Try the Valsalva Maneuver on a 400 lb squat right after you eat and tell me how that works out.

>>82253
Nothing like swallowing a mouthful of acid and eggs in between reps.

>>82249
Eat something dense in calories if you have to eat. You want to consume as much energy as possible in as little food as possible so you don't end up puking.

Better yet just make a couple heavy shakes and sip away throughout. Honey, peanut butter, oats, bananas, all that good stuff.

>>82249
While we're on this, fasted cardio... Good for muscle loss or fat loss?

I always make sure to have at least 1000 calories in my body, but I never eat an hour prior to working out.

>>82256
Fasted walking is fine, effective even. Some big bodybuilders do it leading up to competitions.

Running can go both ways, it'll lean towards one or the other depending on the individual.

Fasted high intensity anything is self-defeating, it's hard to be intense without energy to burn.

>>82240
>>82241
Are you stuck on the three days a week thing? There's no reason you shouldn't lift 4 or 5 times a week at this point. Either way, here's something I recommend and generally use as a guideline. Like I said, keep the weight low and do 10x10 on the major lifts until you're in the groove. Record yourself if necessary, we'll critique your form. This is a stripped down, no bullshit absolutely get it done and then feel free to do whatever routine. If you go hard and heavy in the gym and kitchen you will see results. The heavier and faster with the weights and the more you eat, the quicker and more dramatic the results.

>Warm up

Body weight wide lunges, body weight squats to bottom, power-skipping, bridges/hip thrusts, plyometric push ups is standard fare.
Foam rolling is magical if you have access to a roller. By magical I mean fucking painful and a wonderful way to start a callous ripping, record breaking, plate rattling session.

>Pressing day (A)

Bench press/floor press/overhead or bar push press 8x3 or 5x5
T bar rows 8x5 or dumb bell rows 3x20, both preferably
Leg raises 10x5
Face pulls 10x10, keep your shoulders healthy

>Dead lift day (B)

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>>82244
Sorry, no-one who only trains 10x10 DL's at 135 for their max will be able to pull 315 without having tried anything in between. The kid is a beginner and you're giving him all this information when something as simple as SS or SL can get him there, or any other routine for beginners.

Form work can be practiced after working sets as the weight gets heavier.

Don't get me wrong, I see what you're trying to do - but keep it simple you're overloading him.

>>82245
I've witnessed it.

There's no point in working sets if you can't even do your lightest set with strong form. Knowing how to squat, press and pull properly is a huge difference. Just the other day I saw a video on here of someone pulling 275. The guy could have been pulling another 100 pounds with the same amount of effort with stronger form or the proper cues ("Long back" "Hips forward" "Stand back" in that case). Most people aren't in a gym where you'll get the proper cues constantly, so the only option is to have it as close to perfect for you in the way it moves and feels before you get started.

Keep it simple? It doesn't get much simpler. Major lift, row, accessory lift contrasting major lift, leg raises. Anything else is extra and entirely up to him.

Sorry to hijack OP's thread, but it seems like he got what he was looking for.

I read the novice templates for intermediate SS. It looked pretty much the same aside from it possibly being a 4 day split with an added 'light' day. Extra, weighted chin ups and possibly altered deadlift forms. There's not much to it. If I added accessories, what exercises could I add? Could you give me an example? And do I need to squat 3x a week?

>>82260
Squatting three times a week will make you strong fast. It'll also burn you out if you do it for more than a couple months. It's fun to do a month of squatting three time a week and pulling and pressing once. It'll push your squat and dead lift much farther than you'd think. Just keep in mind you'll want around 1500 calories a day for every squat session that week, with a lot of them being carbs around the lifting session. Especially after.

Squatting and pressing twice a week with one dead lift day is good for a beginner. Just remember to switch up front and back squats and make at least one pressing day dumb bells. If you want to get your wheels up to speed you can pull and squat twice a week with one pressing day. I recommend front and back squatting, standard dead lifting and rack pulling, and keeping your press in line with push presses. You can also swap the back squat day for dumb bell pressing if you'd like to focus on upper mass.

Rowing, curling and tricep extensions for elbow health, good mornings and lunges for knee and lower back health, face pulls for shoulder health, leg raises as well. You can row and do leg raises every day, do the elbow related stuff on pressing and maybe squatting days, do the good mornings on squat and dead lift days, do the face pulls on pressing days. Make exceptions for pain, if your elbows bother you feel free to do more curls and tricep extensions with every session.

If you know how then you can perform cleans as well, effective but somewhat technically demanding to be worth while. I'm talking at least body weight, if that's difficult then stick to the bar until your form is straight and smooth. Other lifts worth looking into are dumb bell push presses, hip thrusts, and standing chest presses.

You're better off doing more of the big lifts than accessory work. Just do twice as much volume wise with your accessory work and you shouldn't fall apart any time soon. If you feel the need to do more either do some bodyweight training (which you should do every day anyways), run sprints, do a second lighter session that day, or add another lifting day to your week. Beginners can usually do better lifting 5+ days a…

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Eat 2500-3000 calories a day in high protein healthy foods.
Do a starting strength program.
Sleep lots.

It's really, honestly that simple.

>>82215
Whaoh how tall are you!? Take pics for science, comparison progress pics

no

i notice on this board that when people talk about taking performance enhancement drugs that no one mentions anything about PCT. if you dont do PCT your hormones will be out of whack. basically, got to re-blanace your test and estrogen levels. if you dont then your estrogen levels will skyrocket and your test will be very low.

I'll probably spend a good deal of time browsing over most all of the basics of each program here I'm not familiar with out of curiosity, but would anyone be willing or able to point me out one that best fits the needs of someone looking to lift while cutting weight short term, or maybe just a mostly hypertrophic program I can use short term during the cut?

>>81722

On a cut, lift for strength to maintain muscle mass. Unless you're a rank beginner or on roids, significant hypertrophy is impossible during a cut.

>>81876
What do you mean by "significant"
There are a whole bunch of different subjective meanings to this word

mp45 workout

please

>>81876
Most people won't even reach a point where they can't lose some fat and gain some muscle. Lift heavier, lift more often, eat more will do both.

>>82173
Run more often. And run up hills. Seriously, hill running is the best way to improve running fitness. If it's cardio fitness you're looking for, cross-trainer is the best method.

Generally being lighter does help with running. Less effort to move the weight. At some point you'll being to cut into the muscle required to run as fast as possible. You need to find your personal optimal level.

Make sure you're eating enough to begin with. Fifteen calories per pound, minimum. Make it 20 if you're going to start running more, which you should.

Next you need to make sure you're sprinting right. It's not something that can be taught through words though. You basically want to push your feet and knees up and down in a straight line as quickly as possible. If you start from a dead stop the simplest way to do so is to lean forward until you begin to fall, then take off. Long back, relaxed torso.

Jarvis is on it as well. You should run more often, every day at least. Get your sprinting in every other day, run at least a couple miles every day. Sprints should always be fast (20 MPH+), a good 5 or so up to 100m is good. If you do go uphill with them, drop it to around 7 50m sprints. With your regular runs don't stress speed, just focus on stretching everything out and being effortless.

Don't forget to warm up before sprinting. It's one thing to just run, you can ease into the pace, but sprinting you have to go from nothing to all out immediately. Power-skipping is a good warm up, just make sure you're jumping as high and far as you can each skip. Walking for a bit before hand helps as well. Stretching isn't the best idea, save that for after wards. When you do stretch, squatting and holding it in the hole or lunging is fine. Just make sure you stretch your hips, the last thing you'll want to do is pull the muscle that lifts your leg. That shit will ruin your day and running for the rest of the week.

Losing 10lbs let me do my 5k in my 3k time :).
It also added 5 chinups to my max reps, lol.

But seriously, do progressive intervals for awhile. 2m running 1m rest. EVERY single run, increase the speed of your fast interval. Start at 6mph. 6.1, 6.2 6.3 etc. Until you plateau. Start slower than you can actually run since you'll want to take it a bit slower (consider it a de-load for a bit) as you'll be increasing every run.

For every 1mph you add to your sprints, add 0.5mph to your recovery periods, and repeat that speed for about a week to get used to the faster recovery speed.

Over 3 months, and 36 runs (added 3mph to my sprints and 1mph to my recovery) this took my 5k time from like 32 fucking minutes all the way down to 24... Then I got fucking injured and had to stop running.

Citrulline malate helps a whole bunch, as does caffeine.

How do you all feel about this chart?

>>82237
I feel like there is something fishy. 25=23? 28=25? 30=28?
Lol'd my ass off :p
other than that, pretty good build-up

>>82183
Try these workouts OP.
http://www.youtube.com/watch?v=Ff84gG3bgVI

Enjoy and good luck.

>>82183
animal cuts worked great for me. lost 20lbs in 2 weeks. but, the hard part is keeping the fat off after you've done your cycle with it.

What does your diet consist of? If you're eating a lot of carbohydrates, you've been over weight, and you're engaged in an unchanging routine then you've more or less adapted.

You either need to start running faster, essentially sprinting, or you need to eat more food but less carbs. Start by supplementing with fish oil or flax seed if you're set on the vegetarian. Again, cut as many carbs as possible and replace them with fats and proteins. Then begin adding in cinnamon to as much food as you can, spoon full a day at least. It might also be in your best interests to drink more tea, preferably hot. Oolong and green tea are both tasty with no sugar or honey.

Odds are you're burnt out in regards to insulin and your body is at a point where it doesn't see change as necessary. Either work harder, run faster, or shift your diet. Regardless, you're going to have to shift your diet at some point to continue to progress. Just save the Hydroxycut and other stimulants for later, when you're eating a bit more and better.

>>82208
Usually oatmeal with cinnamon and raisins for breakfast, some kind of sandwich wrap (I get this low carb brand of wraps that's claims it has flax seed in it) and some vanilla yogurt, and then for dinner, it's usually whatever I have on hand to make. I really don't have any strict diet that I follow, I just go with it.

>>82213
Alright, I'm not a vegetarian so I have no idea what to suggest. Peanut butter is pretty much it. Normally I say lots of eggs, salsa, and cheese for breakfast.

Look into the concept of insulin sensitivity. You consume a lot of carbohydrates. It would explain the issues you're having.

Get your diet in order and see how that works out. Eating more will probably help more than it could hurt. If you're not lifting heavy get on that once you're used to consuming more.

IMHO, supra-physiological levels of test can drastically increase blood pressure. 1g/wk is a lot of test. 500mg raised my BP a total of 15 points on average. When I took ephedrine on this much test, the combined pressure (diastolic and systolic) increased by almost 30pts a day!

I would not take harder stims on testosterone. I did M once at a show while on T and I did feel the effects of high BP.

>>82218
As an addendum, an AI on cycle will help, as it will prevent bloating, but even 6mg aromasin/day did not change my BP by more than 5 points, and 12mg/day pushed my E2 levels into the single digits, which is very unhealthy for your joints, recovery, bone mass etc.

>>82211
test doesn't make you aggressive

>>82220
Just more confident, which can increase aggression. But IMHO, coke, nor MDMA, makes you more aggressive either.

>>82220
It increases aggression, especially with higher blood pressure. I didn't say it "makes you aggressive". Please read what I am writing
I'm not sure what's difficult about this to understand, just don't mix steroids with stims

>>82187
Okay, I like texas power much more. Never done a clean in my life and not sure my gym would allow it, though. I guess it's time to check.

>>82176
Yeah, you got a bit to go. Eat more, lift heavier, squat more often.

I'm the dude from above, but my ID's keep changing for some reason.

IMHO lift for another 6 months before you consider steroids.
They'll help you get to that magical 2.5x BW squat and DL, but after you get there, you'll need massive doses to get much further.

I really, honestly, and truly, saw that my 1st cycle was my best - and nothing compared to it since. I'm not sure why this is the case, as the physics/metabolics of it don't make sense to me (why the body responds less to subsequent AAS even with substantial 1yr+ offtime...) but it really did happen. For the record, I'm 26, started at 23, have done 4 IM cycles over 3 years, and took all my lifts to at least 2.65x BW at my peak, but I'm no longer as interested in working out as I have a house, working on a bride, have a full 50hr/wk job and am going back to school to change my career. Got a kid coming in about 9 months too. :D

As for the tren/dbol comment. I love tren. I had issues with dbol. I was saying that ANY benefit that dbol can provide, a stronger IM drug in a lower dose can provide with fewer risks. I saw equal strength gains on 125mg tren E/wk as I did 25mg dbol (albeit on 2 different cycles, both tren and dbol were dosed with 500mg test). Dbol produced MUCH stronger sides, so I dropped it... And it caused telogen effluvium, which made all my fucking hair fall out (not related to MPB) the same way women's hair falls out after pregnancy due to massive hormone shifts.

Hell, I've even done a low dose tren/test cycle and saw incredible gains. 200mg of tren and 150mg test a week was my second best cycle to date, and it didn't even shut me down very hard (total T recovered in 3 weeks without any SERM in PCT, just D-aspartic acid and an AI on cycle). As CF said, low dose longer cycles work better. Don't bother with orals unless you have very specific goals (Var and Test produce a VERY potent cutting combo. Let me drop around 3lbs of fat every week and increase my lifts without hurting my liver)

>>82206
>>82223
Speaking of, how much should I eat? 300g of protein and 3000kcal? I'd ideally like to eat a bare minimum needed for maximum progress.

>>82226
That's a good starting point. Increase your kcal if it's not fast enough for you - but even steroids won't drastically increase protein synthesis. Eating 1500kcal over TDEE will force your body to gain fat, for example, steroids or not.

OP I highly recommend ingesting nitric oxide. That sounds like a super idea.

Dont listen to all those hustlers with their knowledge and smart words and shit.
huff this there N2O all day erry day.
build yourself your own medical ventilator and recycle that exhaled N2O. muscle growth will not matter from this point on.

>>82179

Contradictory to what I even said, but thanks for the input

>>82190

BAM! This is where forums become useful

>>82172
troll.....................

NO is consumed almost immediately within it's metabolic interactions. N2O will not work the same way.

It's similar to how eating ATP won't give extra ATP to cellular processes.

>>81999

mate if u had more then 2 brain cells u would know what im talking about...

>>81961
Yeah, fuck that. Maybe if you're already at an elite level in regards to your physique. Most people will have no problem doing both for their first year or two if they train and eat hard.

If you want a physique like that you just need to eat a good amount of fats and proteins with minimal carbs. Sprinting and lifting will take care of the rest. Do your compounds, focus on squatting and dead lifting especially. Lots of pressing with dumbbells should do the trick, rows will help as well. Don't forget to do your pull ups, push ups, dips, etc. every day.

http://www.bradpittworkout.com/brad-pitt-fight-club-workout.php

>>82097
Maybe if you spoke fucking English we could understand you. It does not take long to properly type out your sentence. Not going to be a Grammar Nazi, but "u" is only two letters away from "you".

I never understand these threads.. you would have to be Brad Pitt, simple as that. How to get visible abs? Low body fat and leg raises, like wtf, your abs will never look like Brad Pitt's cause you are not Brad Pitt, yours may be even BETTER

>>82141

>I don't always get around to passing the ball quickly enough or outrunning my opponent because of my quads that limit my agility and pace.

If you want to get better at running fast and passing the ball, practice running fast and passing the ball. It really is that simple.

Squats won't help you pass the ball; deadlifts won't help you pass the ball; bridges, curls, gatorade, and counseling won't help you pass the ball. Just dribble up the field as fast as you can, and pass the damn ball.

If you think your quads are too big, take it easy on whatever quad specific training you were doing before.

Your quads are not overdeveloped

sounds like you need to work on explosiveness
do diffrent tyes of jumps and exsplosive squats and ghr's

>>82141

that pic...

what is that

>>82185
someone bacon weaved and wrapped it in a form of a turtle, then placed hotdogs to resemble the legs/head/tail of a turtle corpse