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  1. tigerdb2

    Olympic weightlifting template/program

    Learn as much about the correct technique as possible. I was lucky enough to train along side someone who competed pretty successfully. With his help I increased my clean and jerk literally 25 lbs. from one session to the next. This is extreme and not typical but the point remains. These are...
  2. tigerdb2

    Tricept kickbacks=Wussy exercise?

    Outside of pressing and push ups, my choice for tricep accessory is supine pull over and press. The pull over works the long head (crosses the shoulder) and then you have the press as well. I'm more in this game for function and performance though so I don't often use isolation exercises beyond...
  3. tigerdb2

    Muscle group twice per week

    Training 2+ times a week will not result in overtraining if you can program and periodize sensibly. Hell, even if you can't, you probably won't even reach a phase of overreaching
  4. tigerdb2

    Muscle Shock

    Muscles response to imposed demands. They can be made "uncomfortable" and forced to grow simply by adding weight or repetitions. My advice to you is to change your routine with a purpose in mind. Training in a more traditional strength range of less than 8 repetitions going all the way down to...
  5. tigerdb2

    Why Crossfit sucks for MMA Part II

    I'm intrigued
  6. tigerdb2

    BB Squat + 20lbs: wtf?! plyos or no shoes?

    Shoes often represent an energy link with either instability or simply too much/ too soft of a cushion. That's part of the reason the raised heel in olympic shoes is solid wood. Congrats either way, 20 lbs. Is no joke
  7. tigerdb2

    Why Crossfit sucks for MMA Part II

    Great write up and I really agree with the horizontal plane point.pushing and pulling are huge components of fighting and grappling.Looking forward to part 3
  8. tigerdb2

    How do Olympic lifters train?

    I'm friends with a nationally ranked, not Olympic caliber, weightlifter. He does front, back, and o/h squats and then clean, jerk, snatch and the various accessory lifts with each (snatch drops, pulls, whatever). Plus core work that is literally all he does
  9. tigerdb2

    Ab wheel/roller

    One side of your back more? Just go straight. It's not a difficult concept and if you can't you need better control and awareness of your body in space. Come on now... And it could be problematic for your back if you do them wrong. It's called an anti-extension exercise bc you resist spinal...
  10. tigerdb2

    hGH Acromegaly protruded forehead

    You've been bodybuilding 8 months and can't gain without hgh? You don't need supplements, you need the basics of diet and training. You're 20 years old and, no, acromegaly and bone growth is not reversible.
  11. tigerdb2

    Why aren't my biceps/lats sore the day after my workout?

    Doms (delayed onset muscle soreness) is not an indicator of an effective workout. Don't rely on being sore as a good workout or not being sore as a poor workout. Edit: if being sore is your goal, heavy or high speed negatives will do it rather quickly
  12. tigerdb2

    Six meals every three hours a scam?

    Fair, but he does state 4-5 meals which is more than typically recommended by the more popular fasting protocols, if I'm not mistaken.
  13. tigerdb2

    Six meals every three hours a scam?

    Layne Norton's study showed that once a level of luecine was reached (3-4 g if I'm not mistaken), regardless the source, there was not an increase in protein synthesis beyond that total. Nitrogen balance continued to be altered due to the other uses of dietary protein but I believe myofibrillar...
  14. tigerdb2

    Am i overtraining? (full routine)

    I'll say you're going to be flirting with shoulder issues with this split. You're working the pectoral girdle 3 straight days (4 if you're doing rows on arm day) with the potential of a fourth on the crossfit day and even a fifth w the swimming (albeit not loading but repetitive use). I would...
  15. tigerdb2

    Article: Growing Big Traps

    Olympic lifts and their pull variations. Anecdotal evidence: Olympic lifters and their sizable traps. You won't catch them doing much, if any, isolation work for anything.
  16. tigerdb2

    Ab wheel/roller

    The ab wheel is great for anti spinal extension. Focus on keeping your back neutral throughout and resisting the arch that you'll want to fall into. I think its a great tool and exercise for athletes. Start pm the ground (as you've seen) and eventually progress to standing, which is a relatively...
  17. tigerdb2

    Mass stack help please

    I was under the impression nolva and 19-nors were a no no. Anyone care to enlighten me?
  18. tigerdb2

    MY LEFT LEG IS BIGGER THAN MY RIGHT LEG!!

    Some of the exercises listed can be used as part of your warm up, as well which will allow you to increase frequency under less intensity. I include things like lateral squats, lunges, 1 leg rdls and bounds as part of my warm up.
  19. tigerdb2

    Is 2 SETS enough?

    Yes, good point. A little bit of an oversight on my part but food for thought, none the less.
  20. tigerdb2

    Is 2 SETS enough?

    I'm not going to argue what is more important because certainly It's a relationship between volume, intensity, loadamongst a host of other variables, however, there are studies that suggest 1 set to failure is not as effective as multiple sets. I'm on my phone so I cannot link but I would...
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