didnt do shoulders in over a month, lasttime i did shoulder press i could do 45x5, and my last workout i did 50x9! still shitty compared to most in this thread but surprised myself, quick question, would 5x5 for shoulders still develop ur shoulders rather than just give u strength? i really wanna increase my shoulder pressing weight fast


eta: also, where do u guys buy chalk for dl's, my grip is starting to let go cuz of sweat and i dont wanna buy straps cuz im not deadlifting like 5 plates and wanna improve my grip strengthPosted via RS Mobile

don't worry i'm only in the 50's as well for shoulder press :alone: , today is gonna be a good day :D bi's n tri's

whooo got some mp assault finally

always thought u were never a preworkout fan? nonetheless, assault is amazing :D

my friend hooked me up with 2 bottles so i could not resist

does anyone do legs twice a week?

my legs are lacking compared to the upper ... if so.. do you guys do the same leg exercises for both days or different?

Legs once a week for me.

My legs kill after every session. Just slam the workout.

your could split up quads and hams

my current leg exercise looks like this

squats
leg press
romanian deadlift
seated leg curls
leg extension
laying leg curls

if i did split it up to quad and hams day.. what other exercises could i add?
would i get more gains for splitting up to quads and hams day?

thanks

• Squats 3 sets of 8 reps
• Leg Press 3 sets of 8 reps (heavy)
• Sitting Calf Raises 3 sets of 12 reps
• Standing Calf Raises 3 sets of 12 reps
• Lying Leg Curls 3 sets of 12 reps
• Sitting Leg Curls 3 sets of 12 reps

i do that TWICE a week on the 2 leg days, i could be doing it wrong, but i feel its working for me and that's all that matters to me

I have 2 legs days. 1 quad day and 1 hams and calves day.

For quads I do
Squats
Leg presses
Hack squats
Leg extensions

For hams and calves I do
Seated calf raises
Donkey calf raise
Calf presses
Leg Curls
Stiff leg deadlifts
Leg presses with feet placed high up
Barbell lunges

1 leg day is not enough time for me

Sorry bro, but you ask a lot of noob-ish questions..read this whole thread, seriously! it's sooo packed with information.
Shoulder press/Bench press works the front head of your shoulder, most people (myself included) get soo caught up in wanting to heavy shoulder press that they seem to forget about the side head, and rear delts. As halo said a few pages back, you need to be working all 3 heads equally (or as close to equal as possible). Remember your 3 R's (rotations, raises, reverse flies)

Full of win right here
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Worked on triceps yesterday, DOMS today... feels good man. :sweetjesus:

Officially started cardio. Sigh. How often do you guys that do cardio, do it + for how long? I'm burning 350 cals a day doing cardio + eating the same. Tips/thoughts anyone? I still wanna gain strength so I'm slamming a whey shake right after my runs, good or bad?

Runners high feels damn good though.
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i usually do my workout drink my protein shake then hit the cardio for 30 mins at a moderate speed

15-20 mins of HIIT training after a workout

no carbs after 2PM.

clean diet throughout.

I rather do some intense HIIT for 15-20 than run at a moderate speed for 30
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What are peoples take on the whole IIFYM way of eating that seems to be popular on bb.com, where basically you can eat whatever you want as long as you hit a certain amount of Protein, fats, and carbs every day (varying on your specific needs). Meal timing does not matter and as long as you stay within a certain amount of calories every day, you'll gain no more extra fat (or lose just as much fat if your cutting) compared to someone who eats super clean foods but eats the same amount of calories.

It doesnt try to justify eating like shit, but basically its saying you could eat mcdonalds and eat a pint of ben and jerrys everyday if it falls within your calorie limit and you hit your macro goals for the day, and you'll look just as good as the guy whos eating chicken and tuna and veggies etc. (obviously you wouldnt be as healthy internally eating like that).

Bullshit? In theory it makes sense, but it goes against so many things people seem to think is a must, such as eating right after a workout, or not eating carbs at night.

I am interested in cardio too, do you guys do guys maintain speed through the whole 30mins, or do you alternate low and moderate speed intervals? What is your idea of moderate speed? (in quantitative terms)

normally for my cardio i did RPM classes ,that shit was like 600 calories burnt ! in that hour or so, intense as hell but i loved that after a few classes i could tell i was losing fat

I log my stuff and I try to burn 300 calories in about 30 mins.

If you want the simplest way to do cardio effectively, get a heart rate monitor (or use a machine that has one) and just make sure your heart rate is in the 150-160 range. When I was working out yesterday I ranged from 150 to 170 at one point. Just try to burn the most calories in the least amount of time.

If you really wanna burn fat, cardio sessions with this ECA stack - Wikipedia, the free encyclopedia

i don't go too slow or too fast.. but at a moderate pace where I'm able to continue on for 30 mins while sweating. I'm usually burning 335-350 cals in the 30 mins I'm on the cardio machine

been doing this for a while... to lose fat

of course resistance training + cardio + proper diet

Its 2 months into my cut and I haven't done cardio for shit. I've just been eating really clean and its working fine. I will be doing the grouse grind a lot though.

Cardio twice a week, not including my plyometric work out which is like an intense cardio workout.

Day 1:
- HIIT on the exercise bike. 1 min intervals for the first 15 mins and then 2 mins intervals for the next 15 mins. For a total of 30 mins.
- I stand up on the bike and pedal my ass off for the intervals.

Day 2:
- 5km run (at moderate pace) with inclines involved
- 20 "reps" of hill sprints