Kvkx's Help thread - For Mid-advanced questions, ask here

[kvkx111]

Well seeing as their is already two noob help threads, this one is for mid level to advanced questions.
IE "Been working for a year and stuck not making any more gains, need a new advanced work out." Or "I hit a dead end on bench, dead, squat etc. and need help." Or more advanced diet questions, although I'm a little more alternative in that area.
Or if you have a noob question you have not had answered yet you can ask that to.

So Ask away!

PS: My dads a doctor, and I've been BB'ing for about 1.4 years so I know at least some what, what I'm talking about. Also I have a NASM trainer cert.

[_Bladen_]

I'll ask me question again


How can I best manage the corisol rebound when cycling SHBG levels during PCT?

[OoFaP]

My biceps just won't grow. I do biceps after back so instead of being able to curl 30 pounds in each arm( I know not a lot) I can only do about 15-20 for 10 reps. Would I be better off doing 20 pounds for 10 reps or going up to 25 and doing like 4-6 reps? I'm trying to gain size.

[OoFaP]

Originally Posted by _Bladen_

I'll ask me question again


How can I best manage the corisol rebound when cycling SHBG levels during PCT?

I don't think anyone in the teen section will know this. You should ask somewhere more advanced(and not the advanced teen section which is even less advanced).

[_Bladen_]

Originally Posted by PaFoO

I don't think anyone in the teen section will know this. You should ask somewhere more advanced(and not the advanced teen section which is even less advanced).

I know, im just playing


But as far as your question goes...


Look on the bb.com main webpage for a periodization chart and different rep ranges per weeks. Had it a bit ago, great little piece of info to have.

[kvkx111]

Originally Posted by _Bladen_

I'll ask me question again


How can I best manage the corisol rebound when cycling SHBG levels during PCT?

Sorry should have said in the first post no steriod questions, seeing as it's against the rules.

Originally Posted by PaFoO

My biceps just won't grow. I do biceps after back so instead of being able to curl 30 pounds in each arm( I know not a lot) I can only do about 15-20 for 10 reps. Would I be better off doing 20 pounds for 10 reps or going up to 25 and doing like 4-6 reps? I'm trying to gain size.

How many times a week do you work back? What does your routine look like?

[_Bladen_]

Originally Posted by kvkx111

Sorry should have said in the first post no steriod questions, seeing as it's against the rules.

Its not a steroid question!! Its a cortisol question


Anyways ill rep ya when I recharge for the good deed of posting this, expect a ton of moronic posts though. I have a feeling with two of these on the main page every idiots going to make one.

[OoFaP]

Originally Posted by kvkx111

Sorry should have said in the first post no steriod questions, seeing as it's against the rules.



How many times a week do you work back? What does your routine look like?

Once a week with biceps.

I do

Dead lifts 3x10
Pull ups 3x10
Vertical Rows 2x10
Horizontal Cable Rows 3x10
Chin ups 1x10

Alternating Dumbbell curls 3x10
DB preacher curls 2x10
Hammer curls 2x10

[GermanBB]

finally a help thread that i actually support

[shay14]

Bro, im 6'4 same as you, now im 181 pds, i was 147 pounds 8 months ago YES ! im tryng to reach at least 210 pounds by november, do u think it is possible ?

[kvkx111]

Originally Posted by PaFoO

Once a week with biceps.

I do

Dead lifts 3x10
Pull ups 3x10
Vertical Rows 2x10
Horizontal Cable Rows 3x10
Chin ups 1x10

Alternating Dumbbell curls 3x10
DB preacher curls 2x10
Hammer curls 2x10

Alright, number one 10 reps is way to many for dead lifts and 3 sets once a week is not enuff. I'd recommend for dead lifts number 1 take a week off from dead lifts to give you back a chance to recover and be ready for a harder work out.
Then for your next dead lift work out do 5 sets of 4-6 reps as heavy as you possibly can while keeping decent form. And every third week just do one set of a little less (not much less) weight for as many reps as you possibly can, a blow out set so to speak of 10-15 reps. Also switch up dead lifts by some times doing them before every thing else, and after every thing else.
Number two: Go ahead and do pull ups first of you want but make sure they are wide grips, and try doing weighted pull ups.
But after that try this instead of what you're doing:
Barbell rows 4-6 reps 5 sets.
T-Bar rows 4-6 reps 2 sets. (Remember this is all as heavy as you possibly can, cheat a little if you have to.)
1 arm rows 4-6 reps 2 sets.
Lat pull downs 8-10 reps 2 sets.
Rep out on any of the following: Cable rows, lat pull downs, or pull ups.

Bis.
2-3 sets standing one arm preacher curls. (If you have to do less then 20 lbs don't do them you arms already to tired.)

Then at least 3 days from the above work out have separate arms day.
Do bis, and tris, in the same day, a I'd recommend a routine like so:
As HEAVY AS YOU POSSIBLY CAN standing alt hammer curls you should be doing at lest 40-45 lbs cheat some if you have to 2-3 sets, 4-6 reps.
Seated Alt curls 4-6 reps 5 sets.
Standing concentration curls 5-8 reps 2 sets. (No rest, in between sets.)
Tirs:
Close grip bench 5 sets 4-8 reps.
Weighted dips 4 sets 5-8 reps.
Standing over head ext. 3 sets 5-8 reps.
Rep out on dips. Or assisted dips.

On arms day switch bis/tris IE one week do bis first, next week do tris first.

Also for dead lift do not use straps as this will help build up your arms faster, esp if you are natural.

[OoFaP]

So would you recommend doing chest and back on one day so that I can do bi's and tris on another day?

[kvkx111]

Originally Posted by brighteyes

finally a help thread that i actually support

Thx man.

Originally Posted by shay14

Bro, im 6'4 same as you, now im 181 pds, i was 147 pounds 8 months ago YES ! im tryng to reach at least 210 pounds by november, do u think it is possible ?

Depends you have a lot lighter bone structure then me I was about 190 when I started even with almost no muscle I weighed 190-200, so it was a little easier for me.
It also depends on your routine? Do you have a lot of heavy compounds? Are you eating a **** load? Is it clean food? Do you do a lot of cardio, IE run a lot?

[shay14]

Originally Posted by kvkx111

Thx man.


Depends you have a lot lighter bone structure then me I was about 190 when I started even with almost no muscle I weighed 190-200, so it was a little easier for me.
It also depends on your routine? Do you have a lot of heavy compounds? Are you eating a **** load? Is it clean food? Do you do a lot of cardio, IE run a lot?

yeah i think 5200 calories is enough, and does bone structure really contrubutes in weight like i know some guy here who is 6'5 210 and he looks much heavier..

[kvkx111]

Originally Posted by PaFoO

So would you recommend doing chest and back on one day so that I can do bi's and tris on another day?

Give chest and back their own days, and bis/tris thier own day.
IE:

Monday: Back+ 1-2 sets of Bis
Tuesday: Chest, traps+ 1-2 sets of Tris
Wensday: Abs/cardio
Thursday: Legs (+Abs if you decide to rest wensday.)
Friday: Arms (+Maybe 1-2 sets of chest and back.)
Saterday: Rest
Sunday: Shoulders+ Calfs.

[kvkx111]

Originally Posted by shay14

yeah i think 5200 calories is enough, and does bone structure really contrubutes in weight like i know some guy here who is 6'5 210 and he looks much heavier..

Bone structure has a ton to do with weight, for example you look better now at 181 then I did at 200 even tho where the same height. This is because you have a lighter bone structure. Bone structure has a lot of benefits, and down sides at eather end of the spectrum. (Which I won't go into now.)

5200 should be good, but it really depends where you're getting them from?
Milk, eggs, steak?
Or Protein shakes, turkey sandwhichs, and chicken, white bread etc?
Edit: Or worst soy?

[shay14]

Originally Posted by kvkx111

Bone structure has a ton to do with weight, for example you look better now at 181 then I did at 200 even tho where the same height. This is because you have a lighter bone structure. Bone structure has a lot of benefits, and down sides at eather end of the spectrum. (Which I won't go into now.)

5200 should be good, but it really depends where you're getting them from?
Milk, eggs, steak?
Or Protein shakes, turkey sandwhichs, and chicken, white bread etc?
Edit: Or worst soy?

yeah eggs, milk, 3 steaks a day, tuna and lamb meat at night, a homemade weight gainer, some peanut butter and of course OATMEAL

[keeperlit]

i'm pretty much the same as you bro, even about our dad's. I was curious one day when i saw a bio-chemical reaction pathway in the backround of your photos.

my dad isn't too keen on me doing weights though, he thinks i'll get a permanent injury. Better than drugs i guess!

[kvkx111]

Originally Posted by shay14

yeah eggs, milk, 3 steaks a day, tuna and lamb meat at night, a homemade weight gainer, some peanut butter and of course OATMEAL

Sounds good, just make sure it's hole milk, stay away from soy, personally I don't like or think highly of peanut butter but it's not bad. Also if you can get your hands on some, my fav is bison meat + it's cheaper then steak.
(Best price I found: http://www.americangourmet.net/index...PROD&ProdID=13)

And to answer your first question. Yes you can do it but it's up to you and how hard you work.

[OoFaP]

I will take some of your advice for back exercises since your back is nice lol. I can't get to the gym that many days a week so I'll try to incorporate as much as I can. Thanks.

[Kurume]

Hey thanks for answering questions, wondering if you can help with my question on a thread I just made, just answer here. Thanks ^ ^

http://forum.bodybuilding.com/showthread.php?t=2728131

[kvkx111]

Originally Posted by PaFoO

I will take some of your advice for back exercises since your back is nice lol. I can't get to the gym that many days a week so I'll try to incorporate as much as I can. Thanks.

Np take/use what you can.

[OoFaP]

Oh and the thing I called vertical rows are T-Bar rows. I made a mistake. How is your grip when you do them?

[Fon7ana]

Originally Posted by PaFoO

Once a week with biceps.

I do

Dead lifts 3x10
Pull ups 3x10
Vertical Rows 2x10
Horizontal Cable Rows 3x10
Chin ups 1x10

Alternating Dumbbell curls 3x10
DB preacher curls 2x10
Hammer curls 2x10

if u are doing 10 good pullups you should definately be curling more than 30

[Takios]

So I'm having the same problem as PaFoo, my biceps and triceps are really weak after doing back and chest. How should I work my routine to stimulate some growth there? My current split is:

Mon:Legs/Shoulders

Wed:Back/Bis

Fri:Chest/Tris

I might be able to get to the gym more than three days a week soon, so I'm thinking about that schedule that you posted earlier for PaFoo to follow.

[OoFaP]

Originally Posted by Fon7ana

if u are doing 10 good pullups you should definately be curling more than 30

It's 30 each hand. My right arm could do more but I'm not going to until my left one catches up.

[OoFaP]

Originally Posted by Takios

So I'm having the same problem as PaFoo, my biceps and triceps are really weak after doing back and chest. How should I work my routine to stimulate some growth there? My current split is:

Mon:Legs/Shoulders

Wed:Back/Bis

Fri:Chest/Tris

I might be able to get to the gym more than three days a week soon, so I'm thinking about that schedule that you posted earlier for PaFoo to follow.

That's the same routine as me right now just the days are mixed up differently. My biceps are weak but my triceps are strong. I think I took that whole triceps are 2/3 of the arm thing too seriously.

[kvkx111]

Originally Posted by Takios

So I'm having the same problem as PaFoo, my biceps and triceps are really weak after doing back and chest. How should I work my routine to stimulate some growth there? My current split is:

Mon:Legs/Shoulders

Wed:Back/Bis

Fri:Chest/Tris

I might be able to get to the gym more than three days a week soon, so I'm thinking about that schedule that you posted earlier for PaFoo to follow.

See if you can throw in a extra day for arms that would be essayist.
But if not try some thing like:
Mon:Legs/Arms

Wed:Chest/Tris/Shoulders

Fri:Back/Bis

Or
Mon:Legs/Arms

Wed:Chest/Tris shoulders

Fri:Back/Bis shoulders (But a little lighter both days.)

[pete89]

what do you think wins, volume or intensity? my question is because when i started out for the first year i just did realy intense workouts with a decent amount of volume. meaning i would actualy go to failure on almost all sets. i wasnt that smart but busted my ass and made gains. so anyway fora few months strait i stoped making gains. no matter what split i did i kept doing the same amount of sets/reps with a lot of intenisty. still nothing. i then tried 5x5 which is basically a intensity workout just less volume. well my arms were at 15 inches for months and didnt grow. nothing seemed to grow accept here and there i would notice lats a little larger same with chest. anyway i figured i needed to try somthing with more volume. i tried german volume training. not sure if you are aware of it well its 10x10 using your 20 rep max. and i actualy put a half inch on my arms in a month which was amazing gains for me since they stoped growing for a long time. well i went back to more normal training and still nothing so i plan to do german volume training again accept the 2nd phase which is 10x6 using 12 rep max. do you think this is better for gains compared to a normal intensity split? i feel this will be beter then the last time since i will be using heavyer weights. well in general whats your take on muscle growth, volume or intesnity?

[kvkx111]

Originally Posted by pete89

what do you think wins, volume or intensity? my question is because when i started out for the first year i just did realy intense workouts with a decent amount of volume. meaning i would actualy go to failure on almost all sets. i wasnt that smart but busted my ass and made gains. so anyway fora few months strait i stoped making gains. no matter what split i did i kept doing the same amount of sets/reps with a lot of intenisty. still nothing. i then tried 5x5 which is basically a intensity workout just less volume. well my arms were at 15 inches for months and didnt grow. nothing seemed to grow accept here and there i would notice lats a little larger same with chest. anyway i figured i needed to try somthing with more volume. i tried german volume training. not sure if you are aware of it well its 10x10 using your 20 rep max. and i actualy put a half inch on my arms in a month which was amazing gains for me since they stoped growing for a long time. well i went back to more normal training and still nothing so i plan to do german volume training again accept the 2nd phase which is 10x6 using 12 rep max. do you think this is better for gains compared to a normal intensity split? i feel this will be beter then the last time since i will be using heavyer weights. well in general whats your take on muscle growth, volume or intesnity?

My take is you need both! But the smaller the muscle the more volume.

IE like for a back work out since it's a bigger muscle I'd start out with lower volume and a heavy movement ie BB rows for 5 sets but not a set five reps do it for 4-6 reps what ever you can get. But then at the end of the work out
rep out on say lat pull downs to the point where you can't lift you arms up.
So that in one work out you have the best of both.

Or say for Bis my work out would be some thing like:

Start out heavy with low volume IE 5 sets of 4-6 reps (Always pushing as hard as possible for that extra rep.) standing alt hammer curls. (Also I would do hammer first because they hit the hole bi+ some forearm making them sort of a compound.)
Then 3-4 sets 5-8 reps standing/seated alt curls. Working up the volume a little but still not very high.
Then two sets (As least amount as possible of rest in between sets.) of eather concentration, or cable curls to exhaustion.

So in other words I think you should use both in the same work out but base your work out around lower volume because that is where you build mass.