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  1. ZiR RED

    Help with chest

    It's not what you want to hear, but: Decrease chest and front delt work by 50% and 100%, respectively Stretch and foam roll the pec major and minor Increase rowing work, mid-trap work (i.e.: face pulls, prone scapula shrugs, etc.), and rear delt work by 50-100% Reduce upper trap work and...
  2. ZiR RED

    Help with chest

    How strong is your upper back, specifically the muscles that retract your shoulder blades? How does your shoulder girdle set at rest? If there is protraction or some other deviation of the scapula than its probably not a matter of your pecs, but rather resting muscle tone and weak scap retractors.
  3. ZiR RED

    Too much ephedra?

    What type of articles do you want? I have a host of reference articles from a presentation I did back in gradschool on it. Actually, I might still have the presentation slides too if you want those..though they may not be too much help. My powerpoint presentations are generally just a few...
  4. ZiR RED

    Please recommend me a workout program for max fat loss.

    It's really all about nutrition and some extra conditioning work. I would suggest something like DeFranco's take on west side training, plus a few extra sessions of prowler work per week. Work on getting stronger and in better shape, and if you're eating the right quantity and quality of...
  5. ZiR RED

    Bpa and canned fish

    Might want to ask for more detail, such as why? Personally, I try to eat canned fish that are lower in mercury, such as canned salmon, sardines, mackral. The good fishy fish that are also rich in omega-3.
  6. ZiR RED

    Preparing for first fight!

    If you are trying to keep your weight down you might want to increase the amount of explosive and dynamic movements you are doing. Compounds for volume are great for hypertrophy, but extra size will not benefit you in this case, especially seeing that what you need is power. Keep the weight...
  7. ZiR RED

    Someone mind looking over my routine for today?

    Sure you don't want to transfer to CCU and become my student? haha Check this out, this is UK's "Muscle jungle", an entire department dedicated to studying muscle physiology. Invalid Link Removed There is also an entire lab directed toward mechanisms of muscle hypertrophy. Here is one of...
  8. ZiR RED

    Someone mind looking over my routine for today?

    Good deal, as technology and techniques improve there will be a huge demand for that specialization. I've been to a few seminars on that in the muscle biology department at UK, its quite interesting, although most of the techniques are outside my scope of study.
  9. ZiR RED

    Someone mind looking over my routine for today?

    Kinesiology is becoming the most popular preprofessional degree, and most programs (UK kinesiology for example, which has doubled in the past 4-5 years) are expanding rapidly because of all the premed students getting BS in kinesiology. You have plenty of time to decide which direction you want...
  10. ZiR RED

    Someone mind looking over my routine for today?

    Awesome choice! My Ph.D is in exercise physiology, and my research is focused in human performance. If you ever want to talk about academic/career paths, etc. feel free to shoot me a PM. I taught kinesiology at U. of Kentucky this past year, and am moving on to CCU in south carolina for a...
  11. ZiR RED

    current split?

    Invalid Link Removed Number 3 and 4 are specific to the bench press, and can be modified toward the military press with some simple overhead medicine ball throws (in a military fashion) and specific sets of military press, but the first part will do a hell of a lot more for your over head...
  12. ZiR RED

    Someone mind looking over my routine for today?

    Why not just follow the 531 program? You can determine percentages, progression, and periodization easily with the program.
  13. ZiR RED

    current split?

    I'm with the others on this: your division of volume is "mirror muscle" biased. I think you need a lot more volume dedicated to the back: rack pulls, more rows, more pull ups, more rear delt work, etc.
  14. ZiR RED

    Core, How and How Often?

    I do not disagree that heavy, free weight squats and deadlifts will stress the core musculature; however, I tend to disagree that this is all you need. The major issue comes in developing and strengthening the deep stabilizer muscles in a way that will enhance the ability to squat and deadlift...
  15. ZiR RED

    Why do you workout/compete?

    This year I had a lecturer position at the University of Kentucky. I'm starting a professor position this fall at Coastal Carolina University in SC.
  16. ZiR RED

    Why do you workout/compete?

    Right now I train because I love it, and I want to look and act (move) the part. As an exercise science professor and performance consultant, it helps to be able to "walk the walk".
  17. ZiR RED

    What's your warm up for legs?

    Foam roll Active mobility work (probably similar to DeFranco's or Supple Leopard) Glutei activation, concentrated hip flexor static stretching Core activation 3 x 4 @ 40,50,60% 1 RM GO!
  18. ZiR RED

    help me with my back please!!!

    Snatch grip deadlifts and rack pulls. Here's how: Invalid Link Removed
  19. ZiR RED

    Core, How and How Often?

    Its the roll out type work that will always leave you sore. The roll outs are an eccentric movement, and will induce the most muscle damage. Roll outs and dragon flags are a sure way to have sore abs the next day, but (as mentioned above) DOMS is not always an indicator of progression....
  20. ZiR RED

    Squat and Deadlift Mobility

    I have not, but thanks for the reminder. I too am suffering from ankle issues, and it appears I have a series of micro-fractures in mine. It doesn't hurt to squat or deadlift, but anything involving powerful flexion (sprinting, cleans, jumping) hurts. Have an MRI next week and will find out...
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