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  1. #391
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  2. #392
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    Originally Posted by tank2003 View Post
    What type of sport are you using as a goal? Part of being an elite athlete is getting your VO2 Max up. VO2 is a quantitative measurement of how much Oxygen your body takes in (from your blood) into your muscles. Obviously, the more out of shape you are, the less oxygen you'll utilize.You can't measure this without the proper equipment (which is usually a treadmill, the face mask that connects to a computer with the appropriate software). To raise it up, you do cardio. A lot of cardio. Mix it up with long distance running once or twice a week and some interval sprinting. i believe what helped me was when i would finish my LDR, i'd be around 2-3 blocks from my apt and sprinted the rest of the way. It was tough to get my big as body up to speed but i made myself do it. And i would try to increase the distance sprinted every LDR. the key is pushing yourself.
    I mean I played hockey and lacrosse in high school but graduated in 2015, so I'm not training to actually play a sport at a competitive level. I guess the closest comparison to my ideal would be like an NFL running back, though again, I'm not actually training to play football. I guess I want to be a jack of all trades athletically.

    -respectably strong at every lift, both in terms of absolute and relative strength, good in all rep ranges, good at bodyweight lifts as well as weights
    -respectable olympic lifts, max power output, jumps and throws, good sprint speed, acceleration, agility
    -high VO2 max and good endurance in every energy system

    It seems like a high VO2 max is a large part of having endurance in every energy system, then you need to train the individual energy system to meet the "potential" that your VO2 max sets for you? And that HIIT (or anything that gets you out of breath as possible) is key to improving VO2 max? So i could get a decently respectable mile or 5K time without actually training either very much?

    Will rep if not on spread
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  3. #393
    Registered User HawkCawk's Avatar
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    Are ~100 km of route cycling a good cardio and if so, how many times a week should it be a good amount of rides? Besides that the only cardio i like is rope jump.
    From what i've experienced, it burns a lot of calories and a lot must come from the many ~3 km uphills that we have where i live.
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  4. #394
    Bad Back Brah tank2003's Avatar
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    Originally Posted by vt2medellin View Post
    I mean I played hockey and lacrosse in high school but graduated in 2015, so I'm not training to actually play a sport at a competitive level. I guess the closest comparison to my ideal would be like an NFL running back, though again, I'm not actually training to play football. I guess I want to be a jack of all trades athletically.

    -respectably strong at every lift, both in terms of absolute and relative strength, good in all rep ranges, good at bodyweight lifts as well as weights
    -respectable olympic lifts, max power output, jumps and throws, good sprint speed, acceleration, agility
    -high VO2 max and good endurance in every energy system

    It seems like a high VO2 max is a large part of having endurance in every energy system, then you need to train the individual energy system to meet the "potential" that your VO2 max sets for you? And that HIIT (or anything that gets you out of breath as possible) is key to improving VO2 max? So i could get a decently respectable mile or 5K time without actually training either very much?

    Will rep if not on spread
    Yes. You are correct about VO2. You have to keep pushing your body farther and farther to raise it. IMO, HIIT and shock training (mixing your lifting up: mode, frequency, reps, time under tension etc). Just make sure you work on educating yourself. too many people just wander in the gym and do bicep curls, bench press and abs.
    -Do you lifting in the correct order. Dont do arms and then wander over to the bench press. Do your compounds first then branch out from there
    -Keep track of your lifting. I created a spreadsheet and have used it for years.
    -Track your macros as best as you can and make sure you are getting your brotein
    -Rest
    Check out athlean x and BUFF dudes on youtube. The guys have the education and experience. I still check their pages when i have questions

    Originally Posted by HawkCawk View Post
    Are ~100 km of route cycling a good cardio and if so, how many times a week should it be a good amount of rides? Besides that the only cardio i like is rope jump.
    From what i've experienced, it burns a lot of calories and a lot must come from the many ~3 km uphills that we have where i live.
    I'm not a cyclist so i really dont know what to tell you on the distance. cardio is measured by intensity. and intensity is measured by heart rate. Cardio is getting your heart rate up and keeping it there for ~30 min. The magic number youa re looking for is ~80% of your heart rate max. The theoretical formula to get that value is "220 minus your age" then find out what 80% of it is.

    Jump roping is a great cardio tool, but its hard to get the required time because you still need to get that heart rate up and keep it there. I'm no good at it so i dont have any tips for that. If you have a fit bit or somethign to track your heart rate, then that is the best way to keep your HR in the correct range
    11A/11X ; VO2 Max=65 mL/(kg๏ฟฝmin); Max Power Output=2250 watts; Max BP=465 lbs; B.S. Applied Clinical Exercise Physiology; Ask me your training and dietary questions here: http://forum.bodybuilding.com/showthread.php?t=173292071.
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  5. #395
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  6. #396
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    Originally Posted by tank2003 View Post
    I'm not a cyclist so i really dont know what to tell you on the distance. cardio is measured by intensity. and intensity is measured by heart rate. Cardio is getting your heart rate up and keeping it there for ~30 min. The magic number youa re looking for is ~80% of your heart rate max. The theoretical formula to get that value is "220 minus your age" then find out what 80% of it is.

    Jump roping is a great cardio tool, but its hard to get the required time because you still need to get that heart rate up and keep it there. I'm no good at it so i dont have any tips for that. If you have a fit bit or somethign to track your heart rate, then that is the best way to keep your HR in the correct range
    I did use a watch that tracks the heart rate once, however, i don't remember the values of the maximum bpm and such things but i do recall using almost 5000 calories in a bit under five hours.
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  7. #397
    Bad Back Brah tank2003's Avatar
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    Originally Posted by iloveus View Post
    Is it alright if we get a copy of your lifting spreadsheeet?
    yeah sure. What is your email address? I use to be able to atatch them like a picture, but i dont think it is allowed anymore
    Originally Posted by HawkCawk View Post
    I did use a watch that tracks the heart rate once, however, i don't remember the values of the maximum bpm and such things but i do recall using almost 5000 calories in a bit under five hours.
    Well, its not of utmost importance to have a hr monitor but it helps since intensity is directly measured by heart rate. But you can make an educated guess off your breathing. Ive just never done cycling because it has always aggravated my low back. I have doen a few Max power output tests though
    11A/11X ; VO2 Max=65 mL/(kg๏ฟฝmin); Max Power Output=2250 watts; Max BP=465 lbs; B.S. Applied Clinical Exercise Physiology; Ask me your training and dietary questions here: http://forum.bodybuilding.com/showthread.php?t=173292071.
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  8. #398
    pure dopium shuback's Avatar
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    Originally Posted by tank2003 View Post
    Well, its pretty much impossible to boost your metabolism. that is just a clever wording. By eating multiple small meals per day, you KEEP your metabolism up. Look at it like this. You are camping and wake up one morning and the fire has died down to embers. The BEST way to get a fire going again is to feed it. Would you throw a huge red oak on it? It will eventually burn, but takes forever. What you need to do is throw kinlin on it. In SERE, they taught us to use pencil lead sized kinlin FIRST, then progress to Pine needle size, then twigs, then so on.
    When you starve yourself and eat a huge meal at night is sooooooo bad.

    The basic principle to take away is to keep the fire at a medium burn. You do this by routinely eating feeding. When you throw a huge log, it takes FOREVER to burn. The goal is to keep your Metabolism to stay steady and that will really make you feel good and dominate at the gym.
    Dude forgive me if this sounds combatative but this is really outdated and false af.
    If you can find me a well controlled study that shows superior fat loss or calories burnt eating smaller more regular days please post it. I'll tear up my 20k nutrition degree live 4 the misc.

    If anything, larger more infrequent meals have been shown to be beneficial for fat loss. As has TRF (time-restricted feeding) which by nature is be characterised by larger meals within a condensed eating window.

    But as a general rule calories in = calories out, exclusive of things like fibre content and anything else in a food that may effect metabolic efficiency or TEF.
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  9. #399
    pure dopium shuback's Avatar
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    Originally Posted by tank2003 View Post
    Well...it depends on which POV you are looking at them. Sugar is used by the body, but there are different types and we get PLENTY from fruit alone. So from this POV, substituting a sugar replacement or sugar alternatives, then you cut the extra needless kcals (Not many people know this, but if you mix 2 different types of sugar replacments (the single shot packets that are different colors (the sweet n low (red), splenda (yellow) and Equal ((blue) then it will be sweeter than using a single replacement)).

    but if you look at them from a "natural vs artificial" perspective, there is strong evidence that too much of one type of replacement can keep you from losing weight, can cause health issues like headaches and some even suggest that things like dementia and parksinsons can be caused or hastened by replacements.

    I would say that sugars DEFINITELY need to be limited because they have SO MANY extra calories. And even though i am a coke zero fiend, natural sugar like cane sugar is better in the long run for the body. It may keep you from losing weight but natural is better than artificial in most cases dealing with nutrition

    If there were strong evidence for artificial sweeteners causing Parkinson's or dementia they would not be sold. There may be research from associative studies linking the two but these are nowhere near conclusive if they exist. On no planet is a moderate intake of 'natural' sugar better for you than artificial sweetener in equivalent (not in weight but an amount to elicit a similar sweetness within a beverage of the same size) serving.


    Unless you binge of artificially sweetened beverages and then lack the discipline to control yourself when faced with real sugar in a meal, don't worry about consuming them and in all cases consume an artificially sweetened beverage over one that's full of sugar.
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  10. #400
    Bad Back Brah tank2003's Avatar
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    Originally Posted by shuback View Post
    Dude forgive me if this sounds combatative but this is really outdated and false af.
    If you can find me a well controlled study that shows superior fat loss or calories burnt eating smaller more regular days please post it. I'll tear up my 20k nutrition degree live 4 the misc.

    If anything, larger more infrequent meals have been shown to be beneficial for fat loss. As has TRF (time-restricted feeding) which by nature is be characterised by larger meals within a condensed eating window.

    But as a general rule calories in = calories out, exclusive of things like fibre content and anything else in a food that may effect metabolic efficiency or TEF.
    Originally Posted by shuback View Post
    If there were strong evidence for artificial sweeteners causing Parkinson's or dementia they would not be sold. There may be research from associative studies linking the two but these are nowhere near conclusive if they exist. On no planet is a moderate intake of 'natural' sugar better for you than artificial sweetener in equivalent (not in weight but an amount to elicit a similar sweetness within a beverage of the same size) serving.


    Unless you binge of artificially sweetened beverages and then lack the discipline to control yourself when faced with real sugar in a meal, don't worry about consuming them and in all cases consume an artificially sweetened beverage over one that's full of sugar.
    Its cool. I never claimed to be a nutritional expert. The exercise portion is where i'm most useful. but ive been out of the academic field for a decade
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  11. #401
    pure dopium shuback's Avatar
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    Originally Posted by tank2003 View Post
    Its cool. I never claimed to be a nutritional expert. The exercise portion is where i'm most useful. but ive been out of the academic field for a decade
    Extraordinary claims require extraordinary evidence (artificial sweeteners etc) and I'd also be cautious when giving any advice to people with type 1 diabetes regarding dietary protocols, insulin, carb intake and especially keto
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  12. #402
    Registered User iloveus's Avatar
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    Originally Posted by shuback View Post
    Extraordinary claims require extraordinary evidence (artificial sweeteners etc) and I'd also be cautious when giving any advice to people with type 1 diabetes regarding dietary protocols, insulin, carb intake and especially keto
    What's your advice for people with Type 1 Diabetes regarding dietary protocols, insulin, carb intake and keto?
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  13. #403
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    Originally Posted by tank2003 View Post
    Yes. You are correct about VO2. You have to keep pushing your body farther and farther to raise it. IMO, HIIT and shock training (mixing your lifting up: mode, frequency, reps, time under tension etc). Just make sure you work on educating yourself. too many people just wander in the gym and do bicep curls, bench press and abs.
    -Do you lifting in the correct order. Dont do arms and then wander over to the bench press. Do your compounds first then branch out from there
    -Keep track of your lifting. I created a spreadsheet and have used it for years.
    -Track your macros as best as you can and make sure you are getting your brotein
    -Rest
    Check out athlean x and BUFF dudes on youtube. The guys have the education and experience. I still check their pages when i have questions
    That's good news because I don't like LISS at all.

    As far as my strength workouts, I only ever do 6 exercises, squat, deadlift, bench, military press, penally rows and chin-ups. I run the 531 programming, but I do each exercise twice per week, so I'm adding about 5 pounds to each lift every two week cycle. Once this slows down, I'll probably add in accessory work and start using less ambitious programming, but it's working for now. Once I meet my lifting goals I'll probably also add in some oly lifting and some bodyweight work.

    The 531 program makes it pretty easy to remember what I did during the last workout, but you're right, I should make an excel spreadsheet, I do it for everything else anyway.

    The food tracking is the one thing I've never done well. I'm a pretty endomorphic 5'8" and recently I've been hovering around 200 at 20%, but making great strength gains, even with no effort to track nutrition and a lot of junk food/overeating. I'm not gaining weight, so I'll probably just keep my diet as is unless I start gaining weight or my strength gains stall, then once I meet my strength goals I'll gradually clean up my diet. I figure I can just cut the obvious chit out first, then see how long I keep losing weight and keep tightening up my diet when my cutting stalls.
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    Bad Back Brah tank2003's Avatar
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    Originally Posted by vt2medellin View Post
    That's good news because I don't like LISS at all.

    As far as my strength workouts, I only ever do 6 exercises, squat, deadlift, bench, military press, penally rows and chin-ups. I run the 531 programming, but I do each exercise twice per week, so I'm adding about 5 pounds to each lift every two week cycle. Once this slows down, I'll probably add in accessory work and start using less ambitious programming, but it's working for now. Once I meet my lifting goals I'll probably also add in some oly lifting and some bodyweight work.

    The 531 program makes it pretty easy to remember what I did during the last workout, but you're right, I should make an excel spreadsheet, I do it for everything else anyway.

    The food tracking is the one thing I've never done well. I'm a pretty endomorphic 5'8" and recently I've been hovering around 200 at 20%, but making great strength gains, even with no effort to track nutrition and a lot of junk food/overeating. I'm not gaining weight, so I'll probably just keep my diet as is unless I start gaining weight or my strength gains stall, then once I meet my strength goals I'll gradually clean up my diet. I figure I can just cut the obvious chit out first, then see how long I keep losing weight and keep tightening up my diet when my cutting stalls.
    It will be MUUUUCH easier to bulk why your bodyfat is up. To put on LBM, you have to take in more kcals than you burn in a day. To cut down, you need to burn more kcals than you take in. If you dropped down to say 12% bf% then you'd essentially be taking the long route to gaining LBM. I recommend taking in about 300 kcals OVER your upper limit (if you are wanting hypertrophy), this way, you are taking in a sufficient amount of kcals to build but not enough to start putting on body fat. This is why nutrient tracking is important. You can download apps that will help you tack kcals and macros. You'll need to get your daily kcal count off a site like http://nutritiondata.self.com/tools/calories-burned. This is a rough estimate because its almost impossible to count every kcal. It should only take you a month to adjust to the new dietary structure and energy output. Before you really start, take some measurement so you can track progress. Tape measure your neck, chest, biceps, waist, hips and thighs. You can throw in any other measurements you want, like forearms, but there wont be much of a change unless you really hammer those forearms and get some solid growth out of them. Dont pay too much attention to the scales, because if you are lifting, then it is not very reliable. Dont use the chitty electronic things that use electricity to get your bf%. They are +/- ~20% and your hydration levels REALLY effect the numbers that that piece of garbage will show you

    BTW, if i am talking about stuff in the wrong direction then let me know. My mind tends to wander
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    Registered User vt2medellin's Avatar
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    Originally Posted by tank2003 View Post
    It will be MUUUUCH easier to bulk why your bodyfat is up. To put on LBM, you have to take in more kcals than you burn in a day. To cut down, you need to burn more kcals than you take in. If you dropped down to say 12% bf% then you'd essentially be taking the long route to gaining LBM. I recommend taking in about 300 kcals OVER your upper limit (if you are wanting hypertrophy), this way, you are taking in a sufficient amount of kcals to build but not enough to start putting on body fat. This is why nutrient tracking is important. You can download apps that will help you tack kcals and macros. You'll need to get your daily kcal count off a site like http://nutritiondata.self.com/tools/calories-burned. This is a rough estimate because its almost impossible to count every kcal. It should only take you a month to adjust to the new dietary structure and energy output. Before you really start, take some measurement so you can track progress. Tape measure your neck, chest, biceps, waist, hips and thighs. You can throw in any other measurements you want, like forearms, but there wont be much of a change unless you really hammer those forearms and get some solid growth out of them. Dont pay too much attention to the scales, because if you are lifting, then it is not very reliable. Dont use the chitty electronic things that use electricity to get your bf%. They are +/- ~20% and your hydration levels REALLY effect the numbers that that piece of garbage will show you

    BTW, if i am talking about stuff in the wrong direction then let me know. My mind tends to wander
    it isn't a problem whatsoever man, take things in whatever direction you want. You seem like a super knowledgable guy so any insight is helpful.

    I decided to set performance goals instead of physique goals, just because I enjoy that process more and it's probably healthier and more helpful in the long run anyway. I figure for my height and frame, 175 is probably the best weight to maximize all aspects of my athleticism at once. If I get too much heavier, it's hard to maintain endurance and relative strength, too much lighter and my absolute strength suffers. I don't really care too much about my exact bf% or measurements, to me health>=athletic performance>>>>>>>>>>>>aesthetics.

    Once I figured out the ballpark I want to weigh, I started setting strength goals for that weight. https://symmetricstrength.com considers 390/290/450 advanced and proportionate for a 175 pound lifter, so I set that as my goal.

    I started lifting about 6.5 months ago, probably benching 185ish, pressing a plate, doing 5 chins and rowing 170ish, all for maxes... but squatting over 365 and deadlifting 4 plates. I figured I had always had a chit physique and that wasn't changing anytime soon, so I was ok with just staying fat while I fixed my imbalances. Fast forward about 6 months and I've stayed the same weight, but managed to bench 250, press 155 for a double, row 205 and do 9 chins. I'm still having fun with it and getting stronger, and probably within 6 months of being as strong as I ever want to be, so I'm probably going to ride this out until then. I'm going for a 290 bench, 180 press for a double, 2 plate row for a double, 5 chins with bw+external load=250, a 390 squat and 450 dead. I guess I'll start my first real cut at the end of the summer.
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    pure dopium shuback's Avatar
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    Originally Posted by iloveus View Post
    What's your advice for people with Type 1 Diabetes regarding dietary protocols, insulin, carb intake an keto?

    Keto can be tolerated and lead to lower dosages and frequency of insulin injections (and thus perhaps a longer lifespan if one of a main hypotheses on ageing in T1DM is to be believed) but due to patient activity levels, age, weight, current dosages etc etc it needs to be initiated under the watch of an open-minded supervising practitioner.
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    Hey tank, it's me I've got 2 questions.

    What are your parameters for taking a deload? I've been training for 4 months straight now for 6 days a week (3x for strength and 3x for basketball, cardio,and shiz) Now the past 2 weeks I've been training for 7 days straight (3x for strength and 4x for basketball) is now the right time?

    Also when doing back squats do you just continually harden the core and glutes/hips through the reps? Cause what I do is before I start a rep I inhale flex everything from top to buttom then go down, once I get up I loose up and repeat.
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    Originally Posted by Kanvus View Post
    Hey tank, it's me I've got 2 questions.

    What are your parameters for taking a deload? I've been training for 4 months straight now for 6 days a week (3x for strength and 3x for basketball, cardio,and shiz) Now the past 2 weeks I've been training for 7 days straight (3x for strength and 4x for basketball) is now the right time?

    Also when doing back squats do you just continually harden the core and glutes/hips through the reps? Cause what I do is before I start a rep I inhale flex everything from top to buttom then go down, once I get up I loose up and repeat.
    1. I'd say your deload regiment is on point. Just remember that a CHIT TON of stuff is highly subjective in body building. I tried deloading for 3 months and i found that it just didnt work for me because it didnt have the desired effects. If you are trying to over come soreness or impingement, then i feel that it is best you take a look at your form to try and correct the issue or see a doc

    2. i would do both reps and resistance. Take a DB or plate weights (which i think is better) and put them behind you and rest on your neck (not really on your neck, but you get what i'm saying). The object is to raise your center of gravity as high as possible and perform your reps. DO NOT HOLD THEM TO YOUR CHEST. This does VERY LITTLE because your center of gravity hardly moves.

    Also, you can do some other low back stuff like good mornings, glute bridges (-Lucifer is probably the best person to ask about glute bridges) and planks (more for a warm up though).

    Sorry for not getting back to you for so long. its been a rough week for me and my low back
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  19. #409
    pullovers and egg whites aakkt's Avatar
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    Originally Posted by Kanvus View Post
    Hey tank, it's me I've got 2 questions.

    What are your parameters for taking a deload? I've been training for 4 months straight now for 6 days a week (3x for strength and 3x for basketball, cardio,and shiz) Now the past 2 weeks I've been training for 7 days straight (3x for strength and 4x for basketball) is now the right time?

    Also when doing back squats do you just continually harden the core and glutes/hips through the reps? Cause what I do is before I start a rep I inhale flex everything from top to buttom then go down, once I get up I loose up and repeat.
    I'm not sure if it's me or tank that misunderstood the last part but your core should be kept tight the whole set when squatting
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    Bad Back Brah tank2003's Avatar
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    Originally Posted by aakkt View Post
    I'm not sure if it's me or tank that misunderstood the last part but your core should be kept tight the whole set when squatting
    if you are repping out 1 right after the other, then yes. If you are using a heavy weight or super high sets, then its unlikely that you can stay contracted the entire
    11A/11X ; VO2 Max=65 mL/(kg๏ฟฝmin); Max Power Output=2250 watts; Max BP=465 lbs; B.S. Applied Clinical Exercise Physiology; Ask me your training and dietary questions here: http://forum.bodybuilding.com/showthread.php?t=173292071.
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    What would be most important for weight loss? Training frequency, intensity or volume?
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    Originally Posted by aakkt View Post
    I'm not sure if it's me or tank that misunderstood the last part but your core should be kept tight the whole set when squatting
    exactly this, I've been trying to maintain the contracted abs and glute parts, but it's harder than it looks :L, when I'm at the top I contract my abs and glutes, I go down and slowly once I get up I feel tired and I loosen up, then I contract everything again when I go down.
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    Originally Posted by Kanvus View Post
    exactly this, I've been trying to maintain the contracted abs and glute parts, but it's harder than it looks :L, when I'm at the top I contract my abs and glutes, I go down and slowly once I get up I feel tired and I loosen up, then I contract everything again when I go down.
    You don't necessarily have to be contracting as if you're posing, rather just keep your abs and lower back tight as to not allow unwanted movements of the bar. There is a very good sticky in the exercise?, not 100% sure what it's called, section on how to squat properly
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    6'1 and handsome iHateDeadlifts's Avatar
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    How do i get my abs to show? I have a very good defined jawline right now so I know I don't have a high bodyfat, and I can see the veins in my arms.


    Do you need to actually do certain ab workouts so your muscle pops out , or just get a lower bf?



    also, how bad is sugar/salt bad for you body in terms of bloatings? What would you say about eating out 3/4 times a week ? I appreciate the advice brothaman
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    Bad Back Brah tank2003's Avatar
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    Originally Posted by iHateDeadlifts View Post
    How do i get my abs to show? I have a very good defined jawline right now so I know I don't have a high bodyfat, and I can see the veins in my arms.


    Do you need to actually do certain ab workouts so your muscle pops out , or just get a lower bf?



    also, how bad is sugar/salt bad for you body in terms of bloatings? What would you say about eating out 3/4 times a week ? I appreciate the advice brothaman
    When it comes to abs, its all about bf%. Abs start to show, for most people, around 10-12% body fat. Of course, you have to train them well too. A VERY short term fix is with preparation h cream. This is only a 2-3 hour fix though as the cream wears off. You can have a body fat of 15%+ and still have decent vascularity in the arms. In fact, well over 15%

    As long as you are doing efficient ab exercises, then your abs should come along nicely. Straight leg raises from a hanging position, supinated leg raises, planks, decline situps (done while keeping the back straight, and then adding weight resistance but holding plate weights or DBs behind your head and not on your chest) and i'm not sure what to call this one so i'll describe it:
    -dead hang from a pull up bar, hands in an alternating grip so you are sideways with feet off the ground. Then bring your feet up and click your heels above the bar, lower and repeat

    That one was always tough for me in the army
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    โœญโœญโœญโœญโœญโœญโœญโ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–… *Here standeth the bird of hermes. Eating my own
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    โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…
    โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–… *I am not autism*
    โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…
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  26. #416
    Registered User Kanvus's Avatar
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    Shin splints how do you deal with it? I've had one for as long as I can remember maybe 4 months ago, the pain I can describe is right beside the shin bone and calves but sometimes a dull pain is resonating at the bone itself, I spritned without properly warming up.

    The pain itself is not that bad it's rather an annoyance. I've rested for 2 weeks right after I got the injury and I noticed it wasn't getting better I returned to sports, 4 months later it's still there. I've Iced it, Warmed it up, Rested it, even tried massaging it but it just wont go away
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  27. #417
    Bad Back Brah tank2003's Avatar
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    Originally Posted by Kanvus View Post
    Shin splints how do you deal with it? I've had one for as long as I can remember maybe 4 months ago, the pain I can describe is right beside the shin bone and calves but sometimes a dull pain is resonating at the bone itself, I spritned without properly warming up.

    The pain itself is not that bad it's rather an annoyance. I've rested for 2 weeks right after I got the injury and I noticed it wasn't getting better I returned to sports, 4 months later it's still there. I've Iced it, Warmed it up, Rested it, even tried massaging it but it just wont go away
    Ive never had them myself, so i'll just show you these videos:

    11A/11X ; VO2 Max=65 mL/(kg๏ฟฝmin); Max Power Output=2250 watts; Max BP=465 lbs; B.S. Applied Clinical Exercise Physiology; Ask me your training and dietary questions here: http://forum.bodybuilding.com/showthread.php?t=173292071.
    โœญโœญโœญโœญโœญโœญโœญโ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…
    โœญโœญโœญโœญโœญโœญโœญโ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–… *Here standeth the bird of hermes. Eating my own
    โœญโœญโœญโœญโœญโœญโœญโ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–… wings, to keep me tame*
    โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…
    โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–… *I am not autism*
    โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…โ–…
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  28. #418
    Registered User skynocks's Avatar
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    can i simply jog laps around my track in order to lose body fat %?

    will eating A LOT less (maybe 1 meal a day) lower my body fat %? i notice that when i get too little calories i get skinnier but my fat still stays there, so i assume stopping eating doesn't lower bf%

    will fat burning supplements help lower my body fat %?

    i used to be fat and i lost about 65 pounds, but i still have love handles and high body fat.
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  29. #419
    MegaManlet i3oosted's Avatar
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    Know you have back problems, experience with inverter tables to help decompress back and thoughts on it?
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  30. #420
    because MERICA that's why TheAmericano's Avatar
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    completely mess read the title. I thought it meant:

    - BS (as in bull chit) Exercise physiology degree and op was being cheeky that he could answer any training question because of his BS (bullchit) degree.



    Anyways op... 2 questions:

    #1: Saw one of my friends that I haven't seen in a year this weekend (lives in another state) And the guy got jacked in one year.


    - Even his calves are huge....he claims natty, is this possible?

    - His shoulders and arms aren't very impressive which makes me bee leaf him. I heard the the shoulders are the best way to find out if not natty but his legs got big as hell





    #2 My middle back has been hurting for over 5 months...WTF is it

    - X-rays are clear

    - The pain only happens when I bending over but then it stops when I touch my toes or when I do pull ups.

    - It's not extreme pain but it's there. Not directly on the middle of spin but
    - I'm sorry; I couldn't hear your complaints over the sound of all this freedom!

    ~ Merica


    - Everybody wants to make it, but nobody wants to put in the work!
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