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Cookie Cutter Routine #3 (Diet down) Frequency: High (5-12x-a-week) Duration: 8-10 weeks Post-WO Cardio: 1) If you only have access to a bike, then keep with steady state. Start at 15-20 minute during 15s and increase up to 30-40 minutes during 10s. 2) If you have access to a good full-body...

Gemini, mate? Now I know why you're so cool. :D cheers, Jules

Yeah, you gotta understand that incline flies are a lousy pec (major) exercise. Which is what makes them so good. ;) When used with a real pec-developer like dip or decline, then you have potentially more balanced pecs with less of the manboob look. If you want to seriously bring up your pecs...

Not so much that, but I often find himself giving the same two answers. "Eat" and "Eat more." ;) Really, I just take the necessary amount to keep my joints happy and skin supple. Which means I also take some evening primrose oil to get a 2-3:1 EPA/GLA ratio with the...

NWLifter and I are going back and forth on the role of Ca2+ concentrations on p38 signaling, and we're going into a lengthy discussion on the role of muscle metabolism with protein synthesis. I need this site to see whether how much validity is in this. cheers, Jules

The site is beautiful. Really, I think I'm going to cry. cheers, Jules

Compounds do fine for arms and such. Though again, it's not really volume but load that makes compounds really effective. I'm kinda skeptical about doing 5 sets for two reasons. First, assuming that you can do at least 2 of those sets to full completion, it suggests that your maxes should be...

I'm all for post-WO cardio, but it has to be short (<40 minutes for steady state) and oriented toward fat loss or jogging the metabolism up. But, if somebody is interested in improving their run or working on their endurance, I think a separate day should be set for that. That kind of...

A cookie is just a cookie, but a fig newton . . . Hmm, I imagine they didn't account for water loss due to glycogen depletion. But, the glycogen depletion (and thermic effect) speaks to the fact that protein just isn't converted as easily into glucose. Thus, the reasoning that not all calories...

Yeah, but I don't do squats if I do deads. ;) cheers, Jules

1) Yup. That means deads 6-12x-a-week. :) 2) Full body, but I often cluster deads. 3) It's a very minimal workout. (You really can't do a whole lot with extremely high frequency.) One set per exercise. Maybe 6 compound movements. A few isolation movements here and there. Negatives for 4 weeks...

Keep in mind that TO hasn't really put on signifcant mass in well over 3-4 years. He works mostly on endurance and joint tissue conditioning as well as core strength, and he built most of his mass during his college years (more or less, he lifted like a bodybuilder through college) and then the...

Nope, no link, but much of the general vinegar discussion is supposed to apply to citric acid too. Though I'm not sure to what degree. I'll look up the fenugreek extract, thanks. :) cheers, Jules

I just use really high frequency to cut. That means 6-12x-a-week training with very, very low volume. (5-10 exercises, one set.) I'm not saying other people should do that, but for some wacky reason, it works great for me. 1) No stretches. No metabolic stress, except HIIT cardio. 2) I...

Yeah, that's very true, but I feel angsty about reworking DC's program even more. In theory, you could probably go back at least a month in terms of reusing loads, but it's difficult to determine how many reps you would have to do. If you go all-out, which creates CNS stress, then it defeats the...

Some thoughts. These are relatively minor, without rewriting the DC plan altogether . . . 1) Obvious thing would be the SD. Aside from deconditioning, you would see a huge CNS response from having a proper break. Thus, big strength boost. I would probably just take 9-12 days off, then add a...

That's correct. The 15s is sort of an exception to this, of course. Studies definitely have shown that 15+ reps (i.e. lengthy TUT) generates a lot of lactate and can contribute to low-level rehab. The rep range recommendations in periodization is a sort of misinterpretation of how load and...

Yeah, that's very true. Mind you, I think DFHT is a good program for hypertrophy. I'm just wary of the conclusion that because HST resembles X, it is actually a version of X. A few years ago, I had a lengthy debate with another poster about the role of strategic deconditioning and the rep...

I think it's the former. For most exercises, you work up to the pre-calculated RM, making sure you do all of the reps and sets with proper form and limited rest periods. After the entire loading cycle is over, you recalculate. During deload, you use 10% less of your RM. The DFHT setup is...

The strength gains on DC are actually similar to what is achieved on Max-OT, and actually those users see even better strength gains than DCers provided they make mass gains on their Max-OT program. 1) Frequency is twice every 7-10 days. Traditionally, that's the frequency range that HD2ers...