Search results

  1. genthoseffect

    Leg day vs Arm day vs Torso Day

    I think the big reason is that the lower body muscles are pretty tough to isolate very effectively. For example, you can do a lot of work including compound movements for your back without fatiguing your chest, tri's, and anterior delts. If you tried to make a quad routine that didn't...
  2. genthoseffect

    Want to up the effectiveness of any pre-workout?

    I was referring to a "heaping" tsp like they used to suggest for the old creative mono. Which would be about 10g each. But good catch brotha. I didn't communicate that very well
  3. genthoseffect

    Want to up the effectiveness of any pre-workout?

    ...Add 1-2 tsp of baking soda. Been shown to decrease fatigue and increase total power output. But WORK UP to that dose because it can definitely mess with some people's gut. I also like to use it in my intraworkout to control the pH a bit with all the amino acids in there. I find that it...
  4. genthoseffect

    Building Wide Delts

    Respectfully, strongly disagree. There are a lot of variables involved. But what I've found works best for delt growth with myself and my clients is 3-5 working sets max, 2x a week...provided you're doing heavy work on back and chest as well. Have fixed many lagging delts by dropping the...
  5. genthoseffect

    Building Wide Delts

    What does your current split look like brother? What's a typical shoulder workout for you? IMO delts are the #1 overtrained muscle group there is. That's the reason for them lagging much of the time
  6. genthoseffect

    Growth Hormone Stmulators

    MK-677 is an excellent otc orally active gh secretagogue. subjectively, 40mg feels like about 2 iu of gh to me. very cool stuff!
  7. genthoseffect

    Fats from meats/Healthy Fats

    Depends on the meat. I definitely do not consider chicken fats to be good fat. Grass fed beef and wild-caught fish both will provide you with some excellent fats, as well as free range eggs. Honestly, you can probably reach your physique goals without adding healthy fats to your diet. By it...
  8. genthoseffect

    Recomposition question!

    IMO the best way to recomp/lean gain is to only eat when hungry. Set your macros for each meal and only eat when your are hungry. Train hard and intensely to create an anabolic environment. Then feed that anabolism and no more. Your body has a very sophisticated system that tells you when it...
  9. genthoseffect

    Help Placing My Macros

    You looking to lean up I'm guessing? I would do it something like: Meal #1: Breakfast P: 33g C: 10g F: 16g Meal #2: Pre-Workout P: 33g C:50g F: 16g Meal #3: Post-Workout P: 33g C: 60g F: 16g Meal #4: Lunch P: 33g C:40 F: 16g Meal #5: Dinner P: 33g C:40 F: 16g Meal #6: Last Meal P: 33g C...
  10. genthoseffect

    Show day diet

    There is no one right answer to this question. What you eat the day of the show will depend on a lot of factors. There is no way to plan ahead exactly what you will eat the day of...or even the week of...you may be trying to fill out, you may be trying to drop more water. In general, you are...
  11. genthoseffect

    Gotta love the DIPS!

    Nothing better for chest development. Targeting the pec minor can help fill out your chest with some extra growth Invalid Link Removed
  12. genthoseffect

    Lifting splits

    Curious what you mean when you say you've managed to do fine...does that mean that you've been growing, getting stronger? Not trying to be a dick brother, it's just that I hear a lot of "this is what works for me" from guys that have no clue how to decide if they are making progress or...
  13. genthoseffect

    Chest Training Walkthrough Vid

    Not sure what you mean by feeling incomplete...I can say that soreness and tiredness are not good indicators that you have stimulated a growth response in a muscle. And overtraining shoulders is not only less than ideal for delt growth, it can also limit your progress on back and chest as well...
  14. genthoseffect

    Chest Training Walkthrough Vid

    Thanks brother. Dips are my other go to for pecs. I really like the hammer presses because I can load up a lot of weight even when I'm fatigued and don't have to worry about safety issues forcing reps. I'm actually putting the shoulder part of that work together in another video. It's really...
  15. genthoseffect

    Lifting splits

    Haha. The "leg day" doesn't include calves. Should have said "thigh day". I train abs after legs You train just chest for an hour? Waaay too much my friend. This split I'd recommend 3-5 workoung sets per muscle group for most people. 6-10 for back because back includes a lot of muscle groups
  16. genthoseffect

    Lifting splits

    The split that I have made my best progress is: Day 1: chest/back/calves Day 2: legs Day 3: shoukders/arms/calves Day 4: Rest REPEAT
  17. genthoseffect

    early morning HIIT, is this meal enough, correct.

    Muscle breakdown is not a big concern with HIIT cardio in general. As long as you are eating enough throughout the day, there shouldn't be any issues. I've even seen some studies that show HIIT having a net anabolic effect on muscle protein. If you're really concerned or trying to gain muscle...
  18. genthoseffect

    Bulking: Diet Down First and then Bulk???

    The biggest factor to take into account is how lean you are now. Holding too much fat and starting to try to gain will be very problematic. It is important to be lean when seeking to add muscle
  19. genthoseffect

    Chest Training Walkthrough Vid

    For your viewing pleasure :) Shot a Video of my last chest workout and talk a bit about how I learned to get my stubborn chest to grow. More than happy to hear questions and feedback as well! Invalid Link Removed
  20. genthoseffect

    Tips for wider lats?

    The whole "wide grip for a wide back" thing is completely wrong. A close grip is by far better for activating the lats. Close grip chins and dumbbell rows should be your main movements. If you're lucky enough to have a machine pullover, those are great also
Back
Top