Newest Threads

★ * The Official Motivational Thread *

ssrank

172

2 days Cannonball 418 http://www.youtube.com/watch?v=RXjEvTKANCA here's my RL friend Stefan, world record holder in bench press, he inspired me to become a good bench presser! what do you think?

Need Some Advice !

Zachary

1

7 minutes Zachary 1 I am 16 years old and have been working out for about 2 and a half years, i have got some great results. But now i am having a big problem putting on weight, and gaining muscle mass. i go to gym every day of the week, except saturday and sunday. should i continue to go every day or should i change it up and have more rest days. also i need some help with a meal plan, i have a very low body percent fat and have trouble gaining weight.

my journal- pic/vids weekly

the1

100

33 minutes the1 1503 @swayz i agree, when i do inclines.. my upper chest really does take a beating, adding closegrip dumbbells really focus on my triceps though just the way i try to hold and press them. great for adding strength for your chest aswell

Too Much Complication

AustralianOak

1

36 minutes AustralianOak 16 Do you guys think that some people, when searching for the next best thing to get big; over complicate things. Do you think people over complicate things or that they are just trying do everything possible to get a better body. I know there is nothing wrong with research but there are so many conflicting arguments, high reps vs low reps etc. IMO it is best to know the basics and you will soon find what works best for you. what does everyone...

Please share best routines for Calves

trtomas

7

44 minutes AustralianOak 16 Hey i have problems with my calves to, mainly due to genetics. But i have been training mine with a normal routine twice a week and adding a bit in on the other training days if i have time (leg press calf raises are easy if you have a cable leg press). And recently i have started doing sprint training and i am seeing some results, so maybe get a good routine, add some more here and there and get sprinting :) - AA

Going on a Cut

Matt7

1

45 minutes Matt7 43 Ey up Chaps, Looking to go on a cut for the next few weeks - Could anyone reference any decent sites / existing posts to help out with Macro's etc? Any additional info would be great too. I'll probably keep you up to date day in day out on this. Cheers

protein sources: does it matter?

boettcherboy

5

2 hours varunj17 81 its a bloody rip off here in australia...i would have my own villa by now with the money i spend here on whey..;)

Multivitamin

Corkey

16

3 hours Corkey 108 yeah alex what im trying today is 1 multi and 2 omegas at breakfast and then 1 omega and 1 multi at midday, just to see how it goes

ALEX MULLER LOG**

alexmuller

15

3 hours alexmuller 232 Ill try, my partner spots me, so dont really want to ask a random lol

BEASTS

SRorhrbac0808

5

3 hours EFJK 1353 Doug Miller is natty, dude just has beastly legs! I think he's my favorite natural pro at this point.. http://www.youtube.com/watch?v=kLUPTizoE3w If he isn't in your top 2 after that video, something's wrong with you!

My 5/3/1 program log to fix my mistakes

varunj17

34

4 hours varunj17 81 I just started it this week...completed only two days: Squat and Bench press... As many people have said bt this program..that if you do it you need to " DROP YOUR EGO"..so its kinda starting almost from scratch...but I dont mind it as long as it keeps me focused, is intense and kills me by the time I finish the workout..plus I think 4 days suit me well..I had been working out for 5 days for far too long and think my body...

impressed with the regulars here

the1

19

5 hours Thor 1851 Haha, I was just browsing through them. Boy was I scrawny when I started. I'm going to have a nap, I'll see if I have time to put some together later.

*Motivational Quote Thread*

dwatson

179

5 hours Christf 2145 "Age wrinkles the body. Quitting wrinkles the soul." -General Douglas MacArthur

Julian Bakery - 0g/1g/3g Net Carb Breads

EFJK

8

7 hours EFJK 1353 Well I thought the same (about the pricing) until i saw that a serving is of course 1 slice and each loaf has 24 servings. So, with the higher price you also get more, which evens it out much better when compared to other breads

warming up/injury prevention etc...

Popeye25

8

7 hours Christf 2145 Definitely not a bad idea to warm up rotator cuffs. I've gotten close to big time shoulder injuries twice already, I'm not messing around anymore....

Christf Log...Gettin HYOOGE

Christf

23

7 hours Christf 2145 Well, I actually had more weight in my house than I thought. Now my problem is that I need to find a better box than my bench. The bench is right above parallel..not by much, but I still feel like I am cheating myself. So even though I used all the weights I could find today to squat, if I can find a box to go lower I won't use as much weight. My squat max almost exactly a year ago: 315lbs Day 3 - Max Effort Squat...

PHAT soreness

Rand

6

7 hours eknight 2485 Negative. Technically the human body doesn't produce actual lactic acid. It produces lactate, but even there, increases in lactate concentration doesn't result in DOMS or any kind of acidosis. delayed onset muscle soreness. Lactate can't donate a proton to create acid, thus the acidic form of lactate (lactic acid) isn't actually produced in muscle. That's a myth. -EK

Arm Explosion

BaiTu

8

9 hours BaiTu 288 Could you give me two to three sentences on why I should read that link? Because I've read most of it, and it is interesting, but I'm not completely sure what I should take away from it.

SHREDDING BEYOND MEER MORTALS

Dragonian

64

10 hours SRorhrbac0808 1948 beast!

Dwatson's Progress log with Layne Norton

dwatson

158

10 hours PittMuscle 906 This. Lol, how much we have to eat pisses me off sometimes! And nice progress DW! I just got the exact same Xtend in the mail yesterday haha I agree that the old one tasted better

Newbie Wants to Get Ripped! Tips?

new2shred

6

12 hours eknight 2485 Why not just follow the nutrition plan with Insanity?? No need to reinvent the wheel, and trying to combine too many different "programs" may be less beneficial. -EK

Overtraining

AustralianOak

24

12 hours JLC 3 Overtraining isnt something that happens after 1-2 weeks, it takes quite a while. Just like eknight says.

Injury Advice

AustralianOak

5

12 hours JLC 3 Do you have any inflammation? It sounds like your rhomboids or/and medialis marko arent strong enough. Good excercise posted by dragonian. When you feel up for it, do some "Urban presses", they are really good for your rotator cuff. You could do some stretch for your chest/should aswell, so your fascia won't get too used to the "tightness".

my body change along the years(3) photos

ys1337

30

12 hours ys1337 16 http://www.youtube.com/watch?v=mfILxHyQ2-k& just did my transformation video hope yall like it

The journey of Cannonball

Cannonball

116

15 hours Cannonball 418 training legs is obviously dangerous as FUCK!

MIND=BLOOOOOWWWWNNNNN!!!!!!!!

Swayz87

13

15 hours Swayz87 4002 Wearing a mouth piece to increase Flexibility..... http://gifsforum.com/images/gif/mind%20blown/grand/mindexploded.gif

different exercises to do for my back muscle

DFMaster240

13

15 hours alexmuller 232 Its not what I do. Im dong Layne Norton PHAT whih is a lot more volume. But im saying for a beginner like OP to build a good base by getting his pullups and deadlifts he is well on his way.

Cardio with Pro mask

xlGrimlx

7

16 hours Corkey 108 My bro trains with one for MMA/Muay Tai... He says its like training at 7000m altitude, and it gets you fuck fit fuck fast. Its basicly like training at altitude. I used one for waterpolo fitness and my fitness went through the roof But as brett said always have a partner coz passing out is always a possibility

PHAT progress PICS*

alexmuller

84

17 hours alexmuller 232 HAHAHA yeah they my leg day shorts. THey very stretch and dont restrict my deep hack squats and lunges.

I have a simple question !!

moke912

4

18 hours dwatson 6012 haha no prob bud

Skullay - PHAT Log

skullay

31

19 hours alexmuller 232 Yeah skully increase your carbs and protein and see how u progress and you can alter it from there on. Mine are: protein - 1.5g/ carbs - 2.5g/ fat - 0.7

2 questions

Kyle0910

16

20 hours Kyle0910 42 And any many I do have that doesn't go into savings for a car it goes towards rebuilt mass. But they are just excuses, I know.

Help with bulk

kailaad

4

21 hours alexmuller 232 Make sure you are hitting all your muscle groups once a week with 8-10 reps. Keep your cabs high and get 500 calorie surplus everyday. I would take a weigh gainer post workout to ensure you are getting your macros and calories in everyday. GOod luck

Motivational quotes

praveen530

7

1 day ronald001 1 Best Insipirational quotations are : “When you get to the end of the rope, tie a knot and hang on.” - Franklin D Roosevelt “Your attitude, not your aptitude, determines your altitude.” - Zig Ziglar “If you’re going through hell, keep going.” - Winston Churchill “The secret to success is to start from scratch and keep on scratching.” - Dennis Green

***Rohrbacher's Alpha Log***

SRorhrbac0808

81

1 day alexmuller 232 I have had a problem with my rotator cuff forever so any movement behing my back (pull ups, military press and skullcrushers) hurt like hell and im scared I damage it further. I use a EZ bar instead of a DB and I dont fell the pain, and I can really feel it working the short head of my tricep.

Question concerning calf growth

G3NGHIS

17

1 day alexbennett123 67 lately I've been doing standing calf raises and switching it out the next week with seated ones. Been seeing some decent growth. No measurements or anything though :(

Kroc Rows?

BrettDaniels

10

1 day Jusu 279 Need to get dat 225lbs dumbbell from somewhere... Or the bigger one mentioned in the article (300lbs).

2 year progress w/pics

OhhLoLo

29

1 day OhhLoLo 369 whatchu mean waste these genes ahhaha. was thinkin bout riding a bike very soon. i didnt cut but lost some weight (like everyone does) due to coming off cycle. i was eating heavily just didnt count my macros... thats the one thing i regret doing i could of probably increased my weight even more if i had counted. i added alot of strength to my lifts, which sticked, even if the weight didnt.

athletic movements

salvati5

2

1 day brian12 522 I like to add in walking lunges - just one set to failure at the end of legs training.. but that's about it

Super-Drop Set

Jake3Tears

5

1 day brian12 522 Sounds like it will give a great pump - but I wouldn't use super drop sets often - great to add in from time to time, but it's just a tool, not a permanent way of training.

PHAT

Kyle0910

15

1 day Kyle0910 42 Ok thanks. And yea I know I'm worrying too much but I just want to get everything right so I get the gains I can. I'm just a little concerned about that cause I don't eat as much as I'm supposed to cause I don't buy my own groceries due to the fact I live with my mom cause I'm 18 and work a minimum wage job and it's hard for me to eat right. And she doesn't make a lot of money so can't buy real good stuff I need.

jump rope

bosssantana

11

1 day Wbauman 1 I jump rope as hard as I can go for a minute the rest a minute. I do this for a total of 10 min and feels like my heart is gonna explode.

can someone combine ?

moke912

5

1 day BrettDaniels 223 Simple Answer. Yes. The best workouts are the ones that have different exercises for different types of strength. IE Explosive, Overload, Volume, Speed. I would say center your workouts around compound lifts, and then supplement with some isolation. I made the mistake of doing way too much isolation so I try and push everyone towards compound centered workouts. Get the best of all realms of life and ye shall reap the rewards.

Really Confused about which Routine to do

Maqsood27

7

2 days haole 402 You might not need to eat more than you already are...2900 calories for a 155 pounder sounds about right for a bulk. Give or take, depending on your daily activity levels.

Phat Abs/Forearms

sweatorgohome1

4

2 days alexmuller 232 No problem.

decline bench press can cause heart attack

axl

10

2 days alexbennett123 67 fucking idiot. I see people doing the stupidest shit in the gym everyday and I don't walk up to them and tell them what to do. It's their body, if they don't want to do any research on how to train correctly then fuck em.

Pro-Hormones

Corkey

30

2 days PittMuscle 906 Haha no, just that the higher quality companies are finally starting to produce it more. Most only went with pill form. The best one I know is about to be launching that and a shit ton of blends.

no incline for phat

bosssantana

15

2 days bosssantana 73 nicee as soon as i go to the new gym im most likely will do phat , maybe i will do what you did first have to see how it all goes

Cutting and cant loose the lower ab fat

mastamuffin

14

2 days mastamuffin 19 Thanks for all the help EK and others who posted! Ill keep at it and up the cardio and post pictures in a few weeks. Ectomorph94 - thank you sir!

A little motivation Ladies!

kperez01

3

2 days SRorhrbac0808 1948 yeah!