Search results

A static hold, near lockout/stretch, with 20-30% heavier weight than you're using, with a pulling or rowing movement. If it's held long enough, it'll involve the reflex and become a loaded stretch. Or you could switch to pulse stretches with the pulling/rowing movement, which will hit your...

I think, generally, the argument goes that the myonuclei-to-cytoplasmic ratio is actually a constant maximum.  When there's increased work output, then a portion of that protein synthesis will cause the cytoplasmic volume to increase significantly until it reaches the maximum ratio.  And...

If you want to make the jump from 175 to 190 in one cycle (and it's possible . . .), it'll really coming down to doing a proper bulk. The diet is really the most important thing. Looking at your pix, I'd say you have normal-to-high metabolism, and so you're actually a good candidate for this...

Yeah . . . there's quite a few ways to get the biceps to respond. You could just do a bloody static hold with some extreme weight near lockout. That's how I got my biceps to respond 4-5 years ago; I just hung from a chinup bar for almost 2 minutes. Generally, negatives with pulling movements...

Hmm . . . but isn't the first study from 1975 and the 2nd from 1982? ;) My understanding is that your body tries to keep an equilibrium between # of myonuclei and cell volume (though Akerfeldt has a wacky way of interpreting this.) Meaning, you can probably increase the cell volume to a degree...

That could work, but more or less, you increase volume with your main work sets to create more mechanical strain, not metabolic stress. These metabolic stress techniques are about creating a lot of burn without killing your CNS. A pulse set lasts about 15-20 seconds -- the neural stress is...

That could work, but more or less, you increase volume with your main work sets to create more mechanical strain, not metabolic stress. These metabolic stress techniques are about creating a lot of burn without killing your CNS. A pulse set lasts about 15-20 seconds -- the neural stress is...

Above routine looks pretty good. Some extra notes: Stretch-point Exercises 1) Cable rows should be included in 15s as normal part of routine. 2) DB Flies: Important that DB flies be done as low as possible. Use the 10RM/5RM of normal ROM DB flies. As you approach the max for each phase (and...

I basically see negatives as a way of extending the cycle. If you have access to negatives, then I feel it's an easier alternative than cluster training. If you do one increment every 5-7days (or every 2-3 sessions per 3x-a-week schedule), you'll have 4-6 increments (5% of 5RM) over the 4 week...

I basically see negatives as a way of extending the cycle. If you have access to negatives, then I feel it's an easier alternative than cluster training. If you do one increment every 5-7days (or every 2-3 sessions per 3x-a-week schedule), you'll have 4-6 increments (5% of 5RM) over the 4 week...

dreadrok, what's your current weight and diet structure? cheers, Jules

Cookie Cutter Routine #1 (Big Four Oriented) Frequency: Normal to High (3x-6x) Duration: 8-14 weeks Post-WO Cardio: highly recommended. Add during 10s (5-10 minutes HIIT or 20-30 minutes steady state) SD: 14-21 days Core Squat Deadlift Dip or bench Chin Row movements Cluster structure 1) Two...

Cookie Cutter Routine #1 (Big Four Oriented) Frequency: Normal to High (3x-6x) Duration: 8-14 weeks Post-WO Cardio: highly recommended. Add during 10s (5-10 minutes HIIT or 20-30 minutes steady state) SD: 14-21 days Core Squat Deadlift Dip or bench Chin Row movements Cluster structure 1) Two...

Below are some cookie cutter templates to illustrate how the techniques can be used in a program. These examples are rather extreme. Cookie Cutter Routine #1 (Basic Upper Torso Specialization) Frequency: High to Very high (5x-12x/wk) Duration: 10 weeks (4 weeks of post-5s) Post-WO Cardio...

Below are some cookie cutter templates to illustrate how the techniques can be used in a program. These examples are rather extreme. Cookie Cutter Routine #1 (Basic Upper Torso Specialization) Frequency: High to Very high (5x-12x/wk) Duration: 10 weeks (4 weeks of post-5s) Post-WO Cardio...

Yup. But I would probably do only one or two reps at 5RM (just to mantain full-ROM strength) rather than a proper set. If at all. I would cluster it all, but it can done either way. You could cluster the 2nd set, of course. Be generous with your rest periods. At least 30-120 seconds. This is...

That's basically it. During 5s, the metabolic stress goes way, way down. The metabolic stress (MAPKerk1/2) aids in the nutrient partioning effect, as well as improving the muscle's nutrient transport network. Those with high metabolism, high insulin sentivity and/or a endurance-related athletic...

That's basically it. During 5s, the metabolic stress goes way, way down. The metabolic stress (MAPKerk1/2) aids in the nutrient partioning effect, as well as improving the muscle's nutrient transport network. Those with high metabolism, high insulin sentivity and/or a endurance-related athletic...

In health food circles, cider vinegar is supposed to be one of those miracle detox diet product thingies. Meh. It's easily available at your local supermarket nowadays. Cider vinegar is not such a bad thing for basting ribs while smoking them. Some people like to use just cider, but I think...

You can thank Biz and the Avant cats for the vinegar idea.  I've read about the "Wonders of Apple Cider Vinegar" in a natural health book some years ago (and my mum takes in cider vinegar everyday before breakfast.)  Honestly didn't cross my mind until Biz brought it up.  I'm probably...