[oldaccount]

Originally Posted by all8up

Technically a barbell squat and deadlift hit your core harder than any crunch, situp,etc. Now if you don't do those types of lifts then you may have a justification (a flawed one) to do direct ab work.

fun fact: isometric work (which is what the abs get during such lifts) doesnt have a big effect on hypertrophy.

[Delta0311]

[QUOTE=Suareezay;6626095]You can usually tell how full of shit someone is as soon as they start with the car analogies.

Right!! I forgot you happen to be the local bodybuilding expert here on E90. I used the car analogy because people on here are car enthusiast so they would understand what I mean. And yes most gyms are like tribal areas since most beginners tend to flock to their "big" friend for lifting advice, which at times can be way off point. What I was saying is that you need to custom tailor your routine and do the exercise that work, while avoiding the shit that does nothing for you. When done correctly every exercise out there works to some extent. Of course some people will respond better to certain exercises then others. This is why you have to pick the exercises that work for you and incorporate them into your routine. I mean would you tell someone with tendonitis to do skull-crushers or maybe have someone with a pinched nerver in the forearm to do some barbell curls?

And since your talking all this shit now, why don’t you post up your stats? Better yet throw up a pic. My pic is up on the forum.

No need to come in and try to clown people. I wasn't insulting so there is no need to get all bitchy up in here.

[Delta0311]

As far as my best lifts go

Bench=405
Decline=495 (being short has its advantages)
Incline=355
squat=585
Shoulder press=265

So yeah I know a lil bit on what I'm doing.

My pic is here.
Oh Im also 5'8 and never been more then 215lbs
http://www.e90post.com/forums/showthread.php?t=343539

[Turbo>NA]

Originally Posted by Delta0311

As far as my best lifts go

Bench=405
Decline=495 (being short has its advantages)
Incline=355
squat=585
Shoulder press=265

So yeah I know a lil bit on what I'm doing.

My pic is here.
Oh Im also 5'8 and never been more then 215lbs
http://www.e90post.com/forums/showthread.php?t=343539

God damn your a fuckn beast in that pic.

Whats your workout schedule when you started bulking?

[oldaccount]

^ this is all generally true, but the reasoning in your last post (that a person's success or failure in the gym is dependent upon discovering the one ideal program that works specifically for them) wasnt.

youre big and strong while staying respectably lean. you have good genetics and/or are on drugs, and are on a non-retarded diet and training protocol. you could probably be just as successful on any number of vastly different protocols.

[wwjbd24]

Originally Posted by Suareezay

^ this is all generally true, but the reasoning in your last post (that a person's success or failure in the gym is dependent upon discovering the one ideal program that works specifically for them) wasnt.

youre big and strong while staying respectably lean. you have good genetics and/or are on drugs, and are on a non-retarded diet and training protocol. you could probably be just as successful on any number of vastly different protocols.

it seems like you know a lot about this stuff (you've helped me!)
but i kinda wanna know where you're at? how much you weight, BF% etc
just wondering

[JC919]

Here's a great regime for muscle building

[Nawaaz]

[Mega Man]

Odd question, and sorry to just "jump into the thread," but I've noticed the following: working out every week yields a plateau: for example bench press 165 all week (2 times per week), hard to get to 175, 185, etc. But recently, I caught a cold and didn't work out for a week (I know that I'm the kind of person who, if I work out while sick, I'll just feel sicker and take longer to recover). When I returned after feeling better, I could easily bench my usual 165, and even added 20 lbs and hit those OK (not quite easily, but I could do it).

The hardest muscle groups for me, are my legs (really get me breathing hard and sweating), my shoulders (just feel like they don't push that hard), my biceps (always plateau'ed at 30-35 lbs dumbell curls).

Chest is OK...grows alright, and can push a little harder almost every other week. Abs are OK...they're not as solid as I'd like, but there's not really any flab so they show and I'm happy with it.

Triceps are...strange. My left tricep bulges out and looks nice. My right one looks concave. It's probably something genetic.

Diet is a big problem for me...like many of you, working full time means craptacular lunches. I know, I know...get off my lazy @$$ and cook something. But it's just so much easier to just pick up something during lunch, or on the way home from work.

[oldaccount]

Originally Posted by wwjbd24

it seems like you know a lot about this stuff (you've helped me!)
but i kinda wanna know where you're at? how much you weight, BF% etc
just wondering

meh. im small and weak. at least i can stay lean with minimal effort.

[oldaccount]

Originally Posted by Mega Man

Odd question, and sorry to just "jump into the thread," but I've noticed the following: working out every week yields a plateau: for example bench press 165 all week (2 times per week), hard to get to 175, 185, etc. But recently, I caught a cold and didn't work out for a week (I know that I'm the kind of person who, if I work out while sick, I'll just feel sicker and take longer to recover). When I returned after feeling better, I could easily bench my usual 165, and even added 20 lbs and hit those OK (not quite easily, but I could do it).

it was the time off. this is why people schedule deload periods every 4-10 weeks or so. this lets your muscles, CNS, etc recover from training.

http://www.bodyrecomposition.com/tra...e-of-rest.html

Given how overtrained many people are, many come back stronger or fitter than before. Even in terms of fat loss, I’ve seen people who were training at insane levels and watching their diet get leaner when they took a break from all that training and ate more (this magic trick usually lasts about a week maximum).

Almost all athletes take easy periods in their training (some call this unloading or deloading) although this depends significantly on how they are training. And the ones that don’t should. The average scheme is to train intensely for 3 weeks and then take an easy week where volume, intensity, frequency or all three are reduced. Others will go 5-6 weeks and then take an easy week. My generic bulking routine, alternates 2 weeks of easy training with 4-6 weeks pushing the weights up I’d probably suggest, on average, taking a full week off from training after every 3 cycles (18-24 weeks) of continuous training.

Longer cycles of 16-18 weeks are often followed by periods of 5-10 days completely off from training. Charlie Francis, sprint coach extraordinaire, often gave his athletes 5 days completely off from training between every 12-16 week block. So they’d work up to a new peak over 12 weeks (on a 3 week hard/1 week easy schedule) including their final taper, take 5 days off to recharge and then do it again. Yet most people training recreationally think they can go all out year round (bodybuilders are notorious for this).

[.:bHd:.]

Originally Posted by Mega Man

Odd question, and sorry to just "jump into the thread," but I've noticed the following: working out every week yields a plateau: for example bench press 165 all week (2 times per week), hard to get to 175, 185, etc. But recently, I caught a cold and didn't work out for a week (I know that I'm the kind of person who, if I work out while sick, I'll just feel sicker and take longer to recover). When I returned after feeling better, I could easily bench my usual 165, and even added 20 lbs and hit those OK (not quite easily, but I could do it).

The hardest muscle groups for me, are my legs (really get me breathing hard and sweating), my shoulders (just feel like they don't push that hard), my biceps (always plateau'ed at 30-35 lbs dumbell curls).

Chest is OK...grows alright, and can push a little harder almost every other week. Abs are OK...they're not as solid as I'd like, but there's not really any flab so they show and I'm happy with it.

Triceps are...strange. My left tricep bulges out and looks nice. My right one looks concave. It's probably something genetic.

Diet is a big problem for me...like many of you, working full time means craptacular lunches. I know, I know...get off my lazy @$$ and cook something. But it's just so much easier to just pick up something during lunch, or on the way home from work.

That's why I asked the question on top of this page. I'm gonna take a week off after every 3 weeks. May be do cardio only

[wwjbd24]

what's the best way to measure body fat? most convenient

[oldaccount]

best way: autopsy

second best way: 5 compartment DEXA

most convenient: calipers

[all8up]

Originally Posted by Suareezay

fun fact: isometric work (which is what the abs get during such lifts) doesnt have a big effect on hypertrophy.

Neither does direct ab work...
http://www.tmuscle.com/free_online_a...tips_that_work

[oldaccount]

Originally Posted by all8up

Neither does direct ab work...
http://www.tmuscle.com/free_online_a...tips_that_work

your problem is that youre citing tmag. cite a credible source or stfu.

[bobbyd1961]

Originally Posted by DSe93

ask Shotgun Ed

what the heck is that

[all8up]

Originally Posted by Suareezay

your problem is that youre citing tmag. cite a credible source or stfu.

While you are busy pointing out how wrong I am. How about you post up a pic? You can cite all the sources in the world but if you are not living proof of what you follow your credibility is next to 0. Yeah Chad Waterbury (a regular contributor) knows nothing...

My picture is on post # 50
http://www.e90post.com/forums/showth...=281769&page=3

[oldaccount]

Originally Posted by all8up

While you are busy pointing out how wrong I am. How about you post up a pic? You can cite all the sources in the world but if you are not living proof of what you follow your credibility is next to 0. Yeah Chad Waterbury (a regular contributor) knows nothing...

My picture is on post # 50
http://www.e90post.com/forums/showth...=281769&page=3

Your post is one big logical fallacy. If I didn't know better I'd say it was a parody of the type of shit you read from the brainwashed morons on the tmag forums.

[zke36]

Originally Posted by rbehniwal

A proper diet is way more important than how and how much you exercise. I would say your diet accounts for ~85% of how you look. You want to be eating 5-6 times a day with 40-50grams of protein included in each meal. Include carbs in your meals before and after your workout and also as a part of your breakfast. Add healthy fats to your other meals during the day.

This is just a basic outline to get started and specifics are different for everyone. Look around on some bodybuilding forums for more information and also search google for the nutrition seminars by Milos Sarcev, they are very helpful.

you dont need 40-50g/protein per meal unless your on steroids. keep it to 30 ish and make up the extra with protein shakes before bed/before breakfast/between meals

[1MOREMOD]

those are some pretty big numbers.

[oldaccount]

Originally Posted by zke36

you dont need 40-50g/protein per meal unless your on steroids. keep it to 30 ish and make up the extra with protein shakes before bed/before breakfast/between meals

protein/meal numbers are meaningless without context. you need however many grams of protein per meal necessary to meet daily protein requirements, regardless of whether thats 30g or 100.

the idea that the body can only 'process' or 'handle' 30g protein/meal is nonsense and has been disproven ad nauseum.