>>81503
I was on Chest/Triceps and Back/Biceps and plateaued pretty hard the last few months. Switched last week and my lifts have already showed improvement. Working opposite muscle groups gives an insane pump too. Doing deadlifts and then jumping onto a bench press makes me hammer out more weight than i could before. Feels good.

>>81518
I might have to try that too then. I've been plateaud for my for a little while now.

Simply keep a journal of your weight and reps of certain key exercises

People aren’t machines, and nothing in nature follows linear progression. If macro-evolution isn’t incrementally progressive, I cannot imagine why I personally could shrug off the nature of life and progress that way. The idea of incremental progression is counter-intuitive, and I believe limits progress far more than it stimulates it. (lewis)

>>81459
Good ole CT may have a point, but doing 3 hours of just squats is fucking dumb. He may have just been driving his point home, but that was a bad example lol. Also, he comes off as a megalomania riddled douche bag in this post, and it doesn't help that he probably has a formidable army of butt buddies liking every single one of his posts while they touch themselves while salivating over his deltoids.

But yeah... If your running a five day split and you constantly find yourself healing early, or you have a lagging body part or something, adapt accordingly. Not rocket science (or broscience, for that matter).

>>79118
Look at IGF, not GH release
This gives you a real idea on how much GH it's comparable to

>>79124
Aight, i've yet to finish the 10th ed. of Anaboics

What should i start reading after that?

>>79137
more like you've read the anabolics: for kids edition, but didn't retain any of the information

just start googling and reading, on forums you can find massive write ups on every topic

I pinned the last 1.2mg of 1295 dac I had, this time in 10iu of back. Still the irritation occurs and I get redness and swelling. So fuck dac

>>81569
Plugin? It should be simple enough to implement yourself right? Just display the Captcha image and prompt the user for input... then send it back to the server to have it validated. Or am I missing something?

Also, you didn't even try to post in the right board, so nb.

>>81530
in uncle ?

Also may try that out sometime



>>81532
dunno reverse image search it

>>81530

you forgot cock push-ups fag.

>>81551
thats a conspiracy to make you look gay.all the pros tell you to cock pushup just so the go to the gym and get laughed at.then the bofybuilders where laughin and partying all night long.was a good night then in the time before christ.happy days
woop eeee

>>81529
Hijacking OP's thread because I can't make my own;

I'm an intermediate lifter who wants to train the clean and press 2x a week, without an accessory exercises. Could I do something like

A.
5x5 Clean and Press
2xF dips
2xF Pull ups

B.
3x5 Squat
3x5 Bench
2x5 Deadlift

Comment too long. Click here to view the full text.

>>81553
go for it

look around this site
http://www.sandowplus.co.uk/
http://www.sandowplus.co.uk/Competition/Zass/Zass-Pullum/z-p.htm

a lot of circus freaks back i nthe day used to be weightlifters and used to like bending steel and rippping up phone books

access more muscle fibers, muscle confusion, [insert buzzword here]
Muscle fibers and their recruitment is a complicated process.
I'm curious on which aspect of muscle contraction he claims he is able to "recruit more".

Just getting stronger allows you to recruit more muscle fibres

>>81396
look at how fucking tense that guy is all the time. i bet his dick looks like the twisted off end of a funny baloon.

>>81538
signed, a black guy.

>>81376
I'll look into it, thanks!

something bad will happen to you if you keep going OP....

Op here: Feels good to be back, although I went easy. And I walked by the squat rack and patted my thighs and said "soon my children" and a qt3.14 loled at me.

>>81375
so the problem is the hip flexors; when I stand straight my legs are fully extended with my knees locked- years of which (genetics as well) caused it to shorten. I've been stretching a lot, but still have minor pain. All I want to do is squat, and my quads are the problem :( what do I do, I have a squat craving.

>>81373
yes, if I flex my stomach or stand straight my ride side has my spine lean that way and my lower right obliques are always more tense than my left.

>>81317

If im working gymnastics exercises, then why would i work my legs out more than needed?

>>81319 because your boyfriend appreciates it.

Can someone explain to me how dumbell flys are not a horizontal pull? Instead of a horizontal push as it is listed here >>81146

>>81338
You're pushing the weight away from the center of your body.

Thick solid tight.

>>81456

OP here. Thanks, I appreciate your answers but I just want better elaboration on some things. I mean, you said "technically" my diet should be X, Y, Z proportions, but why? What are you implying by saying technically and why is that proportion the magic number? Dont mean to be a pain in the ass... but I really just want to understand the logic behind what you offer. Aren't their people who make gains eating in different proportions? I recognize there *might not be*/*or may be* other effective proportions for gaining maximal gains, but that different proportions may have upsides and downsides (some may cause lower fat gain, etc.)

>>81470
honestly this what was taught to me as "scientifically the right proportions for an individual who meets every government standard of fitness" if you want a why you should take a biology class?
What more indepth can I get?
You get fat for a hormonal response, energy, plays a role in muscle contractions, you use calcium, sodium, potassium in muscle contractions
carbs are energy, oats and others have fiber as well good for pooping,
protein rebuilds muscles

>>81470
Also, secondly (scatter brain)
Finding a right and precise diet actually depends on the person as many variables play a role, such as time eating, how often, what amounts, when you eat what, genetics, etc
Meet those basic goals with hearty foods and tweak it to your liking.

>>81370

The supplement industry would sure love for you to believe this.

I'll qualify and say I have never been a fat guy. My experiene says that cutting time is a compromise of trying to maintain strength and lose enough mass slowly enough to not devestate your physique.

5x5 vs 3x8? Do what works for you man. You could make either work for you. It is more about weight and effort. You're going to hit submaximal lifts if you aren't a rank newcomer in all reality. I would work a progressive loading routine with a good deload. Fuck cutting and bulking cycles. I prefer to work my strength and focus on continually developing, but I'm not now, nor have I ever been, a fat guy.

Beginners (like me) can do it to an extent. I have stayed at my weight (72kg) for a couple months now but ive gotten stronger and lost a lot of fat.

1. Eat meat.
   
2. Lift shit.

I'm in the same boat as you, except I'm very limited on what I can eat. Just start eating lots of meat, eggs, peanut butter, drink lots of milk, pasta, etc. Count your calories, eat 3,500-4,00 a day, and get on a powerlifting routine, you'll gain weight in no time.

Bodyweight exercises and isometrics

>>81488
why only 1x15 that doesnt seem like enough volume

>>81495

All the HST programs I looked at seemed to be set up like this, progressing from 1x15 to 2x20 to 3x5. This is excluding warm up sets though. Do you think I should do 2x15 as well?

>>81509
I think you should pick something and stick with it, then re-evaluate in 6 weeks

>>81444

Thanks bro.
I will still be looking out for more.
Also one thing I noticed is that this plan doesnt exercise core.

>>81445
one month isn't a very long time at all. If you're doing 1 month then you need to be taking consistent measurements of your body because you're probably not going to notice a big difference unless you're new to training or just started using drugs.

>>81474
This program is just a 4 week program and it is hellish.
After I go for more of a visual type of program which is more what I want I will try Starting Strength.
I feel like I need to try that next.

>>81478
You're supposed to do it for more than 4 weeks, it's just a 4 week cycle

>>81486
Ahh that makes a lot more sense now then.

not op but similar question

I have flat feet (I think the roll inwards and I have no arch at all) I have custom fitted insoles but I still get a little bit of a problem when jogging.mainly on the balls of my feet and and the area what connects the foot to the shin at the bottom of the shin(top of foot) that also sort of hurts when jogging.

saying that I have only just started jogging (outside) so maybe its just that I need to get used to it.

Asking though because I did used to get bad shin splints when I used to jog and I have even had badly bruised ankles just from running
I hardly jog at all any way.rarely ill do a warm up or sprints on the tradmill and when I go to kickboxing class's we jog around the room for 5 mins or so.

>>81466
OP here. I try my best to land on the middle of my foot. Might hit the ball occasionally, but I try to avoid heel striking at all costs. I go for a short stride where my feet land in line with my hips (not out in front), and I lean my torso a little forward. I also try to keep my pelvis loose and let my body's natural counterweights rotate my shoulders a little. I've found this makes running way easier than when I was just going at it uninformed. I still have soreness, though. Of course, soreness is to be expected when you're a tub of shit. I'm just dreading shin splints. I think I may also have wide feet.

I want to ravage the fuck out of that girl in op's pic. Just fuck the shit out of her until I pass out.

Fuck, I need to get laid. nb

I'd swim instead of run.

more important than striking with any particular portion of the foot is landing under your center of gravity. avoid over striding (Google it). and think about opening your stride to the back. as in push the ground away from you with your hams/flutes.

also i recommend reading "born to run"

>>81401
I feel that it being done on the elderly probably doesn't matter in this case.
I too think a 50g protein shake would be about right, I don't really know of many protein shakes that have more than 50g of protein in them. I personally mix my own and it has a little more than this in them but mainly casein and amino acids- not whey. It would be interesting to see if anything has been done on casein and aminos

Liquid diets are reserved as a last resort for the elderly or people who cannot swallow effectively within the hospital setting. They are generally arranged by medical staff, dietitians and speech therapists.

Considering they deliberately try to avoid this last resort, I'm sure there's many negatives associated with it that aren't going to be grasped by reading 1 or 2 studies.

>>81432
I saw something the other day that showed whey vs casein and whey passes through the stomach quickly in liquid form so that it gets absorbed into the body faster and creates a spike of amino acids. Whereas casein clots in the stomach before passing through the duodenum and therefor as a solid gets absorbed much slower and over a longer period of time.

>>81437
So do you think it is safe to assume the 50g "rule" only applies to whey?

>>81458
That's what I assume according to the studies I've read. And even then I'm still going to stick with 25g whey protein per sitting.(with milk it adds a bit more)

However, last night I had 25g whey protein and 25g casein protein with milk right before bed.