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Uhm...arent most of these studies done on obese individuals and diabetics? What's to say this would apply to trained and adapted individuals? Maybe insulin sensitivity has a certain frame of...

First post!

Back Day:

Weighted Wide Grip Chinups
2 Sets Bodyweightx10 (Warmup)
45x8 (Power)
55x5 (Power)

Hammer Strength Close-Grip Pulldowns

Try not to think in absolutes. These dieting guidelines are just for mere reference...obviously you know what's working for you and what isnt.

For example, when i was eating...

“A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze.” –Cus D’Amato ...

So, I've been on a pretty routine 3-4 week leaning out phase, and everything is going along pretty well, and today, i had a glass of milk, and suddenly puffed up with water under the skin. I...

Studies like this are just too narrowly focused. The body is a greatly adaptive unit. It will basically respond to what you tell it to..over time. So if you eat 50g every meal, every day for...

We have to consider the amount of glycogen that your body is getting from other sources in the absence of ingested carbs? If you're not going into complete keto, your body is still going to use...

Yeah it cant hurt. But I would stay in the 6-10 rep range instead of just 10. Mainly because primary compound muscles are built for power. Cheating a little on the form is ok, but you really want...

I guess it depends on your strategy, and how many carbs you're actually eating in those meals. It's probably advisable to start counting grams of carbs, or at least calories. Have some kind of...

The split looks good.

You can still do increase strength with hypertrophy. The goal would be to do 8-12 reps of something around your 70% 1 rep max and slowly progress until you can do more and...

Consider switching from power to hypertrophy. You're 14, and you're 6 feet tall, and you weigh 175. I would venture to say you are gifted hormonally. And at your age....well, you'll probably...

I would not recommend HIT for beginners simply due to the fact that you may not have the mind-muscle connection or stabilizing ability required to move that amount of weight in a perfect range of...

Hmmm would you consider splitting back and chest? Like this:

Chest/Traps/Abs
Bicep/Quads/Calves
Tricep/Shoulder/Abs
Back/Hamstring

Since you're building muscle while cutting, your current...

I think whether you need to do heavy ab work is pretty determined by your genetics. I do cable crunches, and leg lifts, but I don't really think it makes a huge difference until I get down to 7%...

Grew up in West burbs, lived in the city for six years, then moved to LA, and really started picking up new methods from some of the local private gyms out here. Did my personal training...

This probably depends on your intensity, or volume (how many sets/reps) you'd be doing. Chances are, at the beginner level, both will be pretty low. Twice a week weight training is probably going...

Well this might be just me, but if you look at this guy's writing style, you can tell hes of that "hardcore" camp of guys that thinks they're the baddest because they're super X-treme, and really...

I do bi/tri on same day during a hypertrophy phase. Keeps the blood in one area for that day. I think training should always be changing. 9 out of 10 guys i see start every chest day with the same...

5/week, 1.5-2 hours a day. I do love me my volume. But in general...most of my intensity is pushed outta me at the 1 hour mark. If not, I probably pussied out that day.

You don't have to get like crazy fat..but im pretty sure if you wanna grow past your newb gains, you're going to have to eat more. Stay in a manageable bodyfat range, and do micro bulk/cuts...it'll...