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    Eat. A lot. Eat like the weight you want to be....

    Eat. A lot. Eat like the weight you want to be. hehe.

    No, in all seriousness, you should be in a surplus of 500kcal from your maintenance requirement. You should find out what this is.

    You...
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    perhaps. The body has been shown to adapt fully...

    perhaps. The body has been shown to adapt fully after 6-8 weeks, so that would be my criteria for periodisation :)

    sel
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    no problem. If you want to increase your...

    no problem. If you want to increase your knowledge go on an anatomy course. Really opened my eyes and you realize how many of those "big guys" in the gym really don't know their own bodies!

    sel
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    Which side to you use first on one arm exercises?...

    Which side to you use first on one arm exercises?

    sel
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    keep upping poundages on a regular basis, and...

    keep upping poundages on a regular basis, and change your routine every six to 8 weeks

    sel
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    The shoulder is a joint, not a muscle. The...

    The shoulder is a joint, not a muscle. The deltoids, pectoralis and various muscles in the back all move the arm, which forms the shoulder joint when connected to the torso. There is also a...
  • Thread: Shred Biceps

    by selector
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    A huge part of bodybuilding is posing...

    A huge part of bodybuilding is posing correctly.....
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    Try 45 minutes 4 times a week. Cardio is boring....

    Try 45 minutes 4 times a week. Cardio is boring. Period. It depends how desperate you are to get sliced my friend. Use intervals as well as LSD (long slow duration) to keep frying calories. ...
  • Start off with a full body workout 3 days a week,...

    Start off with a full body workout 3 days a week, 3 sets 8-12 reps

    Squat
    Deadlift
    Bench press
    Bent over rows (wide and narrow)
    Overhead press

    add in:
    Chins
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    Looks ok. If you are well conditioned you won't...

    Looks ok. If you are well conditioned you won't over train lifting like that; there isn't enough volume on each muscle group. Wouldn't recommend this for a newbie though, have you seen a newbie try...
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    In reverse order, my guess (which i am not great...

    In reverse order, my guess (which i am not great at) would be between 14 and 16 % bf.

    The rectus abdominis becomes visible in a relaxed state approaching and around 10% (depends where you are...
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    Post your current workout programme sel

    Post your current workout programme

    sel
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    Agreed. sel

    Agreed.



    sel
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    That's fine. Good age to start lifting sel

    That's fine. Good age to start lifting

    sel
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    Didn't clock that he was 16, my bad. I simply...

    Didn't clock that he was 16, my bad. I simply adjusted what he was trying to achieve. With a 5 day split and a fair bit of volume, I worked to a similar regime.

    I firmly believe people do not...
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    Keep workouts fresh. Try not to lift weights...

    Keep workouts fresh. Try not to lift weights after intense/prolonged cardiovascular exercise, as your muscle glycogen will be depleted. After weights is much better, but in this case try to...
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    To the OP, PM me with some slightly more specific...

    To the OP, PM me with some slightly more specific goals and stats, and I will write you a programme. Plus, I would be happy to sort a diet for a sufferer of type 1 diabetes, if you like :)

    sel
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    I'm not miffed. I'm very well informed. ...

    I'm not miffed. I'm very well informed. However, as far as you're concerned I'm not so sure; clearly expressing that you "do not know of a lunge exercise that doesn't primarily work the quad". I'm...
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    Are you mad? Surely you are aware that compound...

    Are you mad? Surely you are aware that compound exercises are far more effective in this case? I can see your point that dumbbell press (I assume that's what the OP is referring to) is a similar...
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    Actually, quads are synergists in this case, as...

    Actually, quads are synergists in this case, as they extend the knee (and rec fem flexes the hip; irrelevant), glutes and hams together are the agonists in lunges, as they extend the hip.

    sel
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