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how much carbs can i put in ?

what about the pcf ratio ?

a minimum of how many calories to avoid catabolism ?

isn't wider better for taking the triceps out ?

anyway im using 2 high chairs for my dips at home. hand to hand is 29" wide. how wide is yours ?

i measured the cybex dip station at my gym...

i think i can press heavier with hammer grip.

is it because of the triceps involvement ?

1) dumbbell shoulder press - left arm posterior delt hurts when i try to straighten out to almost lock out position

2) dumbbell shoulder press - left arm posterior delt hurts when i dismount...

i find that if i do deadlifts first, it screws up all my other exercises.

today i tried doing deadlifts last, and i only did 1 rep less than my previous session where i deadlifted at the start.
...

the stick is metal, but thats not the point.

the point is those 22 pound plates are 10" in diameter.

i dun wanna end up buying them and end up having my forearms banging against the plates when...

im thinking of getting my adjustable dumbbells up to 88 pounds each, using 4 x 22 pound iron plates.

im basically using them for dumbbell bench presses and rows.

anyone doing this or done this...

the pwo equation is 0.5 carbs and 0.25 protein per lb bodyweight.

but should workout length/intensity be taken into account and adjusted accordingly ?

legs day same as shoulders day ?

1 hour...

i recalled an issue of Men's Health saying 6-7 fruits a day for a weight lifting person.

i've lost the source, but besides the vitamins and minerals, is there anything more to it ?

Also, im not...

evening/night lifters - can u sleep well after workout ?

for me strangely its only on chest/shoulders day.

i sleep like a baby on legs/backs day.

is there some scientific reason behind this ?

2 on gd days, 1 on bad days

i searched "2 split" but their 2 split is totally not what im talking about.

i mean basically in my case...something like...

Sunday
Legs/Back

Thursday
Chest/Shoulders

most of u guys here lift weight minimum 3x a week, which makes the most sense (legs/back/chest), but obviously due to personal schedule, i can't make it to the gym 3x a week.

though at home i...

im trying to put on 16lbs on this bulk phase, i intend to eat very very clean and i have been lifting past a year now, so i dun think im eligible for "newbie gains". 5'9 140lbs if it matters.

Can...

Theoretically ur shoulders are a small muscle group and it recovers faster than say ur legs, and can afford to be whacked twice as much.

But putting theory aside, is there any effectiveness ?
...

ever since i changed from bb to db, i've never looked back

how can u guys who don't squat becos of knee problems be able to do lunges ?

i'll end up limping after doing 1 set of lunges. i think they are worse on my knees than squats.

but my deadlift is...

i'm one of them. my knees just doesn't like it. sharp pain in right knee so its totally not worth it.

what do u guys do for legs then?

im gonna try hack squats (aka deadlift w barbell behind...

yates row :D
http://www.youtube.com/watch?v=yqsfLT7Gj-Y
http://www.youtube.com/watch?v=dNxZmvOdl5Q

haha i love the bgm in those gyms.

the rom is quite short though.

so this yates row...

well i started bulking from 140lbs 13%bf

3 months later im 156lbs 20%bf

is it just me or am i feeling damn fat ?

2 split feels quite slack honestly, but then 3 is too much.

i wanna know...