yesterday..
Man, powerlifting is really getting to me now. I feel like these power-movements is what's setting me apart from my old-self. I'm bigger, harder and more solid. I've gotten denser muscles since incorporating them, and my traps and upper torse has responded tremendously. Next time for powerlifting, I'll be using the padded squat-bar and do good-mornings - you know, the bar where the 'padding' wraps around your neck, and you do good mornings/bent overs .. I'll see what else I can find to do; regardless, I won't leave ya'll hanging a whole two weeks - I'll be doing some crazy $hit up there ! LOL
VolcomX311
Legend
Get your Olympic Cleans on! (off the ground cleans). You could probably fair well on a Clean & Jerk too. The way you power pressed, it looked like your legs wanted to shoot out into a tripod, so its probably second nature.
Olympic Cleans are hardcore. I don't jerk, but I enjoy the cleans portion. If we had a power station with bumper weights, psshhh, I'd be all over the power movements.
VolcomX311
Legend
:clap2::clap2::clap2:
Serious, his muscle base is geared toward and most efficiently trained toward the muscle endurance spectrum (based on his training), which is the polar opposite of muscle power, so that being his first shot basically makes him a Lance Armstrong of weight lifting.
In resistance training, all of these adaptions take place, how you train, will create an emphasis to optimally stimulate a particular adaption.
This is the pyramid:
Muscle Power
Muscle Strength
Muscle Hypertrophy
Muscle Endurance
The higher rep range, ESPECIALLY in the 20+ reps (that Nor normally performs), creates a stimulus near the bottom of that pyramid, and the optimal adaption(s) are taking place between the Hypertrophy and Endurance border. Muscle Power, at the top of the pyramid, requires a very different protocol to stimulate, so the fact his power base is where its at with most of his muscle adaptions down toward the endurance/hypertrophy range, makes him Lance Armstrong.
vikinginc
Well-known member
I take that one to heart, Man ! Thanks alot !
My strength keeps improving.. I'm loving it. I feel invincible man, I feel like I can handle whatever weight I slap on the bar. I aim for high jumps in weight increments, and KNOCK ON WOOD, it hasn't failed me yet ! Maybe Colorado will bring me some added strength as a result of the high altitude - my workouts were always very intense up there. I keep envisioning 600 on deads, but why go for 600, when 605 looks so much prettier and I won't have to slap on the wee 2.5 lbs'ers .. hahaha .. that's my mentality. I've got 12 hours of road ahead of me today, and another 8 tomorrow, I think I'll be able to envision a couple more goals on exercises, and prepare mentally for some sick stuff on Saturday.
I just cooked up 31 egg whites and 4 whole eggs, added some good cheese.. Alongside my protein shakes, I'm set for a while..
Until later, my good friends !
My strength keeps improving.. I'm loving it. I feel invincible man, I feel like I can handle whatever weight I slap on the bar. I aim for high jumps in weight increments, and KNOCK ON WOOD, it hasn't failed me yet ! Maybe Colorado will bring me some added strength as a result of the high altitude - my workouts were always very intense up there. I keep envisioning 600 on deads, but why go for 600, when 605 looks so much prettier and I won't have to slap on the wee 2.5 lbs'ers .. hahaha .. that's my mentality. I've got 12 hours of road ahead of me today, and another 8 tomorrow, I think I'll be able to envision a couple more goals on exercises, and prepare mentally for some sick stuff on Saturday.
I just cooked up 31 egg whites and 4 whole eggs, added some good cheese.. Alongside my protein shakes, I'm set for a while..
Until later, my good friends !
VolcomX311
Legend
Drive safe, buddy.
VolcomX311
Legend
HIIT vs Static Cardio, mo education
HIIT vs Traditional Cardio
Myths Under The Microscope: The Low Intensity Fat Burning Zone & Fasted Cardio
INTRODUCTION
Why do natural bodybuilding contests for the most part look like swim meets minus the pool?
The obvious answer is the relative absence of anabolic and androgenic drugs that enable "enhanced" athletes to hold on to considerably more muscle under prolonged metabolic stress than natural pre-contest trainees. The other part of the answer is that naturals as a group tend to undermine their efforts by copying the training and nutritional practices of their pharmacologically advantaged brethren.
I wrote this review in the hopes of slowly but surely prying open some minds (including my own) by bringing the facts to light. Sometimes concepts can't be sufficiently conveyed through cyber debates, where emotionally-driven flexing and posturing for the public take priority over honest, objective, and thorough examination of the evidence. I'll take a look at the hard data, as well as the theoretical extrapolations involved with this highly misunderstood topic.
Warning: This is gonna be lengthy, so save this reading for when you can really sit down and buckle up. I highly encourage you to tread slowly and carefully through the material. For you skimmers out there, this is not your kind of party.
THE "FAT BURNING ZONE" ON TRIAL
Substrate Utilization 101: Origin of the myth
Dietary variables aside, the body's proportional use of fat for fuel during exercise is dependent upon training intensity. The lower the intensity, the greater the proportion of stored fat is used for fuel. The higher the intensity, the greater proportional use of glycogen and/or the phosphagen system. But this is where the misunderstanding begins. Common sense should make it obvious that although I'm burning a greater proportion of stored fat typing this sentence, Getting up and sprinting would have a greater impact on fat reduction despite its lesser proportional use of fat to power the increased intensity. Alas, sufficient investigation of the intensity threshold of maximal net fat oxidation has been done. In what's perhaps the best designed trial of its kind, Achten & Jeukendrup found peak fat oxidation to occur during exercise at 63% VO2 max. This peak level got progressively less beyond that point, and was minimal at 82% VO2 max, near the lactate threshold of 87% [1].
Misunderstanding is perpetuated in fitness circles
It has been widely misconstrued that a greater net amount of fat is burned through lower to moderate intensity work, regardless of study duration and endpoints assessed. In addition the confusion of net fat oxidation with proportional fat oxidation, the postexercise period is critically overlooked. No distinction is ever made between during-exercise fat oxidation, recovery period fat oxidation, total fat oxidation by the end of a 24-hr period, and most importantly, a longer term of several weeks.. Thus, the superiority of lower intensity cardio continues to be touted over the more rigorous stuff that takes half the time to do. Fortunately, we have enough research data to gain a clear understanding. Let's dig in.
DISSECTING THE RESEARCH
Mixed study protocols + mixed results = plenty of mixed-up bodybuilders
As with all research involving applied physiology, the highly mixed set of results is due to a wide variation of study designs in terms subject profile, dietary manipulation, energetic balance, and actual intensities used. Nevertheless, the body of exercise-induced fat oxidation research can be easily deciphered by stratifying it into 3 subgroups: Acute effect (during exercise & immediately after), 24-hr effect, & chronic effect (results over several weeks).
Acute effects spawn ideas for further research
In addition to measuring fat oxidation during exercise, most acute effect trials look at fat oxidation at the 3 to 6 hr mark postexercise [2]. Fat oxidation during exercise tends to be higher in low-intensity treatments, but postexercise fat oxidation tends to be higher in high-intensity treatments. For example, Phelain's team compared fat oxidation in at 3hrs postexercise of 75% VO2 max versus the same kcals burned at 50% [3]. Fat oxidation was insignificantly higher during exercise for the 50% group, but was significantly higher for the 75% group 3 hours postexercise. Lee's team compared, in college males, the thermogenic and lipolytic effects of exercise pre-fueled with milk + glucose on high versus low-intensity training [4]. Predictably, pre-exercise intake of the milk/glucose solution increased excess postexercise oxygen consumption (EPOC, aka residual thermogenesis) significantly more than the fasted control group in both cases. The high-intensity treatment had more fat oxidation during the recovery period than the low intensity treatment. This implicates pre-fueled high-intensity training's potential role in optimizing fat reduction while simultaneously setting the stage for quicker recovery.
24-hr effects come closer to reality
You can call it Murphy's Law, but the promise of greater fat oxidation seen during and in the early postexercise periods of lower intensity cardio disappears when the effects are measured over 24 hours. Melanson's research team was perhaps the first to break the redundancy of studies that only compared effects within a few hours postexercise [5]. In a design involving an even mix of lean, healthy men & women aged 20-45, identical caloric expenditures of 40% VO2 max was compared with 70% VO2 max. Result? No difference in net fat oxidation between the low & high-intensity groups at the 24 hr mark.
Saris & Schrauwen conducted a similar study on obese males using a high-intensity interval protocol versus a low-intensity linear one [6]. There was no difference in fat oxidation between high & low intensity treatments at 24 hrs. In addition, the high-intensity group actually maintained a lower respiratory quotient in postexercise. This means that their fat oxidation was higher than the low-intensity group the rest of the day following the training bout, thus the evening out the end results at 24 hrs.
Chronic effects come even closer
Long-term/Chronic effect studies are the true tests of whatever hints and clues we might get from acute studies. The results of trials carried out over several weeks have obvious validity advantages over shorter ones. They also afford the opportunity to measure changes in body composition, versus mere substrate use proximal to exercise. The common thread running through these trials is that when caloric expenditure during exercise is matched, negligible fat loss differences are seen. The fact relevant to bodybuilding is that high-intensity groups either gain or maintain LBM, whereas the low-intensity groups tend to lose lean mass, hence the high intensity groups experience less net losses in weight [7-9].
The body of research strongly favors high-intensity interval training (HIIT) for both fat loss and lean mass gain/maintenance, even across a broad range of study populations [9-12]. A memorable example of this is work by Tremblay's team, observing the effect of 20 weeks of HIIT versus endurance training (ET) on young adults [9]. When energy expenditure between groups was corrected, HIIT group showed a whopping 9 times the fat loss as the ET group. In the HIIT group, biopsies showed an increase of glycolytic enzymes, as well as an increase of 3-hydroxyacyl coenzyme A dehydrogenase (HADH) activity, a marker of fat oxidation. Researchers concluded that the metabolic adaptations in muscle in response to HIIT favor the process of fat oxidation. The mechanisms for these results are still under investigation, but they're centered around residual thermic and lipolytic effects mediated by enzymatic, morphologic, and beta-adrenergic adaptations in muscle. Linear/steady state comparisons of the 2 types tends to find no difference, except for better cardiovascular fitness gains in the high-intensity groups [13].
HIIT vs Traditional Cardio
Myths Under The Microscope: The Low Intensity Fat Burning Zone & Fasted Cardio
INTRODUCTION
Why do natural bodybuilding contests for the most part look like swim meets minus the pool?
The obvious answer is the relative absence of anabolic and androgenic drugs that enable "enhanced" athletes to hold on to considerably more muscle under prolonged metabolic stress than natural pre-contest trainees. The other part of the answer is that naturals as a group tend to undermine their efforts by copying the training and nutritional practices of their pharmacologically advantaged brethren.
I wrote this review in the hopes of slowly but surely prying open some minds (including my own) by bringing the facts to light. Sometimes concepts can't be sufficiently conveyed through cyber debates, where emotionally-driven flexing and posturing for the public take priority over honest, objective, and thorough examination of the evidence. I'll take a look at the hard data, as well as the theoretical extrapolations involved with this highly misunderstood topic.
Warning: This is gonna be lengthy, so save this reading for when you can really sit down and buckle up. I highly encourage you to tread slowly and carefully through the material. For you skimmers out there, this is not your kind of party.
THE "FAT BURNING ZONE" ON TRIAL
Substrate Utilization 101: Origin of the myth
Dietary variables aside, the body's proportional use of fat for fuel during exercise is dependent upon training intensity. The lower the intensity, the greater the proportion of stored fat is used for fuel. The higher the intensity, the greater proportional use of glycogen and/or the phosphagen system. But this is where the misunderstanding begins. Common sense should make it obvious that although I'm burning a greater proportion of stored fat typing this sentence, Getting up and sprinting would have a greater impact on fat reduction despite its lesser proportional use of fat to power the increased intensity. Alas, sufficient investigation of the intensity threshold of maximal net fat oxidation has been done. In what's perhaps the best designed trial of its kind, Achten & Jeukendrup found peak fat oxidation to occur during exercise at 63% VO2 max. This peak level got progressively less beyond that point, and was minimal at 82% VO2 max, near the lactate threshold of 87% [1].
Misunderstanding is perpetuated in fitness circles
It has been widely misconstrued that a greater net amount of fat is burned through lower to moderate intensity work, regardless of study duration and endpoints assessed. In addition the confusion of net fat oxidation with proportional fat oxidation, the postexercise period is critically overlooked. No distinction is ever made between during-exercise fat oxidation, recovery period fat oxidation, total fat oxidation by the end of a 24-hr period, and most importantly, a longer term of several weeks.. Thus, the superiority of lower intensity cardio continues to be touted over the more rigorous stuff that takes half the time to do. Fortunately, we have enough research data to gain a clear understanding. Let's dig in.
DISSECTING THE RESEARCH
Mixed study protocols + mixed results = plenty of mixed-up bodybuilders
As with all research involving applied physiology, the highly mixed set of results is due to a wide variation of study designs in terms subject profile, dietary manipulation, energetic balance, and actual intensities used. Nevertheless, the body of exercise-induced fat oxidation research can be easily deciphered by stratifying it into 3 subgroups: Acute effect (during exercise & immediately after), 24-hr effect, & chronic effect (results over several weeks).
Acute effects spawn ideas for further research
In addition to measuring fat oxidation during exercise, most acute effect trials look at fat oxidation at the 3 to 6 hr mark postexercise [2]. Fat oxidation during exercise tends to be higher in low-intensity treatments, but postexercise fat oxidation tends to be higher in high-intensity treatments. For example, Phelain's team compared fat oxidation in at 3hrs postexercise of 75% VO2 max versus the same kcals burned at 50% [3]. Fat oxidation was insignificantly higher during exercise for the 50% group, but was significantly higher for the 75% group 3 hours postexercise. Lee's team compared, in college males, the thermogenic and lipolytic effects of exercise pre-fueled with milk + glucose on high versus low-intensity training [4]. Predictably, pre-exercise intake of the milk/glucose solution increased excess postexercise oxygen consumption (EPOC, aka residual thermogenesis) significantly more than the fasted control group in both cases. The high-intensity treatment had more fat oxidation during the recovery period than the low intensity treatment. This implicates pre-fueled high-intensity training's potential role in optimizing fat reduction while simultaneously setting the stage for quicker recovery.
24-hr effects come closer to reality
You can call it Murphy's Law, but the promise of greater fat oxidation seen during and in the early postexercise periods of lower intensity cardio disappears when the effects are measured over 24 hours. Melanson's research team was perhaps the first to break the redundancy of studies that only compared effects within a few hours postexercise [5]. In a design involving an even mix of lean, healthy men & women aged 20-45, identical caloric expenditures of 40% VO2 max was compared with 70% VO2 max. Result? No difference in net fat oxidation between the low & high-intensity groups at the 24 hr mark.
Saris & Schrauwen conducted a similar study on obese males using a high-intensity interval protocol versus a low-intensity linear one [6]. There was no difference in fat oxidation between high & low intensity treatments at 24 hrs. In addition, the high-intensity group actually maintained a lower respiratory quotient in postexercise. This means that their fat oxidation was higher than the low-intensity group the rest of the day following the training bout, thus the evening out the end results at 24 hrs.
Chronic effects come even closer
Long-term/Chronic effect studies are the true tests of whatever hints and clues we might get from acute studies. The results of trials carried out over several weeks have obvious validity advantages over shorter ones. They also afford the opportunity to measure changes in body composition, versus mere substrate use proximal to exercise. The common thread running through these trials is that when caloric expenditure during exercise is matched, negligible fat loss differences are seen. The fact relevant to bodybuilding is that high-intensity groups either gain or maintain LBM, whereas the low-intensity groups tend to lose lean mass, hence the high intensity groups experience less net losses in weight [7-9].
The body of research strongly favors high-intensity interval training (HIIT) for both fat loss and lean mass gain/maintenance, even across a broad range of study populations [9-12]. A memorable example of this is work by Tremblay's team, observing the effect of 20 weeks of HIIT versus endurance training (ET) on young adults [9]. When energy expenditure between groups was corrected, HIIT group showed a whopping 9 times the fat loss as the ET group. In the HIIT group, biopsies showed an increase of glycolytic enzymes, as well as an increase of 3-hydroxyacyl coenzyme A dehydrogenase (HADH) activity, a marker of fat oxidation. Researchers concluded that the metabolic adaptations in muscle in response to HIIT favor the process of fat oxidation. The mechanisms for these results are still under investigation, but they're centered around residual thermic and lipolytic effects mediated by enzymatic, morphologic, and beta-adrenergic adaptations in muscle. Linear/steady state comparisons of the 2 types tends to find no difference, except for better cardiovascular fitness gains in the high-intensity groups [13].
VolcomX311
Legend
Beyond The Confusion
Here's a summary
* In acute trials, fat oxidation during exercise tends to be higher in low-intensity treatments, but postexercise fat oxidation and/or energy expenditure tends to be higher in high-intensity treatments.
• Fed subjects consistently experience a greater thermic effect postexercise in both intensity ranges.
• In 24-hr trials, there is no difference in fat oxidation between the 2 types, pointing to a delayed rise in fat oxidation in the high-intensity groups which evens out the field.
• In long-term studies, both linear high-intensity and HIIT training is superior to lower intensities on the whole for maintaining and/or increasing cardiovascular fitness & lean mass, and are at least as effective, and according to some research, far better at reducing bodyfat.
Here's a summary
* In acute trials, fat oxidation during exercise tends to be higher in low-intensity treatments, but postexercise fat oxidation and/or energy expenditure tends to be higher in high-intensity treatments.
• Fed subjects consistently experience a greater thermic effect postexercise in both intensity ranges.
• In 24-hr trials, there is no difference in fat oxidation between the 2 types, pointing to a delayed rise in fat oxidation in the high-intensity groups which evens out the field.
• In long-term studies, both linear high-intensity and HIIT training is superior to lower intensities on the whole for maintaining and/or increasing cardiovascular fitness & lean mass, and are at least as effective, and according to some research, far better at reducing bodyfat.
VolcomX311
Legend
I still do more low intensity cardio then HIIT, just because its easier. There's an ease in, ease out progression with static cardio, HIIT's like jumping into cold water, its a bigger mental wall to overcome and get in the mood for.
I think I only do disciplined HIIT when I'm on a mouth full of stims.
VolcomX311
Legend
Although, I have to say that a 20 min HIIT session creates a sense of satisfaction that requires 60 min of static cardio to accomplish. The endorphines release after HIIT are damn near illegal, but its a fricken MISERABLE 20 min.
I only do 10 sec rests between intervals, so my legs are burning right a long with my lungs.
I only do 10 sec rests between intervals, so my legs are burning right a long with my lungs.
VolcomX311
Legend
I'm a bodybuilder at heart, through and through. My motivation and goals have always been driven by aesthetics; muscle definition, muscle contour, muscle size and minimal body fat. The only purpose strength has ever served me, was so that I may lift more weight at a higher weight, and therefore, greater hypertrophy ultimately results.
I've never TRULY made strength a priority. Meaning, I never trained to efficiently cater to the increase of strength. My previous strength driven objectives, were done so under the umbrella of Recomp. Therefore, I still kept my reps relatively high for a strength program. My muscle endurance was always the greatest limiting factor, as oppose to muscle strength failure, due to my rep range.
I've been playing around with a more strength focused routine, keeping all my reps at 5, in order to prevent muscle endurance failure, as oppose to muscle strength failure.
CHEST
Flat Bench
225lbs x 5 reps
245lbs x 5 reps
275lbs x 5 reps
285lbs x 5 reps
Flat Db Press
100lbs Db's x 5 reps
110lbs Db's x 5 reps
125lbs Db's x 5 reps
Weighted Dips
Bodyweight + 90lbs x 5 reps
Bodyweight + 125lbs x 5 reps
Bodyweight + 125lbs x 5 reps
Incline Machine Press
225lbs x 5 reps
240lbs x 5 reps
255lbs x 5 reps
270lbs x 5 reps
Because my heart for bodybuilding aesthetics is so surmounting, I think I will keep my compounds heavy, but isolation movements high reps, I don't know yet....
I've never TRULY made strength a priority. Meaning, I never trained to efficiently cater to the increase of strength. My previous strength driven objectives, were done so under the umbrella of Recomp. Therefore, I still kept my reps relatively high for a strength program. My muscle endurance was always the greatest limiting factor, as oppose to muscle strength failure, due to my rep range.
I've been playing around with a more strength focused routine, keeping all my reps at 5, in order to prevent muscle endurance failure, as oppose to muscle strength failure.
CHEST
Flat Bench
225lbs x 5 reps
245lbs x 5 reps
275lbs x 5 reps
285lbs x 5 reps
Flat Db Press
100lbs Db's x 5 reps
110lbs Db's x 5 reps
125lbs Db's x 5 reps
Weighted Dips
Bodyweight + 90lbs x 5 reps
Bodyweight + 125lbs x 5 reps
Bodyweight + 125lbs x 5 reps
Incline Machine Press
225lbs x 5 reps
240lbs x 5 reps
255lbs x 5 reps
270lbs x 5 reps
Because my heart for bodybuilding aesthetics is so surmounting, I think I will keep my compounds heavy, but isolation movements high reps, I don't know yet....
TimberLakers
Well-known member
Jesus... That is nasty.
TimberLakers
Well-known member
Glad Norweigan is back... What a freak.
pistonpump
Banned
norweigan is vikinginc? why the name change?
strategicmove
Legend
"Norwegian" was banned a few weeks ago.
TerribleTowel
Active member
Yall might want to edit those post to make sure it doesn't happen again...
VolcomX311
Legend
My White Flood is nearing its completion, so I might as well offer my final thoughts on this product.
Any time you try a NEW supplement, there can be an enthusiastic placebo effect. This is especially true, if the supplement creates an effect that you've never experienced before. Unfamiliar positive effects, can further exaggerate your enthusiasm. I remember the first time I ever tried RPM, it left such an impression that I felt like being an RPM street evangelist, handing out RPM info tracks and samples. All this to say, my review of White Flood, won't be skewed by exaggerated fanaticism, I'll try to be as honest and fair as possible. Also, in the deepest respects, I may be making comparisons to RPM, because the two products share certain qualities, and for those out there who have tried RPM, can better relate, but my objective is in NO WAY trying to push one over the other.
Pre-Workout Motivation
Unlike full on Stims, White Flood does not make you feel unsettled, jittery, restless, nor does it create a tight pressure in your head, making it feel like your eyes are being forced open and pushed out. However, it does get you in an excited mood to workout. I've made mention before that White Flood has an inspirational effect, which isn't quite the same as motivational. The way I would explain the two differences are, motivation has you wanting and eager to hit the gym. You're ready to expend yourself 200% and you're amped to do so. Inspiration, has me not just excited to hit the weights, but I'm creatively thinking of new and painful ways to execute today's workout. Super-set this, drop-set that, push-pull this, shorter-rests that. My mind was spinning in ways that I could up the intensity by doing something out of the ordinary and extra hardcore. This sums up the pre-workout motivation.
Intra-Set Effect (mid repetitions)
I felt myself being able to push the extra 2-3 reps, after my mind was warning me that the set was coming to an end. Beta Alanine has the ability to up the lactate threshold and perhaps this was the effect. If you're repetitions are in the higher up range, 12-15, then the White Flood will be very helpful. I will say that RPM has a greater enhanced strength performance effect at the lower reps. Both RPM and White Flood have intra-set performance boosting effects, but they seem to excel at different ends of the spectrum.
Between Exercises
I don't think I've ever tried a product that created such fast recovery of stamina following a set. My conditioning was in a horrendous state prior my use of White Flood (it's one of the prime reasons I purchased White Flood). However, immediately, from the first day, I was noting an abnormal ability to recover between sets. Its not that I wouldn't become fatigued, but it seemed that it was MUCH easier to ignore the fatigue and press on as if I were fresh.
Special Dead Lifting Note
When I dead lift, I have a tendency to become light headed and my ears start to ring. I swear there are times that I become temporarily, partially def. While on White Flood, I never experienced the light headed sensations or the ringing in my ears. Perhaps it was the increased blood circulation effect. I'm not 100% certain, but this was something worth noting.
My overall impression of White Flood was surprisingly positive. I would definitely recommend it to my friends and use it again at a later time.
Any time you try a NEW supplement, there can be an enthusiastic placebo effect. This is especially true, if the supplement creates an effect that you've never experienced before. Unfamiliar positive effects, can further exaggerate your enthusiasm. I remember the first time I ever tried RPM, it left such an impression that I felt like being an RPM street evangelist, handing out RPM info tracks and samples. All this to say, my review of White Flood, won't be skewed by exaggerated fanaticism, I'll try to be as honest and fair as possible. Also, in the deepest respects, I may be making comparisons to RPM, because the two products share certain qualities, and for those out there who have tried RPM, can better relate, but my objective is in NO WAY trying to push one over the other.
Pre-Workout Motivation
Unlike full on Stims, White Flood does not make you feel unsettled, jittery, restless, nor does it create a tight pressure in your head, making it feel like your eyes are being forced open and pushed out. However, it does get you in an excited mood to workout. I've made mention before that White Flood has an inspirational effect, which isn't quite the same as motivational. The way I would explain the two differences are, motivation has you wanting and eager to hit the gym. You're ready to expend yourself 200% and you're amped to do so. Inspiration, has me not just excited to hit the weights, but I'm creatively thinking of new and painful ways to execute today's workout. Super-set this, drop-set that, push-pull this, shorter-rests that. My mind was spinning in ways that I could up the intensity by doing something out of the ordinary and extra hardcore. This sums up the pre-workout motivation.
Intra-Set Effect (mid repetitions)
I felt myself being able to push the extra 2-3 reps, after my mind was warning me that the set was coming to an end. Beta Alanine has the ability to up the lactate threshold and perhaps this was the effect. If you're repetitions are in the higher up range, 12-15, then the White Flood will be very helpful. I will say that RPM has a greater enhanced strength performance effect at the lower reps. Both RPM and White Flood have intra-set performance boosting effects, but they seem to excel at different ends of the spectrum.
Between Exercises
I don't think I've ever tried a product that created such fast recovery of stamina following a set. My conditioning was in a horrendous state prior my use of White Flood (it's one of the prime reasons I purchased White Flood). However, immediately, from the first day, I was noting an abnormal ability to recover between sets. Its not that I wouldn't become fatigued, but it seemed that it was MUCH easier to ignore the fatigue and press on as if I were fresh.
Special Dead Lifting Note
When I dead lift, I have a tendency to become light headed and my ears start to ring. I swear there are times that I become temporarily, partially def. While on White Flood, I never experienced the light headed sensations or the ringing in my ears. Perhaps it was the increased blood circulation effect. I'm not 100% certain, but this was something worth noting.
My overall impression of White Flood was surprisingly positive. I would definitely recommend it to my friends and use it again at a later time.
VolcomX311
Legend
I've sampled WTF pumped, but I've never had my own bottle. WTF pumped was much closer to a basic "STIM Product" and don't get me wrong, that's not exactly a bad thing in my book, I'm a say it loud say it proud stim junkie, but "for me" WTF pumped provided the same kind of stim benefits and everything relatable to an ECY stack, as a FIRST IMPRESSION, so my impression is probably not the most accurate.
I think you're an even bigger Stim Junkie then I am, so I probably nailed a selling point for you, however, although I do relate, a MAJOR downfall of all out Stim Products, are that because I workout post work day, 5-6pm doses means 2-3 am bedtime. White Flood never caused insomnia for me, which was a pleasant surprise.
VolcomX311
Legend
I have to point out that the "inspiration" effect I experienced on White Flood was an effect exclusive to this product.
Hank Vangut
Well-known member
yeah, i'm a first thing in the morning workout, so crazy stim is okperhaps even necessary
i agree stims are a must for me in morning workouts.
expecially considering it takes the central nervous system a couple of hours to "warm-up" to full speed after you wake up.
of course if you workout every morning your body does adapt.
VolcomX311
Legend
Hank, glad you had time to stop by between photo shoots :thumbsup:
I agree, when I was on ECY and doing the morning workouts, I'd just hit my morning alarm, pop my pills and sort of doze back off to sleep, but in about 10-15 min, my eyes would forcefully pop open and I'd be ready to go.
No "hardcore" stims, no waking up the roosters on my way out to the gym.
However, my body adapts to Caffeine annoyingly fast and Reset-AD had very short lasting effects for me. Even ephedrine hcl only hits me pleasantly hard for about 2 weeks.
Hank Vangut
Well-known member
lol, yeah a&f let me out for a bit.
i like this wake-up program you outlined.
i might need try it because i can spend hrs hitting snooze and still i'm never ready to get up.
VolcomX311
Legend
I don't think I've ever shared this exercise
I sometimes like to take it easy and have a Deads and Traps day, where I'll perform a regular session of Deads and follow up with 4-5 trap centered exercises.
Today, since my hams were still sore from my last session of Deads, I decided to do rack deads, but with my BB twist.
Rack Deads (below the knee), super-set, Barbell Shrugs
225lbs x 10 reps, super-set 22lbs x 15 reps
315lbs x 5 reps, super-set 315lbs x 12 reps
375lbs x 5 reps, super-set, 375lbs x 10 reps
375lbs x 5 reps, super-set, 375lbs x 10 reps
315lbs x 5 reps, super-set, 315lbs x 8 reps
275lbs x 5 reps, super-set, 275lbs x 8 reps
Backside Shrugs
225lbs x 15 reps
275lbs x 12 reps
315lbs x 10 reps
Db Shrugs
110lbs Db's x 12 reps
125lbs Db's x 12 reps
125lbs Db's x 12 reps
Db Upright Rows (trap supplement exercise)
45lbs Db's x 10 reps
50lbs Db's x 10 reps
50lbs Db's x 10 reps
Machine, Side Lateral Raises (trap supplement exercise)
110lbs x 12 reps
120lbs x 10 reps
130lbs x 10 reps
The Rack Deads, super-set, into BB Shrugs is quite honestly, very hard to pull off. You'd be surprised how much Rack Deads can deplete the strength in your traps, so performing shrugs in that state of trap fatigue becomes a serious challenge.
I sometimes like to take it easy and have a Deads and Traps day, where I'll perform a regular session of Deads and follow up with 4-5 trap centered exercises.
Today, since my hams were still sore from my last session of Deads, I decided to do rack deads, but with my BB twist.
Rack Deads (below the knee), super-set, Barbell Shrugs
225lbs x 10 reps, super-set 22lbs x 15 reps
315lbs x 5 reps, super-set 315lbs x 12 reps
375lbs x 5 reps, super-set, 375lbs x 10 reps
375lbs x 5 reps, super-set, 375lbs x 10 reps
315lbs x 5 reps, super-set, 315lbs x 8 reps
275lbs x 5 reps, super-set, 275lbs x 8 reps
Backside Shrugs
225lbs x 15 reps
275lbs x 12 reps
315lbs x 10 reps
Db Shrugs
110lbs Db's x 12 reps
125lbs Db's x 12 reps
125lbs Db's x 12 reps
Db Upright Rows (trap supplement exercise)
45lbs Db's x 10 reps
50lbs Db's x 10 reps
50lbs Db's x 10 reps
Machine, Side Lateral Raises (trap supplement exercise)
110lbs x 12 reps
120lbs x 10 reps
130lbs x 10 reps
The Rack Deads, super-set, into BB Shrugs is quite honestly, very hard to pull off. You'd be surprised how much Rack Deads can deplete the strength in your traps, so performing shrugs in that state of trap fatigue becomes a serious challenge.
Hank Vangut
Well-known member
how do your forearms hold up on this routine? or do you use straps?
VolcomX311
Legend
I always use straps for deads and heavy shrugs, but trust me, I don't neglect my forearm development. I may have 1 or 2 whole pages here dedicated to forearm development.
VolcomX311
Legend
I normally perform deads in the 405+, so peaking my Racks at 375 isn't too rough on the grip, even with the extended shrugs at the end.
Hank Vangut
Well-known member
1 or 2 pages of forearm development!!
just thinking about that is making my forearms so sore i can barely type this!