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Search: Posts Made By: Spunkrat
Forum: Muscle Building and Bodybuilding 08-03-2014, 08:45 PM
Replies: 15
Views: 637
Posted By Spunkrat
Too much emphasis is placed on curls and triceps...

Too much emphasis is placed on curls and triceps movements.

People don't realize that majority of their arm gains come from progression on heavy compound pushing/ pulling exercises.

Arm...
Forum: Muscle Building and Bodybuilding 08-01-2014, 11:20 PM
Replies: 1
Views: 220
Posted By Spunkrat
What is the best way to deload? Serious workout plataeu on one lift...

Hi.

I'm currently in a deload phase of 2 weeks for the bench press. I'm just struggling to make progress on this single lift (we're talking 3-4 months of no progression...at all).

Diet,...
Forum: Muscle Building and Bodybuilding 06-02-2014, 07:41 AM
Replies: 5
Views: 230
Posted By Spunkrat
Here's what you could do. ...

Here's what you could do.

Push/Pull/off/Legs/off/Repeat each muscle worked every 5th day - about twice a week.

reps x sets

Push:

Flat Bench 4-6 x 4
Dips 6-10 x 3
Forum: Muscle Building and Bodybuilding 05-29-2014, 05:36 AM
Replies: 14
Views: 731
Posted By Spunkrat
1) Lose weight (fat) 2) Eat a man's diet....

1) Lose weight (fat)

2) Eat a man's diet. Eggs, chicken, steak, and FAT.

3) Don't masturbate to porn.

4) Get enough sleep per night

5) No smoking
Forum: Muscle Building and Bodybuilding 05-29-2014, 05:21 AM
Replies: 33
Views: 1,417
Posted By Spunkrat
CT Fletcher the MASSter Scamartist. Which idiot...

CT Fletcher the MASSter Scamartist. Which idiot would honestly buy this? The 'trainers' are all on boatloads of drugs harping on about bullshit 'overtraining' ideals and stupid training techniques....
Forum: Muscle Building and Bodybuilding 05-29-2014, 04:57 AM
Replies: 10
Views: 412
Posted By Spunkrat
Two thirty minute cardio sessions a week will...

Two thirty minute cardio sessions a week will have no impact on your muscle gains as long as you are eating enough to support muscle growth or to maintain your weight. You may need to increase...
Forum: Muscle Building and Bodybuilding 05-29-2014, 04:33 AM
Replies: 8
Views: 372
Posted By Spunkrat
Been doing Pendlay's recently and they feel a lot...

Been doing Pendlay's recently and they feel a lot better than traditional barbell rows. The exact opposite to the bench press, I've noticed the carry over.

Starting from a dead stop really...
Forum: Muscle Building and Bodybuilding 05-23-2014, 03:41 AM
Replies: 8
Views: 372
Posted By Spunkrat
Swapping Barbell Rows for Pendlay Rows

Will pendlay rows put as much meat on my back as barbell rows?

I changed last week because barbell rows (45 degrees) puts too much strain on my lower back and I tend to cheat. I dislike the...
Forum: Muscle Building and Bodybuilding 01-18-2014, 02:33 AM
Replies: 11
Views: 477
Posted By Spunkrat
Where do I integrate deadlifts on pull day?

My current routine:

push/legs/off/pull/off/repeat

Pull:

Deadlifts x 3 5-8
Pullups x 2 6-10
Barbell Rows x 2 6-10
Rear Delts x 2 8-15
Forum: Muscle Building and Bodybuilding 11-29-2013, 03:32 AM
Replies: 12
Views: 984
Posted By Spunkrat
This looks pretty solid to me. For prettier arms...

This looks pretty solid to me. For prettier arms though I think there's no harm in adding 2-3 sets of skullcrushers or pushdows instead of dips to assist slightly in growth if the dips turn out to be...
Forum: Muscle Building and Bodybuilding 11-26-2013, 09:12 PM
Replies: 6
Views: 365
Posted By Spunkrat
Yep, that's correct its pretty much twice per...

Yep, that's correct its pretty much twice per week most of the time, it rotates. Each muscle trained every 5 days. As far as my weight Im at 106.5kg now, but to be honest dont want to be gaining...
Forum: Muscle Building and Bodybuilding 11-26-2013, 08:45 PM
Replies: 6
Views: 365
Posted By Spunkrat
Bench press pales in comparison to other lifts...am I doing something wrong?

Hi.

So right now my lifts are at 180kg x 6 for the deadlift, 160kg x 5 for the squat, and 100kg x 4 for the bench press.

Bench Press is not my strong point however I have noticed progression...
Forum: General Fitness & Health 11-19-2013, 09:53 PM
Replies: 16
Views: 818
Posted By Spunkrat
I believe there is such as thing as overtraining....

I believe there is such as thing as overtraining. Back in my first 9 months of lifting I foolishly did a very high volume bodypart split taking every set to failure and frequently beyond failure. You...
Forum: Muscle Building and Bodybuilding 11-19-2013, 09:14 PM
Replies: 27
Views: 1,445
Posted By Spunkrat
I'd up your training frequency, and seeing as you...

I'd up your training frequency, and seeing as you have a more looks related goal in mind, use either upper/lower 4 days a week training each muscle twice a week or the rotating...
Forum: General Fitness & Health 11-19-2013, 10:48 AM
Replies: 9
Views: 289
Posted By Spunkrat
Mmm that's right, no pre-workouts or stimulants...

Mmm that's right, no pre-workouts or stimulants or fat burners. I just consume whey protein as my only supplement, drink it 3 times a day. I've even switched supplement brands and flavours to see if...
Forum: General Fitness & Health 11-18-2013, 10:56 AM
Replies: 9
Views: 289
Posted By Spunkrat
Angry Need help for serious insomnia / sleep deprivation

Hey everyone.

So for the past month I've been suffering from SERIOUS sleep deprivation/insomnia. It takes, on average, 1.5 to 2 hours for me to get to sleep every night and its driving me to...
Forum: Articles 11-02-2013, 11:32 PM
Replies: 13
Views: 625
Posted By Spunkrat
Great article!

Great article!
Forum: Muscle Building and Bodybuilding 11-02-2013, 11:05 PM
Replies: 5
Views: 434
Posted By Spunkrat
Thanks for the advice everyone.

Thanks for the advice everyone.
Forum: Muscle Building and Bodybuilding 11-02-2013, 04:24 AM
Replies: 5
Views: 434
Posted By Spunkrat
Would like some critique of my workout routine

Hey everyone, would just like to start off with saying I'm new here, pleasure to be a part of the forum.

So my goal is to build muscle, I've been training for 1 year and 11 months now. Current...
Showing results 1 to 19 of 19

 
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