BCAA (Extend) miracle supp for strength/body composition

subweevil said:
Yeah, a very cheap supplement with expensive results, can't beat it. Thanks for posting your workout. If I do 2x per week, first workout is usually the compound type, and second is usually the isolation/semi-isolation type, although I've been known to train "Instinctively" , meaning if I'm feeling it, I go for it. Always prefer to have a gameplan, but I listen to my body.
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Listening to your body is inportant indeed :)

I've actually done a lot of programs, Bill Starr/Glen Pendalay 5x5 ( I think thats how you spell it lol) always worked best for me. DC kills me in 3-4 weeks. What I'm doing now is by experimentation what volume I can handle without overtraining. I dont do isolation, It makes no difference apart from interfering with my recovery. On above workout program I only posted the legs/back components but I also do flat bench press on squat/deadlift day and the clean's are actually cleans&presses. Sometimes I put in a weighted pull-up/push-up day. Thats all my upperbody gets ;)
 
Thanks for the thread,.. informative and inspiring!!!
 
Yeah, I've done some 5x5's followed by 10x10's and it worked well. Did the DC stuff, and it kills me too, just have to remember with all the intensity adding techniques it's waaay easy to overtrain. I used to overtrain alot, but then I realized I wasn't going to grow in the gym, so I mellowed out and the gains came easier and quicker. It's like anything, you have to change your routines often. I usually don't do isolation when doing heavy training, unless it's to flush out the muscles the day after a thrashing or even later that same day. I have found what helps alot is mixing in low/moderate cardio in between my giant sets, it really helps with D.O.M.S. the next few days after, and it's usually for like 3 mins. Thanks for all the info man!!
 
subweevil said:
Yeah, I've done some 5x5's followed by 10x10's and it worked well. Did the DC stuff, and it kills me too, just have to remember with all the intensity adding techniques it's waaay easy to overtrain. I used to overtrain alot, but then I realized I wasn't going to grow in the gym, so I mellowed out and the gains came easier and quicker. It's like anything, you have to change your routines often. I usually don't do isolation when doing heavy training, unless it's to flush out the muscles the day after a thrashing or even later that same day. I have found what helps alot is mixing in low/moderate cardio in between my giant sets, it really helps with D.O.M.S. the next few days after, and it's usually for like 3 mins. Thanks for all the info man!!
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YW, thanks for your info aswell, I hate cardio lol, just dont do it, me bad, fk it ;)
 
I never thought of throwing cardio in between sets like subweev stated,.. I'm gonna try that, cause I hate cardio. Thanks!
 
If you hate cardio, you can always try HIIT ( High Intensity Interval Training). It's where you, simply put, go nuts for a few,then jog for a few. I've read that it's better at burning pudge while keeping muscle than steady-state cardio, plus it's more fun and not as boring. I can personally vouch for both!! I found that once I got on the cardio bandwagon, all my lifts and set endurance went up, which makes sense. Better cardio= more efficiency in cycling out all the waste your body generates and less fatigue over a longer duration. Let me know how ya like it.
 
I read Mens Health and they talk about HIIT training. I am trying to lose some weight and def need to instill HIIT in my training in my routine. I used to run alot, but once I stop, I find it hard to get going again. Anyways, it's time to get more disciplined in my diet and routine,... thanks for the advice and motivation!!!
 
I'm not doing any type of cardio but then again I manage to lose fat without.

But there's no doubt it's beneficial and I would do better incorporating some type of cardio somewhere into my life.

I just hate it lol.
 
If you hate doing cardio, you can stll get some results similar to it by lowering your rest periods between sets and upping your reps per set. You can also add varying intensity techniques to it as well.
 
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