Recent content by IronAndBeyond

  1. Smith Machine Behind Neck Press vs Dumbbell Press

    Behind the neck do nothing but weaken my shoulder joints. I'm 6'5" and have a f*ckin long reach. Putting that pressure on my shoulders would destroy me. I don't even go that low (feel my tendons too stretched). D.bell press works wonders, so does B.bell at the front - but I need some support...

  2. Can't feel arms that well

    Ok so they're not sore, but are you growing? Mix up your exercises and keep it to failure. Incline bench curls fully supinating the wrists so your little fingers higher than your thumb at the top of the positive should put your bi's in their place. Slow on the negative and flex at the positive too!

  3. Incline Bench Press Angle

    I keep it low 10-20. 30 at the most. I find my best chest growth by keeping it low. Declines are still best for me, let the chest grow from the bottom up and get thick and wide.

  4. whats your favorite bicep workout?

    I agree with keeping in the 8 range. I don't go near 12 myself, I wouldn't be heavy enough to grow. Why anyone would do 21 of anything is beyond me. Would you do 21 reps in a set of bench and hope to grow?

  5. whats your favorite bicep workout?

    I never do assisted negatives on bi's, they're such a small muscle they don't need it. Maybe incline dumbell curls fully supinating the wrists as I curl so the little finger is highest at the end of the positive. Either that or hammer preacher curls using the back of the bench in a right angle...

  6. losing body fat/gaining lean muscle mass

    You've been given some good advce there. I would say shakes aren't a bad way to get protein in. Due to my job I rely on them, but I mix 1 scoop casein and 2 scoops whey with 40g of ultra fine oats. The mix of fast and slow and fast digesting protein with good carbs has made a big difference...

  7. Comments on my plan? (Diet, T3, Clen)

    Dog, I'd add more than a shake! Get 1gm of protein per lb of bodyweight per day minimum! I'd personaly aim for more. Get an equal split of protein and carbs at each meal and keep the cardio up. Keep weighing yourself and if it doesn't change then lower the carbs. 5gm per meal at a time and if...

  8. Getting Testosterone Levels Tested-Posted on other thread

    Forget junk food, quality nutrition is all that counts. You say you think you're around the 3k mark. That says to me you don't measure your food or you'd know exactly what you consume. I was once a skinny fella never weighing more than 180lb and being 6'5" it makes for a typical ectomporph, but...

  9. How's my diet... Hoping it's good haha

    IMO, you really need to do some calculations (understand your RBMR etc) and measure your food before you eat. Understand the values of what you eat and how much your taking in or you'll lose muscle with the fat. I suggest you need more protein. And what are you eating after 8pm? Get a casein...

  10. What does everyone do for post-workout ?

    At 240lb I go for 1 scoop casein and 2 scoops whey (55g protein) and 3 scoops dextrose (60g carbs). Add to that 10g l-glutamine, 5g creatine (if cycling) and 10g of BCAA. Quite a lot I know, but IMO post-workout nutrition is the equal most important meal of the day.
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