Search results

Bryan's article on pre/post WO nutrition is the gold standard around these parts. :) And it seems adding that tablespoon or two of apple cider vinegar makes it more effective. If you do the cardio, be sure to be plenty generous with the carb intake. Ideally, you'll see a 3:1 lbm:fat gain. If...

I have to think most of it really is just bloated stomach. I know I feel that way sometimes. I think that's true for most people because they haven't yet learned how to bulk properly for their body and metabolism. No equation can teach you that really, it's just something that has to be...

And now, my acceptance speech: The dark side of Hypertrophy is a pathway to many abilities, some consider (*cough* HITers) to be unnatural.  Is it possible to learn this power.  Strain is the path to the dark side.  Strain leads to MAPKp38, MAPKp38 leads to donation of satellite cells, donation...

Just checking, you weren't eat 3500 calories on your rest days, were you? That's not such a good idea. Best to eat less carbs on your rest days (3000 sounds right for you) and more during your WO days, emphasizing right and through the first 3 hours after training. I'm a little uncomfortable...

Never mind the muscle mass loss, few people can do sub-5% without their body going through a self-inflicted version of "andropause." You're going to feel pretty awful. Best way to get shredded is to do two bouts of 45-60 minutes of steady-state cardio per day. Bike or moderate jog...

Could be bloat, possibly. If so, you can down a tablespoon or two of apple cider vinegar before your big carb meals. There's a good thread on this over in the nutrition section. My mum actually downs a few tablespoons of vinegar every morning, per her doctor's orders, before breakfast. It...

The free weight variation of the pullover does work the triceps and chest a bit, yes. It can be a little tricky because it looks a lot like a skullcrusher, but you need to fix the tricep angle as best as you can. The problem with the machine pullovers -- as with most machines -- is that it...

The free weight variation of the pullover does work the triceps and chest a bit, yes. It can be a little tricky because it looks a lot like a skullcrusher, but you need to fix the tricep angle as best as you can. The problem with the machine pullovers -- as with most machines -- is that it...

A LS pullover is more effective than a LS chinup simply because of the stretch of the angle. Either barbell or dumbbell is fine. DB gives you the advantage of switching to unilateral negatives, though I might add that you'll want to be careful with tweaking your shoulders when going extra low...

A LS pullover is more effective than a LS chinup simply because of the stretch of the angle. Either barbell or dumbbell is fine. DB gives you the advantage of switching to unilateral negatives, though I might add that you'll want to be careful with tweaking your shoulders when going extra low...

Some ideas: 1) Since you're going for 3 sets, you may want to experiment with true cluster training with increasing rest periods. Basically, during 10s, you switch to cluster minisets of 3-5 reps, starting out with very short rest periods (15-30 seconds) and shoot for 30 reps. During 5s, with...

Ziggy? You mean, the alien with god-given @$$? ;) It's not as discontinuous as it was, say 10 years ago. At least on the net, there's been an organic development of ideas since the mid-90s. First, you had HIT/HG/HD's antithetical stance against volume-based training; from that, people finally...

3x-a-day is practical only if you're working on a pet bodypart. Even then, we're probably talking something like calves, biceps, and/or progressive pulsing with your lady friend. Anyhoo . . . I say, go with God. ;) Conventional wisdom says that you'll be in systemic overtraining hell within a...

Some people with really lucky fat distribution can get something approaching a 6-pack approaching 11-12% bodyfat. They're the lucky guys, though. I need to be about 8-9% before I can see all the way through, and really 6-7% to get the whole Tyler Durden look going. Yuck, I feel dirty now. But...

Joe, Where is your BF%? Is it below 10%? If not, keep on cutting and don't worry about it. If so, then add in the Nelson situp. If you can do 4 sets of that, well thumbs up to ya. ;) cheers, Jules

Assuming we're talking about natural football players (i.e. high school and smalltime colleges), it's really about food. Provided that you don't go on a marathon (football players tend to use more HIIT-ish cardio), the exercise will still have a positive bulking effect IF you eat your way out...

It's actually pretty similar to a standard HIT program with some periodic downcycling, except that he avoids training to failure. Which is to say, his program follows the tenets of double progression (which is the foundation for pretty well nearly all strength training program.) As long as he's...

Basically with the hands at an angle where the pinkies are higher than the thumbs. You could hold the DBs in a slightly unbalanced fashion (pinkies closer to or touching the plate) to accomplish this. You would only emphasize this orientation while lowering the weight. You fan outwards. It's...

There's a variation where you start with short rest periods and increase it periodically (20 rep squats is a cousin of this, actually), but it's not something I'd do during post-5s.  You could try maybe during the next cycle if you're looking for a change. So, the standard byline is is to take...

Hmm, because you're teaching dance classes all day, you may want to bump up the carbs some more for both days. Of course, adjust according to what's working for you. But, there may be a significant problem with your SD since you're physically active. Hopefully not, though. Legs would be done...