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Old 02-15-2011, 08:40 PM   #5076
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There's some other idiot that does this:

I LOL'd at the comments:
"Eating supps straight from the container does not make you a man. Idiot."
"Might as well snort it down for faster absorption lol"
"You should cut your skin and rub your glutamine and creatine in the wound for fast absorption"

I don't know what's weirder. The guy swallowing the powder raw, or the other guy with the freaking full-on, real-deal camera (no, not just a cellphone) recording the guy.
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Old 02-15-2011, 09:00 PM   #5077
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biceps do not take much to grow, i more or less do it every session, i have been doing a bench bar and just going up to a 45 plates, then next time do some hammer curls, then next time do a preacher curl, just do like 10 sets, and yeah your biceps will grow from back day 4 sure, there was a point i did not do biceps for like 6 months and they grew. they are really slow to grow
is this legit: http://www.bodybuilding.com/fun/10x1...rm_workout.htm

it pretty much says u do 10 sets of 10 reps barbell curls, with a weight that you could normally curl about 20 times on your first set.

then you do 10 sets of 10 reps decline skullcrushers, with a weight that you could normally extend 20 times on your first set.

and you only do that once a week, fridays:

Monday: Chest, Calves & Abs
Tuesday: Back & Forearms
Wednesday: Off
Thursday: Quads & Hamstrings
Friday: Delts, Triceps & Biceps
Weekends: Off
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Old 02-15-2011, 09:13 PM   #5078
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How can I get the separation on my quads? I go pretty hard on leg days and get sore for like 3 days after, but I barely see any separation.
Do what the guy in the video below you does

EDIT: and I don't mean eat supplements from the container
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Old 02-15-2011, 09:43 PM   #5079
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is this legit: http://www.bodybuilding.com/fun/10x1...rm_workout.htm

it pretty much says u do 10 sets of 10 reps barbell curls, with a weight that you could normally curl about 20 times on your first set.

then you do 10 sets of 10 reps decline skullcrushers, with a weight that you could normally extend 20 times on your first set.

and you only do that once a week, fridays:

Monday: Chest, Calves & Abs
Tuesday: Back & Forearms
Wednesday: Off
Thursday: Quads & Hamstrings
Friday: Delts, Triceps & Biceps
Weekends: Off
yeha man that is pretty good
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Old 02-15-2011, 09:45 PM   #5080
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How can I get the separation on my quads? I go pretty hard on leg days and get sore for like 3 days after, but I barely see any separation.
legs take years for any crazy separation to show, mine are slowly coming together and i squat like a maniac, alot has to do with really low body fat to get your legs looking nice also, legs store tons of fat and weight so u have to pound the shit out of them, have u ever tired doing reverse dead lifts, like the bar is behind you, this works on your "teardrop" body building term , its works wonders man
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Old 02-15-2011, 09:58 PM   #5081
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reverse deadlift? fuck im gonna try that next day and prolly fall back on my ass
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Old 02-15-2011, 10:14 PM   #5082
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yeah reverse deadlift? never seen that before
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Old 02-15-2011, 11:17 PM   #5083
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I think he means Hack Squats maybe?
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Old 02-15-2011, 11:45 PM   #5084
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Originally Posted by hal0g0dv2 View Post
biceps do not take much to grow, i more or less do it every session, i have been doing a bench bar and just going up to a 45 plates, then next time do some hammer curls, then next time do a preacher curl, just do like 10 sets, and yeah your biceps will grow from back day 4 sure, there was a point i did not do biceps for like 6 months and they grew. they are really slow to grow
I`m having a really tough time getting a good peak on my biceps. I mix them in with back days so I know they`re getting worked pretty good.

Is it possible that my genetics just suck (there should be a question mark here but for some reason my keyboard is retarded right now)
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Old 02-15-2011, 11:51 PM   #5085
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I go against the grain but Im a firm believer in doing arms on their own day, not combined with a heavy compound day.

I dont feel arms get a good workout after they've been thru 50-75 heavy reps of other exercises.

like if you do incline bench, and flat bench, and then do tris, your arms have seen 50 heavy reps. my arms are usually too blown out to do much by that point.
same with if you do a few variations of back rows and chins or pull downs, your bis have probably seen 75 reps or more. bis are a real small muscle group, and it doesnt take much to fatigue them since they are a fundamental part of back workouts.

I like to do arms on a day i dont use them for other exercises. it doesnt have to be a strict "arm day" either. I do core work, and front and lateral shoulder raises and rear delt/upper back, and shrugs on the day i do arms.
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Old 02-16-2011, 04:56 PM   #5086
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anyone use any post-workout supplements?
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Old 02-16-2011, 06:06 PM   #5087
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lots of good info in this thread.

for the guys lifting heavier weights, how long do u rest in between sets? (exercises like deadlifts, squat, bench, rows, etc.)
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Old 02-16-2011, 08:17 PM   #5088
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squats and deads i wait a couple minutes. everything else i actually superset with something else so i take maybe 30-45 seconds between exercises but each muscle group gets probably 2 minutes rest (like, bench press, 30-45 seconds, rows, 30-45 seconds, bench press, 30-45 seconds, rows, repeat) etc.
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Old 02-16-2011, 08:31 PM   #5089
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Try supersetting squats with curls, you'll be able to hit new PRs for curls I bet
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Old 02-16-2011, 08:41 PM   #5090
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yo rrxtar don't add weight to your bench, I'm almost caught up !!
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Old 02-16-2011, 08:46 PM   #5091
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squats and deads i wait a couple minutes. everything else i actually superset with something else so i take maybe 30-45 seconds between exercises but each muscle group gets probably 2 minutes rest (like, bench press, 30-45 seconds, rows, 30-45 seconds, bench press, 30-45 seconds, rows, repeat) etc.
sweet. i'm glad i'm not the only one who takes a min or two rest between groups and sets.

rest is good. but there is always the problem of having noobs take apart your setup before u are done.
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Old 02-16-2011, 08:47 PM   #5092
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hang a towel on the bar
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Old 02-16-2011, 08:56 PM   #5093
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i would if i wasn't mysophobic.

that's my single biggest pet peeve. those little tapout/dussalt/ed hardy kids rolling in and taking over equipment that they dont even use. too busy texting, checking each other out or drinking their protein shake.
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Old 02-16-2011, 09:10 PM   #5094
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i would if i wasn't mysophobic.

that's my single biggest pet peeve. those little tapout/dussalt/ed hardy kids rolling in and taking over equipment that they dont even use. too busy texting, checking each other out or drinking their protein shake.
haters gonna hate
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Old 02-16-2011, 09:20 PM   #5095
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i would if i wasn't mysophobic.

that's my single biggest pet peeve. those little tapout/dussalt/ed hardy kids rolling in and taking over equipment that they dont even use. too busy texting, checking each other out or drinking their protein shake.
when u have 3 plus plates loaded on the bar, they are to scared to take it off
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Old 02-16-2011, 09:22 PM   #5096
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if i am doing squat or bench or deads and trying to get a pr i will just to singles and rest like 2 min, but normally its a intense workout, that is my cardio so i gotta keep the hear rate up
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 02-16-2011, 09:29 PM   #5097
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yo rrxtar don't add weight to your bench, I'm almost caught up !!
current bench ?
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 02-16-2011, 10:08 PM   #5098
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yo rrxtar don't add weight to your bench, I'm almost caught up !!
you're in luck. for the last 2 weeks ive been doing lower weight (20-25% less) lower higher reps (10-15 reps). been lifting heavy for so long ive just been feeling worn out. taking a couple de-load weeks and switched up a couple excercises and im trying a few new things before another hard 3 month push to summer.
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Old 02-16-2011, 11:09 PM   #5099
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current bench ?
265 x 4 :'( fuckin weak for my size/weight lol
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Old 02-17-2011, 12:39 AM   #5100
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you're in luck. for the last 2 weeks ive been doing lower weight (20-25% less) lower higher reps (10-15 reps). been lifting heavy for so long ive just been feeling worn out. taking a couple de-load weeks and switched up a couple excercises and im trying a few new things before another hard 3 month push to summer.
Man I've been feeling the same starting last week. I think I'm going to deload as well. I've still been lifting as heavy as I can on my cut. I dropped down to 200lbs now from 210-215 @ the start of Jan. My lifts didn't drop until the start of last week. I noticed on some of the compound exercises, I couldn't lift as much. Probably dropped 10-20lbs on each exercise .
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