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  1. ZiR RED

    Betaine supplementation, performance and HCTL

    2.5 - 3g per day.
  2. ZiR RED

    Chest Won't Grow

    Self myofacial release. There's a lot of good youtube video tutorials and articles online. No, not the very next workout...not likely. But over time, as your shoulders set better and your scap retractors become stronger, you will see improvements. This is something you need to stick with...
  3. ZiR RED

    Chest Won't Grow

    I would perform those movements at least 2x per week. Your posture will improve, you'll feel it more in your chest when you press. Make sure you are stretching and foam rolling your pecs and pec minors, otherwise you will not get the full effects. Related articles I wrote: Invalid Link...
  4. ZiR RED

    Type of Training to Keep Muscle While On Cut

    Moving in early August. Found a place in Surfside (town south of Myrtle). Not sure about a gym there yet...Coastal has a really nice gym, but I'd like to find one off campus too.
  5. ZiR RED

    Core, How and How Often?

    I wouldn't dedicate an entire day to anti-rotation. 1-2 exercises in the workout, 1-2 times a week. Just like you would rotation, anti-flexion, static, etc. I generally prescribe 2-3 sets of 8 with 2 second holds per rep.
  6. ZiR RED

    Type of Training to Keep Muscle While On Cut

    Yes and no. The answer to your question has to do with stimulus and adaptation. Training applies the stimulus, and the body adapts to be able to better handle that stimulus. The higher the reps and lower the weight, the more the stimulus trends towards muscular endurance adaptations. If you...
  7. ZiR RED

    Core, How and How Often?

    Anti-rotation is resisting against rotation at the torso. Imagine wrestling and trying to keep your body somewhat straight while your opponent is attempting to gain leverage (as a quick example). Master the pallof press first, then you can start adding in variation to progress based upon sport...
  8. ZiR RED

    Chest Won't Grow

    Yes, if that is indeed the problem, which based on what I see in your avatar leads me to believe is. So, its time to load up on movements that work the middle trap/rhomboid and lower traps. Facepulls, prone DB shrugs, wide grip pulley (or bent over) rows to the chest, etc.
  9. ZiR RED

    Chest Won't Grow

    I haven't wrote an article on it....yet. Scapula retractors are the muscles that pull your shoulder blades back. The length tension relationship is such that when the scapula are retracted during chest pressing movements, there is constant tension on the pecs (due to them being in a constant...
  10. ZiR RED

    Chest Won't Grow

    What do your front delts look like? Are they well developed? If that is the case (its hard to tell from your avatar) then it might not be your pecs, but an issue with scapular retractors being so weak that your pecs cannot function correctly. I've wrote about this ad nauseum on nearly every...
  11. ZiR RED

    Core, How and How Often?

    I don't do very much trunk or hip flexion. I prefer to work the rectus abs via anti-extension (i.e.: roll outs). We can divide this into the local vs. global core. Local core are the deep (spinal in many cases) stabilizers that produce very little gross movements. These are postural muscles...
  12. ZiR RED

    Strongman Training

    Jim, check this out. Pat is classmate/colleague of mine who coaches a strongman team at Springfield College and competes in the 185 pound class on the national level himself. There is a lot of good info in these interviews/articles here: Invalid Link Removed
  13. ZiR RED

    shoulders are rolled/tilted forward.

    Notice how your shoulders are "shrugged" upwards a little. This is due to an imbalance in upper to lower trap (and serratus) strength. Time to really start focusing on the scapula depressors: Y's, forearm wall slides, back wall slides, scapula dips, reach roll lift, etc.
  14. ZiR RED

    shoulders are rolled/tilted forward.

    Not too many stretches for the upper body, but a lot of activation, correctives and strengthening movements.
  15. ZiR RED

    60 seconds or less between sets increases your testosterone

    Now we are getting into semantics. What you are describing Paul is a mix of relative intensity (How close to failure you are working) and RPE. Absolute intensity, or when you see intensity in a strength and conditioning program refers to the % of the 1rm. So, although 3 x 10 @ 70% is not...
  16. ZiR RED

    shoulders are rolled/tilted forward.

    Can you take one more of these from the back. It looks on top of weak retractors, that your depressors are also weak, these being the serratus anterior and lower traps. In the meantime, start stretching your upper traps, pecs, lats, pec minor, and hip flexors, as it looks like some...
  17. ZiR RED

    shoulders are rolled/tilted forward.

    Description of shoulder joint issue: Invalid Link Removed Some basics that can be done: Invalid Link Removed
  18. ZiR RED

    shoulders are rolled/tilted forward.

    Can you post a picture of you standing with your arms raised overhead (elbows locked) as high as they will go (try to get it from at least the waist up so I can see pelvic tilt as well). Keep your hands in a neutral position (i.e.: palms facing each other). I want to look at a few things to...
  19. ZiR RED

    60 seconds or less between sets increases your testosterone

    Correct. The trend with regards to the GH and T response appears to be something like this: Shorter rest periods, higher volume, moderate intensity appears to trigger the most GH release, and this release is also associated with lactate production (i.e.: 4 x 10 @ 75% 1RM with 45-60 rest)...
  20. ZiR RED

    Thoughts on Leg Extensions

    If you are going to do them make sure: 1. You are finishing the ROM, and not doing 1/2 extensions. The VMO is responsible for the final 20 degrees of extension, and this muscle is crucial in knee stabilization (and often underdeveloped in many athletes/trainees). 2. Do them in a unilateral...
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