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  1. Mass gaining program?

    You can't identify an imbalance and weakness if you don't grow and get stronger first, respectively. -.- That would be like saying you're going to try and fix a brand new car that you haven't even driven yet. Drive that bitch first then begin to tweak it when abnormalities begin to occur.

  2. Mass gaining program?

    Exactly, a deep squat done correctly will fry your hip flexors. If we're (Rodja) saying that the squat doesn't work the hip flexors then we would be assuming that there is no eccentric phase to squatting which means we would just drop straight into the the hole like a loose noodle. If we do the...

  3. Mass gaining program?

    Why would one need to correct this? We don't care about mobility or imbalances. This is about gaining pure mass, and the best way to gain pure mass for beginners (BBing) is to pick a handful of compund movements and make them religion and the rest will come in time. As one advances and gains...

  4. Mass gaining program?

    If the BIG 5-7 are done correctly and responsibly the issues that you mentioned will resolve themselves. Mobility will be gained and as that happens those muscles will begin to activate and play a bigger role in the lifts; and ultimately become stronger as a result. Accessory lifts have their...

  5. Mass gaining program?

    Nice, but I'd like to add to it... perhaps the most important part IMO: I wouldn't worry about adding accessory exercises at all until a good 3months when you start to really master the BIG 5-7 lifts. All too often I see BB newbies trying to add in arms and other accessory lifts when they are a...

  6. Push Pull Legs Split

    I did it when I was 18 averaging about 200 sets per week and added 25 lbs. of muscle in about six months after H.S. football. It looked something like this: Push 1: Bench accessories Pull 1: Deadlifts accessories Legs 1: Squat accessories Push 2: OH variation accessories Pull 2: Rows...

  7. Ephedrine?

    I've never used clen, but I have used ephedrine and I wasn't too impressed even with an ECA stack. Of course when you work nights and drink at least three cans of energy drinks per night, my tolerance to stimulants were already through the roof. I've noticed I get the same "thermogenic" effects...

  8. Leg extensions and leg curls are bad for the knees.

    What about plate drags? I know there's knee flexion but the ROM is reduced and even more when performed with some hip extension (in a glute bridge). Also, to play the devil's advocate, leg extesions and leg curls are far less detrimental when the shins are perpendicular to the ground. The reason...

  9. What's your summer shred program?

    Yes or perhaps you know it as ECA.

  10. What's your summer shred program?

    Wow I see a lot of over-analyzing here. So I'll expand upon ZiR RED's post: Eat a lot and eat no carbs + lift heavy ass weight= losing fat + (lift heavy ass weight)² Or... if I'm really in a fat loss mood I will add a BCA stack and some HIIT and reduce (lift heavy ass weight)² It's so...

  11. Cutting Advice?

    Fat loss or just pure weight? Fat loss: Low-no carb diet and moderate-high intesity exercise (duh) Pure weight loss: The only way I can figure you could lose that much weight in such a short amount of time with a fairly lean build would be celery and ice cubes a handful of times per day. I'm...

  12. Recommended macros for cutting

    Multiply your body weight x10 to find your deficit calories then... 15% of calories should be fats 1g protein per lb. of body weight (calculate this into a % yourself) the rest % of calories should be carbs (I prefer to eliminate carbs to strictly vegetables and the occasional potatoes) This...

  13. Crossfit injury rate

    Yet again, the coaches, not the actual programming are the causes of these injuries which can be avoided entirely with proper training.

  14. Crossfit injury rate

    1st quote: Crossfit is based off of periodization methods... hell, Mark Rippetoe helped design the strength portion of the programming you see in crossfit. All crossfit chapters consist of two workouts, in case you didn't know, one is a form a periodization based off skill level (SWOD) and the...

  15. Crossfit injury rate

    The great thing about experience is that you have none in neither football or crossfit... The injury rate for football is 100% for those who have made it to college and beyond. Ask around... you don't need a study to tell you that. So you going to tell me how to wrong-arm a tight end now? I bet...

  16. Crossfit injury rate

    Again knock the marketing and corporate bull**** but don't knock the ****ing program. So people get hurt... big deal... but the program still works if you know what you're doing. I do, so I will take advantage of it and remain injury free because of that. As far as the other people who do get...

  17. Crossfit injury rate

    Exactly... How can people talk **** about crossfit when there's no direct correlation between the injuries and the actual program. For someone who has years of technical lift experience the program works well. If anything, knock crossfit for marketing towards the wrong kinds of people; but don't...

  18. Crossfit injury rate

    Maybe, maybe not. But I know for everyone who has played college ball they've been injured at least once in the weight room, whether it's serious, or just a small pull, to re-occurring back pain. It's happened, besides we have a knack of not reporting injuries and continuing to play with them...

  19. Crossfit injury rate

    I completely agree that crossfit certifications are way too easy to obtain and their marketing is dishonest. But for the experienced all-around lifter crossfit is a great idea. I support the idea of crossfit and several of the affiliate programs that are specialized such as SEALfit and Crossfit...

  20. What are the best rear delt exercises!

    YTWLs (more specifically the "T" part) and Reverse Flyes will isolate the **** out of them. There's also some machines out there that isolate them but where's the fun in that? /thread
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