what's THE SECRET PIZZA ? spill the beans BRO BRO BRO

damn it I hate the term 'bro', who invented that !?! I am not your brother, even if I am, please don't call me that !!

I think is the competitiveness that you foster among them that makes them excel. most gym lacks that, competitiveness , albeit the healthy variant.

yea the basic tip of Eat like a caveman! If it had a face or bleeds...eat it. If you have to stand around to "gather" it, then you'll be eat'n by a T-Rex.

very 'naise'

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Added on December 12, 2009, 8:51 amI cooked 1 week supply worth of chicken and beef (eye of round) and cut it cubes. Portion them in ziploc bags or tupperwares 6oz for chicken and 5oz for beef (both 50g of protein) and store them in the freezer. Every night before I sleep I take the bags out from the freezer and thaw them overnight.

Upon waking, I heat up the skillet , spray some olive oil, toss in all the meat and some garlic powder or sesame or 0calorie hot sauce or whatever(pending on my mood) If i am a lazy *******, I just dump the ziploc bags in the microwave and nuke it. Pack it and leave the house.

but seriously the basic tip of eating more lean meat and eliminating high g.i carbs is perfect for starters. don't overthink unless you got your bases covered.
e
I also chop my veggies and store it.


This post has been edited by ken86: Dec 12 2009, 08:51 AM

'disregard the smaller plates comment. Get your form right before attempting to go deeper.

re-Learn the right motor patterns and add weight progressively. Listen to pizza-boy. The bar path has to be a straight line and close to your shins at all times , not all over the place.
Instead of thinking of "pulling the bar up," use your hands as vices and picture pushing your feet through the floor. Whenever I see someone using their biceps during a deadlift (which is extremely dangerous), I know they're thinking of pulling.

Several ways to go deeper if you really know wanna how
1) use the snatch grip
2) platforms made of wood (can be bought easily and nail em together)
3) Stack 20 kgs weight plates

What happened to doing pullup (pronated, supinated, neutral, weighted, bw) for developing back muscle?!

Latching onto a bar with your full bodyweight in tow can be a much more humbling experience than sitting at a lats pulldown machine where dignity can be preserved with a quick change of the selector pin on the weight stack. This is why many people end up getting stuck in Lat Pull-down Land, and fail to ever perform a single set of double-digit pull-ups.

I recently got a fellow friend to perform pullups ( he was really out of shaped prior to this)

Progression I used ( those that can't perform pullups for nuts)

Everyone is strongest at the eccentric portion (lowering portion) Climb, get help from a training partner, or jump up to a static hold with your forehead to the bar for a count of two. Then, slowly lower the body until your arms are locked out at the fully extended position. Then, put your feet down and repeat the process,

Start with 3 sets of two. Every 2-3 days , add 1 extra set until it accumulates to 10 sets of 2 = 20 deceleration pullups. 1 month later, he grab the pullup bar and started tugging miraculously. magical.

I was in your shoes but not as much
from 215 lbs to 175 lbs. pics in page 64/65 can't recall. I did it in 14 weeks

1. train for muscle
the more muscle you have the more calories you burn at rest and while active. So keep training at a high intensity while dieting. Don't start lowering weights and increasing reps to sculpt/etch in details
stick with heavy training and let cardio and diet burn the fat. I did Jim Wendler's 5/3/1

2. do your cardio
start with bite size chunks and work your way up

3. nutrition

1. Drink more water
2. Eat more fruits and vegetables (eating as wide a variety of colours as possible thoughout the week)
3. Eat some quality protein with each meal (Lean cuts of red meat, chicken, turkey, fish or protein powder)
4. Eat some healthy fats with each meal (Nuts, Avocado, Fish oil, Olive Oil)
5. Eat some healthy carbohydrates with each meal (timed your carbs)
6. Eat 5 to 7 times a day
7. Avoid processed and packaged foods
8. Eat whole foods instead of supplements whenever possible (eg Chicken instead of protein powder)

Once you have comitted to these basic principles you can start to tailor your diet with supplements, optimal pre and post-workout nutrition and working out specific macro-nutrient breakdowns for each meal. But one step at and time. For 90% of the general public and lifters out there, doing the above for a month would be a huge step in the right direction.

don't overthink. you have a long way to go and get to work NOW.

fan of poliquin eh ?

I think the major cause of the skinny fatties over in malaysia are video games , too much sitting, sedentary and lack of awareness for fitness

you just started out, you are worrying too much. After one month, where u at least develop some 'mind muscle connection' or learn the appropriate exercises for each muscle group. Then start incorporating new exercises or set/reps scheme.

Worry less, train harder. soreness is not an indicator of a good training session.

more like poor hamstring mobility, put some small weight plates at the heels to elevate the heels and perform bodyweight squat with a slow eccentric, check form at isometric position (glutes below acetabulum, knees not caved in, etc), then squat up with proper coaching cues (hip drive, etc.)

one of the good lower body drills :Defranco's Agile 8
#1 – Foam Roll IT Band
#2 – Foam Roll Adductors
#3 – Glute/Piriformis Myofacial release w/ static stretch
#4 – *Rollovers into “V” sits – Perform 10 reps
#5 - *Fire hydrant circles – 10 forward circles/10 backward circles each leg
#6 - *Mountain climbers – 20 reps
#7 - *Groiners – Perform 10 reps. Hold last rep for 10 seconds…push knees out with your upper arms while dropping your butt down.
#8 – Static hip flexor stretch

I was actually referring to yeah_guyz comment ' cant even do a squat with his back of foot touch the floor'

definitely a good example of poor ankle mobility (practically zero dorsiflexion from your explanation) plus the fact he plays basketball (elevated heel padded SHOES !!!) and endless ground contacts

A loss of dorsiflexion creates an inability to actively dissipate force in the lower extremity. How's the gait pattern like ?( the way he walks) I remember during class when we were analyzing this patient with very poor ankle mobility , he walks as though he's bouncing as the BW is transferred to front of the feet.

I m interested with the ankle stretches u used ?

brilliant ankle loaded stretch, never thought of that !!! man Chinese really have a lot of things figured out .

I was reading zatsiorsky - science and practice of strength training and it mentioned Naim Suleymanoglu ('Pocket Hercules'), Olympic Champion 1988, 1992, 1996. Voted best weightlifter of the 20th century, he was the first athlete to clean and jerk 3x his BW, which he accomplished when he was 16

pardon my ignorance, i had no idea when u posted that article regarding this dude, I thought he was some nigga lifter T__T

DB row does not help your pullup but it's great for strengthening the upper back and your grip provided u lift it heavy enough. besides that DB row = horizontal plane whereas pullup = vertical plane

please do not be overzealous and jump straight to 10 sets of 2 , work your way up, nothing beats steady progression.

i m not suprised you feel some strain in your hamstrings. Heavy individuals have that problem when they are trying to keep themselves from swinging while lowering themselves. I presume you can't perform a pullup at all prior to this ? or maybe at most 1 -2 pullups.

jonyeap - Take the number of reps that you can do at this current moment while leaving a rep or two in the “tank,” subtract two reps (depending on training age), and divide that into the number 20 (total to be performed). That’s how many sets you should start with.

In other words, I grab the bar and pull out nine reps, leaving 1–2 in reserve. I then subtract four reps because I’ve been training for a while and just now want to add pull-ups to my menu. So now I have five reps, and I need to do four sets in order to get to 20 total reps in this workout.

so week 1 - I do 4 sets of 5, if it feels awfully easy, I proceed to 6 sets of 5. If it feel difficult but doable, then 5x5. too many variables to change and slowly creep you way up to 10 sets of 10. When you can perform 10 sets of 10, 20 reps of pullup is easy stuff.

working your core/abs will definitely help to keep yourself from swinging wildly..

Some movements

Hip Flex: Suspendend straight leg raise, knee ups, reverse ab curl.

Trunk Flex: anything that looks like a "sit-ups". Prefer to do these over a Bosu or stability ball. Pull-down abs...like these standing.

Transverse Plane : obliques sorta. Twisting motion....Russian Twist, wood chopping type movements. 

"Functional" type (Ab roller, Turkish Get Ups, etc)

especially hanging straight leg raises/

for your case i think losing some weight is more important.

I know I care

You are closing into a 3x BW. Finally overcome the mental block ? what did u do ?

Imagine you ditch the biscuits and get leaner.

something awesome just happened ! I can't be more grateful,

For a one time thing,

the next poster can request any strength training related e-books (only one) from me (no vince delmonte shit) something like michael yessis, christian thibadeau, elitefts, t-nation, verkhakhosky , thomas kurz , ross enamait too many, give me a name and I will see what I have blahblah

This post has been edited by ken86: Jan 16 2010, 01:19 PM

but whyyyy

kaspersky-fan

a good place to start is to go to www.elitefts.com and see the list of e-books for sale.

hey jamis,

You are yoyo-ing (cut abit, bulk abit , cut again (fear of losing muscle), then bulk again) 90kgs - 85 kgs is not a cut. I went through the same thing myself a few years ago, assuming I was only 10 pounds of fat away from a six-pack. (It was more like 20.)


At 210 pounds, I thought I'd have great abs at 200. Nope. 190? Nada. Well, surely I do be a walking anatomy chart at 180? No, sorry. Actually, I had to drop down to about 175.

'I call this being fat blind. It's the inability to "see" how much body fat needs to be lost to achieve that truly lean and muscular state.

(And yes, do make sure you have enough muscle under there to uncover before you adopt a strict fat loss plan. If you're 120 pounds soaking wet with four months of lifting experience, then you won't find a Frank Zane physique under there when you hit 110, kid.)

The thing about fat blindness is that you really don't begin to "see" the condition until you start to diet down. It's a difficult concept to grasp until you experience it. Part of the reason is physiological -- most people just don't grasp how much body fat they carry. They assume they have a naturally thick torso when this is often just sub-abdominal fat: the really really bad kind that'll shorten your life, and the kind that can't be measured in a caliper test.

But mostly it's psychological -- hardcore gym rats don't want to admit they need to lose 30 pounds. They'd rather believe they only need to lose 10. It's comforting... though false and debilitating. And as I always say, every fat guy I know (including myself at one time) says he's "Oh, about 12% body fat." Uh, huh. Whatever makes you feel better about yourself, buddy.

So, keep the concept of fat blindness in mind. And don't get caught up in scale numbers or even caliper tests. Go by photos instead. This is a more "painful" measure of progress for sure, but it'll certainly open your eyes. '

make up your mind on what you want and work from there.

finally pictures to raise the bar here.

Congrats on having the guts to step on stage, dialing in is the hardest part. The winner of your class has some crazy ass V-taper, wide shoulders, nice muscle bellies, tiny waist - good genetics I would say.

height is not a disadvantage in looking big maybe biomechanically but definitely not in looking big.

Monday's Musings

"If you want the best gains, you need to focus on training regularly and training to get strong. Strength is size. Remember that. Repeat it. Say it out loud. Strength is size.

If you’re a big guy that uses body-part splits, by all means keep at it. If you enjoy it and think it’s productive, I’m not going to say you’re wrong. If you’re a skinny kid that’s hit a plateau, I’m telling you there’s a better way to do things.

The bodybuilding paradigm goes back to the 1970s and 1980s, stretching back to Joe Weider’s philosophy on pumping up the muscle with endless volume. This only got worse in the 80s when everybody was on the juice and could grow on the super-high volume splits that are still with us today.

A bodybuilding session will have something like 4-5 exercises per muscle group, with the premise being that you must hammer and grind and ultimately defeat the muscle by bludgeoning it with set after set. That’s not strength training; that’s endurance exercise. It may work for you as a beginner, but the biggest effect this training has is 1) inflaming your muscles and pumping them up right after the workout; and 2) bloating them up by increasing the amount of water, glycogen, and other goodies stored in there.

Needless to say, if you don’t have muscle to pump in the first place, this isn’t going to work very well. Leave the volume-training to big guys with a strength foundation.

Muscles respond most favorably to heavy, high-tension movements; and no, you do not have to work every muscle directly for them to grow. This is because muscle groups overlap and fill many of the same roles. Yes, this means that once you’ve worked the hell out of your bench press, your triceps probably don’t need that much work.

Bodybuilding has so poisoned the well that most people don’t even realize that they can train with any other system. If someone wants to grow, then they default to the five-day body-part split. I’m telling you right now: any ‘bodybuilding’ training should be secondary to your basic strength training; and only then if you’re really convinced you need it. If you’re 75kg and b****ing that you can’t get any bigger, you probably don’t need it.

What you need instead if a basic program that focuses on getting stronger. ‘I don’t want to be a powerlifter,’ you say. ‘I want to build a good physique with mass and symmetry.’ The funny part is that most people that say that have no idea what it even means as it comes out of their mouths.

Strength is size. If you want ‘mass’, you need to get stronger with the big lifts. If you want ’symmetry’, well, you need to talk to your parents. Anything else is a function of leanness. To many would-be bodybuilders just don’t realize this, and they stay both small and weak as a result. At least until they go on the sauce.

If you’ve already got a decent base of strength from years of training, you might benefit from this lighter bodybuilding stuff. You might even want to play with the split routines for a change of pace. You just have no business following that kind of routine when you don’t have that foundation to build on."

sighs no one seem to grasp the concept of training economy and doing compound exercises.

they do a million variations of shrugs haney shrugs, behind the bar shrugs, overhead shrugs, casual shrugs, etc to target traps T_T.