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  1. Rear delts

    Cheers fir reply! I like em on back day too. What exercises/ set/rep range you do? I like face pulls but with a wide overhand grip on the lat pull bar, pulled into throat + a couple sets bent laterals!

  2. Rear delts

    When's the best time to train rear delts-- 1. With back only, then train shoulders and traps together. 2. With shoulders only, then train back and traps together. Probably not overly important as long as they're getting trained. Thoughts and explanations/logic much appreciated :)

  3. Clean bulk

    Dude, to have warranted using an AAS you should have been through many a bulking cycle in your EXTENSIVE history of wgt training and should have a far greater knowledge of the ins and outs of wgt training than a very , very simple component such as what to eat when on a bulk!!

  4. My story

    Yeah cheers eh! Have learnt alot from visiting these pages so decided to become active and learn some more and hopefully contribute aswel!!

  5. My story

    Hey people! Just wanted to share with you all my story!! Have been a track sprint cyclist competing at an international level for over 15 years and a coach for a few years, up until the age of 35 when I was diagnosed with testicular cancer! After getting one of my boys cut out ( I now only have...

  6. sore legs

    The first few words in your post is the key here mate and that is that you have just got back into training! Sorry to say your going to get sore, DOMS. it's all about waking your body up again and getting sore is, unfortunately part of it! It will ease and get better, just takes time! During...

  7. Mass gaining program?

    Mate, mate, mate! I was backin ya until you unleashed this load of CRAP! Greater ankle, hip, lower back mobility will alow a greater depth in a squat and this DOES directly translate to greater mass! mobility/flexibility = greater range of motion on a given exercise, and greater range of...

  8. Mass gaining program?

    We all have have imbalances that, in some cases, we have been living with for years. Sometimes if we try and correct those imbalances we can do more harm than good ( more so with chronic imbalances than acute ones ). It's about adapting both our lives in and out of the gym to reach as good an...

  9. Mass gaining program?

    I so agree with you mate . That's the point I've been trying to make; you CANNOT correct something without first letting it manifest itself! Each and every person has a unique physiological makeup that will dictate athletic performance. Only once athletic performance is observed can we make an...

  10. Mass gaining program?

    Totally agree with you! Only they do translate to 1 and 2,3 rm! In our off season we spend 8 weeks doing 20 reppers and only 8 weeks. We keep a diary from last years off season and start 30% below our last 20 rep session season before! All I ask of the group is to get 5-8% greater increase in...

  11. Mass gaining program?

    Yeah I do agree with you mate! 20 reppers ARE one of the hardest things you can do! Op did say he has 3 yrs experience though and if this is true he should be good to go! Yes it does depend on his squatting ability/experience level and yes the trap bar deadlift is a fantastic alternative to...

  12. Can't afford a chiropractor and need some advice.

    Some do some don't! I do on the big posterior chain exercises. My rationale for wearing one is that a belt gives your abdominal muscles something to push against thereby inceasing the bracing and ultimately increasing lower back support and core stability! Anything I can do that will make my...

  13. Can't afford a chiropractor and need some advice.

    Have a go at just hanging from the chinup bar with your hands, if it doesn't hurt your upper back all good!? Like I said I hang for about 30 sec or so every session during my warm up/mobility exercises ( warm up takes around 15 min and it is more important to me than the session itself. If I'm...

  14. Can't afford a chiropractor and need some advice.

    Mate that black roller looks good! I really don't think the roller is that important, mine is prob around 7 years old ( blue one ) and is still round and hurts like hell when I get it in the right spot!! I've even used one of my daughter mini basketball when I couldn't find the roller! Moral of...

  15. Full rep or half rep

    Front squats down as far as anatomically possible, even sit there for a brief moment to take ALL the rebound out of it. Back squats to just below parallel to still work glutes/hammies but keep stress on quads! Sometimes I'll do the bottom half of both f+b squats and lower the wgt to keep it like...

  16. Can't afford a chiropractor and need some advice.

    Hey mate, lower back problems really suck! Before I finished reading your post I was already thinking of some sort of hanging to de-load the spine! I do it regularly by just hanging from a chin up bar by my hands for around 30 sec a time, give your hips a small wiggle around while hanging to...

  17. Mass gaining program?

    Sorry was my ' long winded babble' too hard for you to understand!? You cannot assess performance without seeing the individual perform!?!? And it appears that all the other posters on this thread agree!? Like I said in one of my previous posts whenever I get a new athlete to coach I make my...

  18. Mass gaining program?

    The basis of your argument is to identify imbalances is it not!? Maybe I was wrong then to assume that the purpose of recognizing an imbalance is to, or atleast on this forum, enhance athletic performance! I do agree with you that if everything is working 100 percent the way it's supposed to...

  19. Mass gaining program?

    Good call mate! Unless the op HAS got access to someone as qualified and expert as 'Rodja' then he is best sticking to the simple, tried and tested stuff ;) I like the idea of yours for op to post some vids of his form so ALL can have some input! Good call! ......... and ( only my personal...

  20. Mass gaining program?

    Yeah my bad mate, think we all got off topic a bit eh!?!? To give an objective assessment for the op we need to know much much more about his training, diet, outside influences etc? I would say on the offset to give crossfit a miss as it's not going to give any mass gains and is only going to...
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