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  1. #1
    Training Hard Andalite's Avatar
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    Unhappy Why arent you growing???

    i thought this next article(s) will be very helpful... i wish i had read it before i started lifting... would have saved a lot of time and sweat... so, all u beginners: u BETTER read this carefully... and implement the policies...

    the original article was made by 0311 at bb.net... i've taken the liberty to post it here as well so that everyone is able to learn...

    Originally Posted by: 0311

    Here are some of the primary reasons most trainees don’t grow:

    Good post I found a while back from Iron Addict.

    1. You overtrain and under eat. These are listed as the main primary reason because they go hand in hand and BOTH must be balanced or you can forget growth. The most perfect training regimen will fail miserably if diet is not there to support it. And conversely, the most perfect diet will be wasted if the trainee is doing more workload than they can recover from—most do WAY too much!

    2. The training workload is not varied. Doing the exact same lift the same way stops being productive for most trainees within 3-6 weeks. Once the body has adapted to the loading it must be changed if you are to continue to force the body to adapt.

    3. Too much focus on isolation exercises, not enough compound work. You can do all the “small” lifts until you are blue in the face, but until you are moving big poundage’s in the big lifts you will remain small. Which brings up point #4.

    4. You MUST squat and deadlift if you are going to reach your bodies growth potential. Think it through. Doing squats or deads activates 70-85% of the bodies overall musculature in one move. Doing a set of curls maybe 3-5%. Which sends a big signal that the body better get better at synthesizing protein and better at handling the need to grow as a unit? You will NEVER reach your potential without doing the squats and deads.

    5. You constantly fluctuate between lifts that have bad carry-over. Here is an example:

    I have seen many times, and one I have done myself. The trainee burns out on benching and decides to do Hammer Strength Benches for a change. He makes the switch and is jazzed. His Hammer press is going up every week and he is stoked. After a time he has added 50 lbs to his Hammer bench and decides to go back and hit the bench, only to find it’s up a whole 10 lbs!!!!!

    That doesn’t mean there is anything wrong with Hammer Benches. It just means that the lifts are dissimilar enough that an increase in one may not necessarily help increase the lift on another. Use of stabilizers and inter and intra-muscular coordination are two primary reasons, along with neural recruitment pattern gains that don’t apply well to the other lift.

    6. You don’t know when to de-load/cruise , or take time off.
    NO ONES body takes a constant pounding of hard training without periods of active or full rest recovery. Until you learn how and when to don this your training will never be optimal

    7. Your micro-nutrient support SUCKS! I can’t count the number of guys I have seen trying to build great physiques taking a “one a day” vitamin and thinking they have it covered. If you want great things out of your body, you need to put great fuel in it.

    8. You train with the intensity of a arthritic old lady. Nuff said.

    9. You have no clearly defined goals. Most people just “lift to get bigger”, and while this is a fine goal, not having and strength related goals will kill your progress in the long run. Your primary goal should be getting stronger on the big lifts on a CONSTANT basis. Setting short and long-term strength goals and achieving them is what equals a big strong trainee in the long run.

    10. You are inconsistent. Getting excited about your training and killing yourself in the gym only to burn out and few weeks later and miss a bunch of sessions ends up being 1 step forward, 3/4 steps backward for many trainees. Getting and staying consistent and racking up sustainable gains over the long-term is what it’s about.

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  2. #2
    Training Hard Andalite's Avatar
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    Might as well throw in a quote from AM since it's completely relevant to the above post..Heavy compounds, frequency, ect..

    Virtually everything you’ve ever read from a bodybuilding magazine is heresy and should be regarded as not worth the paper it was printed on. The programs written by the so called “superstars” of the bodybuilding world were actually ghost written by some guy in a cubicle who doesn’t know a thing about proper training, programming, exercise phys, or periodization. If, by chance the program was actually written by the “superstar” you can rest easy as long as you are one of the most genetically gifted people in history AND you are on such a ridiculous amount of drugs that you have to tan to hide the yellowing of your skin due to liver failure.

    The fact is that big, strong guys are a dime a dozen, and many of them get that way in spite of their training knowledge than because of it.

    I know what I’m talking about in the world of training not because I’m the biggest or the strongest (although, at 270lbs and an 800 squat, 600 bench, and 700 deadlift I can hold my own), and not because I know the most about exercise phys (though I can hold my own there too), but because I have trained with and become friends with best. I have trained at Westside Barbell Club, with the Metal Militia, talk on a continual basis with the best strength coaches in the nation and world-wide, and the training methods I prescribe have been tested in the gym on literally hundreds and hundreds of regular, everyday athletes and shown to work. Period.

    So here’s what I can stand before you today and say with great conviction what I know to be true about training:

    1) I believe in general that the majority of people don’t work hard enough. If there’s one thing we can learn from the old Eastern Bloc countries, it’s that they worked harder than us, and that primarily, is why they always beat us in the Olympics. Work hard in the gym (even if your program sucks) and you will be rewarded.

    2) I also believe that most people don’t put near enough emphasis on lower body and core work. The key to getting big is full squats and deadlifts. If you are looking at your routine and you see that you are training upper body 3 or 4 days per week and lower body once, you have a serious problem. The majority of athletes should live and die in the squat rack.

    3) And for that matter, EVERYONE’S program should be centered around these exercises: Full Squat, Deadlifts (or cleans or both), heavy barbell rows, bench press, and Standing Barbell Military/Push Presses. Add pull ups, barbell curls, dips, heavy abdominal work, and some core work (back extensions, reverse hypers, or glute hams) and that should make up 95-100% of the total number of exercises you do. The most effective training is simple and hard.

    4) Training a bodypart once per week (and one bodypart per day) is one of the worst ways to train. It will create a rut in your training that you can’t dig out of.

    Training a bodypart twice per week has always been shown to be superior to once per week training of a muscle. The problem is with the influx of "Weider Principles" and other bodybuilding trash that's posted in the magazines, the masses have been stuck in the one-bodypart-per-day-per-week rut for years.

    No strength athletes train a bodypart once per week. Most olympic lifters, powerlifters, and strongman train their backs at least four times per week, and last time I checked, they weren't lacking in back width.

    The simple fact is that training using an upper/lower split or a push/pull split or 3 full body days will provide double or triple the training stimulus than training a muscle once per week and thus, if done correctly will lead to much, much greater growth and strength gains.

    5) Training to near muscular failure has shown to induce identical hypertrophy gains than training to all out muscular failure. The reason you guys can’t train a muscle more than once per week is because you are destroying it when you do train it. Learn to hit or miss that last rep and then call it done. Don’t do ridiculous amounts of forced reps, negatives, etc. until you literally can’t move the muscle. Take it to near failure and then your muscles will recover enough so that you can train them again in 3-4 days.

    Understand that there is a huge difference in training to near failure and not training hard. I would never advocate to not train hard. Actually, quite the opposite – try to squat for 5 sets of 5 reps using only 10lbs less than your five rep max. That’s absolutely brutal. But when you get done, don’t go to the leg press machine and keep pounding out sets and stripping off weight until you literal can’t do a single leg press with only the sled. That’s absurd, and you can’t recover from it in 3 days.

    6) Squat at least below parallel every time. Are you kidding me? I can’t believe some people are still quarter squatting and saying that riding a squat all the way to the ground is bad for your knees. Learn the facts. Stopping at or above parallel puts much more strain on your knees than going ass to grass. Plus going all the way down in an Olympic style back squat will put more mass on you than any other exercise. Period.

    7) Isolation exercises are absolute crap. 90% of your routine should be made up of full squats, deadlifts or cleans, bench press, standing overhead press, heavy barbell rows, pull-ups, dips, and core work (abs, glute ham raises, back extensions, reverse hypers). Isolation exercises and machines are the worst thing that ever happened to the weight training world.

    8) Quit using pyramid rep schemes like 10,8,6,4,2 – Instead, your time would be better served doing boring (but effective) gut busting sets of 5x5 or 4x8-10 using the SAME WEIGHT for each set. They WILL produce better results than the pyramid scheme. BTW, check your ego at the door when you do these.

    9) I’ll quote my good friend, Glenn Pendlay (the best S&C coach in the nation) for the next one:
    Originally Posted by Pendlay
    "Most athletes do too many exercises. Many times they look over other peoples programs like they are at a buffet. They pick a little of this and a little of that from a variety of programs, and end up with something useless. People think you have to train each muscle with a different specific exercise. Many guys in college athletics would do better if they would just randomly slash off half of what they are doing, and then work twice as hard on the half that is left."

    10) Another of my favorites from Glenn:
    Originally Posted by Pendlay
    "im so sick and tired of hearing people who just started training who say they cant gain weight. jeez ive heard this crap so often. every day it seems i have some stupid kid ask me about how to gain weight... in resturants, at the grocery store, yo uname it. for some reason there seems to be a sign on my back or something. usually i know its worthless to talk to them, sometimes i actually waste my time. talked to a kid at the golden corral a couple of days ago. took almost an hour when i should have been enjoying my all you can eat steak night... 3 days later i see him in the gym when i just happened to go in to talk to a friend who i knew was there... kid was there doing preacher curls. said hi to me, then said well i talked to my friend about what you said and he said he tried it once and overtrained so i decided to do this thing i read about... on the other hand about 6 months ago i talked to this 6' tall, 150lb kid who wanted to know about getting stronger. kid had done well in judo, won some titles, also after that had done cycling, turned pro then quit a year later, quite a good road racer. he actually did what i told him i guess, about 3 months after i saw him the first time i saw hiim again, he weighed about 185... he wanted to try olympic weightlifting so i let him train with the team i coach. now hes weighing 204 and clean and jerking about 300lbs, 54lbs gained in 6 months. no drugs. olympic squat from 175lbs to 385lbs, front squat from 150lbs to 330lbs. hell be a good lifter, has a good work ethic. needs to be 240 and fairly lean, will compete eventually in the 231 pound class. will take about another 12-15 months i suppose. why is a kid like this the exception and not the rule? why will kids do the same old thing for years in the abscense of results, and not try anything new? what the hell is wrong with people. there is a gym in town, i know the owner so i go and talk to him sometimes, there are all these kids in there, skinny little ****s, doing curls. they never progress, you see the same faces one year to the next, same bodies too."
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  3. #3
    Training Hard Andalite's Avatar
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    11) Ultra slow reps or TUT is, for the most part completely worthless. Will it work? Yes. But the total amount of work that one can complete is much lower when utilizing slow reps. Just go natural. Don’t try to be super fast, and bouncy, and don’t try to go ultra slow. Just do it naturally and controlled.

    12) “The burn”, “the pump” and “the feel” have nothing to do with the effectiveness of an exercise. Yes, even I have been caught on upper body days looking at myself in the mirror when I’m all blown up, but that has nothing to do with the effectiveness of the last exercise. You do hammer strength bench presses and flyes for sets of 20 and I’ll do heavy barbell bench presses and deep dips. One of us will “feel the pump” more and the other one will grow.

    13) Likewise, delayed onset muscle soreness (DOMS) also gives no clue as to the effectiveness of a workout. It just means A) you have a ton of microtrauma in a muscle or a lot of lactic acid/ waste products. Congratulations.

    14) “Core stability training” is not done on a swiss ball or a stability board. It’s done by pulling heavy deadlifts, standing overhead presses, full squats, heavy barbell rows, heavy farmer’s walks, Atlas stones, tire flipping, reverse hypers, heavy back extensions, glute ham raises, and heavy abdominal work.

    15) A good gym has nothing to do with how nice the machines are or if they have a pool or tanning beds or even if it’s air conditioned.
    A good gym smells like a mix of body odor and liniment and supplies their members with a big box of chalk.



    Kelly Baggett, one of the best strength coaches his take as well on how to get bigger
    Originally Posted by 0311
    This is not to attack anyone but I'd be willing to bet a lot more natural muscle has been built using the recommnedations of Matt and Glenn over the years then all the complicated bodybuilding schemes out there. The problem with bodybuilders is they try to overcomplicate everything and lose site of the big picture.....that's making strength gains in the gym on basic movements along with scale weight increases on a week to week basis. Now you can complicate that as much as you want but those are the only 2 things it takes to get big. It doesn't take any sort've fancy specialized training routines and special diets. If more people would spend more time in dark stinky ass gyms worrying about putting weight on the very basic movements and spend more time eating in high volume (note the golden corral reference) with an emphasis on gaining scale weight then a lot more muscle would be built.

    For every bodybuilder who has success building a physique naturally I'll show you at least 20 who don't get jack **** in the way of results because they sit around with their thumb up their butt worrying about this and worrying about that and basing everything off of their "pump"...worrying about the "feel" of this exercise and trying to trash the muscle every workout without any regards to periodization and failign to realize that if they would've just strived to put 50 lbs on their squat and 15 lbs on the scale their problems would be taken care of......They go starving themselves to death on boiled chicken and broccoli while spending $300 per month in supplements thinking they can get "bigger" and "smaller" at the same time spending 5 years wasting time not gaining 10 lbs of scale weight all while looking at strength athletes with their nose up in the air when what they don't realize is that fat powerlifter they like to make fun of has actually put on 50 lbs of muscle in the last year and he could spend 3 months stripping that fat off and hand you your ass and balls in a bodybuilding contest simply because he trained very simple, focused on strength gains and most importnatly wasn't afraid to sit down at the dinner table and do some serious eating.

    Give me 2 twin brothers one who hangs around with and reads bodybuilding related info for a year and another who hangs around with and trains at a powerlifting gym both without steroids and after that year is over let's see which one builds more muscle. Nine times out of 10 I'll take the powerlifter.

    Having said that a strenght athletes routine may not be 100% optimal for a bodybuilder but there are a lot of things people could learn from strength trainers.
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  4. #4
    Training Hard Andalite's Avatar
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    Originally Posted by 0311
    5) Training to near muscular failure has shown to induce identical hypertrophy gains than training to all out muscular failure. The reason you guys can’t train a muscle more than once per week is because you are destroying it when you do train it. Learn to hit or miss that last rep and then call it done. Don’t do ridiculous amounts of forced reps, negatives, etc. until you literally can’t move the muscle. Take it to near failure and then your muscles will recover enough so that you can train them again in 3-4 days.
    Here is a spectacular technical writeup of CNS overtraining.

    http://www.muscletalk.co.uk/article-...ertraining.asp

    Here's another additional writeup by Brian Haycock:

    5) Fatigue is not the muscle’s way of indicating that a stimulus for growth has occurred. A growth stimulus can be created without taking a set to failure, and at other times, even taking a set to failure fails to produce an adequate growth stimulus. We have no direct way of knowing how successful we have been at creating a growth stimulus from workout to workout. Direct measurements require a laboratory setting and painful biopsies. The only way to really gauge is to look at what has previously been done to the tissue (i.e. how much weight, how much volume, what level of conditioning are we working with). By continuing to increase the duration and/or amplitude of tension/stretch/load, we can be reasonably sure we are creating an adequate growth stimulus (assuming diet is in order). “Within reason”, it is the total number of reps performed of a given movement during a single exercise bout that is important, not how many are performed each set. You can blame two prominent exercise researchers and their infatuation with minuscule fluctuations in hormone levels for any confusion on this point.
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  5. #5
    Training Hard Andalite's Avatar
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    ALL that was by 0311... this is not MY work... i'm merely regurgitating information for everyone's benefit..
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  6. #6
    Registered User u.demartino's Avatar
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    good stuff. reps for you
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  7. #7
    Training Hard Andalite's Avatar
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    Originally Posted by u.demartino
    good stuff. reps for you
    thanks man... but more importantly, each and every single beginner must have a look at this... it will save time which they will end up wasting if they dont read it...
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  8. #8
    Registered User Azaloth's Avatar
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    More reps for you... Thanks for the helpful post!
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  9. #9
    Training Hard Andalite's Avatar
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    Originally Posted by Azaloth
    More reps for you... Thanks for the helpful post!
    no problemo... and thanks for the reps mon amis....
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  10. #10
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    I have to spread reps around before I can rep you again, sorry. I hate this system. Great post none the less. It should be a stickie.
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    Just to be fair to 311--a friend--he didn't write that originally, I believe. I'm pretty sure it's an article from somewhere else that he thought useful so re-posted it. Good stuff.
    [b]What most of you SHOULD be doing![/b]
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    [QUOTE=Andalite]

    1) I believe in general that the majority of people don’t work hard enough. If there’s one thing we can learn from the old Eastern Bloc countries, it’s that they worked harder than us, and that primarily, is why they always beat us in the Olympics. Work hard in the gym (even if your program sucks) and you will be rewarded.

    umm when were the easter bloc countries beating us? besides in the 70s or whenever it was when they were using steroids...
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    Training Hard Andalite's Avatar
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    Originally Posted by Protobuilder
    Just to be fair to 311--a friend--he didn't write that originally, I believe. I'm pretty sure it's an article from somewhere else that he thought useful so re-posted it. Good stuff.
    ok.. i just thought it might be useful to everyone.. and i havent taken credit for it....
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  14. #14
    yay riding bikes kethnaab's Avatar
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    Originally Posted by warbird00
    umm when were the easter bloc countries beating us? besides in the 70s or whenever it was when they were using steroids...
    *laughs* and you think that we weren't? c'mon now, back to reality.
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  15. #15
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    bump......
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  16. #16
    Fat BB'er or weak PL'er Guinness5.0's Avatar
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    Originally Posted by Andalite
    Here is a spectacular technical writeup of CNS overtraining.

    http://www.muscletalk.co.uk/article-...ertraining.asp

    Here's another additional writeup by Brian Haycock:
    This link is no good - any chance of getting a good link to that article? Sounds interesting....
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  17. #17
    Moderator Dominik's Avatar
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    Originally Posted by kethnaab
    *laughs* and you think that we weren't? c'mon now, back to reality.
    I got a good laugh out of that one

    It's funny how people can be so gullible. Like they'll bust a few Eastern Europeans for steroids or diuretics at the Olympics in the hope we'll all sit back and think the rest of the field is clean.

    Anyway, back on topic. Some good information on this thread, let's hope more people here read it.
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  18. #18
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    Originally Posted by Dominik
    Some good information on this thread, let's hope more people here read it.
    thanks... i hope so too.. thats why i bumped it.. its been made into a sticky, but who actually looks at stickies...?
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  19. #19
    Moderator Dominik's Avatar
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    Originally Posted by Andalite
    thanks... i hope so too.. thats why i bumped it.. its been made into a sticky, but who actually looks at stickies...?
    Yeah, it deserves to be, there's some good stuff in there from IA and Matt Reynolds that a lot of beginners could benefit from.

    Btw, I get this message all the time: "You have given out too much Reputation in the last 24 hours, try again later."
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  20. #20
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    This forum is RIDICULOUS! SO MANY contradicting articles and threads, it's not even funny. You find yourself just reading in ****ing circles.
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  21. #21
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    Originally Posted by Dominik
    Btw, I get this message all the time: "You have given out too much Reputation in the last 24 hours, try again later."
    ha ha... dont worry... but i gotta ask.. how come you got 569 reps...? are they all from the workout section..? i know my 17 are.....
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  22. #22
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    Originally Posted by motionOne
    This forum is RIDICULOUS! SO MANY contradicting articles and threads, it's not even funny. You find yourself just reading in ****ing circles.
    this is the real deal.. any other threads or post you find "conflicting", post the links...
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  23. #23
    Soap box squatting. Andrew.Cook's Avatar
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    Originally Posted by motionOne
    This forum is RIDICULOUS! SO MANY contradicting articles and threads, it's not even funny. You find yourself just reading in ****ing circles.
    There are many roads leading to a fit body. I would say that a lot of the info you see on here does not contradict other info... not at the most basic level. I think that what you run into is this idea that there is only one way to skin a cat. Once someone adopts a workout program as dogma, then they can not accept other methods as also right. If you subscribe to one idea as the one and only truth... everything else becomes a falsehood. However, in the realm of bodybuilding, there are many truths. Andalite touched on some (some are not truths... but contain some truth ) Shhh, don't tell anyone I said that. It does take a wise man to seperate the wheat from the chaff. That is to say that every useful nugget of information is most likely wrapped in a shiny BS wrapper that must be ignored and thrown away. Not interested in searching for truth? Andalite has done a good job of allowing you to remain the lazy and uninformed sloth that you always have been (that was a joke, but it still holds a truth... see how that works?)
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  24. #24
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    That's because some people shouldn't be posting, they are just trolling...

    You can count them with one hand...

    Just read the things madcow/defiant/all pro/dominik/kethnaab/andalite/guinness5.0/RipStone/the iron addict/andrew.cook/J.L.C. post

    Their are a couple of others that should be mentioned

    If I forgot anybody, sorry
    Last edited by TheCore; 04-19-2006 at 05:30 PM.
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  25. #25
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    And what Andrew.cook just now said...

    Educate yourself!!!
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  26. #26
    Soap box squatting. Andrew.Cook's Avatar
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    Originally Posted by TheCore
    And what Andrew.cook just now said...

    Educate yourself!!!
    Thanks for the nod, and the vote of confidence. Just doing what I can to get people to think. I don't care what conclusion they come to... as long as they have REALLY thought things out. Everyone is going to come to a different answer in life, and that is fine, and to be tolerated. However, it is the misinformation that really bugs me. You don't get to sit on your golden throne and preach out of the "big book of wrong sh....tuff"
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  27. #27
    Moderator Dominik's Avatar
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    Originally Posted by Andalite
    ha ha... dont worry... but i gotta ask.. how come you got 569 reps...? are they all from the workout section..? i know my 17 are.....
    Beats me. I've only ever posted in the exercise and workouts forums. I definitely don't take any of those points for granted and share them around any time I see a solid post.

    I can tell you this much, points are practically meaningless here since you can hang out in Misc, rack up thousands of points, even if you can't tell a smith machine from a power rack. You want an example of how ridiculous it is: Madcow and IA have about 300 points between them. Meanwhile there are guys with thousands from posting jokes and photos of cheerleaders all day. And this is a bodybuilding site. How screwed up is that?
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  28. #28
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    You're right I should be posting pics of pretty girls in the misc section to get my rep power up, thanks for the advice Dominik!!!














    j/k
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  29. #29
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    Originally Posted by _Dominik_
    Beats me. I've only ever posted in the exercise and workouts forums. I definitely don't take any of those points for granted and share them around any time I see a solid post.

    I can tell you this much, points are practically meaningless here since you can hang out in Misc, rack up thousands of points, even if you can't tell a smith machine from a power rack. You want an example of how ridiculous it is: Madcow and IA have about 300 points between them. Meanwhile there are guys with thousands from posting jokes and photos of cheerleaders all day. And this is a bodybuilding site. How screwed up is that?

    that is real. Its funny because you'll have that same person with all those points even a high post count ask basic questions they could have easily answered themselves by reading post in the exercise and workout forums. How are you going to have 300 post on this bodybuilding forum and not have seen the inner chest question 20 times.
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  30. #30
    yay riding bikes kethnaab's Avatar
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    i rarely get reps from the exercise or workout program sections because the people that I tend to help have 0 rep points.

    almost all of mine have come from the religion/politics section, where I tend to go every now and then when I get frustrated with various aspects of life.
    So I go there, rant a little bit, make a few sarcastic remarks, and next thing you know, I have doubled my rep points.

    kinda funny actually.

    and as always, if you're going to quote someone, quote some good people. IA and AM are good people to quote.
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