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i dunno what happened to the last few posts on the previous page... buncha gibberish. unintelligible stuff. did anyone else notice that?
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Originally Posted by verynecessary
i dunno what happened to the last few posts on the previous page... buncha gibberish. unintelligible stuff. did anyone else notice that?
lolmenshealthOriginally Posted by Dark Chocolate
Originally Posted by verynecessary
i dunno what happened to the last few posts on the previous page... buncha gibberish. unintelligible stuff. did anyone else notice that?
Yup, any time you post!
Originally Posted by Dark Chocolate
As I said before, Mens Health.com is the best source for those of you who have questions about training. They have videos, then also have a Q&A forum. It's really simple, and then the safe route against those here who CLAIM to know what they are saying. It's better to get well informed responses from a reputable mag, then getting it from some yahoos that you cannot see nor feel, who specialize in putting up internet statistics.
Peace, and stay smart!
So you are telling this individual how much weight he should use, without knowing his vitals? How responsible is that? Did you ask if he had any injuries, especially to the patellar tendon, in which Hack squats will definitely effect? I mean, come on!!!
If you would have been following this thread awhile ago (thank goodness you havent been), you would have known that numbers/weights have beentalked about so obviously he can reasonably suggest a weight to start with.
Originally Posted by Dark Chocolate
Originally Posted by PanaRicanRetro
Are you talking about barbell hack squats or the hack squat machine? Either way, I'd start out pretty light and get used to it. But if it's barbell hack squats, practice the movement with like 95lbs for a couple of sets of 15 to get the feeling of it down, because they're a little awkward at first, and then go up in small increments.
So you are telling this individual how much weight he should use, without knowing his vitals? How responsible is that? Did you ask if he had any injuries, especially to the patellar tendon, in which Hack squats will definitely effect? I mean, come on!!!
Originally Posted by Jonbx5
Originally Posted by I3
Yeah the size of your preworkout meal can be whatever size as long as it fits in with your caloric needs.
Having a big meal simply means you should wait a bit longer before you exercise so you can digest. Similarly, your PWO timing isnt exactly crucial either (depending if you have a good pre-meal, or are in a fasted state going for 1.5-2hrs prolonged exercise), then having a normal meal immediately after, 1-2-3 hours after is suffice for the average person. Don't get too caught up with this, as long as you get your carbs/protein you'll be fine.
High GI and low GI doesn't really matter I believe (unless diabetic).
One more week 'til I start my clean bulk, im thinking of eating around 2700-3000kcal, hopefully i'll put on more muscle than fat.
For those who bulk, do you engage in heavy cardio? i.e. HIIT or just a light 30-40min run - if so what is your frequency? Id like to keep muscle, be conditioned and gain a bit of fat.
Do u have a diet plan for your clean bulk? if u don't mind can u please post it.
Originally Posted by JOE CAMEL SMOOTH
looks good.....but a few suggestions-
no need for so many kinds of curls (never even heard of some of them).....straight bar curls have worked the best for me so I'd throw those in there, and I'm a fan of hammer curls too
for triceps, the best exercise IMO for mass is close grip bench press. def throw that in there.
abs i like to do weighted ab crunches for abs as well as some bodyweight stuff like hanging leg raises, etc.
shoulders- i do front and side raises too but i dunno how effective they are.
and for back id throw t-bar rows in there too, they're good
youve got all the staples down though.....deadlift, squat, bench, rows, pullups, military, etc. do those and throw a few more in and you're good.
Originally Posted by I3
No.. ive listed all the exercise, equipment and techniques.. its a matter of picking one or two, then changing it up every 6-8 weeks..
no way in hell am i doing 18 chest exercises in my life
there's no reason to think you can't put on some weight in spite of your genetics, especially if you've never trained a whole lotbefore. if you create enough of a training stimulus, you'll get something, you just have to create the right conditions for it. in your case, you couldincrease your food intake even more and see how your body reacts to it.Originally Posted by Dathbgboy
As far as my diet, I haven't really changed it since I'm not trying to gain weight since I know it's not really possible for me at this point havin the genetics that I do. I do however intake more protein than I normally did. I'm eatin more chicken breast and things w/ peanuts in em. Also them Special K protein drinks get the job done also.
Originally Posted by JOE CAMEL SMOOTH
i do lower reps......anywhere from 3-10 depending on the exercise and set i'm doing....especially on something like a deadlift i think it's best to go low rep....3-5 reps a set, and for say, bench or most other lifts, anywhere from 5-10 per set works well for me....i like pyramiding up like say:
225 x 10, 275 x 8, 315 x 5 for bench
or sometimes doing a warmup set and then doing my heaviest second....
variation is great, there's not one best way to lift and i think it's good to change it up.
as for how many exercises.....it all depends on how you feel and what body part. like for legs.....next leg day i'll probably only do 4......squats, hack squats, leg press, and calf raises.
for chest though, i'll do maybe 5-6 , same with back, i'll do deadlift, bent over rows, t-bar rows (just started adding these in), pullups, DB rows, pulldowns, and sometimes machine stuff at the very end too.
listen to your body and see what works for you, some people do crazy volume and some keep it basic and get the same results.
as for your splits....
i like doing a leg day, shoulder day, back day, chest day, and arms day, with abs thrown in a few times a week as well.
but plenty of people to back + bis, chest + tris, shoulders + tris, or even do a few days of whole body Olympic lifting....cleans, etc.
all of those are logical splits, see what you like best.....i started out with a back+bis and chest+tris days for example, but my arms lagged really bad so i figured i needed a whole day for them....since then they have picked up a great deal. for some people, an arm day is a waste of time as they grow like weeds and their time would be better devoted to hitting larger muscle groups.
I hope any of this info can help out the other skinny dudes on NT, u aint gotta strain urself to try and lift heavy weight so u fit in w/ the rest of the gym, build up to that point. You'll be respected more for doin what u can, not tryin to do what u can't.
This is for real. Good words.
Originally Posted by verynecessary
there's no reason to think you can't put on some weight in spite of your genetics, especially if you've never trained a whole lot before. if you create enough of a training stimulus, you'll get something, you just have to create the right conditions for it. in your case, you could increase your food intake even more and see how your body reacts to it.Originally Posted by Dathbgboy
As far as my diet, I haven't really changed it since I'm not trying to gain weight since I know it's not really possible for me at this point havin the genetics that I do. I do however intake more protein than I normally did. I'm eatin more chicken breast and things w/ peanuts in em. Also them Special K protein drinks get the job done also.
PanaRicanRetro wrote:
He doesn't know !@#$%
Really? How so? Proof? Do you claim to have knowledge in Exercise Science? Where did you learn, and then from who? Answer this first, thenwe'll talk about what I really know. Right now I say that you are not qualified to speak on anything in regard to exercise science, and that YOU should bebanned for being a fraud.
Here's a question for you. If I am suffering from of the epicondylitis, what exercises should I avoid, and what exercises should I do in order to REHAB theinjury, while continuing my workouts?
Really? How so? Proof? Do you claim to have knowledge in Exercise Science? Where did you learn, and then from who? Answer this first, then we'll talk about what I really know. Right now I say that you are not qualified to speak on anything in regard to exercise science, and that YOU should be banned for being a fraud.