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Old 11-14-2013, 06:25 PM   #1091
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Originally Posted by JoschaGER View Post
Hey Bearded One,
first i want to thank you for answering my question so fast.
Glad to help. Would have been faster but I was lifting.

Quote:
Workout plan:

A)
1. Warm Up + Crunch
2. Squat
3. Bench Press
4. Chin Ups
5. Biceps Curl
6. Grip Work
7. Neck *1

B)
1. Warm Up + Crunch
2. Military Press
3. Partial stiff leg Deadlift
4. Parallel Bar Dip
5. Lateral Raise
6. L-Fly
7. Calve raise
8. Grip Work
Solid program. Thumbs up.

Quote:
Thanks to you and Stuart McRobert I'm finally progressing again, after over a year of just pushing weights ( for example not eating enough ).
That made my day, thank you.

Quote:
1. Now, after watching your videos on Protein Synthesis and Full Body Workouts, I was wondering if you think my other major lifts would benefit from a higher frequency as well, or if I should accept this gaining momentum and be happy with it since I've not made big gains in the past 1.5 years.
I have a rule...if it's working, don't change anything. You are learning a lot about what is working for you, so instead of making any big changes, monitor progress and make minor adjustments as needed.

By doing this you are evolving your own system instead of jumping intro something else that might work.

If you ever decide to try frequency, I would try benching and squatting twice a week, and keeping deadlifts and overhead press to once a week. This would be a good place to start.

Quote:
2. I'm also thinking about reducing exercise volume and adding a third workout per week, because after I've finished my major lifts, I'm usually already pretty exhausted. What scheme would you recommend? Maybe putting all the assistance exercises into one workout without big hitters?
I would consider:

Monday - Heavy day
Wednesday - Light day (lighter assistance)
Friday - Moderate or Heavy day

Quote:
3. I find it hard to monitor progress on the Chin Ups, because of the long way of motion and the related discrepancies in time under tension, is the Dumbbell Row going to be as effective as the Chin Up? ( I would keep the Biceps Curl. If I stick to the Chin Up, I will maybe drop it, since my Biceps gets a hard workout already )
I would prefer you do rows and pull ups, and drop the chin ups. These are the cornerstones of a rock solid back approach.

Quote:
4. In your video on Protein Synthesis, you state that a muscle is ready to be hit again after about 48 hours. In my case, after 48 hours of a workout my local soreness just hits its peak ( espeacially the lower body ). Whats your opinion on that? Wouldnt it be dangerous to train hard again, if my connective tissue has not recovered yet?
No, it's not dangerous. The only caveat would be if your muscles are extremely sore. Then I would rest more between sessions.

Some soreness is normal. I would use a heat balm and do 5 minutes of some form of moving around, like jump ropes, to warm up the body.
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Old 11-14-2013, 09:00 PM   #1092
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I appreciate it.



Last edited by BendtheBar; 11-15-2013 at 01:27 AM.
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Old 11-15-2013, 01:29 AM   #1093
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I appreciate it.


The video is set to private. I can't view it.
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Old 11-15-2013, 01:55 AM   #1094
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The video is set to private. I can't view it.
My bad. I am fairly certain it's fixed.
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Old 11-15-2013, 10:54 AM   #1095
BendtheBar
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I appreciate it.


Overall it looks pretty good. My main 2 suggestions are to concentrate on driving your head up from the hole, or standing up, instead of pulling, and to lift and reset your hips after every rep. Raise them quickly and sink them until you feel in a good leverage point.

This is a good practice because it helps weed out inconsistent hip heights that happen during rep sets, and it gives you practice feeling out optimal leverage.
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Old 11-15-2013, 03:01 PM   #1096
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Default The Pump! And... why should I care?

Beast and Community,

I've been doing a lot of research lately on supplements. Now... I have a couple pairs of oldschool Reeboks with pump technology because I'm a sneakerhead, and my wife has some shoes she calls pumps (but after a lifetime experience living among females I still have no idea why they're called that).

So what's with the supplements that give you a pump? The only thing I've been able to get from reading about them is that they inflate your muscles with blood during a workout, which hypothetically gets you all hype to want to work out more after you see yourself in the mirror. It seems like it's the same mechanism as an erection; it's really cool and you can work with it but then everything goes back to being the same as before...

In all seriousness though, have you (or anyone on this forum) used or are you using such products? If so, what do these products really help you do in the end? For me personally, if all they do is make you bigger for a few minutes, I wouldn't spend my money on that even if I had it...

Any thoughts?
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Old 11-15-2013, 06:34 PM   #1097
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Hey, Steve! I have another question for ya. But first, I have added in the cardio that I previously asked you about. I just haven't been able to add it in after my workouts yet due to time limitations. It may take a while for me to get up to the 20-30 minutes you recommended, though. This cardio crap SUCKS!

My next question involves chest. On a typical chest day I will do my warmups on flat bench, then 5x5 on flat bench. I follow that up with one warmup set on incline bench and then 5x5 on that as well. I sometimes end the chest portion of my workout with some machine presses for 3-5 sets of 8 reps, but I don't think I really get any real strength benefit from this.

My question is, do you think the incline presses are a good follow up to my bench sets or should I be doing something else? (I already do CGBP for my tris). Heavy DB work poses a problem. Our biggest DB's are only 95 pounders, and I cannot set down heavy db from a lying position without feeling like I am doing shoulder damage. My gym has a bare concrete floor so we aren't allowed to drop them after our sets.

I have been making good progress with my bench press but it seems to me like maybe there could be a better exercise than the incline presses. As always, thanks for your time and opinion.
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Old 11-16-2013, 11:01 AM   #1098
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Hello Bearded one,
I'm thinking about adding power shrugs into my routine, currently doing the 4 day PMB, just wondered what day is best? I was thinking deadlift/back day but also wondered what kind of reps I should aim for, thought going really heavy with them might be an issue after doing heavy Deadlifts.
And to be even more of a nuisance, can you point me in the direction of a video showing how they are done properly? iv had a look on the forum but most of the videos either don't play or have been removed.
Thank you.
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Old 11-17-2013, 03:59 AM   #1099
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Hi BBOD, I have a question!!

Should I mantain my calories the same at the training days and the off days??

I know that this is more a preference and some people reduce them but I would like know your opinion on this topic.

Another questions from the first would be if I want to reduce the calories at off days, what should be? carbs and fats? only carbs? and how can calculate the reduction?

Thank u BBOD!!!
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Old 11-17-2013, 05:55 AM   #1100
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Hey Bearded Beast,

Thanks for the great vids and the pages and pages of free advice. Here's another one for you: if you were going to build a routine based entirely around the Barbell Overhead Press, how would it look? Squats, deads, and bench would all be considered assistance work for this movement.

Cheers, JKF
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