For those of you who lift..
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From: 3rd bedroom on the right
Just do them before. Whether or not you do them on the same day is a matter of personal preference. Some people believe that you work your triceps to 80-90% when doing shoulders so you should just finish them off and same goes for back followed by biceps.
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From: Redondo Beach,CA
For what it's worth guys.....
I'm a professional trainer,this is what I do for a living......
Before you start usuing ANY supplement,you have to have your training and basic nutrition on point.....If not,supplements won't help,but if you are training hard enough(in good form) to create a NEED for extra calories and protein,then certain proven,safe supplements can be useful......
Also,protein mixes don't have magical powers to them,they are just an easier and convenient way to intake more food......
Creatine is also very good for adding size and strength,but only if you are eating enough.....
And most important is your intake of water.....Without a large amount of daily water intake you are shooting yourself in the foot.....If you are even slightly dehydrated you are going nowhere......
I'm a professional trainer,this is what I do for a living......
Before you start usuing ANY supplement,you have to have your training and basic nutrition on point.....If not,supplements won't help,but if you are training hard enough(in good form) to create a NEED for extra calories and protein,then certain proven,safe supplements can be useful......
Also,protein mixes don't have magical powers to them,they are just an easier and convenient way to intake more food......
Creatine is also very good for adding size and strength,but only if you are eating enough.....
And most important is your intake of water.....Without a large amount of daily water intake you are shooting yourself in the foot.....If you are even slightly dehydrated you are going nowhere......
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From: Centreville
Pros eat whatever they want cuz they're on so much gear.
You have eat differently whether you are cutting or bulking. And to break it down even further it has to differ on days when you lift and when you dont.
I only lift 3 times a week and I'm strong and I have a six pack. ANYONE can get fat and big, it takes skill to cut and bulk as you please. Only carbs I eat is oatmeal when cutting, and of course dextrose post workout.
NEVER mix carbs and fat, that's a sure way of getting fat. Or at the very least not being optimal in your diet regiment.
Most of the advice given in this thread is solid and good. Some of it is basically crap.
You have eat differently whether you are cutting or bulking. And to break it down even further it has to differ on days when you lift and when you dont.
I only lift 3 times a week and I'm strong and I have a six pack. ANYONE can get fat and big, it takes skill to cut and bulk as you please. Only carbs I eat is oatmeal when cutting, and of course dextrose post workout.
NEVER mix carbs and fat, that's a sure way of getting fat. Or at the very least not being optimal in your diet regiment.
Most of the advice given in this thread is solid and good. Some of it is basically crap.
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From: 3rd bedroom on the right
Originally Posted by YeLLoWs2knVA,May 2 2005, 03:57 AM
Pros eat whatever they want cuz they're on so much gear.
I see plenty of people that are on the gear at my gym and you can spot the ones that eat right. The ones that don't aren't making any more gains then me overall. Too many scrawny punks think that you can shove some shit in your arse (excuse the pun 
)and throw some weights around and think that'll make them arnie. They're dead wrong and heading for nothing more than heart disease. All that hgh do is increase your hormone levels so you still need to do all of the basics like eating right and lifting right. If you don't eat right when you're on the gear where does the protein come from to generate your growth?
You have eat differently whether you are cutting or bulking. And to break it down even further it has to differ on days when you lift and when you dont.
When bulking calories in > calories burnt and when cutting you switch it. Other than that you don't need to dodge carbs. As you said cut out the fat. But there are plenty of good carbs that you need to get in your diet to give yourself the energy to function. Plenty of veges, spinach, green beans, wholemeal pasta etc are going to have a positive influence as long as you take them into consideration when you're totalling your calorie intake. [QUOTE]I only lift 3 times a week and I'm strong and I have a six pack. ANYONE can get fat and big, it takes skill to cut and bulk as you please. Only carbs
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From: Pembroke
I'm 6'0 - 180 lbs - used to be 205 beer induced lbs....
Here's my routine - weights 2-3 times per week w/ 20 min cardio warmup
- on days I don't lift, 5 mile run brisk pace (about 37 mins)
- 2 days rest per week (sometimes 3, depends on work schedule)
I do arms/shoulders one day, back/chest the other - back and forth. I do 3 abs exercises intermingled in my weight workouts. I don't work out legs, they're already pretty solid from my running.
All weight exercises are 3 sets of up to 10 reps. As soon as I can rip off 3 sets of ten with moderate difficulty, I up the weight by 5-10 lbs. This usually leaves me with the first 2 sets getting 10 reps, then the third 6-8 reps.
Lots of water, and I write down EVERYTHING. Writing down the weights is HUGE motivation - seeing what you started with, and what you're lifting 4-6 months later is awsome.
Diet - I don't watch what I eat, but I don't over indulge either. I just eat normally, no late evening snacks, no KFC or McDonalds - lots of veggies and meats, especially in the summer with BBQ. No pop, just juice and milk (and my morning coffee). No supplements whatsoever.
I would call it a healthy training routine. I'm not chizzled, but I'm not embarrassed at the beach either. I'm not looking to bulge out of my clothes, just want to look and feel healthy. Seems to be working quite nice so far.
Here's my routine - weights 2-3 times per week w/ 20 min cardio warmup
- on days I don't lift, 5 mile run brisk pace (about 37 mins)
- 2 days rest per week (sometimes 3, depends on work schedule)
I do arms/shoulders one day, back/chest the other - back and forth. I do 3 abs exercises intermingled in my weight workouts. I don't work out legs, they're already pretty solid from my running.
All weight exercises are 3 sets of up to 10 reps. As soon as I can rip off 3 sets of ten with moderate difficulty, I up the weight by 5-10 lbs. This usually leaves me with the first 2 sets getting 10 reps, then the third 6-8 reps.
Lots of water, and I write down EVERYTHING. Writing down the weights is HUGE motivation - seeing what you started with, and what you're lifting 4-6 months later is awsome.
Diet - I don't watch what I eat, but I don't over indulge either. I just eat normally, no late evening snacks, no KFC or McDonalds - lots of veggies and meats, especially in the summer with BBQ. No pop, just juice and milk (and my morning coffee). No supplements whatsoever.
I would call it a healthy training routine. I'm not chizzled, but I'm not embarrassed at the beach either. I'm not looking to bulge out of my clothes, just want to look and feel healthy. Seems to be working quite nice so far.
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From: Pittsburgh..south side..
Originally Posted by YellowS2kPwr,Apr 29 2005, 04:31 PM
If you want to get chest, do a lot of push ups... easiest and fastest way IMO
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From: Pittsburgh..south side..
Originally Posted by Austblue,May 1 2005, 04:52 PM
When bulking calories in > calories burnt and when cutting you switch it.
It's not be the most efficient method, but it works alright for me.
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From: 3rd bedroom on the right
You're exactly right dcak, not everyone has the same goals. If you're looking to make big gains then the easiest way to do it is to bulk up but its not the only way to gain. I don't want to be massive so I only plan on bulking this season and next winter to hit my goal weight/size then I'll just continue to train and hopefully eat well enough to maintain it.
High reps work the slow twitch fibres like long distance running as a perfect example. Look at the size of long distance runners compared to sprinters, they work on their fast twitch exercises for strength but you also need endurance work.
I watched Cortrell's video last night and he was doing some exercises with as high as 60 reps
I get nauseous just doing 12 squats, 60 would have me vomiting uncontrollably! I've always been taught that if you want to increase strength you need to do exercises that use heavy weights to teach your muscles to be stronger for next time so IMO high reps are good for conditioning, but not optimal for strength increases.
High reps work the slow twitch fibres like long distance running as a perfect example. Look at the size of long distance runners compared to sprinters, they work on their fast twitch exercises for strength but you also need endurance work.
I watched Cortrell's video last night and he was doing some exercises with as high as 60 reps
I get nauseous just doing 12 squats, 60 would have me vomiting uncontrollably! I've always been taught that if you want to increase strength you need to do exercises that use heavy weights to teach your muscles to be stronger for next time so IMO high reps are good for conditioning, but not optimal for strength increases.
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From: 3rd bedroom on the right
Just found this quick read....
Type I Muscle Fibers
Type I muscle fibers have the slowest-contractile speed, the smallest cross-sectional area, the highest oxidative (aerobic) capacity, and the lowest glycolytic (anaerobic) capacity. They contract slowly and are able to hold a steady paced twitch for long durations without fatigue. Type I muscle fibers are predominately used in endurance activities. Long distance runners, swimmers, and cyclists mostly use Type I fibers.
Type II Muscle Fibers
Type IIb muscle fibers have the fastest-contractile speed, the largest cross-sectional area, the lowest oxidative capacity, and the highest glycolytic capacity. They are ideally suited for short fast bursts of power. These muscle fibers are used in such activities as sprinting, powerlifting, and bodybuilding. Type IIa muscle fibers are intermediate and their properties lie between type I and type IIb.
Even the small muscle groups in your body have over 100,000 muscle fibers. A motor neuron is what stimulates our muscles to contract. It carries impulses (messages) from our brain and spinal cord to our muscles. One motor neuron controls anywhere from 2-2,000 muscle fibers. A single motor neuron and the fibers it stimulates are called a motor unit. Each motor unit mainly contains muscles of its kind. Also, the motor unit fires with a frequency that is conducive to the fibers it stimulates. Simply put, a slow twitch motor neuron will cause the muscles in it to contract slowly while a fast twitch unit will fire quickly.
The quicker it fires the more power it produces. If the activity is light, it will mainly stimulate type I muscle fibers. When it becomes too intense it will call upon type IIa muscle fibers. And finally, for the highest intensity movements, it will recruit the type IIb fibers. This is why type I fibers are called low threshold, and fast type IIb fibers are called high threshold. Low threshold because they are the first muscle fibers to be recruited and high threshold because they are only recruited under the most intense circumstances. Your body always activates its muscle fibers in this fashion
Type I muscle fibers have the slowest-contractile speed, the smallest cross-sectional area, the highest oxidative (aerobic) capacity, and the lowest glycolytic (anaerobic) capacity. They contract slowly and are able to hold a steady paced twitch for long durations without fatigue. Type I muscle fibers are predominately used in endurance activities. Long distance runners, swimmers, and cyclists mostly use Type I fibers.
Type II Muscle Fibers
Type IIb muscle fibers have the fastest-contractile speed, the largest cross-sectional area, the lowest oxidative capacity, and the highest glycolytic capacity. They are ideally suited for short fast bursts of power. These muscle fibers are used in such activities as sprinting, powerlifting, and bodybuilding. Type IIa muscle fibers are intermediate and their properties lie between type I and type IIb.
Even the small muscle groups in your body have over 100,000 muscle fibers. A motor neuron is what stimulates our muscles to contract. It carries impulses (messages) from our brain and spinal cord to our muscles. One motor neuron controls anywhere from 2-2,000 muscle fibers. A single motor neuron and the fibers it stimulates are called a motor unit. Each motor unit mainly contains muscles of its kind. Also, the motor unit fires with a frequency that is conducive to the fibers it stimulates. Simply put, a slow twitch motor neuron will cause the muscles in it to contract slowly while a fast twitch unit will fire quickly.
The quicker it fires the more power it produces. If the activity is light, it will mainly stimulate type I muscle fibers. When it becomes too intense it will call upon type IIa muscle fibers. And finally, for the highest intensity movements, it will recruit the type IIb fibers. This is why type I fibers are called low threshold, and fast type IIb fibers are called high threshold. Low threshold because they are the first muscle fibers to be recruited and high threshold because they are only recruited under the most intense circumstances. Your body always activates its muscle fibers in this fashion
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From: USC
Anyone know a good way to up your bench. Im ashamed of my max. I need to increase it substantially.