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  1. How often is everyone training a muscle group per work?

    Working back 3-5 times per week seems extremely excessive. Anyone have results from that? For some reason I enjoy working each muscle group once a week more than anything else. I do stints of focusing on Olympic lifts 3x/week and leave everything else to "accessory movements" status, but I...

  2. Can you help with my workout plan

    Pretty good. Looks like the layout of a lot of my workouts. Nicely done. That'll get ya a good start and from there you can work on a specific program, or get creative and try something on your own. EDIT: One thing, on your shoulder day, try to do shrugs right after military presses. You're...

  3. Advice Needed! I need to get big fast!!!!

    Oooh snap. You're right! Doubly my bad, ZiR RED. Thanks for the refresher. Well, at least I was doing the right exercise all this time. Skull crushers are just too fun to let go of.

  4. Quick workout

    Do a few sets of waterfall EZ-bar curls/skull crushers after a quick warm-up. Waterfall curl layout: Start with 20-25 pounds on each side, do ten reps with perfect form, take five pounds off each side, immediately continue to rep ten more out...continue until you're down to the bar. Waterfall...

  5. Can you help with my workout plan

    It depends a lot on your ability level. If you can do a hanging leg raise, that's always my favorate for rectus abdominus. Otherwise...planks (regular and side planks) and other static exercises are really great. Research anti-ab training (look for the t-nation.com article on it, it's a great...

  6. Can you help with my workout plan

    You have a lot of supplementary exercises in the middle of work outs. Try to do core movements first and for the first 3/4 of your workout...then eat up the rest of the time doing things that supplement that movement. What I mean by that is on chest day for instance, do all pressing movements...

  7. Advice Needed! I need to get big fast!!!!

    Just read up something I want to expand on...you said you were going to throw out supination curls; you can do that, just know one thing...the bicep does two things: Flex the eblow joint, and supinate the forearm. Therefore...by combing a twisting motion to a flexion exercise...you're hitting...

  8. Advice Needed! I need to get big fast!!!!

    Uh...losing 1-2 pounds in a week is safe and very possible...but gaining? Not likely at all, sir. I've been on a mission over the last year to break 200 pounds naturally. I started this mission at 170, and weighed in at 187 yesterday w/ 6% body fat (according to my crappy skin fold calipers). I...

  9. Close Grip Bench the Day After Shoulders?

    Here's my split that has really proved effective for hypertrophy over the passed few months. I don't like grouping a back and chest day together because tightness in one group limits movement from the other. Monday: Deadlift and back (Heavy as sh!t. Also, I throw in lower back at the end)...

  10. an option on my path to stregth gains

    This is approaching the CrossFit style of training. If you have any locations around you that offer a crossfit class or instructional course...I'd highly recommend it. The amount of "form" and explosion power you need to develope can be done with proper instruction by a crossfit professional...

  11. Just finished Biceps (GVT Style!)

    Initial thought + comma + space + rest of thought + period = proper sentence structure. Haha, sorry man just fooling around. GVT is awesome. The thought of doing it for biceps again makes my arms shrink in fear. Great training, physically and mentally.

  12. 2/A day split recommendations

    Oh, and eat like a friggin' horse.

  13. 2/A day split recommendations

    This is kind of a toss up for me. It seems to make more sense, intuitively, to do endurance early in the morning then follow up with a late afternoon/ early evening weight training session. What will be tricky is scheduling. I wouldn't stress much lower body strength development because that...

  14. Anyone have better luck doing curls before deadlifts and doing deads last?

    Deadlifts are a multi-joint movement...much like a bench press or squat as stated above; whereas the curl is more of an isolation exercise. To make a quick comparison, you wouldn't do tricep extensions then go underneath the barbell for bench press would you? It's counter-productive, a majority...

  15. How does everybody feel about "suicide grip" on bench press.

    I fell into using suicide grip about a year ago. As of right now...I predominately use suicide grip on everything, sometimes I'll even clean and jerk with that grip. I'm not saying that it's the best way to go, or the safest way at all. I've just found that my hand is comfortable like that as...

  16. bi's/tri's/abs

    ^^^ This is great advice. Remember that you're core links your lower body to your upper body and vice versa. Also, because of this...it allows for power transfer during explosion movements, etc. Speaking on a health stand point...a strong, stable and balanced core (obliques, rectus abdominus...

  17. motivation

    Animal: Rage is a pretty big boost. It has lots of citrulline malate (nitric oxide precursor) and 300mg of caffeine. Superpump is right around 200mg caffeine if memory serves. I personally like N-Zero Extreme by Cellucore. It has a ton of l-arginine and beta-alanine...so I start tingling very...

  18. Inner/outer chest?

    Isn't a wide/narrow grip only manipulating triceps-vs.-pectoralis major recruitment? Seeing as the fibers run on a longitudinal axis (correct me if this is the wrong axis, trying to remember)...proximal/distal portions cannot be isolated, correct?

  19. is this normal for 531?

    If I'm not mistaken, it takes about 24 hours for glycogen stores (in muscles) to be replenished fully. So, having energy in the form of glucose readily available in your muscles by eating carbs shortly before a workout...it might not be the case. Maybe try to balance your carb intake?

  20. Squatting / Leg day shoes

    Vibram Five Fingers. Best shoe for leg lifts / running. Essentially you're barefoot, while having the grip of a shoe. Great concept. Won best invention of 2007...if I recall the year correctly. Invalid Link Removed
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