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  1. JohnRock

    When should I cycle creatine?

    I take it every day I lift.
  2. JohnRock

    favorite form of cardio?

    Rowing, running, and jump rope, if it's pure cardio. I prefer conditioning work, though. There's nothing like strapping on the weighted vest and flipping some tires, running stairs, hitting things with a sledge hammer, etc.
  3. JohnRock

    DEADS: Begining or End?

    I'm confused. Deads ARE the workout, beginning to end.
  4. JohnRock

    2 workouts a day

    My rule is 60-90 min/day, max. Doesn't matter how many separate sessions I do to get there.
  5. JohnRock

    Crossfit

    CrossFit is great, but unless you're new to fitness, you may be better off doing some research and "programming" (as they call it) for yourself. I've been to a few classes and had a good workout and my times for Fran and several of the other ladies are very competitive. But I've trained more...
  6. JohnRock

    Getting strong without getting fat

    Depending on your experience, you may be able to get significantly stronger without altering your body composition. Getting stronger does not require bulking up.
  7. JohnRock

    Need help with workout

    It's not going to matter too much as long as the volume is enough to cause hypertrophy and you have ample recovery time. I've seen very reasonable gains working in the 5 rep range and above. If you get much below that, you'll be taxing the nervous system more than the actual muscle, BUT...
  8. JohnRock

    What is your best recipe for eggs?

    Twelve at a time, scrambled in coconut oil. No salt or pepper.
  9. JohnRock

    Deadlift lift and beats me diwn.

    When I go for max weight or reps on deadlifts, I often get dizzy and see stars for 5-10 seconds. I think it just means you're doing it right.
  10. JohnRock

    Need help with workout

    Here's my advice, for whatever it's worth. First off, don't think too much about what muscles you're training. It's not important. Work on compound movements, the closer to full body, the better. Deadlifts, bench, pull-ups, thrusters, etc. These should make 75% of your workouts. On the...
  11. JohnRock

    Bulking is making me fat?

    If your belly is growing faster than your muscles, you either need to add cardio or lower your intake.
  12. JohnRock

    Good Core WOrkout.

    Front squats.
  13. JohnRock

    Forged Extreme Mass/Epi bridge

    Day one of PCT. This is my first time taking a SERM and I'm not going to lie, I was a little nervous. My wife freaked out a bit when she asked what the instructions said re: dosing and I told her, "Not for human consumption." I really hope I'm able to not lose any of my progress as it's been...
  14. JohnRock

    Good Core WOrkout.

    In addition to what's already been said, you could try doing your normal lifts one side at a time. Bent rows, shoulder press, dumbbell power cleans, etc.
  15. JohnRock

    3 day workout program

    It probably will. I suggest ditching the long slow cardio for shorter, more intense resistance cardio.
  16. JohnRock

    rep ranges for ab work

    For me, usually 20-50, if I do it. I don't do a lot of focused ab work, though.
  17. JohnRock

    Traveling

    The Tower 200 or X-Factor are pretty decent band systems for a portable gym back-up.
  18. JohnRock

    Hip Explosion and Flexibility

    The single leg bridges are a favorite of mine. If you have a GHD set-up, you could pair these up with sit-ups with one leg secured and bringing the free knee to the opposite elbow. Another good one is kettle bell or dumbbell swings. There are several variations, but the best way to focus on...
  19. JohnRock

    Diet vs. no diet

    Most people don't know what it means to eat clean, despite what they claim. If you really do eat clean and exercise on a regular basis, it's almost impossible to be overweight at all. A diet is just whatever you eat. "Crash" diets are a bad idea for obvious reasons. If you're eating a...
  20. JohnRock

    Favorite Tabata?

    I'm a big fan of the Tabata protocol (20 seconds work, 10 seconds rest) and have used it for quite a few different lifts, including back squats, deadlifts, DB clean & press, and others. My newest favorite, though, is weighted jump rope double-unders. It's a B-I-T-C-H BITCH! Got a fave? First...
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