what am I missing out on

:okay:

http://i44.tinypic.com/qowrci.png

171cm checking in
not done puberty yet, hopefully atleast 180cm :okay:

5' 3" here :okay:

5' 4" when i stand up tall :badpokerface:

house music blasting on a boombox at the crossfit section. i think louie69 popped

my thought process as i was doing 300lbs squats today

2x :heckno: 3x :fuckthatshit:
5x :considered:
5x :concentrate:
5x :ahwow:
5x :fuckyea:

I always struggle on the first set ( not low enough , balanced, etc ) but when I hit the 2nd/3rd set ( able to go lower and balance myself ) from set 4 to 5, I am able to finish it with ease :victory:

its alright, small rom = beast lifts, especially in vertical pressing hahah.

and yea those 1st coupla sets are hard, i struggle warming up with 275 and i can easily triple 4 plates when im sufficiently warmed up

Do you guys think it matters whether you have your hands pronated, supinated, or facing together in a pullup? Love having my palms face each other but if it's not going to work my back as much then gonna go back to regular pronated wide grip
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Supinated works your bis more than the others. I prefer pronated pullups if I'm working on my lats but I like too switch between all 3.

i hate dumbbell bench press so much. my gym only has 80's.

I can easily lift them but just getting them in position is annoying as fuck.

Entering week 2 of Layne Nortons Phat Routine.

I never work out my biceps and cause of it my biceps and grip has been super sooooooooore.

ok time for some noob questions, even though ive worked out on and off for the last 4 years.

What are the rest time between sets on a hypertrophy day. Today I did 1 minute. And I never went to failure on my reps but close too.

On Power days, what are the rest times. I just go whenever I'm ready to lift again.

I've read that the movement is really important in the sense that on power days the lift needs to be done as quick as possible and on hypertrophy days its nice and slow.

for power i like to be as quick and as explosive as possible, taking as long as as i break i need

for hypertrophy, i'd say slow and really contracting the muscle, taking shorter breaks and higher reps

:fuuuuu:

I've been doing Layne's program for 9 mos now. I keep my heart rate up and rest about 1 min or so on hypertrophy days. On power days I rest until I feel ready again. I don't time it.

Got a nice compliment at the gym yesterday from a guy I worked with around 6 years ago. He's been doing the gym for around 10 years. He asked me how long I have been training for and said I look good. Hopefully no homo :D

I'll try and chime in on this.

For hypertrophy rest intervals are just another tool to use like weight, sets, and reps. 80lb 3x8 db press with one minute rest too easy for you? Make the rest 30 sec and it is a whole new exercise. Broscience states anywhere from 30 sec to 2 minutes should be the range. For power, rest until you are ready to do your next set.

The movement you mention is what most people call tempo. You can google it since I don't know much but it is used in hypertrophy to maximize/determine time under tension.

[/broscience]

fcukked, were u at SFU gym this morning around 11:40?

my favorite is palms facing eachother wider than shoulder width apart. can do more of a pull as if trying to bring my elbows together behind my back and really squeeze the fuark out of my lats.

Nope, whoever you saw wasn't me!
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rest for ever how long you want or how ever short you want
there is no answer for the exact time to rest, what ever feels right. You will hurt your self or black out if u don't rest and just do set after set

that should not be a reason not to do dun bell press

it is very annoying to walk over with the 125's and then sit down and rest them on my knees and then have to put them up, but i still fucking do it

~16.5 inch arms but no bicep definition, shitty genitics :okay:
:seriously:

Holy shit...

I took some N.O Xplode before my workout yesterday and that thing kind of fucked with my head. I had anxiety throughout the night and made sleeping hell.

I better lay off or take half the suggested dosage instead...

i took xplode before but i stopped. Switched over to assault. I hated the tinkling feeling on your forehead, it bothered me. Also, it contains " glycocyamine" which is said to cause "Brain Damage". Its not proven yet but I didnt want to take the chance.

The only time I tried NO Xplode, I got a bad nosebleed in the middle of my workout... Never took it again.

BTW, NO stuff is basically A LOT of L-Arginine IIRC...

There is honestly no need for this pre-workout stuff. If you eat right and sleep enough, you will have the energy for a workout. Even if for some reason you don't, just take some caffein (I drink a coffee). I know that stuff is supposed to give you a better pump, but L-Arginine basically expands your blood vessels so you can get more blood into a muscle (or something among those lines). I wonder what happens to a heart when a lot of this stuff is consumed...

So I was working out at Steve Nash the other day, heard some dude grunting pretty loud on the bench press, I take a peak around the corner.

The guy was doing 2 plates, pretty respectable weight.

But he only went down 1/10th of a rep for 8 reps :fulloffuck: