Post up a problem with your training and i will help you

[Big_BK]

In spirit of need2's similar thread on the aas board here is one for training. Having trouble breaking a plateau? Can't get lean enough? Any kids of problems you are having acheiveing your goals post up and i as well as many other great members on the training board are more then willing to help. If you don't have an account sign up and post away, i will give you free plat just pm me as soon as you join.

 

[-SD-]

Yea I have the problem of taking years off at a time before i decide to get back in the gym again.

 

[SpyWizard]

here is one for ya.. lets see..

carb cycling doesnt seem to work, i go flat lose strength and heck it's summer..

carb depletion 100g day works but is slow as heck..

4x week splits
3x week intensive cardio post workout

6 meals aday

310g protein

maintenance is 3500 cals..

yada yada.. thoughts..

 

[Big_BK]

Yea I have the problem of taking years off at a time before i decide to get back in the gym again.

lol. Ya gotta help yourself on that one bro, i can't want to do the work for you.

 

[SouthernLord]

here is one for ya.. lets see..

carb cycling doesnt seem to work, i go flat lose strength and heck it's summer..

carb depletion 100g day works but is slow as heck..

4x week splits
3x week intensive cardio post workout

6 meals aday

310g protein

maintenance is 3500 cals..

yada yada.. thoughts..

You ever try cutting with high carbs in a 45/35/20 type macro breakdown? A la Tom Venuto's "Burn the Fat Feed the Muscle"

 

[Big_BK]

here is one for ya.. lets see..

carb cycling doesnt seem to work, i go flat lose strength and heck it's summer..

carb depletion 100g day works but is slow as heck..

4x week splits
3x week intensive cardio post workout

6 meals aday

310g protein

maintenance is 3500 cals..

yada yada.. thoughts..

Well, you can't cut and get stronger. Also i would up the meals to 8 a day just reduce the portion size, you always want to be burning cals, it will speed up your metabolism. The cardio looks like it can be a problem to. Might want to do cardio every morning and see how that works for you. Personally i can't do "intense" cardio after training let alone any cardio im so beat!

 

[chaos13]

another good trick is put cayan pepper flakes in your water. i find after a few weeks of that the fat starts disappear. the cayan is suppose to act as a natural thermogenic. give it a try

 

[ExtraMile]

I used to squat wide, PL style but could never get above around 210 x 3 or 198 x 5. I deloaded and tryed again and this time failed at 198 x 2. So I switched to olympic squatting two weeks ago, fully ATG and my problem of leaning forward when coming out the whole dissapeared. I started the oly squats one workout AFTER my PL squats and was stronger on the oly squats, that workout I got 176 x 6.

Now two weeks later already Im up to 198 x 3. So just as strong as my PL squat was. Why did this happen? Why did I get weaker and form got worse when using a wide stance which usually lets you use more weight?

 

[Big_BK]

You are hitting different muscles with the wide stance, more hips then in the oly style. As i've said time and time again EM you are young you need to build a foundation to work off, quit switching stuff up allll the time. Stick with something for 6-8 months and if you aren't gaining then you can think about switching it up. Weight lifting is along term battle, gains are slow.

 

[ExtraMile]

You are hitting different muscles with the wide stance, more hips then in the oly style. As i've said time and time again EM you are young you need to build a foundation to work off, quit switching stuff up allll the time. Stick with something for 6-8 months and if you aren't gaining then you can think about switching it up. Weight lifting is along term battle, gains are slow.

Ah so its just the change in muscles worked? & I did stick with it, Iv squatted wide for ages, since about christmas, but it started getting weak and I was stuck at the same weight for over a month so I swapped to oly squats which I will stick to.

 

[b fold the truth]

I've got to find ways to de-stress!!!!! As much advice as I give...I could use some! Contests (big pressure ones), wife, son, work, house, etc...

And I can't get my intercostals to come out. Think its the pizza I just ate? I took my Carnitine with it!

 

[SaiBoT]

I've got to find ways to de-stress!!!!! As much advice as I give...I could use some! Contests (big pressure ones), wife, son, work, house, etc...

And I can't get my intercostals to come out. Think its the pizza I just ate? I took my Carnitine with it!

I nice glass of red wine usually de-stresses me, in your case since you are a big guy i would suggest a whole bottle

 

[Big_BK]

Hehehehe. Try going for a walk man. Sound stupid but going for a walk with the ipod on relaxes me pretty good.

 

[ExtraMile]

Hehehehe. Try going for a walk man. Sound stupid but going for a walk with the ipod on relaxes me pretty good.

yeah in the evenings when nobody is about

 

[kdc1023]

I'm having problems when training legs. Doing hacksquats or regular squats on the machine or free weight I get aches and pains right above the top of my knee caps. I stretch and run before I do all exercises especially legs. The aches are only when im at the gym. I'm 20 yrs old and played high school basketball Ive had a few knee to knee bangs during that time but nothing serious.

 

[the.gladiator1987]

Hey EM you are young theres no reason you should be plateuing. esat more, train harder

 

[SaiBoT]

I'm having problems when training legs. Doing hacksquats or regular squats on the machine or free weight I get aches and pains right above the top of my knee caps. I stretch and run before I do all exercises especially legs. The aches are only when im at the gym. I'm 20 yrs old and played high school basketball Ive had a few knee to knee bangs during that time but nothing serious.

This only happens to me when i go to paralel and reverse there right away, if i go ass to the floor or to a box that pressure and pain on the knee goes away... you should try it!

 

[b fold the truth]

Hehehehe. Try going for a walk man. Sound stupid but going for a walk with the ipod on relaxes me pretty good.

I used to walk my dog 2x a day but he passed away a couple month ago. You are right...a man's walking time can be a good time!

I think the heat here is getting to me.

 

[artificialaspirations]

agree with the walking. That and a sauna if you have access. devote some time to what brings you peace in a quiet environment, maybe reading, etc?

 

[b fold the truth]

agree with the walking. That and a sauna if you have access. devote some time to what brings you peace in a quiet environment, maybe reading, etc?

Reading is great. I have almost every book from EliteFTS.

Sauna? It is 130's in the Sun here most days and we only have A/C in our bedroom...lol.

But relaxing is as much a part of progress as the training CAN be for some people.

 

[Big_BK]

maybe invest in a pool????

 

[Big_BK]

Reading is great. I have almost every book from EliteFTS.

Sauna? It is 130's in the Sun here most days and we only have A/C in our bedroom...lol.

But relaxing is as much a part of progress as the training CAN be for some people.

or you can just sleep all day lol

 

[DaveTSI]

im too weak and too small.. can you help

yes i have musclerexia lol

 

[artificialaspirations]

i need cardio and stretching to be as fun as weightlifting...please help

 

[Big_BK]

Dave: I have the same problem so this would be like one junkie trying to help another quit, lol.

AA: Check out that nike chip i was talking about that syncs to your ipod. Admittedly i am a geek and love new technology but i think if you can put your cardio into number and track what your doing it will make it more enjoyable.

 

[SouthernLord]

i need cardio and stretching to be as fun as weightlifting...please help

Good luck with that.

This is what I do.... I train M/W/F so on T/TH/S I will do ~30 minutes of low intensity cardio (incline treadmill walking) and then static stretches. This is an example....

30 minutes of cardio
30 shoulder dislocates
30 broom twists
30 second hang for time
10-20 hanging twist
Static stretches (hams, hips, piriformis, calves, lats, shoulders, chest, tris)

The Only 6 Static Stretches You Should Really Do | StrongLifts.com

I can tell a huge difference in recovery/performance when I miss one of these cardio/stretch sessions.

 

[artificialaspirations]

Good luck with that.

This is what I do.... I train M/W/F so on T/TH/S I will do ~30 minutes of low intensity cardio (incline treadmill walking) and then static stretches. This is an example....

30 minutes of cardio
30 shoulder dislocates
30 broom twists
30 second hang for time
10-20 hanging twist
Static stretches (hams, hips, piriformis, calves, lats, shoulders, chest, tris)

The Only 6 Static Stretches You Should Really Do | StrongLifts.com

I can tell a huge difference in recovery/performance when I miss one of these cardio/stretch sessions.

it looks good. I am swithcing to an every other day routine next month. I will add the active recovery cardio and stretching. It doesn't seem like nearly enough stretching or work for my hamstrings. They are my least flexible muscle and need the most work.

 

[Marius]

Hey guys. I wanted advice on a new routine i could do if my goals are muscle mass gains and strength. So far i have done a cycle of Stronglifts 5x5 for about 5 weeks and a cycle of the Bill Starr's routine for 9 weeks. I have made some good gains strength wise but i guess i didnt grow that much because my diet sucked.

I wondered if there is any other routine out there that will give me some good results or if i just should stick with 5x5. Something new would be cool though to make it more fun going to the gym. Thanks!

By the way im 5'7'', about 150lbs and ectomorph

 

[Gawd]

I'm stuck on a routine to do for an 8-week cycle of Anavar / Tren-TFO.
I want to cut body fat as much as possible while maintaining or gaining a little lean muscle.
So far my back, chest and legs are coming along nicely, but arms and shoulders are lagging.

Current routine is M-F:
5 sets * 8 reps Flat Bench
5 * 10 Hammer Strength Rows
5 * 8 Incline Bench
5 * 10 Lat Pulldown
3 * 10 Side Lateral Raise
5 * 12 Tricep Pressdown
5 * 12 DB Bicep Curls

W:
10 * 12 Squats

TU-TH-SA-SU:
Some sort of Cardio (Treadmill, Bike, etc)
on one of the days i'll do a weighted ab routine.

I'm thinking while on cycle I should do some sort of 3 day split?

For diet I'm thinking 60/20/20, and on off days do 70/25/5

Any thoughts?

 

[joe d]

Ah so its just the change in muscles worked? & I did stick with it, Iv squatted wide for ages, since about christmas, but it started getting weak and I was stuck at the same weight for over a month so I swapped to oly squats which I will stick to.

i think you have a foundation already. listen to your body it cant possibly stear you wrong. if your getting stuck after a wk or a month or 6 months and changing it up gets you moving forward again then change it up. never just sit there stuck.

 

[joe d]

I'm having problems when training legs. Doing hacksquats or regular squats on the machine or free weight I get aches and pains right above the top of my knee caps. I stretch and run before I do all exercises especially legs. The aches are only when im at the gym. I'm 20 yrs old and played high school basketball Ive had a few knee to knee bangs during that time but nothing serious.

do only real squats (no machine) get your ass out farther and to the floor. start light until you get used to it.

 

[Big_BK]

Ya man you sure its not just your quads that are getting sore? Make sure your form is good.

 

[Big_BK]

I'm stuck on a routine to do for an 8-week cycle of Anavar / Tren-TFO.
I want to cut body fat as much as possible while maintaining or gaining a little lean muscle.
So far my back, chest and legs are coming along nicely, but arms and shoulders are lagging.

Current routine is M-F:
5 sets * 8 reps Flat Bench
5 * 10 Hammer Strength Rows
5 * 8 Incline Bench
5 * 10 Lat Pulldown
3 * 10 Side Lateral Raise
5 * 12 Tricep Pressdown
5 * 12 DB Bicep Curls

W:
10 * 12 Squats

TU-TH-SA-SU:
Some sort of Cardio (Treadmill, Bike, etc)
on one of the days i'll do a weighted ab routine.

I'm thinking while on cycle I should do some sort of 3 day split?

For diet I'm thinking 60/20/20, and on off days do 70/25/5

Any thoughts?

That is a weird routine bro. Might wanna try breaking stuff up into a 3-4 or even 5 day split.

 

[joe d]

lately i have been trying to strengthin my rod by doing cock pushups. i think i have hit a plateu, i haven't been able to get more than 7 reps for 3 weaks now. any idea's?

 

[SaiBoT]

lately i have been trying to strengthin my rod by doing cock pushups. i think i have hit a plateu, i haven't been able to get more than 7 reps for 3 weaks now. any idea's?

Yeah do another exercise: tie up a rope to it with a bucket hanging on the other end, for resistance you can use either water, rocks or sand, you should for static holds instead of reps

 

[joe d]

Yeah do another exercise: tie up a rope to it with a bucket hanging on the other end, for resistance you can use either water, rocks or sand, you should for static holds instead of reps

perfect thank you

 

[ExtraMile]

Yeah do another exercise: tie up a rope to it with a bucket hanging on the other end, for resistance you can use either water, rocks or sand, you should for static holds instead of reps

bucket? wow I feel for ya bro yours must be kinda weak and/or small. I like to stand on a platform and have people hang off mine, if they can do pullups thats a bonus. Keep workin at it korin maybe you'll get here eventually...

 

[NOLOGY77]

b fold the truth are you located in Cyprus?????? I am too, in Nicosia.

 

[SaiBoT]

bucket? wow I feel for ya bro yours must be kinda weak and/or small. I like to stand on a platform and have people hang off mine, if they can do pullups thats a bonus. Keep workin at it korin maybe you'll get here eventually...

What do you mean by having people hanging...? I'm all about girls baby bro!

Eventually...................... it will come the day when you'll learn that your cock might be used for something else other than pissing....... til that day arrives, watch and learn...