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  1. Need some helping moving past useless training programs..

    Being honest with yourself about your level is awesome. Strong Lifts would be awesome Imo. Lay off on doggcrapp for a couple years if that's where you're at. I'd look at Strong Lifts or Starting Strength by Mark Rippetoe. Get your strenght up and then sculpt. Vince Gironda has a beginner...

  2. Best/Recommended Sleep Aid Supplement

    Melatonin works well for me. Just a $2.99 bottle of like 90 pills from wal-greens or something. The trick is to take it and get in bed, shutdown your ipad and hit the lights. It works best complimenting a night time routine as opposed to just knocking you out.

  3. Need some helping moving past useless training programs..

    Pick a coach rather than a contributing author on a marketing website. A few plans have already been mentioned so if I overlap, my apologies. Madcow 5x5 5 3 1 The Texas Method to name a few. and a personal favorite for me is DoggCrapp. Not written by a coach but it works and it's also not...

  4. Can i get wider shoulders from bodybuilding?

    Nope.

  5. Why do people do cardio?

    This. Plus cross training can increase your weight training effectiveness, don't get hung up on overtraining either, the odds 90% of any lifter reading internet forums legitimately overtraining are small. Along with calories burned during a session itself, increased or rather spiked EPOC rates...

  6. Article: Home Gym Essentials

    So basically water bottle step aerobics?

  7. Article: Protein Doesn't Make You Fat

    Waiting for the "yeah it's science but totally junk science" crowd...

  8. my current diet, thoughts?

    Ah, probably. I would be curious about portion sizes and caloric values then.

  9. Shoulder workout

    I'd still add clean presses however, as you do use your shoulders to guide the bar through a full range of motion, and then of course the press. It would be interesting to see just how much resistance the shoulders are fighting at any given time during a clean, though momentum carries the bulk...

  10. my current diet, thoughts?

    6'1" and 90lbs? I have a feeling this is bull**** but I do like clean bulking. Why not get calories from foods that provide benefits over and above energy for muscle building?

  11. Lifting Reps or Heavy?

    My scale weight always goes up when I lift heavy, in the 3-5 rep range. I get noticeably thicker too. I typically lift in this range from now through the fall, then switch to higher rep training in the spring and summer where I get much more defined but lose strength and overall size per the...

  12. treadmill or elliptical

    Street and bleachers/stairs.

  13. Looking for advice on bulking/what to eat

    Truthfully you should be hitting closer to 300 naturally before you see your peak, imo. Of course some variation will occur but roughly 275-315 or so is attainable with proper training, diet and recovery. That said, as a response to the OP, bulking foods are any food really. Pick nutrient and...

  14. Why do my Quads Cramp Up after Leg Day

    It's entirely possible you were dehydrated taking all those capsules before a 7-8 hour break from any water intake. I'm not familiar with the specific products you took but many PCT products can have a "drying" effect. I have a feeling as you close out those bottles you won't be experiencing...

  15. Why do my Quads Cramp Up after Leg Day

    Magnesium works wonders. Personally, I like a hot bath with epsom salt twice per week, and one of the days is always a leg day. Extremely relaxing. With that said, make sure you are actually hydrated. Drink as much water as you think you should each day and then a little more, especially if you...

  16. Importance of nutrition during off time?

    Depends on the length of your breaks. If it's just a week or two I wouldn't change anything but if you're talking about a hiatus it's smart to cut back. Calories in vs. out and all.

  17. Shoulder workout

    Clean Presses for TUT under a variety of angles.

  18. Article: One Lift A Day Training

    So..... GVT repackaged?

  19. Article: Reduce Appetite With Strenuous Exercise

    I can't say I've ever experienced this phenomenon. **** it though, studies say I'm wrong, right? Then again I can't say I've ever hit a spin class either so maybe it's all about the bike.

  20. Away from home nutrition (food ideas)

    A can of mixed nuts in your backpack will go a long way.
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