Ask iSatori -- Q&A with Team iSatori

[ExtremeOne74]

Triceps. You have all done a standard skull crusher. All have probably done a seated overhead extension where you use one db and extend overhead with both arms at once. Try combining the two. Lie on a flat bench with head hanging slightly off while looking back. Using a single dumbell lower weight under bench/head then smoothly extend weight straight back. Key word is straight or even slightly up a bit. Definitely not down. Resist gravity on this one.

[thebigzakbowski]

question for you guys. On bench and bicep curls anterior delts feel sore before the target muscles do. Is my grip or form off?

[ExtremeOne74]

question for you guys. On bench and bicep curls anterior delts feel sore before the target muscles do. Is my grip or form off?

My guess form. Regardless of grip I only feel any curl in bis. My suggestion? Lighten up the weight, slow the negative down, and squeeze each rep for a two count. When I say "reduce the weight", I seriously suggest cutting in half. I typically only use between 35 to 85 pounds on bb curls depending on the exercise and order.

[thebigzakbowski]

My guess form. Regardless of grip I only feel any curl in bis. My suggestion? Lighten up the weight, slow the negative down, and squeeze each rep for a two count. When I say "reduce the weight", I seriously suggest cutting in half. I typically only use between 35 to 85 pounds on bb curls depending on the exercise and order.

Thanks bro

[Sean26607]

3 day lifting crew checking in.

I need more cardio, and stop making busy-ness excuses for not doing it

I train 3x a week and just do the cardio post weights at 30mins.

[InfiniteRecomp]

No weights today. did 35minutes on the bike. Not trying to do HIIT. My CNS gets enough stimulation M-W-F.

I need to do 20-30 post weights and 45 T-Th. Going to restart the 8wk Hardcore Reboot in about 10 days, cardio every-dan-day (not that I ever did, but gotta commit). Countdown to leg press!!!

[ExtremeOne74]

No weights today. did 35minutes on the bike. Not trying to do HIIT. My CNS gets enough stimulation M-W-F.

I need to do 20-30 post weights and 45 T-Th. Going to restart the 8wk Hardcore Reboot in about 10 days, cardio every-dan-day (not that I ever did, but gotta commit). Countdown to leg press!!!

I feel like you've been "talking" about doing cardio consistently for months now. Lol. Stop talking and start doing!

[InfiniteRecomp]

hahahaha. Yeah, you're right. I gotta get my head right. If I say it enough, it will happen. Not "I need to" but "I'm doing!!!" I'll let you know what happens tomorrow. Got one day in.

[ExtremeOne74]

Happy Friday. I get to pick out grout for 4.5 baths tomorrow. Yippee. Sigh......

[alicat32]

Happy Friday. I get to pick out grout for 4.5 baths tomorrow. Yippee. Sigh......

That's a lot of grout Do you have to match colors?

I am going to hit chest this weekend for the first time in a couple of weeks. I know I will have to take it easy (just got a shot in the shoulder), but looking forward to tackling the bench again. I plan on going a little light, and concentrating on good form. In the past I would try to go too heavy and my form would break down, and I ended up using too much anterior delt. I looked a few posts up at your suggestion Extreme. Thanks!

[ExtremeOne74]

Yes. Had to match colors. All finished. I think I missed my calling. Interior decorating. Next week meeting with the stereo/Hi fi guy. Super pumped for that one.

[ExtremeOne74]

Happy Monday everyone.

[InfiniteRecomp]

And to you as well sir.


Did they have you pick sealer as well? We didn't find out until months later that the builder does not 'seal' the grout. WTF?!?! How would I know that grout doesn't do it all? Makes no sense to me.

[Sean26607]

And to you as well sir.


Did they have you pick sealer as well? We didn't find out until months later that the builder does not 'seal' the grout. WTF?!?! How would I know that grout doesn't do it all? Makes no sense to me.

Our didnt come sealed. I sealed it, didnt like it and had professionals do it. The pro's did it and some of our grout in the mud room and downstairs bathroom was eaten up. The builder came back out and repaired it due to crappy workmanship. I wish we were able to choose the color of the grout.

[ExtremeOne74]

Our' s is sealed. Last night met with electrician. Tonight is light fixtures. Thursday is audio. Looking forward to that one. Plan on doing some cool custom things

Struggle to meet protein demands? Try adding several scoops of aminogro to jug of water and sip over the course of the day.

[InfiniteRecomp]

Are you hiring all the people yourself, or going through a builder or GC? sounds like some custom stuff going on.

I'm so very glad I prewired my living room, but if I had to do it all over, I would have prewired my upstairs family room as well; and I would have finished out the garage with insulation and extra outlets. Paying for it now. Will be great when it's done though.

Question about 'sipping over the course of the day' - would that be less effective than increasing some protein at meal times, every 3.5 hours or so? Anything about that 'refractory period' Layne speaketh of?

[ExtremeOne74]

Everything is through the builder. Yes, lots of custom work and upgrades being done. We figure we are going to be there for awhile so may as well do it right.

Ideally eating quality protein every few hours is best. But not everyone has that luxury.

[InfiniteRecomp]

Sorry - I should have clarified. Not meaning whole foods, and sounding anti-supplementation. Far from it. I'm all for AminoGro. I meant the timing versus having a good amount spaced out after 3-3.5hours - even drinking your protein for convenience - versus sipping for an extended period. thoughts?


And it sounds like on heck of a builder. I feel the same way - make it yours and make it comfortable, the way you want. Goes much further for your happiness thand worrying about ROI down the road. It's only money anyway. I'll just go make more

[ExtremeOne74]

No. You were clear. I understood. Eating every few hours or even a shake is best. Sipping cab help those who don't have luxury of eating every 3 hours....Or even for those who do but are looking for even more.

[InfiniteRecomp]

word. thanks for the advice - as always.

[ExtremeOne74]

Your welcome. Want to bomb the medial head of delts on your quest to get nice, round caps and be wider? Try this. Run up and down rack with db lateral. Full reps into half reps into reps where you are barely moving the weight.

[InfiniteRecomp]

Will try that for sides. Working on popping those rears first.


wait, that didn't sound right

[ExtremeOne74]

Will try that. Working on popping those rears.


wait, that didn't sound right ������

The medial head is the side, not the rear. The rear delt is the posterior delt. To blast those try this. Reverse pec 3 ways. Do ten reps seated with hands on handles facing each other. Then immediately stand up lean forward with chest on pad and head down. Grab handles on top and do 10 reps. Then in same body position but reverse hands so palms are out do ten more.

[ExtremeOne74]

Happy Friday everyone! And Happy Mother's Day to all the moms out there. I'm looking forward to a contractor free weekend. Met with audio/Hi fi guy last night. Tonight will be a giant home cooked meal. Main course will be a pound and a half of Chilean sea bass. Early tomorrow morning I'll blast legs and take a spin class. Going home to see mom and then church and sushi. Sunday morning is back and bis.

Anyone have any topics they want to open for discussion?

[InfiniteRecomp]

Bring your mom some sushi. Now that's an edible arrangement!


Can't think of any nagging topics.

How about simple, inexpensive prehab tools (or safety tools/accessories) that everyone should have? Forget the pricey shirts and shorts. Spend the $$ on stuff that may save your quality of life.

[ExtremeOne74]

Do you mean like a rumble roller, massage ball, stretching bands, etc?

[InfiniteRecomp]

Yes. One can go nuts buying all kinds of stuff. And then some people don't think about investing in any. What should someone at least minimally have on hand?

[ExtremeOne74]

Attention. All you flat butt girls out there. Keep doing your jump squats, kick backs, step ups, bodyweight lunges. Your butt WILL NEVER GET ROUND. You need to put some weight on the bar and do set after set of deep squats. Don't be afraid to add enough weight so that you can barely grind out 8. It's crazy. What's the definition of madness? Doing the same thing over and over expecting different results. End rant. Carry on. 😃

[alicat32]

Attention. All you flat butt girls out there. Keep doing your jump squats, kick backs, step ups, bodyweight lunges. Your butt WILL NEVER GET ROUND. You need to put some weight on the bar and do set after set of deep squats. Don't be afraid to add enough weight so that you can barely grind out 8. It's crazy. What's the definition of madness? Doing the same thing over and over expecting different results. End rant. Carry on. ������

<---- this girl squats

[ExtremeOne74]

That's because you're smart. I'm sure you know exactly who I'm talking about though. Every gym has them.