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Type: Posts; User: Kelei

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    Sticky: Why would you want to waste time "maxing out"...

    Why would you want to waste time "maxing out" now? Your goal for the time being should be increasing your BW without allowing your BF% to get out of control, you're already lean enough to start...
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    Sticky: If you're lean and your measurements (arms,...

    If you're lean and your measurements (arms, chest, thighs etc) aren't getting bigger then it's definitely time to increase your BW otherwise you'll be going absolutely nowhere, your body will simply...
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    Sticky: You need to increase your BW, your body will only...

    You need to increase your BW, your body will only hold so much muscle mass at any given BW and right now you're pretty much at that limit. Bulk until you've added 10 pounds and then recomp until...
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    Sticky: You can't take nitric oxide directly, it's a gas...

    You can't take nitric oxide directly, it's a gas produced in your body from L-Arginine. Nitric oxide boosters usually include L-arginine, some people seem to believe that supplementing with...
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    Sticky: A common misonception is that acute protein...

    A common misonception is that acute protein synthesis is the only thing that matters when in reality it's your chronic protein synthesis/breakdown ratio that matters most in the long run. The...
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    Sticky: Your form is fine, try using a slightly wider...

    Your form is fine, try using a slightly wider stance and see what it looks like.

    It's not entirely irrelevant, just not as important as we once thought.
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    Sticky: Weekly volume is what matters most, not volume...

    Weekly volume is what matters most, not volume per session. Compare the following:

    - 12 sets per session, 1 session per week
    - 6 sets per session, 2 sessions per week
    - 4 sets per session, 3...
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    Sticky: Plateaus are usually caused by weight/nutrition...

    Plateaus are usually caused by weight/nutrition issues, for example if you're currently sitting at 10% BF or less you're simply not going to be able to add more muscle to your frame without allowing...
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    Sticky: Practically useless if your diet already contains...

    Practically useless if your diet already contains plenty of leucine. I always get a lot of messages asking about post workout shakes so perhaps I should talk about it here.

    Firstly I don't believe...
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    Sticky: Switch over to the new routine. Looks fine to...

    Switch over to the new routine.

    Looks fine to me, the sled drags are probably unnecessary.
  • Deadlifts primarily train the hamstrings, glutes...

    Deadlifts primarily train the hamstrings, glutes and lower back, not the upper back which is what most people are referring to when they say "back". True upper back exercises are vertical pulls,...
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    Sticky: Keep performing reverse hypers, stretch your hip...

    Keep performing reverse hypers, stretch your hip flexors and lower back (lying hamstring wall stretches are also a great lower back stretch), stretch the thigh adductors, perform anti-extension...
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    Sticky: If you want to perform bench press for your...

    If you want to perform bench press for your triceps you should use a close grip (shoulder width or very slightly wider) and perform only the top 1/2 or 1/3 of the ROM, you can set some safety bars at...
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    Sticky: He's talking about force vectors, moment arms...

    He's talking about force vectors, moment arms (levers) and mechanical advantages/disadvantages, then he's simply jumping to conclucions because he only knows half of what he's talking about. He's...
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    Sticky: http://www.youtube.com/watch?v=XowKMitOVNc ...

    http://www.youtube.com/watch?v=XowKMitOVNc

    Hyperextensions are a suitable alternative if you can't get the RDL to feel right.

    The more advanced you are the longer it takes to recomp, more...
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    Sticky: Your relative (pound for pound) strength is...

    Your relative (pound for pound) strength is impressive due to neurological strength adaptions but the muscle mass gains aren't going to reflect your strength levels until you increase your BW.
    ...
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    Sticky: There's another stage/catergory beyond advanced...

    There's another stage/catergory beyond advanced although I never speak of it, beginner/intermediate/advanced/elite. It's not possible to write a generic routine for an elite lifter, their routines...
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    Sticky: http://www.exrx.net/Articulations/Shoulder.html

    http://www.exrx.net/Articulations/Shoulder.html
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    Sticky: Dips and flat bench are interchangable.

    Dips and flat bench are interchangable.
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    Sticky: Looks fine, flat bench press and dumbbell flyes...

    Looks fine, flat bench press and dumbbell flyes are all you need to build an impressive chest. You only need to come 2/3 of the way up during dumbbell flyes, there's not much tension on the pecs...
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