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  1. genthoseffect

    6 weeks out from Phoenix Europa

    I generally subscribe to the low volume school of thought....My split right now is: day 1 Upper body day 2 Lower body day 3 off day 4 chest/back day 5 quad/ham day 6 shoulders/bi/tri/calves day 7 off I have only done 2 movements in the past 5 years for my delts directly; dumbbell side...
  2. genthoseffect

    6 weeks out from Phoenix Europa

    Haha...sponsorships are a wonderful thing! I' also just starting to run Reaper by Xcel. Its a pretty loaded cutting prohormone stack. Bunch of epistane in there...which is becoming one of my favorite hardening compounds Sorry brother...for obvious reasons I won't be delving into anything...
  3. genthoseffect

    6 weeks out from Phoenix Europa

    I'll also be posting pics/videos and random stuff on my Facebook page: Facebook.com/jgenthos
  4. genthoseffect

    6 weeks out from Phoenix Europa

    I'll go into some detail. But I am working with a coach, so it wouldn't be right to lay out all the specifics of his methods. Nothing too crazy with the diet as of now. Carb cycling with 4 days low, 1 day high, then repeat. Carbs focused around workouts. Current supps: alphamine, ISO blast...
  5. genthoseffect

    6 weeks out from Phoenix Europa

    Thanks brother! It's gonna be rough getting down there though. Still at over 210 first thing in the mornings. Gonna make things interesting for peak week
  6. genthoseffect

    6 weeks out from Phoenix Europa

    Here's a pic from my last comp this July at the USA Championships out in Vegas
  7. genthoseffect

    6 weeks out from Phoenix Europa

    Hey all! Thought a little contest prep log of sorts would be a good way of introducing myself to the board. My name is Jake Genthôs. Been competing since 2006. Currently trying to work my way up the ranks at the national level. Planning on getting more active online, maybe help others avoid some...
  8. genthoseffect

    Bench injury recovery

    I much prefer weighted dips and decline bench as the primary movements for all my chest training. The natural movement of the pec major is to pull the arms down and in. Those two movements allow you to more safely overload the pecs...I just feel that the risks of flat bench out way the benefits...
  9. genthoseffect

    Boulder shoulder!!!

    The higher your arm gets, the more shearing force is on that relatively shallow shoulder joint. So that could definitely be the culprit...that's another reason that I don't like overhead presses But the main reason I use a shorter range of motion on most all lifts is to keep tension on the...
  10. genthoseffect

    Boulder shoulder!!!

    Here ya go... All the pics i have on my computer are too big, but.. Here's a clip from my youtube channel of me training shoulders last week: Invalid Link Removed
  11. genthoseffect

    Bench injury recovery

    Are you a powerlifter? Why so focused on getting your bench up? If its to build your chest, there are more effect and safer movements to that end
  12. genthoseffect

    Lipids - a few questions about diet and supplementation

    I have had issues with my cholesterol levels getting out of whack. What's really important is the HDL:LDL ratio and also the LDL particle size. A few things that are proven to work: Niacin coconut oil red palm oil red yeast rice EVOO lowering sugar intake
  13. genthoseffect

    The olympia 2014

    Phil's gonna have to come in WAY off to ever be dethroned. Doesn't matter how good anyone else is...thats just the way the olympia works. always has. Which is unfortunate. It would be so much more exciting if everyone had an equal chance to win before they hit the stage
  14. genthoseffect

    Boulder shoulder!!!

    Gladly! But I'm a few posts shy of being able to post pics. You can kinda see em on my avatar, but I'll post a couple as soon as I'm able
  15. genthoseffect

    Leg Hypertrophy Program

    What's your previous leg training look like? You don't have to get too crazy with stuff. Keep it simple. But simple doesn't mean easy... This was my leg workout without variation for almost 3 years: 5 Sets squats 3 Sets lying leg curls 2 sets romanian deadlifts The only thing that changed...
  16. genthoseffect

    Boulder shoulder!!!

    The best advise I ever got for training delts was to drop above the head presses all together. Focus on db laterals and upright rows, heavy of course. You are hitting your delts with chest and back every week too...one of the most overtrained muscle groups there is! Very few ever buy in to...
  17. genthoseffect

    Carb loading/pre show

    I like to be pretty conservative with carb ups. For myself, I compete in LHW, usually weigh in right at the top ~198. I'll do 1000`1500 over the course of a 36 hr carb load. The variance is dependent on how depleted I am before hand, and what supplementation is being used
  18. genthoseffect

    Epistane cycle while stepping on stage?

    I'm a big fan of epi for contest prep. I've used it myself for my last few. shouldnt make any difference in final peak week
  19. genthoseffect

    23 Days Out

    Dude. You just ran a bunch of gear and nearly killed yourself to lose a competition. Time re evaluate your priorities and goals in life. If you choose to still pursue competitions, hire a good coach and do a lot of research of your own
  20. genthoseffect

    New low carb study

    All stuff that people in the know have been saying for years!
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