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Type: Posts; User: Kelei

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    Sticky: If you can only train 4 days per week I'd...

    If you can only train 4 days per week I'd recommend a 2 day split instead of a 3 day split.
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    Sticky: Lol I decided it was probably a bad idea on...

    Lol I decided it was probably a bad idea on second thought. New routine will be posted within the next 2 days.

    I still take it, I accidently left it out when I copy/pasted.
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    Sticky: Anti-extension abdominal exercises are ideal for...

    Anti-extension abdominal exercises are ideal for correcting ATP, in fact the simplest is isometric contractions, lie on the floor on your back and then contract your abs as hard as possible so that...
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    Sticky: It might only be a tear, they can be very painful...

    It might only be a tear, they can be very painful and involve a lot of swelling, I've actually experienced two abdominal tears, one of them kept me out of the gym for 3 weeks. Let's hope for the...
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    Sticky: Never under any circumstances should you...

    Never under any circumstances should you compromise your strength training for the sake of cardio, it's one of the worst mistakes you can make, the best approach is to keep training hard and reduce...
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    Sticky: In regards to hypertrophy the most important...

    In regards to hypertrophy the most important factor/variable is weekly volume. Intensity and frequency play very minor roles compared to volume.

    Generally speaking training each muscle only once...
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    Sticky: I'm dropping overhead extensions from the new...

    I'm dropping overhead extensions from the new routine I'll be posting soon. I've come to realise that overhead work is overrated and most of the long head growth supposedly associated with overhead...
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    Sticky: Frequency itself doesn't necessarily determine...

    Frequency itself doesn't necessarily determine how often you need to deload, rather it's determined by your average weekly/monthly training volume. 12 sets per week is 12 sets per week regardless of...
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    Sticky: PM for now, the guys can follow your log if they...

    PM for now, the guys can follow your log if they want to see what's going on.

    Personal preference and I don't think I'm alone in this, most people seem to prefer the push/pull/legs split. It's...
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    Sticky: I've made my way back to a push/pull/legs split,...

    I've made my way back to a push/pull/legs split, I've tried almost every split you could possibly imagine and this seems to be the split I keep returning to. I'm in the process of building myself a...
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    Sticky: I'd like to overhaul your diet and routine, give...

    I'd like to overhaul your diet and routine, give you something fresh, what say you? If you're willing to commit yourself to a new plan I'm certain we can snap you out of your current rut.
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    Sticky: It's fine.

    It's fine.
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    Sticky: I prefer strict form, concentration is very...

    I prefer strict form, concentration is very important for developing mind-muscle connection. The mind-muscle connection isn't broscience, it's a very real phenomenon. Concentrating/focusing on...
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    Sticky: Yes, AA is found naturally in eggs and meat,...

    Yes, AA is found naturally in eggs and meat, depending on BW I recommend 3-6 whole eggs and 250-500 grams of meat as diet staples.

    In case any of you are wondering my diet staples have always...
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    Sticky: I don't consider any of them to be ideal.

    I don't consider any of them to be ideal.
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    Sticky: AA increases protein turnover rates, EPA...

    AA increases protein turnover rates, EPA decreases protein turnover rates. AA will promote faster hypertrophy/atrophy, EPA will promote slower hypertrophy/atrophy.

    EPA is useful under some...
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    Sticky: Substituting problem exercises is the only real...

    Substituting problem exercises is the only real fix. Over the years I've tried many different exercises and form variations and some of them have bothered my joints/tendons while others have never...
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    Sticky: AA initiates the inflammation process, EPA does...

    AA initiates the inflammation process, EPA does the same but it's much weaker than AA, this is why EPA produces a net anti-inflammtory effect, it competes with AA. There's been far too much focus on...
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    Sticky: Dumbbell rows are fine, just try to limit torso...

    Dumbbell rows are fine, just try to limit torso rotation and make sure you let the elbows flare out to 60 degrees in order to target the mid back (rhomboids, mid/lower traps) rather than the lats....
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    Sticky: Pretty much, you can build big muscles using any...

    Pretty much, you can build big muscles using any reasonable rep range, what matters most is progression, you can get big by increasing your 5RM from 150 to 300 or your 20RM from 100 to 200 etc, it's...
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