But if you do two 15-year-old girls simultaneously, does that technically make them 30?

I went snowboarding for the first time last Tuesday and I was sore as a mother fucker. Every part of my body ached for like 4 days (it was a good ache, though). I really didn't think it was that strenuous of an activity like, say, surfing.

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Tell me about it. I live in colorado so each year I go skiing I get some really fucking sore legs. I've been trying to squat with higher reps so maybe I'll be better prepared this season.

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What an absurd question.. of course it does. The same concept works with six 5-year olds and thirty 1 yr olds as well. The combination is up to you but the numbers don't lie!!

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Bahahaha.

I also laughed out loud at your new signature quote.

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building up a tolerance for shoveling/snowblowing. good for my lowerback, which i continue to neglect because if i overdue it , it spasms out on me and knocks me out of comission for a few days

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Aiming to bench 405x5 by the beginning of next semester (3rd week of January or so). I'll post a video if anyone gives a shit.

Also hope to be in the low 200s by then (I'm 224 now, I'm hoping to weigh 210 or so by that date).

yeah, I would like to see that. that would be a pretty good lift.

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I started taking Superpump 250 today. I'm anxious to yield results with it. I had a great bicep workout with it. I was going to do back as well but blew out my biceps after a couple of exercises..so I kept up with biceps.

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I going to try a 8 week cycle starting this week. I'm doing 3-5 sets in an exercise, and 8-15 reps in a set. I'm doing more concentration and isolation work now, and by 4 weeks I'm going to transition concentration work for training with all compound movements, limit my reps and increase weight. I haven't really done anything like this before... I'm sure fbs, hecatomb and humancorpse have done cycle routines, do you guys have any advice or knowledge on them?

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Just bought 5 pounds of each.



https://proteinfactory.com/shop/pro...t=0&page=1#tabs

https://proteinfactory.com/shop/pro...75&cat=0&page=1

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Playing DDR X for 2-3 hours at a time is one hell of a work out.

I've finally got back into deadlifts (pun??).

A few months ago I think I tore my lower back muscles from maxing out too much and not warming up enough. Now I'm just keeping it in the low 200's with reps of 10 and my back isn't giving me trouble. I'm going to be too nervous to ever try going heavy again though

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The highest grade caseinate ever created. Our caseinate is manufacturered in Austrailia which produces a caseinate unlike no other.

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You tore your spinal erectors?? What happened exactly?



Well I suppose if you spoke australian it would be proper

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I'm not sure if I did that exactly, but for a long time my lower back muscles hurt when I didn't keep my back straight. I would try to lift heavy on deadlift more than once a week and my form was shitty. I didn't realize it but I must have been hunching over.

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$67 for a 5lbs tub of protein..expensive shit! I usually pay around $61cdn with tax incl. for my ON whey.

What does everyone take for supplements?

Optimum Nutrition 100% Whey Gold Standard
Ultimate Nutrition Glutamine
Gaspari Nutrition SuperPump 250

And a multi-vitamin which you can always buy on sale from Wal-Mart.

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I don't really use supplements anymore, I seem to do fine without them. When I used to take whey and creatine not too long ago I would have to piss every 30 minutes. Actually, I probably didn't need to take that stuff yet. I still take fish oil pills though.

I'm making decent gains just by eating 3 full meals a day, lots of meat, lots of pasta, potatoes, nuts and lots of milk.

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If you tore the muscles, I'm sure it'd be a bit more than a nagging uncomfortable pain. Unless you're badass as hell like War-Veteren and Prisoner-of-War, Former-Presidential-Candidate John McCain.

Other than my ON whey I don't take many supplements, at least not many that are directly lifting related. I do chug my vitamins on a regular basis though.

Before a workout I'll take some vitamin B, Move-Free (for the glucosamine and chondroitin), tylenol (if necessary, and most of the time it is), Omacor (for the omega 3 fats), and collagen.

After the workout I'll take some more collagen, calcium (amounts vary depending on how much dairy I've consumed throughout the day), bilberry, biotin, lutein, zinc and garlic. Haven't taken beta-carotene in a while but I used to toss that in there as well.

I used to take melatonin before bed but I've kinda given up on that. My biorhythm has been screwed with beyond repair, it seems.

I've been meaning into looking into more lifting specific supplements like glutamine, arginine, taurine, etc, but I haven't really gotten around to it.

What's the goal? Is the focus on the isolations supposed to translate to greater strength on the compounds? I haven't really experimented with those types of programs, but I'm sure that it's possible to find success with it so long as the compounds aren't completely neglected. The closest thing I've really done to that is somewhat of a modified Smolov program, where I trained my squats extensively and exclusively, which thereby improved my deads as well, but I've also been considering including some heavy lockouts or board presses to improve my tricep strength on bench.

On another note, today was my second day box squatting; box is set at about parallel. FUCK what a great exercise. I plan on box squatting twice a week for the next few months... goal is to squat 660+ come Summer or so.

Essentially, my goal is to increase my max deadlift, squat, bench and overhead press.

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I don't think this is a productive way to get big lifts to increase. It doesn't systematically address the problems you might have with them, and it also means you don't get anything really productive done (powerlifts/O-lifts).

You may conceivably end up a lot prettier though.

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loool. Keep in mind there's no cable machines or billy blanks involved. I'm already pretty enough anyways


I failed to mention that I was also trying this to prevent plateauing. I noticed a sharp decrease in my progress about 3 weeks ago, but after doing different lifts and combinations of # of sets/reps and I'm making steady progress again. Whats the best way to continue steady strength gains over a long period of time? Changing lifts every few weeks but keeping the numbers of exercises/sets/repetitions in a given training session?

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I've had to take the past few weeks off due to an elbow injury of some sort. It's a constant dull pain during the workout, but for instance, when i'm benching it doesn't hurt that bad until i rack the weight, then i get a vicious sharp pain through my forearm/elbow for a few seconds then it'll subside into a constant nagging dull pain until the enext set. It continues to grow worse until almost unbearable. I gave it almost 2 weeks rest so hopefully it'll be ok when i go back in the gym.

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Do 3 weeks of a routine intensely, take a week during which you do recovery-type, easier workouts, then do 3 weeks intensely of a new routine, followed by another recovery week. Keep cycling through something like that. I could actually give you a few weeks worth of routines that the sprinters used to do on my swim team. They were big, strong dudes with some pretty cool strength routines.

so does anybody know what could be with my elbow injury and how to possibly aid in it's recovery? I think it's something with the tendon but i'm just guessing.

EDIT: i did some research and i appears to fit the description of tennis elbow

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ok, second question. Assuming it is tennis elbow, what kind of strap/brace could i buy to take the pressure off that when lifting? I've read that wrist straps help and i've read that some sort of elbow brace is good, but i dont feel like going to the gym all strapped up like Req's mom in the bedroom. Any recommendations for prevent reoccuring injury?

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Hmm. My mom has had tennis elbow from being an avid tennis player..did not look like a fun time. I don't think she ever used a brace but went to the chiropractor for it.

I know she kept going to play tennis afterwards. I think it just eventually goes away if you don't strain it too much.

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i wouldn't think you would use a brace for tennis, but for heavy lifting maybe some extra support would help

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Yeah you're right about that..maybe you should see a doctor?

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no health insurance

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You don't have $400 laying around?

On a more serious note, that is really awful.


I was browsing Wal-Mart tonight to look for a birthday present for my girlfriend's mother and I stumbled across 5lbs tubs of ON Whey Protein! I was filled with extreme joy. haha. They must have just started carrying them. $49 plus tax! Only Vanilla and Chocolate to choose from, but it was $6 cheaper than those at my usual supplement store! I didn't even need one buy a bought a tub anyways.

...the power of Wal-Mart. How can anyone resist their everyday low prices..?

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Training different strength qualities i.e. conjugate periodisation.

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Yeah they have tubs of whey at the wal mart here too for like 39 bucks, but it's some pretty crappy stuff.

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Yeah, that's what they normally sold here as well. Good to see a name-brand whey there that's for sure. ON is definitely one of the best I've ever tried; I've been buying it for years.

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What brand do they carry there? The brand here is called "body fortress." I usually just go to GNC if I need anything quick anyways.

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I really don't remember..I do know they carry a lot of Six Star and Weider products though. GNC is expensive as hell, especially without a gold card.

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I just bought a gold card the other day actually. The only thing I've bought there is whey isolate, multivitamins and papaya enzyme / bromelain, and compared to everyone else they are a little bit above going price. Still not that bad though, it's good quality shit anyways.

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I'm all stocked up on supplements now for once my arm starts to feel better. it's almost there so i figure i'll be back in the gym by next week. I got mutivitamins, b12, c, e, CytoGainer, NaNO Vapor, and Animal Flex.

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Got a decent Strength Training Anatomy book, had to buy one my max got stuck on 225lbs. Seems to be helping a lot.

Also has anyone tried that 5 hour energy by GNC? Does it actually work and you want end up grinding your teeth together like a cow eating grass and hopping around like an epileptic?

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I'm loving Superpump 250 as a pre-workout drink. I actually have energy at the gym, and not to mention that shit is getting me jacked! Maybe I'll post some pics soon.

I did Chest/Tri's this afternoon. 3 exercises per muscle group...19 sets ranging from 8-12 reps for strength and 15-20 reps for definition. I never do this much haha..usually 16-17 sets maximum.

ITZ TEH BOMBZ.

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For energy when I train I just eat a box of wheat pasta.



Don't make me laugh

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I had pasta an hour before I went..

8-12 reps..yes. As Lord Ronnie does, "Lift as much as you can do with as many repetitions as you can do".

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Ronnie is a bodybuilder, not an strength athlete. No one who trains primarily for strenght focuses on 8-12 reps.

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That's what I meant, you're not going to gain much strength with weights that you can move 10 times. And I don't think lifting weights to "gain definition" is gonna work, imo.

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haha. You have to be kidding. Let me show you my arms sometime.

I'm a body builder..not a strength athlete.

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Be sure to try that mix bassb thanks.

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I don't have any other experiences with N.O/pre-workout supplements other than Superpump, but I'm really liking the results so far. I enjoy the slightly cracked out feeling as well. :P The "superdump" name it gets is bogus, I haven't experienced this once and have been on it for a couple of weeks now. Just make sure you take it 40min or so after you have a meal and 30min before working out. If anything it is regulating my shits.

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as far as pre-workout NO supplements go, nothing compares to Muscletech's nano vapor. once you take that, you won't bother with anything else

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I've heard you say it's worth it's weight in gold, and I've heard other people say it as well, so maybe I'll get around to buying a can of the shit.

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haha. To each their own!

I've read so many reviews/opinions on pre-workout NO supplements during the past couple of weeks..it seems everyone has a different view on each one.

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Anything above 10 reps builds muscular endurance. It doesn't define your muscles... definition is only the result of low body fat. Getting a good pump is not an indication that hypertrophy is occuring.

On the other hand though, in reference to some of the other posts in the thread, I disagree with the notion that anything from 6-10 reps won't help build strength. Lower reps are generally more conducive to building strength, and while you'll never see a strength athlete using them as their primary means to acrue strength, you can still gain some spectacular strength using high reps, so long as you use a weight that is sufficiently taxing and give your muscles adequate rest in between sets to prevent muscle fatigue. When I first started benching, for example, I used dumbbells, and I always stayed in a rep range of 8-10. In about 14 months I progressed from struggling with the 50s for reps to managing the 150s for 8 this past July (upon which I made the switch to barbell). With higher reps, I added a little more size to my chest than I would've liked (you don't hear people say that too often), but still managed to make some pretty decent strength gains.

Yes. 6-10 will obviously help , but it shouldn't be the main focus when training for strenght. A 6-10 RM is not a shitty indication of strenght either, but saying that 8-12 reps in general is for strenght is ridiculous.


...which doesn't change the fact that 8-12 reps are more related to hypertrophy and endurance than strenght.

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You've said it yourself. I've been lifting for six years. I didn't start yesterday for fucks sake. Everyone has different workout regiments that work for them, and some need realize that.

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just compare the list of ingredients to NaNO and all the others and you shall see the way of the vapor! haha

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I may give it a go after I'm done another tub of Superpump that I have coming in the mail..also have 1550grams of Ultimate Nutrition Glutamine coming with it!

I'd also like to try NO Xplode and NO Shotgun. I don't think my local supp. store carries White Flood, but I've heard good things about that as well. Has anyone used it?

Superpump is fun stuff. I did shoulders today and had great gains. I won't post my exercises though because the 'powerlifters' might get mad at the high repetitions.

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Oh fuckballs. Here are my supplements:

NoseTork
Caffeine

(Protein and fish oil are food and don't count.)

People who worry about supplements are dorks by definition.

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Seems like someone has taken 2 scoops of NO PHUN.

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Most supplements are just extracted compounds you can find in food anyway.

I remember talking to some random dude at my gym, and he said something about how I should buy an amino acid called argenine, and went on to say thats basically all N.O explode is except overpriced. I later googled it and it turns out milk and cheese has the same stuff in it anyway.

He may be wrong though

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I'm pretty sure all that NO nonsense is overpriced. There's a hundred other things that are more important than drinks that give you 1000000 grams of caffeine.

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one scoop of NaNO vapor only has as much caffeine as a cup and a half of coffee. And there's only 5g of sugar per scoop.

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Push pressed 205, but failed with 215 today. First time I've done them, and I fucking like them a lot. I've just been doing clean and jerks and military presses up until this point, but I think I'm gonna incorporate more push pressing

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What kind of fish oil do you prefer? Does it matter either way?

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Very nice. I myself have been looking to incorporate some sort of leg and shoulder-combo power movement, something like a push press or a split jerk, btn or not. I'm in the process of cutting right now, so I might experiment with some of these lifts, but I probably won't incorporate them full time until I start my clean bulk (hopefully a month or two away from now). I also want to incoporate some overhead squats... might start tomorrow.

You still box squatting?

I did about an hour of abs today and then went to a 40min spin class for the first time. It was actually really fun. I don't think I've sweated so much in my life. Time flew by as well, probably because the instructor was constantly counting down haha. I'll definitely do it again. Has anyone partaken in a class?

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Yeah I've been doing box squats and front box squats every leg day. I've made progress, but it's only been a few weeks. I have a lot of catching up to do as far as legs go

Oh yeah, does anyone else here that's into big lifts like squats use a belt? I've always hated wearing a belt because when I lift I feel like it's gonna give me a hernia. I found out today that I'm flexing my abdomen in a way I'm not supposed to and it makes the belt very uncomfortable. Definitely helped me with squatting. Can't wait for deadlifts and rack pulls!

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Any brand AS LONG AS THE LABEL IS PERFECTLY EXPLICIT THAT THE CONTENTS HAVE UNDERGONE MOLECULAR DISTILLATION. Heavy metal toxicity is not just a System of a Down album.

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Words fail me. Is metalsexual a word yet, or should I just stick to FAG LOL?

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haha. The class was about half male/half female surprisingly. TRY IT SOMETIME.

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what is spin class???

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I have man. I agree with you...it's an easy way to do a good cardio workout. And speaking of abs and gay workouts, pilates is great for core too.

And to all the hardcore weight lifters...I've never met any girls lifting weights, I've met plenty of dudes. You'd be surprised how much girls flock to the one guy in a gay ass exercise class who isn't wearing pink spandex and waiving a limp wrist.

Anyway, FBS, can you tell a little more about "conjugate periodisation?" Or link me to something that'll explain it well to me? Google is giving me tons of vague descriptions.

It's where some feminist [either incredibly fit, or incredibly lard-ridden] gets a power trip by riding a special stationary bicycle--a "spinning" bicycle-- at the front of a warm room that has loud techno music blasting and a "class" of "students."

It usually boils down to you peddling your "spinning bike" to the tempo of the song that is playing as you vary the resistance of the bike for a more difficult or more easy workout. Depending on the class, your "instructor" will guide you through a homosexual sequence of moves including "jumps on a hill," in which you stand up and sit onto your uncomfortable bike seat which will undoubtedly tap your nuts painfully, "flat-road sprints" in which you...peddle really quickly, etc. I've even seen some instructors as awesome as to do "punches" and pseudopush-ups on the handle bars.

It's gay, yes, but trust me, bring a friend and you WILL have fun. And if you're not an introverted wolf-man, you'll probably meet some attractive young ladies.

Very intense training with exercise bikes. I went to a 40min class. Most are 30-60min in length.

I'm glad you agree with me Kalmah..now do you know a good place online for feather boas?

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Sure, and men used to have to go to disco dance clubs in the 70's to get laid too, but it doesn't mean you should admit to it.

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No. It's totally counterproductive for what I train for, and if that wasn't bad enough, it is a whole parade of fruity.

I hear this shit all the time from people who do exercise classes "BUT IT'S HAAAAAAAAAAAARD!" So is eating a house. I also will not be eating a house.

Also, a word on 'hard'. Bleacher sprints are hard. Kettlebell ladders are hard. Barbell complexes are hard. Climbing a mountain is hard. Sitting in a fucking room receving orders from some tinpot Fuhrer on a hamster wheel is not hard. You have low expectations.

Conjugate periodisation - start here -> http://danjohn.org/ii15.pdf

Go and read all the articles here. I like these guys. They're crazy. http://www.gymjones.com/

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I know you don't do cardio because if you were to turn sideways, no one would be able to see you!

The fact of the matter is peddling on a bike at high resistance for 40min-60min is hard. Climbing a mountain doesn't commensurate with lifting weights for an hour and a half either.

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I've met like 5, they were all cute, and that's at a small, obscure gym on a small-medium sized university campus. They're out there, bro. Anyone who finishes their workouts with cardio will find plenty of girls to talk to at the gym, anyway. I know I have.

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I actually looked these up and did 4 sets of them today. Holy fuuuuuck they're miserable!!

95 lbs
bent rows x 8
front squats x 8
overhead press x 8
squats x 8

then the same with 115 lbs

then

95 lbs
bent row x 3
power clean
overhead press
front squat

the whole set three times in a row

again x4

then again with 115 x 3


I've never felt so shit in my life! Typically how long is your workout when you're doing these? Should complexes make up an entire training period for one day? Just asking about what you usually do Fbs.

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Complexes are disgusting.

Here's the worst part - you're also kind of missing the point. A complex works best when it's a longer series of exercises stuck together. Here's one I use.

Deadlift
SL Deadlift
BO Row
Hang Clean
Front Squat
Press
Jerk
Good Morning
Squat
Wide-stance squat

You'll notice a few things.

Firstly, that all of the movements seamlessly transition from one to another. The bar is in place to front squat at the end of a hang clean, and so on. Obviously, you put the last jerk behind your head to do the last three movements. The bar makes a gradual transition from the floor in front of you, up your body, overhead, then behind you. DO NOT STOP BETWEEN MOVEMENTS. DO NOT STOP BETWEEN MOVEMENTS. You will grow a vagina.

Secondly, there are ten movements. I would rarely do a fat-loss complex with less than 8 separate movements (unless I use what I call "the cuntplex", which is a lower-body conditioning complex you do NOT want to know about... )

Lastly, the muscle groups used are distributed over the whole body fairly well.

Reps per exercise? 4 if you're learning, 5 if you're good, 6 if you're stupid. 95lbs is PLENTY. Remember, the difference between 5 and 6 reps is the difference between 50 and 60 TOTAL reps.

Sets? 3 or 4.

Total time? About 20 minutes. If I had a complex day, I would combine it with less specific low-level stuff that requires specific work - forearms, grip etc. - or with low-level stuff that doesn't really matter - abs, arms, pecs etc.

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Thank you, that totally answered all my questions and then some. Maybe I'll ask about the cuntplex in another year or so

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FBS:

Just curios, do you do any sort of straight up aerobic exercise? If so, what?

is there a difference between aerobics and cardio?

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Same thing.

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What is 'straight-up aerobic exercise'? Chances are you mean things like running, swimming, riding a two-wheeled prostate destroyer etc. to which the answer is "No, I do not do that shit." If I do anything that might typically be thought of as cardio it is almost exclusively on the rowing ergo, which is easily the least shit of the available modalities. However, I pull a lot of sleds around, do complexes (see before) and run my increasingly fat self ragged with all the normal strongman shit (carries, medleys, tire flips etc.) - stuff which has a fiendish cardiovascular component to it.

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I'm thinking about ordering some Controlled Labs White Flood as well as some Casein whey powder. I have to order the White Flood online because it's not sold in Canada for whatever reason..and not because it's ingredients are illegal.

I've heard a lot of positive feedback about it. Truth, do you have any first-hand knowledge of it? Or anyone else for that matter..

I'm finally getting Casein for my bedtime shake. I've been using milk for years to slow down the whey protein synthesis, but casein apparently does the job a lot better.

Ahh...too much money on this shit! I'm not going to buy anymore Glutamine after my 1.5kgs is gone. Apparently it's not really needed as a supplement, so some say anyways..same with most/all BCAA's.

I tried a sample packet of BSN N.O Xplode the other night. I wasn't impressed with it at all. 2 servings didn't really do anything to me and it mixed terribly. I like SuperPump much better.

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How do you structure your workouts to include the strongman stuff? Do you dedicate a specific day to those type of events, or do you just include specific lifts on their most relevent training day (like doing tire cardio on a day you also train your posterior chain)?

Strongman isn't an immediate goal of mine, but it is a distant one. Right now I'd like to incorporate some strongmen events just to improve my overall athleticism.

The only 'strongman' type exercises I really do are deadlifts and squats. Deadlifts on back day and squats on leg day. I did 5 sets of deadlifts today at varying weights and reps(4 being the least, 10 the most). I did three other back exercises though, deadlifts last of course. I only got back(lolz) into doing deadlifts recently because my lower back was fucked for so long.

I'm not too big into being overly strong, definitely more so changing my physique.

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Haha my bad bro, that post was actually directed at FBS. Didn't see your post in front of me.

All good though.

Yeah, FBS seems to have a lot of knowledge for being so thin and lanky.

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We reserve a day for field events more out of necessity than anything else - this shit isn't very casual, we have to tacky up for stones, get several hundred kilos of iron out onto an oval for farmers or sled pulls etc.

Events that are easy and neat to do often get their place in a workout like any other lift. For example, log press goes without a problem into an overhead day.

I try to structure the week so that posterior chain stuff on Saturday (stones, farmers, tyre) is a long way from Tuesday, my max lower body day - but occasionally stuff crosses over and you end up doing push press on Friday and log on Saturday. On those occasions, you just have to nut up and train. Which can be quite bbbbblllllllllllgggghhhh but there you go.

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Isn't he 6'2" and over 100 kg?Maybe lanky means something different in canadia

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By the pictures I've seen from his band's site, he does look quite fit and tone..but not like Lou Ferrigno and more like Lance Armstrong.

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Speaking of which, how do you go about navigating that website? Looks like a picture with two links at the bottom to me

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Yeah I tried to see more recent pictures of him too. haha. I saw him through his myspace site awhile back. Not to discredit FBS or anything, I'm just saying he doesn't look like Ronnie Coleman.

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Of course he doesn't, Ronnie goes through more hypodermic needles than an average hospital.

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Ronnie Coleman, Jay Cutler, people like them look really disgusting. Its just not natural

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I agree. I can't believe they dedicate their lives to look like that

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haha yeah that is weird

i also dont get the super ripped guys i see at the gym who have like 18 inch biceps but then a huge gut

spend half an hour on the treadmill each time you lift or something? theres gotta be a way around that

its not even like a normal eat-too-much belly. its always this really hard looking bowling ball style beer gut

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too much HGH will give you a gut. Makes your intestines overgrow and gives you a pouch

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'sup fuckers?
I've been liftin weights for a few years now and found a few supplements useful.
Muscletech Cell Tech creatine, works a hell of a lot better then regular creatines.
Muscletech NOVapour, a good nitric oxide boost before your workout. Gives you a ton more energy and pumps your arms and chest up when excercising. Other then that, PVC makes a good mass building powder called MutantMass for those of you who want to add weight. Its a great moderate protein, high carb (using sucralose, not sugar) drink to eliminate catabolism after your workout and also works great as a meal suppliment during the day if your at work or whatever. If you use the 4 scoop full serving, you get a drink giving you over 1000 calories. I found the 2 scoop version a lot more useful though. Tastes great compared to most versions of this drink. You can buy them online.

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