(12-16-2016 08:37 AM)Leonard D Neubache Wrote:  Well it's starting to look like I'm not as young as I used to be.

I've started my post Trump election lifting program but my recovery times are appalling. Until now I never thought I'd bother with supplements but after three days of tender leg muscles I decided it was time...

I'm just starting out with one product at a time to see how each one affects me and what benefits it appears to offer. Creatine was first on the list and so far it seems to be helping.

Any advice on what folks think I should try next?

Cold showers and don't go to failure when you're getting back into training legs.

Going all out on legs after not training legs for a period of time is a great way to fuck your entire week.

I also recommend an easy bikeride to get the blood pumping through the legs. Bloodflow facilitates recovery.

(12-16-2016 05:45 PM)Bluey Wrote:  

(12-16-2016 02:35 PM)CaptainChardonnay Wrote:  ^If youre just started up again then being extremely sore is normal. It's called delayed onset muscle soreness and goes away after a week or two when your body gets use to it.

Two supplements I recommend are definitely creatine and glutamine. You should be taking those even if you're cycling or on TRT.

A lot of people swear by contrast showers, and massage is a good one.

I never knew about contrast showers. I'll have to give that a shot. Cheers.

Leonard, take Zinc. It stimulates your nerve system and gives you Trump level energy.

It is also an aphrodisiac.

So looks like my workouts for this year are mostly done. Had a cold, then there's a bit of travel for the christmas. I'll do 3 to 6 months of Wendlers 531 and Boring but Big starting January, I'd like to put on a bit of mass while getting stronger as well. Maybe get somewhere around 95 kg without getting fat. I'll need to see how it goes.

Made it to

100 kg push press,
140 kg bench
200 kg squat
240 kg deadlift

At 88 kg bw.

Never tried max OHP. I think I'll focus more on 3RM's and gaining quality mass for the next year. For now I'll have a bit of time off, relax and enjoy the holidays and family time.

Anyone here do ohp behind the head?

I don't go heavy,about 30-35 pounds.feels great for my traps.

(12-17-2016 02:43 PM)Irenicus Wrote:  Leonard, take Zinc. It stimulates your nerve system and gives you Trump level energy.

It is also an aphrodisiac.

Trump level energy? I hope you're exaggerating. I can't handle that much winning. But thanks. I'll put it on my "one by one" list.

(12-17-2016 05:44 PM)ShotgunUppercuts Wrote:  Anyone here do ohp behind the head?

I don't go heavy,about 30-35 pounds.feels great for my traps.

Yeah, I've read that it's bad for you but I suspect that they're talking about doing it with really heavy loads. I mainly do it with similar loads to you because I find it helps with correcting my spine and my back muscles.

(12-17-2016 05:44 PM)ShotgunUppercuts Wrote:  Anyone here do ohp behind the head?

I don't go heavy,about 30-35 pounds.feels great for my traps.

I was due for an overhead day, so I just did it with behind-the-head.

Had to drop the weight by about 20% from normal overheads, but felt a bit of extra work on my traps and rear delts.

Not as satisfying a lift, but I do want to bring my traps up a bit. I might add it into maybe 1 in 4 overhead days.

(12-17-2016 08:23 PM)Leonard D Neubache Wrote:  

(12-17-2016 05:44 PM)ShotgunUppercuts Wrote:  Anyone here do ohp behind the head?

I don't go heavy,about 30-35 pounds.feels great for my traps.

Yeah, I've read that it's bad for you but I suspect that they're talking about doing it with really heavy loads. I mainly do it with similar loads to you because I find it helps with correcting my spine and my back muscles.

From what I've read on it, it's mostly an issue if you already have shoulder problems. Jamie Lewis of chaos and pain seems to swear by them.

(12-17-2016 05:44 PM)ShotgunUppercuts Wrote:  Anyone here do ohp behind the head?

I don't go heavy,about 30-35 pounds.feels great for my traps.

BTN press is great.

I like doing them wide grip, they're called "Klokov's" named after the famous lifter who can apparently do 225 for reps.

I've read a lot of studies about shoulder problems and how certain percentages of the population are basically fucked because the shoulder joint doesn't have enough wiggle room, so I don't often recommend behind the neck presses.

However, if you can do them, and do them without pain, you should definitely try to get them to around 80% of your regular military press.

As i understand it's very damaging to your shoulders.

(12-16-2016 06:51 AM)Sensei Creation Wrote:  Giovanny would you be mind sharing what routine you've been doing for your arms

I've been hitting them nearly everyday!

I know that might go against what some schools teach but if I want fast growth in a particular muscle -- I will lift that muscle 5, 6, or even 7 days a week. Some bodybuilders have told me that they use that strategy occasionally.. Everyone is different..

I think form is really important. Properly "squeezing" the bicep is essential to creating a sculpted arm. I believe the tricep is actually three different muscles so its nice to hit all 3.

That said, I do lift arms with "bad form" sometimes (using momentum and/or other muscles) just to change things up and I think that lifting arms with less than perfect form still does contribute to a thicker arm.

Which Exercises?

All the usual shit. Just google "bicep workouts" and "tricep workouts"

Tons of shit will come up.. Try it all and do the exercises that feel best for you.

It's pretty simple: Squeeze, flex, extend, and push your biceps and triceps to the point of failure repeatedly with increasing weight and pump them full of blood!

You could basically pick and 3 exercises for each arm if you lifting them with serious intensity, you will get good results. I do like 15 to 20 sets for each part of the arm but 4 or 5 of those are lighter weight warm ups. The most important thing is to destroy the muscle in a safe way.

Don't over think it. Just get in the gym, get warmed up, and fucking crush it!

Aggressive attitude is essential.

(12-18-2016 12:46 AM)kiwi12 Wrote:  As i understand it's very damaging to your shoulders.

Doing Klokov presses really helped my shoulders. The wider grip gives a good stretch and I can feel tight spots releasing during my warmup sets.

I'm always a bit suspicious when some shirtless youtuber says you should never do an exercise that people have been performing for many years. Shoulder geometry is so individual that there's no one-size approach.

Brahh he isn't some random shirtless youtuber, hes trained professionals. From his bio:

Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008.
Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine).

But off course you can believe in broscience and in your anecdotal evidence.

(12-18-2016 05:08 AM)kiwi12 Wrote:  Brahh he isn't some shirtless youtuber, hes trained professionals.

He is literally a shirtless youtuber. Look right at the post ^^^ there he is on youtube without a shirt.

(12-18-2016 05:18 AM)Benoit Wrote:  

(12-18-2016 05:08 AM)kiwi12 Wrote:  Brahh he isn't some shirtless youtuber, hes trained professionals.

He is literally a shirtless youtuber. Look right at the post ^^^ there he is on youtube without a shirt.

Whay to misqoute me. Thats why i wrote, he isnt some random shirtless youtuber.

Is this your argument? That because guy is shirtless and is on youtube he automatically dont know what he is talking about? Or you dont understand how marketing works...

Maybe you have better credentials?

SAD!

(12-18-2016 05:56 AM)kiwi12 Wrote:  Whay to misqoute me. Thats why i wrote, he isnt some random shirtless youtuber.

If you think it's not obvious when you've edited your comment after someone's replied, you're mistaken.

A little disappointed I won't be able to reach my 2 plate bench press goal for reps this year, probably a couple more months out but I guess it's not that bad, I only started using it about 6 months ago, maybe less. I'm about 175-180lbs now.

Started DC training today (shoutout Linux). This program is intense and had me sidelined catching my breath after each exercise. I've already heard of fascia stretching via Jujimufu but never gave it a shot. Those stretches are as brutal as the triple pause sets. Any experienced lifters that are already on the progressive overload train should give it a look. Here's the best link I could find breaking it down

Finally...I have reached 80kg on BP (this years goal).

Next year...120 kg.

^A day later so I can't edit that post but I found a much better link explaining DC training here. Also, big mistake I made the first day was taking long deep breaths for the 12-15 breaths between sets. I reckon I spaced it out over 60-90 seconds vs the suggested ~25 seconds.

I haven't done anything fitness related in a couple weeks cause of girls and traveling. It really takes a toll. I don't have the best metabolism and I admit I like to eat, especially if I'm in a new place and have never tried the dish.

Got back on it yesterday and today, no gym so improvised workouts. I've been overweight imo for a long time now, last winter I made serious gains focusing on powerlifting but I'm done with that now and probably forever. As I get older I want to focus more on aesthetics and practicality (martial arts) and less on what amount of weight I can move for a couple seconds.

Great Paul Carter line from "4 Reasons You Suck at Building Mass"

https://www.t-nation.com/training/how-to...-pain-food

Quote:3 – You Suck at the Exercises You Hate
The best way to make progress is to do movements you don't like doing.

This actually applies to just about anyone who gets stuck in a rut. However, let's just be honest here, there's an infinite amount of curls done every day in gyms across the world compared to squats. The reason is quite simple – squatting is hard while curls aren't. But outside of that, one reason why lots of guys don't grow or improve is because they keep doing all the things they love to do while avoiding all the shit they hate.

If your goal is getting jacked to the gills and strong, you need to sit down and make a list of movements you really hate doing that are applicable to building mass. Why do you really hate them? Because they're hard for you to do. Why are they hard for you to do? Because the muscles involved in performing them are weak and small.

Bah! I'm doing my end-of-year 1rm tests at the moment. Had a goal of 200kg deadlift by year end, just pulled 190 and felt confident about 200.

But then on the 200kg attempt, I failed and something happened with my lower abs...doesn't seem like anything serious but they're a little bit strained. Too strained for me to have another attempt at 200 before year end anyway.

Never mind. I looked back over my log and my first 1rm test on deadlift back in march was 169kg. Considering the leg injuries I've had over the last 14 months - 5 months unable to squat at all due to tendonitis/bursitis in one knee, followed by a torn medial meniscus in the other which severely hampered me for another 3 months - I'm happy with that level of improvement.

Bought some gym rings - boy, these are fun.

I'm going to be gymless for the foreseeable future as my BJJ gym is switching to a location where there's no equipment available. These rings, a pull up bar, a heavy KB and a homemade bulgarian bag are all I have, but they're more than enough for a great workout.

Also purchased Gymnastic Bodies' Fundamentals course as a Christmas gift for my kid sister, which I think she'll love. If she doesn't... well, I was gonna use it anyway.