5-3-1 jim wendler

rippetoe 5x5 linear periodization

boris sheiko

westside barbell (4 advance users)

RSR

Chinese+Russian periodization (in my head)

Doing a Westside routine isn't as simple as it looks. You need to work alot of things out. and you need to atleast have a power rack. Westside emphasizes alot on variation, floor presses, band presses etc. Its tough to do stuff like westside in MY unless you have the eqs. But then if you still insist on doing it , good luck.

RSR sounds good to me though.

The worst part about Westside, is that it takes time. Here are a few important info that you need;

- Sticking points
- Weakest links
- What exercises benefit you most
- Rep ranges and sets
- Proper form
- How to schedule your training but avoid overtraining

To just learn about these, you likely need about 3 months, (at least) and perfecting it is a lifelong lesson because your weaknesses will change from time to time. If you want a really simple one, go back 1 page and look for the routine I posted.
Change the power clean to plyometric box jumps.

Here's something to help you out. With the method attached, you should be able to hit 5% more, in six weeks. The 80/2x6 means, 80% 1RM, for 2 sets of 6 reps. Lets take myself as an example.

1RM Back Squat - 185k

So 1st-9th workout it'll be

148KG x 2 x 6
148KG x 3 x 6
all the way to workout 9, where I'll do 148KG for 2 x 6 again.

Then week 10-18th, we use a wave loading method. 1st workout up, then 2nd workout drop, then third workout up, then 4th workout drop. It's a method that's been used by hundreds of coaches worldwide because it's pretty simple.

Load->Linear load->Wave load->Deload

Very simple and effective.

Lol, play with pizzaboy.      Play chest? Play legs? Play biceps? Play abs? hahahahahha!

Lol, play with pizzaboy.      Play chest? Play legs? Play biceps? Play abs? hahahahahha!

lol, you cant actualy get what shane means, he trying to piss pizzaboy off... lol

eh guys what fish oil u guys taking? recommend some

Well I said Dumbbell Walks because you said you wanted grip strength, so I gave you my POV. It sill does its job for grip work but if you still insist on gripping rocks for what i reason i don't know, then its your call. 

Not even close.
Overtraining doesn't happen that easily. And when you overtrain, you can't sleep and you can't eat. You feel like shit all the time and you feel tired all the time.

I can really engage my lats by doing pullups, especially wide grip. It takes so much more effort to do them well as compared to pulldowns.

Why not cross your feet and bend your knees up?

If mere cosmetics, yeah. The barbell rows, work more on the saggital plane.

The issue with pull-ups is too many people, don't use their backs. I learned the best way on how to use the back was by this method;

- Close grip chin-ups (recruits the lower lats better)
- Hang with arms completely straight and loose (Elbows must be able to shake)
- Hang for a few seconds, till I feel the stretch in my lats
- Pull up fast and how as long as possible at the highest point, at the mid point, and the point just before the lowest.

I'll do this for a few reps. Then I get the feeling and then repeat. Usually, straps help to get this sensation best.

The best strap....let me think....

There's this material made of a certain alligator hide which is tough as hell, and can withstand about 5000LBS of pressure. That would probably be the best material I can think of. No I'm just bullshitting.

Just go with a very strong sorta material. Put it around your wrist and then roll it around the bar. Grip it and lift.
A good idea? School belts. Green color ones. You just need to learn to get used to the feeling of the strap biting into your skin. After that it's okay.

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Added on October 2, 2009, 2:11 amMind you.....my comments and advises, are meant for the ghetto.

Most people, want the better way to do it, so yeah, the better way, go to criticalbench.com or http://www.prowriststraps.com/ and order an overpriced strap while my strap does the same thing.

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Added on October 2, 2009, 2:31 amN I want to shout something.

Taking 20GMS of protein and 40GMS of protein at one sitting, makes no difference to muscle synthesis.

as PB said, lower back, and upper back, do them both together
Chow

Hello guys, I have been controlling my diet and doing sport for few months, now I have lost my tummy and I can feel the cleavage for my abdominal muscle ( not visible ). I didn't do any abdominal exercise during the period, so is it the time for me to start doing sit-ups now? There is still fat in the cleavage btw.

girls would take substantially longer period of time to achieve some results compared to a guy.
well, everyone is different.
not everyone can do things the same pace

Hey, I have the same problem too when i'm not in the country. But why skim milk ? Thought 1 or 2% fat milk is better than skimmed ones.

Some of these came to my mind, though the protein content is not that great but at least something :
- Complan, Ensure or other off-the-shelf meal replacement powder.
- Goat's milk powder, better absorption than cow's milk.

I guess they don't come under the 'whey' category in a strict sense but it ought to b good enough because protein needs some carbs in it to aid absorption and also to replace the muscle glycogen.

Maybe u can ask a gym-goer there where he gets his whey

And I can get Franco Columbou's body in a month's workout.

wah so many ppl didnt know WOng Hong eh...he's IFBB pro..lol
Chow

memang la, we're BB thread, i tot all into BB, lulz

Chow

knowing wong hong in bodybuilding is like knowing TD04 in car modifications liao...
so, it's biggie lah if you only know terry gallyot but you don't know him...