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  1. asooneyeonig

    Better for Hypertrophy? Low Reps vs. High Reps.

    One may be better. How many sets are we comparing to? How often during a weekly or monthly cycle? Many people forget about volume and frequency when they ask what intensity is better for something. All 3 play a role and should be considered.
  2. asooneyeonig

    Resistance Bands

    iron woody is another good one. so far the onyx from elite are the best ones i have used. got them at 1 of the gyms i go to and their ability to maintain their resistance is darn good.
  3. asooneyeonig

    Frequency vs Volume

    it could mean more volume per workout but if you look at a week's span you can have more total volume and more first sets and therefore more sets at a higher intensity. so it is a matter of how you look at it.
  4. asooneyeonig

    Best overall exercises

    define best. best for strength, size, endurance, to start a pissing contest, etc?
  5. asooneyeonig

    DUP questions

    please answer this. i am confused how you cannot deadlift or bench but can squat and even do an explosive movement like a hang clean, which starts off like a deadlift and finishes with a front squat. something doesnt fit here.....
  6. asooneyeonig

    Personal Training Cert

    Trick question. Which one is better is more reliant on the job you want to get hired to do and what they want or which one fits the niche you want to get in to if you are going to train independently. Continued learning is most important IMO. In other words get both and others. At this point it...
  7. asooneyeonig

    Training in the morning

    that's what he said. but seriously. it is goal dependent on whether you need to do one or the other.
  8. asooneyeonig

    help with squat

    ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
  9. asooneyeonig

    Switching it up

    plateauing does not happen as much as many people think. you can change any 1 variable to do that. great programs do just that sometimes. you can learn from these programs in which you can run non stop for years; 5/3/1, westside for skinny bastards, westside, and the cube. these programs do...
  10. asooneyeonig

    Deadlift Form help?!

    snatch grip deadlifts will help a lot. it will hammer the traps, lats, and glutes which will help you start off tight and stay tight.
  11. asooneyeonig

    Help: working out with an odd schedule

    the body is not so fragile that 5 days will break you. think of it as a great rest period so you can hit it harder when you do hit the gym.
  12. asooneyeonig

    Help: working out with an odd schedule

    you could do a 2 week cycle of a program. 1 week you lift on the 2 days you have off and do a full body program. week 2 you lift 3 to 4 days and split the movements and do more volume on of each on each day. rinse and repeat.
  13. asooneyeonig

    Westside Barbell Squat and Deadlift Assistance work

    if you can, read the cube book. it uses many aspects of westside but worded in a much more human friendly manner. you should then be able to understand just how to run westside and for that matter a lot of strength based programs.
  14. asooneyeonig

    Westside Barbell Reps/Sets Question

    westside, as most people think it is called, or as i like to call it western conjugate, is very difficult to understand as it is more of a set of guidelines and not a detailed plan with specific sets, reps, percentages, etc. new people to lifting will have a very hard time getting it right. go...
  15. asooneyeonig

    Upper/lower Daily Undulating Periodization progam

    Yes. Bump it so you start back around 10 reps. Doesn't have to be exact. That is the beauty of amrap.
  16. asooneyeonig

    Discussion: cardio needed for fat loss?

    now i am getting rusty on this knowledge in my old age, and the fact that the only time i need this info is to get in an internet fight..... but i digress. when it comes to cardiovascular health, i always saw it like weight lifting in that different rep, set, frequency, intensity variables...
  17. asooneyeonig

    Upper/lower Daily Undulating Periodization progam

    Have a max rep goal. Like 20. When you hit that bump up the weight so you get around 10. the thing with amrap is to teach effort and secondary to that is to get more volume. if you think about it, stop. it is meant to be simple. push hard, repeat. that is all AMRAP is meant to do.
  18. asooneyeonig

    Upper/lower Daily Undulating Periodization progam

    ahh you meant a speed or dynamic day. i missunderstood what you meant for power day. here is what i would do: Lower A Deadlift power 10x1 70% all 3 rounds (power) Squat hyper 2x10+@ 80% front squats 3x5 glute ham or romainian deads 3x10 Body lunges 2-3 sets for 90 seconds Abs Upper B Bench...
  19. asooneyeonig

    Upper/lower Daily Undulating Periodization progam

    why no do a proven program that meets your goals? i am going to guess from the frankenprogram that something like PHAT, 5/3/1 (one of the beyond templates) or the Cube would work great for you. if you want to keep what you have i have a few recommendations on some days. Upper A (may add...
  20. asooneyeonig

    Farmers Walk

    DBs rarely go heavy enough and are much harder to hold as they can roll out of the hand.
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