I’m not familiar with it. I have heard of it though. I don’t buy into training systems too much. More into training practices and the methodology behind structuring/tailoring a program oneself. Not to say any one person’s methods are stupid or don’t work. I know tons of people who swear by bill stars 5x5, DC training, and P/RR/S…
did anybody hear about the person getting kicked out of his gym for grunting? Apparently, after grunting twice, guy was escorted out of the gym and his membership was taken away.
It was hearsay, just wondering if anybody heard it.
good shit on the advice. I am getting very big, now its just time to lose weight. :sad:
Oh wtf? 
http://news.yahoo.com/s/afp/20061104/od_afp/afplifestyleushealth_061104002425
http://planetfitness.com/pffeedback.asp
apparently, they have a “lunk alarm” which rings if a dumbell or grunt/scream is loud enough.
The real question is, what if you drop a weight on you, are you aloud to yell for help?
I dunno, this must be the dumbest thing, I’ve ever heard. I may not grunt but I do breathe in and out loud during reps.
Soon their gonna have gyms with make up girls all around the gym giving free touch ups on their smeared makeup.
This gyms seems like it is for sissy who are afraid of actually working out.
edit =
The heaviest dumb bells at Planet Fitness are 80 pounds, meaning it’s a place geared toward the general public, Palazzolo(the manage) said.
whats the word on static stretching post workout? ive read mixed reviews…
im outi
Roberth
Post workout is the best time for it…hard stretching post workout increases satellite cell proliferation. (growth)
What’s a list of stretches you guys recommend?
Romie? Magnus? Monkey guy?
Stretch everything…stretch ur really tight areas (vagina) more often…
Try googling stretches or something, I don’t have the time or resources to describe all the stretches you can do and if I could you would really need pictures anyway…
How MANY stretches do you do?
I want to learn more about nutrition, recommendations anyone? Maybe a book or websites.
I know you mentioned one Magnus, but that was targeted more on weightlifting rather than nutrition, right?
well, I do 1 stretch for my quads…one for calf/ankle mobility, 2 for hamstrings (bent leg and straight leg)…1 for this, 1 for that…
You know what your problem areas are…so start there. Static stretching, which involves “holds” for an allotted time, are great post workout. Maybe try stretching just the muscles you worked out when you are finished lifting weights…that’s easy…you work chest and tri’s…stretch ur chest and tri’s…
I will say that a stretching partner is priceless…it is very hard to ‘relax’ into a stretch when you are stretching yourself. Not to mention some stretches are easily performed with two people, but impossible alone.
You could try “the metabolic advantage” by john berardi. Or anything by him for that matter is going to be a good read. I learned the bulk of what I know by digging around on the internet and reading whatever I could get my hands on…(not to say I know nearly enough about nutrition)
I’ll check it out when I go to a bookstore, what was the name of the weightlifting one again? I might as well pick it up while I’m at the store.
One per. Hm. Cool. Thanks.
Is this true and who in here does this exercise? http://www.massivechest.com/pecs/Build-a-bigger-chest.htm
I’m starting to work out again and its been a month since I’ve been back. Here’s what I do for my chest - Comments or advices are welcome. I’m looking to grow my chest as fast as possible and I’m not sure if it is lol - there’s so many studies out there and I can’t possibly know if I’m growing as fast as I should. So far - I am gaining 5-10lbs a week on my bench sometimes 15lbs -
Flat Bench
2 sets x 8 of bar only
2 sets x 4 up to 6 reps Highest Weight Possible
Incline
2 sets x 4 up to 6 reps Highest Weight Possible
Decline
2 sets x 4 up to 6 reps Highest Weight Possible
Cable Flies
2 sets x 4 up to 6 reps Highest Weight Possible
I don’t max out often because that’s not what I am looking for - I’m just going for weight that I can hit between 4 and 6 reps and if after hitting 6 reps I up the weight unless it was a little hard to do the 6th then I just do another set and try for 4 up to 6 with the same weight. I do chest only once a week.
http://musclebuilding.centurybsi.com/54190.php <------ Are these many sets necessary?
Both of those articles are ridiculously stupid. One says the pec major is made of 4 different ‘parts’ and the other prescribes almost 20 sets for one chest workout :rolleyes:
Proper bench form is shoulders and glutes on the bench, arched back, shoulder blades retracted, and feet on the floor at 80 degrees. I lower the bar around the nipple line…
Post ur entire program and I will look at it.
Mondays ? Chest
Flat Bench
2 sets x 8 of bar only
2 sets x 4 up to 6 reps Highest Weight Possible
Incline
2 sets x 4 up to 6 reps Highest Weight Possible
Decline
2 sets x 4 up to 6 reps Highest Weight Possible
Cable Flies
2 sets x 4 up to 6 reps Highest Weight Possible
Tuesday ? Legs
Squats
2 sets x 8 of bar only ( Warm Up )
2 sets x 4 up to 6 reps Highest Weight Possible
Leg Press
2 sets x 4 up to 6 reps Highest Weight Possible
Leg Extension
2 sets x 4 up to 6 reps Highest Weight Possible
Hamstring Curls
2 sets x 4 up to 6 reps Highest Weight Possible
Calf Raises
2 sets x 4 up to 6 reps Highest Weight Possible
Wednesday ? Triceps
LayDown Extensions
2 sets x 4 up to 6 reps Highest Weight Possible
Rope PullDowns -
2 sets x 4 up to 6 reps Highest Weight Possible
Dips -
2 sets x 4 up to 6 reps Highest Weight Possible
Forearms -
2 sets x 4 up to 6 reps Highest Weight Possible
Thursday ? Biceps
Dumbell Bicep Curls on Incline chair at highest angle
2 sets x 4 up to 6 reps Highest Weight Possible
Standing Curls Ez Bar -
2 sets x 4 up to 6 reps Highest Weight Possible
Curling Machine -
2 sets x 4 up to 6 reps Highest Weight Possible
Cardio ? 45 minutes ? fat burning heartrate
Friday ? Shoulders
Dumbell Shoulder Presses -
2 sets x 4 up to 6 reps Highest Weight Possible
Dumbell flyes? -
2 sets x 4 up to 6 reps Highest Weight Possible
Bar Chin raise ( Where you lift the bar up to your chin in front of you 1 inch away from your body) -
2 sets x 4 up to 6 reps Highest Weight Possible
Dumbell Shrugs ( Don?t like barbell ) -
2 sets x 4 up to 6 reps Highest Weight Possible
Calves - 2 sets x 4 up to 6 reps Highest Weight Possible
Saturday ? Back
Deadlifts ? 1 set 10 reps 25% of max, 1 set 3 reps 50% max ? 3 minute rest for both while stretching ? 6 sets of 1 rep at 85-90% max with 1 minute rest in between.
Bent over dumbbell rows - 2 sets x 4 up to 6 reps Highest Weight Possible
Latpull downs - 2 sets x 4 up to 6 reps Highest Weight Possible
Seated Rows - 2 sets x 4 up to 6 reps Highest Weight Possible
Machine high rows - 2 sets x 4 up to 6 reps Highest Weight Possible
Forearms - 2 sets x 4 up to 6 reps Highest Weight Possible
Sunday - Cardio 45 minutes to an hour at fat burning MHR %.
This is what I learned from people back 10 years ago who did body building competitions. Looking to change things up if need to when or if I reach a plateau 
I spend anywhere from 45 minutes to 1 hour and 30 minutes depending on the type of exercise I have to do.
^Elbows out too, don’t wanna rely on triceps heavily.
…
duc…where are your legs??
lol, why the “…”?
j/k, I don’t flare my elbows out purposely. Just preference.