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'coz he makes more money working for himself and there are no head coaches interfering with his programs.

Just got a 15 month membership at some niiiiice gym bought for me.

It's sure as hell is going to beat training in my garage 4 times a week in minus tempratures.

Microcycle 1
Hypertrophy Phase
Session D: Upper

02/01/2009

Bench Press (70%RM, 1.5-2 minutes rest)
50kg x 10
60kg x 10
60kg x 10

With Bompa - the man who literally created the first effective periodizational model - conducting the experiment I'm pretty confident that all the exercises where performed with correct form. Bad...

First off, you must have read it wrong as 25kg is 55lbs, 20kg is 45lbs.

Second, I can't see a machine/rack only being able to handle 59kg/130lbs however as we don't know the machine, or it's...

http://books.google.com/books?id=3HNkMkJ9XOwC&printsec=frontcover&dq=serious+strength+training#PPA105,M1


Link should take you to 105.
107 has the method
109-110 are EMG chart results.

http://books.google.com/books?id=3HNkMkJ9XOwC&printsec=frontcover&dq=serious+strength+training#PPA105,M1


Link should take you to 105.
107 has the method
109-110 are EMG chart results.

He wants to increases his bench, but his main goal is overall hypertrophy.

Why do some people think that because you want to increase strength in one movement, that you have to switch your whole...

Calisthenics ftw!!!1one

Microcycle 1
Hypertrophy Phase
Session: Lower

01/01/2009

Back Squat (67.5%RM, 1.5-2 minutes rest)
50kg x 10
80kg x 10
80kg x 10

Short bouts of static stretching will increase range of motion, for those with extreme flexibility issues which should be addressed immediately, and inhibit neural mechanisms.

So if someone has...

Static stretch pre workout?

Baechle and Earle (2008) stated that static stretching decreases force production:

Behm, D.G., D.C. Button, and J.C. Butt. Factors effecting force loss with...

The same can be said for normal overhead presses:

You contradict yourself there.

Lacking flexibility is what makes people perform it wrong. You say lack of flexibility is bad therefore performing it wrong is bad.

Don't bother; once a week is far to infrequent.

Static stretching daily for 3x30 seconds is the ACSM (2006) guidelines.

More rapid increases in ROM can be achieved by stretching 3-4xday (Bandy...

No.

It's like every other lift; it's only bad if it's performed wrong. TBH I'm suprised the whole train of idiots sayin "zomg rotator cuff noes!!11" hasn't rolled through this thread yet.

http://www.exrx.net/WeightExercises/DeltoidAnterior/BBBehindNeckPress.html

The purpose of this study was to compare squat strength gains and volume components when resting 2 minutes vs. 4 minutes between sets over multiple mesocycles. After the first squat 1 repetition...

While on the subject of rest between sets, I think some of you may find this interesting:


Willardson. J.M. and Burkett. L.N. (2008). The effect of different rest intervals between sets on volume...

Microcycle 1
Hypertrophy Phase
Session B: Upper

30/12/2008

Bench Press (75%RM, 1.5-2 minutes rest)
40kg x 10
65kg x 10
65kg x 10