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    I would significantly increase the frequency of...

    I would significantly increase the frequency of everything, in particular the muscles you want to focus on. 2-3 times a week. Split the chest work in half and start doing it 3 times a week. Or...
  • For the people who the program is designed for, I...

    For the people who the program is designed for, I think going from not lifting, to performing chin/pullups, deadlifts, and the Ripp power cleans will be just fine for the upper back. It was a bit...
  • Thread: DUP Program

    by NZninja101
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    170

    It depends mainly on two things. 1) Are you...

    It depends mainly on two things.


    1) Are you capable of progressing weekly? DUP on a weekly setup, (which it probably has to be to be considered daily undulating periodization), is good for...
  • I think there is something to be said for at...

    I think there is something to be said for at least a marginal benefit of higher reps than 5. If volume is matched between more sets of lower reps, (6 sets of 5), versus less sets of higher reps, (3...
  • Supersets are great when you do them right. Some...

    Supersets are great when you do them right. Some people think that a superset involves hitting the same muscle with different exercises, but that's actually called a compound set. Supersets involve...
  • The latter. You're doing more work with longer...

    The latter. You're doing more work with longer rest, (more weight for more reps), but your heart rate is elevated slightly higher with shorter rest. So each option has benefits to the point of them...
  • The thing about being a novice is that you don't...

    The thing about being a novice is that you don't have to train that specifically to get good results. Benching and rows, for a guy who's got no experience in the gym, will do just as much for arms as...
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    169

    It's probably not the best idea. If you like...

    It's probably not the best idea. If you like training certain muscles in a certain structure, then that's generally fine and not something which needs to be heavily manipulated. But think of it like...
  • The way you structure your routine is generally...

    The way you structure your routine is generally just the method of getting the work in. And doing the right amount of work is far more important than the structure of it so long as there isn't a...
  • IIRC it is actually Stronglifts that asks you to...

    IIRC it is actually Stronglifts that asks you to start with the bar, not Starting Strength.


    Is it a good idea? Ah, maybe. It really depends on the individual, the movement, and how the movement...
  • Insufficient ankle mobility. Your shins come...

    Insufficient ankle mobility. Your shins come forward and your heel leaves the ground, (or even just drifts slightly to the point of most of the weight being on the front of your foot) = insufficient...
  • Find a way to train with as much range of motion...

    Find a way to train with as much range of motion as you can do without any pain. Retract your scapula, tuck your shoulders back, bring the bar to your upper chest, but not so high as to make your...
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    Damn. That's truly elite right there

    Damn. That's truly elite right there
  • It's just his bone structure. His commitment to...

    It's just his bone structure. His commitment to ab training and good ab development don't thicken his waist, it's his hip bones vs the width of his shoulders. His FFMI is probably like 22.5.



    ...
  • If you follow the program the way you're supposed...

    If you follow the program the way you're supposed to, adding 5lb to your squat every session and 10 to your deadlift, you should be squatting 105kg and deadlifting 110kg in 6 weeks. And if you can't,...
  • People don't think about the differences between...

    People don't think about the differences between somebody being natural, and a physique being obtainable naturally for themselves. Maybe Christian Guzman is natural. It wouldn't be ridiculous if he...
  • The thing about lifting when you're a novice is...

    The thing about lifting when you're a novice is that you don't need very much stimulus to progress, and to progress optimally, you don't need a lot of work initially. The one problem with BLSS is...
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    165

    ^^^All of this. Thinking about volume in its...

    ^^^All of this.

    Thinking about volume in its most practical definition, and it should be the number of sets, keeping in mind the difficulty of each set.


    I just want to give some input on...
  • A variety of rep ranges is best. There's no best...

    A variety of rep ranges is best. There's no best single rep range for building muscle, unless that rep range is 4-15.
  • Replies
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    I guess you missed the part where the last reply...

    I guess you missed the part where the last reply in this thread was 13 years ago.
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