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asdlkj
35 Posts
On August 15 2011 13:02 asdlkj wrote: Niacin also boosts HGH levels. I'll post a graph in a second that shows the HGH spike after taking Niacin. ![[image loading]](http://www.vrp.com/static/editorialImages/niacin_fig3.gif) | ||
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decafchicken
United States20078 Posts
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Catch
United States616 Posts
On August 15 2011 12:53 phyre112 wrote: So I went and got my little sister a gym membership today; she needs to get stronger if she wants to play college basketball. She doesn't have the flexibility to get set of a deadlift of powerclean, she doesn't have the strength to press the bar... We'll try squats next time we go. She can't do pullups or dips either, so we'll work negatives on those. Think I'll set her up doing a slightly modified SS for now; Squats 3x5 Push Press 3x5 Deadlift 3x5 Pullups (beginning on negatives) 3xF Squats 3x5 Bench Press 3x5 BO Rows 3x5 Dips (starting with negatives) 3xF She'll also be moving on from the rows to the powerclean as soon as she has the overall flexibility to get set for them properly; in the mean time we'll do a pretty good amount of stretching. I don't know about running... I'm still having a hell of a time putting on weight even without it, and I doubt she'll stick to HIIT without me doing it alongside her =/. Why deadlifts 3x5? She doesn't have the flexibility for a set as you said, and SS has only one set (due to the strain it puts on your lower back). You put pull ups in because you have bent over rows right (compared to have chin ups)? Just watched Fat, Sick, and Nearly Dead. Congrats to the guy for losing 80 pounds in 60 days. But a lot of the information in that documentary is just so wrong (micronutrient food? macronutrient food? lolwut). So. Damn. Wrong. We need a health expert meme for this one alone. Not to mention how unhealthy this "diet" is, although the guy subtly hints at that many times throughout the documentary. Good lord it is amazing how little control people have over themselves. A lot of people kept saying that they wanted to enjoy their lives and all this hippity hoo blah. Others admitted they needed to do something about it, but probably won't. I enjoy lifting that 300 pounds and going home and smashing down some delicious chicken/meat and milk. I just don't understand it really. Hell, I don't lift for a week and I get miserable lol On a good note, there are some hot bishes in there (Chick who wants to live till 90 anyone?) lol and some parts are kinda funny. Still, a good documentary. Pretty motivational and heart touching when they get to Phil. Really puts things in prospective. Maybe it will change a few peoples lives. In the documentary, a "challenge" one of the guys goes through is to fit into a shirt two or three sizes smaller, which I thought was really cool because I did the same thing for myself. Buying clothes that were too small for me at the time so I forced myself to lose weight or rather, just had a damn goal I wanted to succeed in. They were usually expensive shirts too so I wouldn't just say fuggit lol Any other documentaries y'all would recommend? I also watched Bigger, Stronger, and Faster or whatever it is lol | ||
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phyre112
United States3090 Posts
Also very nearly failed a set of deadlifts today myself =/. Think I was actually about an inch from locking out the last rep at 285 today. Then I went and did a few backoff sets, and that still seemed really heavy. I just don't understand why these weights that I should be hitting ezpz are so difficult. | ||
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Froadac
United States6733 Posts
Stupid thing is now that I'm doing what the PT people are suggesting I actually feel quite a lot weaker. A lot of the stuff I'm doing is to strengthen back/core (planks, half of torso off exercise ball, and flapping arms, stuff like that) Even though it's tough and makes me "burn" IT doesn't seem to be doing much :/ Hopefully when its done I can continue with SS. | ||
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Kamais_Ookin
Canada4218 Posts
I'm going to give an update every month on whether or not i've gained any weight and the amount of weight i'm lifting. Currently starting at the lowest pretty much to get used to it and practice technique: 1. 45lb squat 2. 45lb bench press 3. 50lb barbell row 4. 45lb overhead press 5. 50lb deadlift | ||
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BouBou.865
Netherlands814 Posts
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Kamais_Ookin
Canada4218 Posts
On August 15 2011 16:27 BouBou.865 wrote: Thanks for the advice, although I'm new to the regime itself working out in general I've been doing for a while so I'm confident in my technique, I've studied a lot of hours. Regarding SS, I prefer the SL regime like I said in the original post because the 5x5 appeals to me more. When I'm not making much gains anymore I can drop to 3x5.Kamais, I highly recommend you buy Starting Strength, just for the technique. Barbells are great if done well, great for injuring yourself when you have slight flaws in your technique. Play safe and efficient and get SS. | ||
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jjhchsc2
Korea (South)2393 Posts
On August 14 2011 18:42 Matoo- wrote: Looks like you skipped a word in your first sentence :p with what should my hands be aligned? I thought that hands could be placed anywhere really, e.g. placing them closer to the belly button will be harder but prepare better for the planche, etc. About the dips, I'm going to do them on rings, from what I've read it doesn't cause as many shoulder problems as bench dips. Wish you a good progress too.  o lol sorry my typing cant keep up with my train of thought. I think you should align your hands with your chest or lower as it is better form and works the muscles alot better. @everyone else. I was doing leg raises today to test my current lower abs endurence. i could do about 3x8 about a month ago and now i could do about 4x10 and i didnt even do single leg raise since last month. must be the weighted planks I was checking up if double leg raises worked the hips and i found out that that could put horrible strains on your lower back making them more prone to damage and pain later on. I do my double leg raises on my bed and i did feel my lower back tensing up abit and i was abit worried after i read the info on the double leg raises. So should i be worried? Does the Hanging leg raises put bad strain on the back as well. Ps. 500 pages and FIGHTING!!!! | ||
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Matoo-
Canada1397 Posts
@jjhchsc2: yeah I'm going to put the hands lower and lower as I get better at pushups. | ||
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Advocado
Denmark994 Posts
I'm doing 2000 calories a day, 2500 on workout day (mainly after workout). Trying to do intermediate fasting from leangains, but difficult when I have such a bad sleeping pattern. I don't understand how I can have some disciplie towards working out but zero when trying to establish and maintain a normal sleep pattern. Nom nom half a kilo of turkey meat is yummy. | ||
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Trizz
Netherlands1318 Posts
I also don't really feel like I've really "Pushed myself" where my muscles become sore the next day. Other than not being able to finish sets because of weight. Some stats: Bench: 1x3 Bodyweight Squat: 1x5 Bodyweight x1.25 Deadlift: 1x1 Bodyweight x1.5 (Lacking grip strenght) Am I ready for a new program? Or should I stick with SS. Also to note, I've been cutting 3 months and 2 weeks from those 4 months. I've only started bulking 2 weeks ago. Thanks in advance. | ||
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jjhchsc2
Korea (South)2393 Posts
On August 15 2011 19:01 Trizz wrote: So I've been doing SS for about 4 months, and it's getting a bit boring. I also don't really feel like I've really "Pushed myself" where my muscles become sore the next day. Other than not being able to finish sets because of weight. Some stats: Bench: 1x3 Bodyweight Squat: 1x5 Bodyweight x1.25 Deadlift: 1x1 Bodyweight x1.5 (Lacking grip strenght) Am I ready for a new program? Or should I stick with SS. Also to note, I've been cutting 3 months and 2 weeks from those 4 months. I've only started bulking 2 weeks ago. Thanks in advance. soreness isnt a sign of progress. adding weight onto the scale and onto the barbell is a sign of progress. you only get sore if you've never excercised and you start doing ''hard stuff'' that your body isnt used to. | ||
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glurio
Germany597 Posts
On August 15 2011 18:39 Advocado wrote: So me and my brother made a stupid bet on wether I could have a six pack next year June. Any tips ? I gained quite some fat on GOMAD & SS. I'm doing 2000 calories a day, 2500 on workout day (mainly after workout). Trying to do intermediate fasting from leangains, but difficult when I have such a bad sleeping pattern. I don't understand how I can have some disciplie towards working out but zero when trying to establish and maintain a normal sleep pattern. Nom nom half a kilo of turkey meat is yummy. BMR -500 everyday, lots of protein, cut down on carbs. Sixpack till June is easy. Depending on your bodyfat level start anywhere from January to March. | ||
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thirnaz
Sweden876 Posts
Im trying to loose weight and gain strength and im on a diet atm. edit: Also does 3x5 mean 3sets 5reps or 3reps 5sets? | ||
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rEiGN~
369 Posts
On August 15 2011 20:06 thirnaz wrote: What program is best to start with? Stronglifts or Starting Strength? Im trying to loose weight and gain strength and im on a diet atm. edit: Also does 3x5 mean 3sets 5reps or 3reps 5sets? sets x reps I'm gonna go on more bodybuilding type of a workout routine for a while. Also, no coffee or alcohol for a week now. Coffee previously multiple cups daily. | ||
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Zafrumi
Switzerland1272 Posts
 anyway, went to the gym today after a two week break. headaches are gone!! lets hope they wont come back.. | ||
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Advocado
Denmark994 Posts
On August 15 2011 19:26 glurio wrote: BMR -500 everyday, lots of protein, cut down on carbs. Sixpack till June is easy. Depending on your bodyfat level start anywhere from January to March. Woah, My BMR is 1908 that'd make my daily calorie intake on cutting to be around 1400/1900 on workout days. | ||
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rEiGN~
369 Posts
On August 15 2011 21:23 Advocado wrote: Woah, My BMR is 1908 that'd make my daily calorie intake on cutting to be around 1400/1900 on workout days. Uh, how do you estimate your BMR that accurately? | ||
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Advocado
Denmark994 Posts
On August 15 2011 21:25 rEiGN~ wrote: Uh, how do you estimate your BMR that accurately? Used a random site on the interwebz based on my height/weight/age and gender. | ||
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