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  1. J

    Bulking Diet questions

    Ok thanks, I'll try that Totentanz!
  2. J

    Bulking Diet questions

    I'm 20 years old, 5'-8", and about 155 lbs. One week ago I started a bulking diet. I first figured out my normal calories were about 1800 each day. My protein was only about 50-60g each day. I decided to shoot for 2800 calories each day, and 160-200g of protein (coming mostly from tuna...
  3. J

    Genetic Potential

    Here's an excel spreadsheet that'll do the calculations for you!
  4. J

    Is SD long enough to achieve its goals?

    Now we just need to figure out a way to see that he's down, without having to rely on a broken hand to know for sure :)
  5. J

    Questions about Cluster HST 6x/week

    bump. vicious? dkm? anyone? :)
  6. J

    Questions about Cluster HST 6x/week

    For this cycle, I decided to the following things: 1. full body 6x/week 2. cluster reps w/ lightweight "metabolic set" of 10-15 reps 3. use loads from 65% to 90% of my 1RM (6 total loads, +5% increments) 4. count calories! (never done this before) I have a few questions about these...
  7. J

    Question for those who do 6x / week

    To those of you who work each muscle 6x a week, how many sets per muscle do you do each day? I recently started a 6x / week routine and have been doing only 1 set per muscle. It doesn't really seem like enough, but hopefully once it gets heavier it will. Let me know your experiences. Thanks
  8. J

    Building side delts.. any alternatives?

    I can do military press and shoulder press, but once I reach semi-heavy weights my shoulders can't take it any more. Raising my arms past 90 degrees with heavy weight just causes a terrible (joint) pain in both shoulders. Anyways, I'm looking for alternative ways to work my side delts. I feel...
  9. J

    higher frequency

    Is the higher rep "metabolic" set only useful if your working set is less than 10 reps? I just started a cycle with 10's and have done a light-weight 10-15 rep set after my working set (for each muscle). Is this pointless during the 10's? thanks
  10. J

    Is 6x a week too frequent for good bulking?

    I'd like to bulk very quickly. I don't mind gaining some fat as long as I'm gaining muscle. I'm only 150-155 and won't even consider cutting until I'm 170+. I think I'll start my bulk by adding calories from my protein (24g per serving, 110 calories per serving). I'll have 1 before and 1 after...
  11. J

    Is 6x a week too frequent for good bulking?

    Thanks for the help. How many calories over maintenance would I need to accomodate a 6x per week routine? How does a burn set or superset aid in hypertrophy?
  12. J

    Is 6x a week too frequent for good bulking?

    I'm simply bulking right now. Is 6x a week per muscle too often? What about 12x (b/c I have a lot of free time now)? I know that higher frequency is better for hypertrophy, but wouldn't too frequent prevent the muscle from recovering enough between workouts to ever really grow? Also if I...
  13. J

    cluster HST and 912 Hst

    Is 912 only for cutting? If you had a caloric surplus rather than a deficit, could this be a good bulking routine? thanks
  14. J

    cluster HST and 912 Hst

    Is 912 only for cutting? If you had a caloric surplus rather than a deficit, could this be a good bulking routine? thanks
  15. J

    When do you see the most gains?

    Btw, I personally tend to see the best gains in the 5's when the weight gets pretty heavy.
  16. J

    When do you see the most gains?

    When do you see the most gains? I know this is covered in a FAQ, but I thought it'd be interesting to see the community's input. Thanks
  17. J

    Does anyone else feel they need very heavy weight?

    I can't say for sure, but throughout my experience working out, it seems that my muscles require a relatively VERY heavy weight to respond. (This is even after long periods of not working out, up to a month!) For instance, I feel that I don't get any growth from weight lower than my 10RM. I...
  18. J

    To the Cluster style HST'ers

    To those of you who use cluster-style HST, how many total reps do you aim for throughout your cycle? Also, how many reps can you usually get in 1 set at your final weight? (do you ever go heavier than your 5 RM?) thanks
  19. J

    What's the point of zig-zagging?

    Even if you SD really well, wouldn't using weight up to 205 in your 10's range condition your muscles so that using anything less than 205 in the 5's range would be somewhat useless for hypertrophy? Also, would you please provide an example of your cluster-style, perhaps using my example...
  20. J

    What's the point of zig-zagging?

    I've read the FAQ and several threads about it, but I'm still curious why anyone would want to zig-zag. Why would one choose to zig-zag instead of either 1) repeating each weight 2x to avoid it, or 2) repeating the 10 rep max for the 5's until it catches up? Example 1: Benchpress, 10-rep max...
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