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Nice Parallel Squats, Good Form.

The only thing i can see (and i can't really tell by watching the video), is that you are looking upwards instead of looking straight foward.

Keep your head...

I'm shooting for that then ;) thanks !

Thanks for the feedback, i guess i'll go for about 15 g only on training days then.



The problem is that here in Portugal supplements are WAY expensive. I'm getting this 100caps of BCAA's for...

Either way ... witch one ? ;P

I recently bought 100 caps of bcaa's with this composition :

L-Leucine ---------- 500 mg
L-Valine ------------ 250 mg
L-Isoleucine ------- 250 mg
So each capsule has 1 g.

So i've been...

Well, on workout1 each muscle group is worked each 3-4 days

On workout 2 each muscle group is worked each 2-3 days

I'm going for a higher frequency split and i'm in doubt on witch one to chose.

WORKOUT 1

Day1:Chest/Shoulder/Tricep
Day2:Legs/Calves/Abs
Day3:Rest
Day4:Back/Biceps/Forearms
Day5:Repeat

Well, i am in a time of my life where i'm getting really busy. I wake up at 7am and only get home by 8pm, by the time to go to the gym.

I carry protein shakes and other stuff for eating, but ...

I change my workout everymonth. I give each workout program a 4week chance. Past months i've tried a 3-day split ; 4-day ; 5-day ; HST ; Upper body/Lower body split... And right now i'm looking for...

You're right dude! A muscle that has an important play on arm's thickness is the Brachialis, that is often ignored.

Good exercices for this muscle are:
Reverse Curls, Reverse Preacher Curls,...

The RDA of calcium for an adult is 1000mg, i think that for us, bodybuilders, 3000mg should be the max you should take. So spread it for your meals as much as possible.

Calcium excess causes...

I doubt anyone could do that without getting crushed by the bar ! =\

My favourite are Wide-grip lat pulldowns.

Why not a 3-day split?

Monday: Legs/Abs
Tuesday: Cardio
Wednsday: Back/Biceps/Forearms
Thursday: Cardio
Friday: Chest/Tricep/Shoulders
Saturday: Cardio/Rest
Sunday: Rest

Both work. 3-days split are exelent, as well as fullbody routines.

Since you've been doing 3-day splits why not going for a fullbody routine for a change ?

IMO, reps are a little to high. Unless you are doing THE 20 reps squats (with rest-pause), witch is impossible to do 6 sets of them :P You should go for a 6-12 range.

Volume is a bit high too. I...

Chest/Shoulders/Triceps

Flat bench press 3@6-8
Incline bench press 3@6-8
Skullcrushers 3@6-8
Close grip bench press 3@6-8
Military Press 3@6-8
Lat raises 3@6-8

Back/Biceps

That's a good question, but i belive no.

Let's say, when you ingest protein, no matter what source, protein is going to be broken down in aminoacids. There are only 23 different aminoacids, and i...

Depends on many factors.

If you are still training it will take you WAY longer.

When i got a tendonitis in my shoulder, I had to stop for 2 weeks (only training legs), having an...

That's called voodoo nutrition.

Having protein/carb meals and protein/fat meals seperated, because it was belived that eating carbs and fat at the same time would store fat easier. But that was...