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It's that time of the year... Let's get SCARY STRONG! + Free Suppzzzzz

Sometimes when bulking you can hold alot of water and bloat, i find its often helpful for me to keep my sodium lower and also add in some low/no carb days. This always helps me cut down on the bloat, get rid of any excess water weight and see where im truely at.on the low carb days i add in more healthy fats to compensate for the calories missing.
 
Ap is some great stuff, of all the nutrient partioners I have tried it has been by far the best...I will say however under no circumstance should you ever open up the caps and take them like that, just take my word for it....I have trouble swallowing pills and I did this, great results but hard to get through the bottle.
 
If you don't have a pec dec or cables you can do Svend Presses at the end of a chest workout to really exhaust your chest and bulid up the inner part of the chest
 
i honestly still would have asked what AP is... you should take over the cooking duties at my house bro. can pay you in ****ty jokes or i have several kittens that i need to get rid of.
 
willyb87 said:
If you don't have a pec dec or cables you can do Svend Presses at the end of a chest workout to really exhaust your chest and bulid up the inner part of the chest
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Along with that, i enjoy crush grip db press, muscles feel like they're going to pop off my sternum.
 
FATGRIPZZZZ

USE THEM AND NEVER LOOK BACK!!!

Huge additions in technique and strength utilizing them 2x a month. Cant go overboard without overdoing it though!
 
I do a lot of squats and I take in 2159 calories a day

This is one of my leg days

Legs
Squat 265lbs 6 sets of 3 reps then 225lbs 4 sets of 15 reps
Hack squat 265lbs 3 sets of 8-12 reps
Leg extension 75lbs 3 sets of 15-12
Leg press 7 plates 2 sets 12-15
Romain deadlifts 265lbs 3 sets of 8-12
Lying leg curls 70lbs 2 sets of 12-15
Seated leg curls 70lbs 2 sets of 15-20
Standing calf 200lbs 4 sets of 10-15
Seated calf 2 plates and 25 3 sets of 15-20
Front squat 135lbs 4 sets of 8 pause reps
Jefferson squat 95lbs 4 sets of 15 reps
Front squat 115lbs 4 sets of 13 reps
Seated calves 45lbs 4 sets of 15-20reps superset with standing calves at 95lbs on machine for 4 sets of 15-20
Cable glute kickbacks 4 sets each leg for 15 reps
 
One more day. :)

benches, carbs, AP, cats...
 
Sometimes a cheat meal or unplanned meal that is heavy in carbs can help you break a weight plateau in the weightroom or on the scale:
Do not be afraid to eat big to get big

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Breathing & its importance:
Everyone must learn to breathe from their bellies and not their chests. If you stand in front of the mirror and take a deep breath, your shoulders shouldn't rise. If they do you're breathing the air into your chest, not your belly. Greater stability can be achieved in all the lifts when you learn how to pull air into the belly. Try to expand and fill the belly with as much air as possible and hold it
 
With all of Bob's pictures, I feel like we need the supplement equivalent of a "Where's Waldo?" book. It could be "Where's AP?" and it's just an endless sea of supplement bottles and food -- but somewhere, AP is lurking...
 
How do you guys feel about different kinds of bars?
 
I have a pair of fat gripz I definitely need to integrate more... DB floor presses, really enjoy doing burnout sets of these after heavier db benching
 
When im getting ready to do a bench max I have a few "cheat" days before the lift day, I have found that bench more than any of the other lifts is effected by your weight fluctuation enormously.
 
TheMovement said:
FATGRIPZZZZ

USE THEM AND NEVER LOOK BACK!!!

Huge additions in technique and strength utilizing them 2x a month. Cant go overboard without overdoing it though!
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Want to hear a nightmare? I left mine at a commercial gym a year ago. Not there when I returned.
 
Something I don't think I have seen anyone mention is wrist support. Keeping your wrist straight and and in line is very important while benching, especially with heavy weight letting the weight breakdown your wrist backwards like I see many people do can lead to some serious issues. I know I can push through a lot of pain but a seriously injured wrist will sideline anyone.
 
The Solution said:
I love a fat bar when doing incline bench. I find it takes more stress off my shoulders.

[video=youtube;WD9Uuq89zLA]https://www.youtube.com/watch?v=WD9Uuq89zLA[/video]
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Freaking EPIC BOB!!! I know exactly what you mean there and swear no one believes me on it until they try it! I get more PRs with my Fat Gripz on Inckine Presses than anything else.

borobulker said:
Want to hear a nightmare? I left mine at a commercial gym a year ago. Not there when I returned.
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Man that seriously sucks. Ive only forgotten once but they were right where I left them :)

borobulker said:
I actually used the Rogue Football bar on Tuesday. What a burner...
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I havent gotten the opportunity to use one but am waiting patiently lol
 
Loved reading this one.

The three winners of round two are...

TheMovement
muscleupcrohn
EMPIREMIND

Congrays guys! Please PM me with you name, shipping address, and email address.
 
TheMovement said:
How do you guys feel about different kinds of bars?
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just noticed this question, i have a couple physical limitations i have to lift around, so the football/swiss bar is essential for me to be able to press or row. i have one from 'xtreme monkey' at home that has a slight angle to the handles AND it is a fat bar taboot!! one of my favorite purchases. and of course the trap bar, which is a stupendous piece of equipment. whoever that first guy to weld one together was, was on par with the first caveman to shape a wheel if you ask me.
 
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