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Protein ingestion prior to strength exercise affects blood hormones and metabolism.

Hulmi JJ, Volek JS, Selänne H, Mero AA.

Department of Biology of Physical Activity, University of Jyväskylä,...

I'm not going to spout off things that I've read online or in books like it seems most of these people are doing. Over the course of my training I have gained really fast and lost really fast. One...

****it

mon, wed, fri:

inlcine barbell bench (6,6,6,12)
flat bench flyes (6,6,6)
overhead press (6,6,6,12)
tricept extension (6,6,6,12)
chins ...

I want to see lots of opinions!!

mon, wed:

inlcine barbell bench (10,10,10,10)
flat bench flyes (10,10,10,10)
cable incline flyes (10,10,10,10)
weighted dips ...

is no one going to respond????

so far I see a couple problems. First, you should have a specific diet based on your own calorie needs. Second, where is your leg training. Protien is great and all but you need complex carbs in...

I am wondering if this is a good program or if I will be overdoing things. I designed this program myself and I want to gain mostly in the chest, back, and legs.. My arms grow fast no matter what I...

you may have previously strained a muscle in your neck, I did this a while back when doing squats and I got severe pain in my neck and shoulders, which led to a headache. You should practice caution...

1. Wheat pasta (low on glycemic index, with high amount of carbs/cals, and a good amount of protien)

2. Oats (same as above)

3. Eggs (goes without saying)

4. Chicken (low fat, high protien)...

I think you should seek immediate medical attention if you have never experienced a headache like this before. I had the same thing happen to me during squats. It is possible that it is just a...

I only have 6% bf and I have a six pack, but feel there is more to having a great mid section. For example, obliques make your abs stand out alot more. I had barely any obliques when I first began...

It is very important to train with a program that is geared toward the main type of fibers each of your muscle groups has. You can do this by taking 85% of your 1 rep max for a certain exercise...

Nice work on the arms! I say bulk up your chest, then cut.

Salt and pepper! Cotage cheese rocks on its own!!!!

Zerstoeren by Rammstein

To make gains in upper body you must incorperate alot of compound movements, such as squats, deadlifts, bent over rows, bench press, etc. These cause your body to mass produce HGH which allows for...

I have used www.nutritiondata.com to find alot of good information on dieting. I came up with a great meal plan, below is an example of one day's meal plan that I came up with using this site :
...