IronMagazine Bodybuilding Forum - Training

Booty Buildiing Sneakers?!

WillBrink — Fri, 20 Nov 2009 17:09:30 GMT

The Facts About Building the Perfect Booty!

I don't usually write about a specific bodypart, but I was inspired to by the recent development of companies selling booty building sneakers claiming to "help make your legs and butt look great..." The Reebok "EasyTone" sneaker probably being the best known, but there are others. The Reebok version claiming to be based on "balance ball technology" and* "tones your butt up to 28% more just by walking." I'm sure many of you have seen the commercial, but if not, here it is:

YouTube Video

Now before I even continue on about this booty shaping shoe, I just have to take a moment to rant a bit about this specific commercial. If you are going sell a shoe that (supposedly...)* shapes up your gluteus maximus, shouldn't you use a model that has one?! Holy Flat Backsides Batman! This gal has virtually no butt. Now I'm not hating on her; she's a very pretty girl - and* for a typical TV model type - in great shape, but she has no ass! I mean really, is that the behind most women really want today? Or put more succinctly, is that what the general non-athletic public* considers* a well developed booty?!

I see that commercial on TV* and I want her to ditch those goofy sneakers and find the nearest squat rack! So back to reality: if you want a well developed shapely athletic butt and legs, no pair of sneakers is going to give it to you. Like any muscle, you will have to develop it the old fashioned way via exercises such as squats, lunges, split squats, and straight leg deadlifts.

As with any bodypart, some are more genetically gifted in that area then others, but make no mistake, anyone can develop a firm well shaped booty with the right choice of exercises, consistency, and other factors (i.e., good nutrition so said booty is not just made of muscle blurring blubber!).

Sorry, no sneaker is gonna do that for you...What's a great booty look like as a result of proper training, nutrition, and consistency? Here's an oldie but goodie video of well known fitness/figure model Monica Brant doing Straight leg deadlifts, and to paraphrase the classic line from the 80's movie Crocodile Dundee, "That's not an ass.. now THAT's an ass!"

YouTube Video

If you want to see more exercise vids, some of which will also help with your backside, see my video section as well as youtube page.

Squats: 50 reasons why YOU do them

Prince — Fri, 20 Nov 2009 16:15:34 GMT

Squats: 50 reasons why YOU do them
By Rachel Cassano

1.) “It's hard to puke doing curls.” – Dave Tate

2.) “It's a great excuse to wear a big ass belt that makes you look less fat.” - Dave Tate

3.) “I love hearing ‘head up’ and it NOT being from a teacher.” – Dave Tate

4.) “Bashing your head on the bar is totally okay.” – Dave Tate

5.) “Internal rage.” – Dave Tate

6.) “You can gear whore up more than any other lift.” – Dave Tate

7.) “Very few movements require the same degree of dedication, desire and determination as heavy squats. Squats are more than a physical strength builder and may be the only movement that builds a person’s character. Life is about standing up AFTER a heavy load takes you down.” – Dave Tate

8.) “Light squats need to be treated as though they are heavy and heavy squats as if they are light.” – Dave Tate

9.) “No other exercise requires the same degree of total body tightness as the squat.” – Dave Tate

10.) “Any movement that uses cues ‘head up’ and ‘chest up’ is providing more positive reinforcement in ONE workout than most people get in a month.” – Dave Tate

11.) “ ‘Tweeds’ never squat.” – Dave Tate

12.) “One of the few lifts that can cause blood, sweat and tears to leave the body at the same time - without you knowing.” – Dave Tate

13.) “Increases bone density.” – Dave Tate

14.) “I can’t stand to see a rack alone.” – Dave Tate

15.) “ ‘Scrop’ – nothing better!” – Dave Tate

16.) “Because you told me to!” – Chris Bell

17.) “Great assistance work for the deadlift.” – Jeff

18.) "There is simply no other exercise (and certainly no machine) that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." –Mark Rippetoe

19.) “After breaking my ankle twice and destroying my knee wrestling, my doctor said I shouldn't squat or deadlift anymore. That was 5 years ago. No one tells me I can't.” – Roman

20.) “To prevent other people from doing curls in the squat rack.” – Nick

21.) “There's nothing like throwing 300+ pounds on my back at 5AM, right?” – Sam

22.) “It’s sadomasochism in its finest. The endorphins released by not getting crushed by a weight and completing the lift is immense. I also like the joy of being sore after a great session, as well as the complete stress release it has. After a hard squat session, I can’t be stressed because I don’t have enough energy.” – Curtis

23.) “For performance and the fact it makes me feel strong(er)!!!” - Luka

24.) “I wouldn't ask the kids I coach to do something I wouldn't do myself. Plus, they cure cancer.” – Chad

25.) “Because I can. Ok, so I also kind of like hearing the guys whisper ‘damn’ under their breath when they watch.” – Charlotte

26.) “They cure cancer. AND they make you one STRONG old lady pushing 60!!” – Elaine

27.) “I love the belt taking a few inches off my waist. No need for cardio!” – Curtis

28.) “If you don’t squat, you’re officially an arsehole!” – Sean

29.) “The squat just builds overall body power... no exercise like it.” – John

30.) “Nothing else gives that same sense of being a F*CKING man.” – Tone

31.) “If you go heavy enough you can see twinkling lights all year round instead of just waiting for Christmas.” – Steve

32.) “Because if I don't, I get cranky.” –Ben

33.) “I like breaking capillaries and blowing blood vessels in my eyes just so people look at me like I’m crazy.” – Peter

34.) “I like to see just how far I can push my body.” – Mike

35.) “I'm addicted to squatting. I don't even like it.” – Dan

36.) “They make me happy. And they give me something to look forward to all day on Mondays.” – Josh

37.) “They make my ass look good.” – Jane

38.) “They cure EVERYTHING!” – Joel

39.) “The only thing that feels better than squats are deadlifts, and because it makes me feel good for ages afterwards.” – Brian

40.) “I enjoy the pain and the misery of the hard work that it requires.” – Ken

41.) “To prove that it can be done even though I have a bad back, bad knee and messed up shoulder.” – Jim

42.) “Easy to do, long time to master.” – Timothy

43.) “It is HARD and I think it takes years off of your life when you use bands.” – John

44.) “It is great way to utilize the curling rack... Oh, and it is the GREATEST LIFT OF ALL TIME!” – Jerome

45.) “It’s better than a leg press.” – Mike

46.) “What else would I do on Sundays?” – Bill

47.) “Because cowards won't.” – Larry

48.) “More muscular bulk equals more muscular power. Squats are the best exercise to gain muscular weight, so squats are the most important lift.” – Todd

49.) “Squats build back strength contributing to other lifts. Even a bench press person can benefit the bench through squatting. I like the squat because it has a rebound motion making it different from the one-way pull-from-a-dead-stop of the deadlift.” – Hans

50.) “It makes me uncontrollably slap ignorant people… the whole day.” - Larry

source

turkish get up

PushAndPull — Fri, 20 Nov 2009 02:05:31 GMT

I ran across this crazy exercise, and wanted to know if anyone actually included them in your routine. They don't look very safe to me.

Exercise suggestions for weak areas

cpa55 — Fri, 20 Nov 2009 00:24:30 GMT

The weakest areas on my weak physique are my shoulders, traps and hamstrings. Would some of you give me suggestions for exercises for these areas. I would list my current exercise program, but I believe in the shock principle so my routine and reps change about every 2 weeks. I just wondered if anyone had a routine for these areas that have produced really good gains. Thanks for any help. I am 54, 5'8" and about 150-155 lbs

David

Correcting a long time back issue

Calmdwn — Wed, 18 Nov 2009 13:00:46 GMT

Hey everyone (long read, but i really need some help!),

Its been a long time since i posted or even consistently lurked here lol. Back in 2003 i used to read to board daily and from the knowledge i gained here was able to lose 80lbs going from 265 down to 185. After that multiple job changes and laziness contributed to shooting me back up to 240.

In 2006 lost a few pounds after going to the gym for a while and was back at 220lbs. This is when my back issue started. After a spinning class i had the bright idea to deadlift. As i was more then half way through a rep i felt what seemed like a firework in my lower back/upper butt on the right side. Tried to ice it, tried a chiro, and neither helped. Finally i found a chiro that was more sports specific and did ART. He got me to the point where i didnt have daily pain. But 3x a week at $40 got tough to shell out and i was already back into lazy mode.

So now im working on a career change that required me to be fit. I have lost 45lbs over the last 6-9 months and am down to 195lbs. Im back in the gym and can do most things without pain. But the back issue is definately still there, it flairs up at times, and its caused me to have very little flexibility in my lower body. I have been foam rolling for a few weeks and trying to stretch it, but this REALLY flairs it up.

So my question (finally!) is what i should be doing to rehab this. I will try to explain it the best i can. The pain is in my lower back / upper butt. If im bent at the waist and i try to tuck my chin to my chest i can feel a pulling/discomfort in the area. If im sitting in a chair and try to extent my legs straight out i have the same pulling / discomfort / pain. My lack of flexibility is terrible if sitting on the floor with my feet out in front of me i can not make a 90* angle to straighten my back perpendicular to the floor without forcing it and causing discomfort or pain. What i have been doing to stretching was after foam rollings sitting with my back against a wall and trying to force my legs straight out in front of me.

I would love some opinions and help from anyone on the board with knowledge here thanks!

Ray

Once again, some advice on routine and what direction to head next.

YSK — Tue, 17 Nov 2009 22:33:17 GMT

Hello, I was wondering if any of you would be kind enough to throw me in the right direction in terms of what I want to happen...

So as of now, since June i've cut down 25ish lbs of fat, my current weight is 206. I've been working out for sometime, although my routine has mostly been static for almost a year and more, mostly because I wasn't interested in getting bigger, just more cut so I was more interested in the calories I burned than anything else.

Also, Im not weak or anything, nor am I overtly strong, but I know what I have been doing. My bench is 255X 3 reps, Squat 205 for 8-10 reps (i dont really max out anymore, because its not necessary for me right now) and my deadlift is pretty pathetic but its something I've really been working on (135 X 8-10 reps, also I dont do conventional deadlifts anymore, i much prefer RDL)

Anyways thats an Idea of where i'm at, where I'd like to be is around 190-195, and from there start my first ever bulking phase, which I haven't been able to do ever since I was always quite high BF%

Should I just continue going the way Im going with my current workout until I hit my ideal bodyweight? I've managed to maintain most of my current strength throughout etc or should I switch up something and my routine as well...?

Current routine: 3 days split (sometimes I go 4 times a week, ex mon wed thurs fri)

Chest/Tri
4 X Benchpress 6-8 reps
3 X Incline Benchpress 5-7 reps
3 X decline Benchpress 6-10 reps
3 X Skullcrushers 6-8 reps
3 X Dumbbell flies 6-8 reps
then about 10 minutes of ab work

Back/Bi
4 X BB rows or DB rows 6-8 reps
3 X RDL 8-10 reps
3 X Lat pulldowns 6-10 reps
3 X Cable Rows 8-10 reps
3 X BB Shrugs 8-12 reps
4 X EZ curl bar 6-8 reps

Legs/Shoulders
4 X BB Squats 8-10 reps
3 X DB lunges 8-12 reps
3 X Leg press 6-8 reps
3 X hamstring curls 8-10 reps
4 X Military Press DB 6-8 reps
3 X lateral raise with cable 8-10 reps
3 X Alternating DB press (light) 8-10 reps

So once in awhile depending on energy level I might do some extra moderate isolation work, but generally thats my routine,so lots of feedback welcomed, in terms of diet, its fair, I burn a lot of calories at work as well working at costco as a stocker so yeah.... anyways thanks for looking at this long ass post!

Oh one last thing sometimes I'll switch up exercises so I dont get so bored, for instance decline press i'll just do dips instead etc etc but like i said it certainly isnt a dynamic routine by far...

Which to choose for Micro-loading?

Karlp327 — Tue, 17 Nov 2009 16:29:38 GMT

Okay, I am not a bodybuilder but am fitter than most my age. I came across the term micro-loading and think it the solution to elevating to the next level. But which to buy? There seems to be only a limited choice: "platemate" or the "thewegg." Anyone have experience with either?

Suggestion about which product and any advice on properly attempting micro-loading like what not to do is welcome.:geewhiz:

Thanks

Cut fat, Gain Strength

CanadianMuscle — Tue, 17 Nov 2009 13:54:30 GMT

So I have this friend, who wants to try a workout plan for the next month, his goals being cut fat approx. 3% (hes around 12%), increase strength (muscle mass), and do so with only upperbody lifting and skipping. He plans to eat minimally less from his current high calorie, protein diet.

Please explain to him what I cannot. :confused:

Help with training planification!

Paradox — Tue, 17 Nov 2009 04:19:01 GMT

Hi! I'm a 30 year old 5'10 180 lbs with an ectomorph body(Hardgainer)

I would like advice on how I should put my training together with those movements.Squat,deadlift,chins,pull-ups,push-ups,curls,Db lunges,Dips,power clean,Abs. If I'm missing some exercises I'd like suggestion. I wanna train my back and legs the most. I was thinking doin 2 to 3 sets of 8 reps each with 30 sec rest.

I wanna do a FBW 3 day a week! Monday, wednesday and friday. Cardio is goin to be on on tuesday,thursday, and saturday. Sunday off and sometimes saturday will be too.I'm goin to miz between 20 min shadow boxe,1hour bike and 25 to 30 min running.

As for nutrition I don't have a problem since my Gf is a cook! I'm eatin 4 healthy meals a day with lots of water.

rookie questions

bower — Mon, 16 Nov 2009 21:26:20 GMT

1). i read alot of weight lifting online and i always see were they say to do so many set to so many reps to failure. if you do 4 set of 8 reps to failure. does that mean that your eight rep should be a struggle rep, even on the first set? now that would mean i would have failure by the 6 or 7 rep on the other sets, maybe even lesser on the last sets. is this what it means or no. please explain...thanks.

2). the GVT is my next one. does this exactly work? i am 6'1 weighing 215lbs. i do have body fat but not that much. i do about 8 hours a cardio at my work, believe it or not.( lost 35 lbs in 3 months when i first started at my job). so i have enough cardio in my life, but i am looking to put some mass on and i just ain't found the right program to do it with. any suggestions on this. i usually do 3 diff workouts on each muscle 3 sets of 8's. should i change this?

Training for runing track

Rubes11 — Mon, 16 Nov 2009 18:14:34 GMT

So i need help coming up with a good lifting program for a track runner. im going to run track at the college im going to this spring and need help coming up with the lifting program because i haven't ran track in years and well i need the help. so please if you have any advice i'd like to hear your input. thank you.

Ryan

wanting to do a personal training course

eggit — Mon, 16 Nov 2009 15:24:20 GMT

any Idea where I can find ideas about fitness courses in Aust? I've only seen fitnesscourses. org that listed quite a few but I was wondering it there are more.

Training Technique Question

JAja04 — Sat, 14 Nov 2009 17:45:56 GMT

a guy at my local gym has advised me when doing exercises to not break tension with the muscle during the set. He says as soon as you break tension.. the set is over. Example doing squats.. He says go down.. and come up.. but never stand straight up.. at the 90% point on the ascent to start back on a descent. I use significantly less weight doing it this way. I was doing 300lbs.. but would stand straight up to compelete the movent. Now i use about 165lbs.. but certainly feel a great burn. What is the consensus wisdom on the board..

Thanks Guys!
Jay

Conjugate Training Program for Strength

Gazhole — Fri, 13 Nov 2009 10:29:23 GMT

The last few articles I've written for my blog have dealt with periodization and different ways to vary your training towards reaching a particular goal. For this article I was planning on explaining another form of periodization called �Conjugate� training, which in essence relies on combining different forms of training (or �biometers�) together � i.e. conjugating them.

Where most other training methods gradually progress between the different biometers (hypertrophy, endurance, power, maximal strength, lactate threshold, conditioning...) conjugate training combines two or more of these disciplines into the same training cycle, or even the same training session!

The logic behind this is simple � as you train one biometer at the expense of all the others, only that one biometer is going to improve while the others degrade. For the average gym rat this might not be a huge problem, but for an athlete or sports person who needs to have a good grounding in all these things or even switches between them during their event or sport it's not such a good way to train.

Now I said I was planning on explaining conjugate periodization but I thought the best way to illustrate how this whole thing works would be to detail a program I recently completed with the goal of increasing my maximal strength on a few big lifts (Squats, Deadlifts, Bench Press, Pullups). Hopefully this will show you what this form of training can do for you!

The Basics of Strength
Before we get onto the program itself, I'd better explain a little of the logic behind it's design. It occurred to me through reading articles in various journals, books, and websites (and this isn't my idea by any means!) that strength is comprised of three distinct components that would go on to form the basis of my program.

Maximal Effort � This is your body's ability to recruit the largest possible number of muscle fibres in concert in order to bring about a single powerful contraction. More muscle fibres means more force potential which will move a greater load.

Muscle Size (Hypertrophy) � The ability to contract a huge number of muscle fibres is obviously important to strength, so what if we increase the size of those fibres and the muscle itself? Bingo � more force production! The larger the cross sectional area, the more force you could potentially generate so long as your neural system is efficient enough to use it.

Power � Power is defined as force over time. In terms of weight lifting, a powerful or �explosive� lift means your muscles generate force through a sudden quick contraction. For example, power cleans and jump squats are power movements as you contract your muscles suddenly and explosively in order to propel the weight through the range of motion in a manner you wouldn't otherwise be able to accomplish (dont believe me? Try cleaning slowly � it aint happening).

So how do these three things relate to eachother and to increasing strength? Well, if you want to make a cake you wouldn't leave out the flour, or the icing, so if you want to build strength why would you leave out a critical component?

The ability to generate maximal, momentary force using a greater amount of muscle will result in a larger load being moved. If you increase your muscle size, and then teach your body to efficiently use all the new muscle, and you are able to contract all that muscle in an instant � your overall strength will have increased. Its that simple.

The Program
The program itself lasted for eight weeks before a layoff of a week, and was comprised of three workouts a week. Depending on how I felt I managed to workout on consecutive days, but sometimes I left three days in between workouts. Judge how your body is responding, and adjust the frequency or volume accordingly.

Each of the three workouts focused on a different biometer (Maximal Strength, Hypertrophy, Power) with each workout being of a very different structure to the others. Cardiovascular (low-moderate intensity), grip, and core work was performed at least two days a week on workout days, or at least once a week on a non-workout day.

The two week training split was structured thusly:

Hypertrophy (Lower Body Push + Upper Body Pull)

Power (Fullbody)

Maximal Strength (Lower Body Pull + Upper Body Push)

Hypertrophy (Lower Body Pull + Upper Body Push)

Power (Fullbody)

Maximal Strength (Lower Body Push + Upper Body Pull)

Hypertrophy
The goal of the hypertrophy sessions was to increase muscular size through a substantial training volume, with a relatively low intensity so as not to interfere with the maximal strength workouts. In order to achieve this many sets of moderately low reps were performed at sub-maximal loads, as well as accessory work:

x2 Compound Movements = 10x5 @ 75% 1RM
x2 Isolation Movements = 1x12 @ 65% 1RM, 1x6 @ 80% 1RM

Power
The goal of the power day was to recruit as much skeletal muscle per rep as possible to train explosive power, speed, and maximum velocity. Olympic, plyometric, or kettlebell movements were performed over many sets with very low reps in order to ensure power output could be maintained throughout the session. Weight/load isn't important here:

x2 Olympic/Plyometric/Kettlebell Movements = 6-12x1-3 @ Moderate Load

Maximal Strength
The goal of the maximal strength day was to drastically increase the training load in order to reach near-maximal intensity on large compound movements. Few sets were performed with low reps in order to keep intensity high and reduce the probability of injury. A focus was made on longer rest intervals to allow full recovery between sets:

x4 Compound Movements = 3x3 @ 90% 1RM

Variations + Tips
In terms of accessory work (Cardiovascular, Grip, Core/Abs) I found Farmer's Walks fit in really well on the Power Day, as did intense circuit training.

Core work I usually performed on the Maximal Strength Day, as it was already very warmed up from the heavy compound lifting.

The accessory isolation work on the Hypertrophy day usually took the form of Shrugs (to help with heavy Deadlifting) and Curls (to strengthen the bicep tendons...again, heavy Deadlifting!).

Once every few weeks, if you are feeling up to it, instead of performing 3x3 for all four movements on the Maximal Strength day choose one movement and work up to a new 1RM attempt with comprehensive warmup sets, and perform 2x3 on the other three movements at a reduced intensity (80-85%).

Do not do this very often, as 1RM attempts are very stressful on your muscles, connective tissue, and nervous system and it's easy to overtrain. Train smart! In an eight week cycle you could test on week two, then test on week seven to gauge improvement on a lift or two. If one of your lifts has improved, chances are the others have aswell.

Conclusion
As you can see from the training plan, each day is completely different and I promise you that each session will make you an entirely different flavour of exhausted! Because you are training separate biometers each day, there is less �fatigue-crossover� between workouts than if you took a more traditional approach. Not only that, but this program stays very mentally fresh and each workout is a new and exciting challenge � put simply, its fun.

It won't be easy but I saw fantastic strength gains, as have half a dozen other people who have adapted these principles to their own programming. I'd love to hear from anybody who completes the training, whether you saw results or not. This is one of the best programs I've ever tried, so if I can make it better for other people as well as myself then everybody wins!

Train safe and I hope you enjoy it!

-Gaz

Strength, Dedication, Ambition: Conjugate Training Program for Strength

Where did you learn most your exercises?

hashman — Thu, 12 Nov 2009 21:21:58 GMT

Where did you guys mostly learn a variety of exercises/form from? I would say for me other more experienced lifters, here, and youtube.

By the way can anyone recommend any books. I am eager to learn different exercises. Anything like Mens Health homeworkout book that has 400 exercises. Any books with a lot of exercises? Or maybe I should buy a dvd? Thanks...

Thoughts on this Ab Bench?

fireman — Thu, 12 Nov 2009 14:38:20 GMT

Is this Ab Bench any good? It felt pretty solid & can do back workouts and folds to store.

It's made by Omni (never heard of them?) and sells for $95 @ Sports Authority

Running before lifting?

JohnnyO — Thu, 12 Nov 2009 02:10:03 GMT

Would a mild distance run (3-5 miles) right before a workout be very detrimental? It's not a huge distance but it would be a bit tiring. Would this decrease my ability to lift weights after?

Good form?

Prince — Wed, 11 Nov 2009 23:05:23 GMT

I would like to hear your thoughts and opinions on the form being used in these two videos:

1.

YouTube Video

YouTube Video

Question About Chins

Prince_Troll — Tue, 10 Nov 2009 17:58:16 GMT

Okay so I am very new to exercise altogether. The routine I am doing calls for chin ups, but I don't have access to a bar. Would a lat pull machine set to my own weight have the same effect? If not, what would be the easiest way to find a bar, without going to a gym. I am using my apartment complex fitness center, which is mostly well equipped, except for the bar. Thanks in advance!

Help Chins screwing me up

roastchicken — Tue, 10 Nov 2009 17:35:00 GMT

Hi first off if anybody wants to check my journal you'll find the link in my sig that would give you some background on how i've been training lately.

my problem is since doing weighted chins i have developed a strong dull ache behind my elbow at the bottom of my tricep whenever i perform the movement, it always puts me in bad shape for the rest of my workout.
This pain affects my grip and often the pain, although it doesn't affect strength, is becoming more unbearable.Also it doesn't seem to occur when performing any horizontal pulls or general bicep work.
I suspect this is either some form of ligament damage creeping up on me or trouble with my bicep insertion being stressed some how, Has anyone experienced what i'm describing?

1. I am dropping chins or any variation immediately, what can i substitute for vertical pulls?

RC

2 days lifting---beginner

acctingman — Tue, 10 Nov 2009 16:30:18 GMT

Howdy all

I'm a 40 yr old guy who is trying to shed about 40-50 lbs of whale blubber and replace it with a little more muscle but mainly just trying to tone as much as possible.

I know diet is HUGE when it comes to toning up and cardio should not be neglected.

As for the diet...I'm shooting for low carbs, lots of protein, fruits and lots of veggies.

Cardio.....at least 30 min a day, 5 days a week.

Lifting...I only want to do 2 days a week.

Can anyone recommend a 2 day a week breakdown of what muscles to work on for those 2 days? (the 2 days a week will change to 3 days a week after a couple months)

Thanks!

Squat bruising?

JohnnyO — Tue, 10 Nov 2009 04:56:21 GMT

Recently I've started squatting heavy and I've noticed a greenish blue bruise on the middle of the top of my left quad. I remember that there was another post about this same problem but I can't find it or remember what it said. Is it possible that squatting is the cause of this bruise? I haven't had any weight rest on it or bump into anything, so I can rule that out. It doesn't hurt it's just a rather large discoloration and a bit tender. It doesn't seem serious but does anyone know what it is??

upper pec

alexvega — Sat, 07 Nov 2009 20:08:54 GMT

hi people. i need some help how can i improve my uper pec. some exercise variations. you know some diferente.
thanks

Newbie in need of help

kspiker — Sat, 07 Nov 2009 18:17:16 GMT

Hi, I'm a 44 yr old man that is really new to weight lifting and can use all the advice I can get. Just for some background info, I am very limited on time for my workouts. I work 65-70hours a week as a truck driver and started lifting for the very first time on August 1st of this year. I was at the time 241 lbs and 5'9" in that time I have lost about 30 lbs on a low carb diet, but have seen minimal muscle growth or strength increase. Believe me when I say there really was not much muscle to begin with either. I am trying to find a workout to gain muscle mass and strength. I am trying to do as much of my exercising as I can over the weekend as I usually leave for work around 4:00 am and don't get home until about 7:00pm. Some nights I don't even get home. I was going to a gym for the month of August but the extra time was totally out of the question, so I bought a gym from Weider it is a free weight and pulley system, kind of a rack built around an unattached bench it's called the Weider club c720. So, I can do quite a lot with it.
My routine for these couple of months or so has been:

Friday-Sunday-Tuesday
1. close grip machine pull-downs- 3 sets 15,12,10 reps
2. upright machine rows- 3 sets 12,11,10 reps
3.military press- 3 sets 12,11,10 reps
4. bench press- 3sets 12,11,10 reps
5. seated machine butterfly's- 3 sets 14,12,10 reps
6. preacher curls- 3sets 12,11,10 reps
7. tricep cable push-downs- 3 sets 12,11,10 reps

Saturday-Monday
1. leg extensions- 3 sets 16,15,14 reps
2. leg curls- 3 sets 16,14,12 reps
3. standing calf raise- 3 sets 20,15,15 reps

I begin every workout w/ 10 mins on stationary bike for warm up, and end every workout w/ 3 sets of crunches to failure. And am still on a low-carb diet.

As you can see I try to pack as much as possible into the weekend as my fri,sun,tues routine takes an hour and a half or more to complete. Any and all help will be appreciated.

Building the Calf Muscle

jhawkin1 — Sat, 07 Nov 2009 14:29:43 GMT

I am currently 24 years old and weight approximately 155 pounds. For working out my calves: I use an olympic bar w/ 45 on each side and do 3x10 calf raises. Is this a good technique to building that calf muscle up? With the increased weight on my back, will this exercise lead to back problems down the road?

Holy mother of...what have I done!?

jmorrison — Sat, 07 Nov 2009 00:38:02 GMT

I was doing some cleans this morning, and I either pulled the ever loving hell out of my back, or someone lit me on fire and then kicked the flames out...I am not sure which yet.

My lower left lat maybe? Anyway, slightly lower than halfway down the back, on the left side. It's not too bad unless I try to breathe. Or walk. Other than those 2 things I am fine.

Here is the kicker. I am 250 miles out in the Ocean, so a doctor really isn't an option for me until next week.

Any suggestions on what the hell to do would make me happy. I am in a world of pain right now, and I have a LOT of Tylenol and Motrin floating around in me.

Recommend program for a bike rider

yeksetm — Fri, 06 Nov 2009 21:25:36 GMT

Hi all

I recently lost my drivers liscence for 3 months and now have to ride 17kms each way to work. I have been finding that after doing a shift and 34ks on the bike that i don't have alot of gas left in my legs at the end of a day to do leg work. I was thinking of doing 2 days a weeks in the gym, 5x5 upper push / lower pull and 5x5 upper pull / lower push. Any suggestions please

Cheers

Abs?

JohnnyO — Fri, 06 Nov 2009 02:35:24 GMT

Does anyone here do abs as part of their workout? If so, how do you train them?

LG sciences video blogs.

Mags — Thu, 05 Nov 2009 20:58:09 GMT

Hey guys.

Just thought I'd show you these:

YouTube - LG sciences

YouTube - Bigger Arms In 60 Days

Basically, they are video blogs regarding LG products and insightful training tips. Now usually I'd be rather cynical towards these advertising bios, but, in all fairness to LG, these are pretty good. Obviously, they do plug the products in the videos, but at the same time they give us a good account of how to utilise LG products properly, how to integrate them into our diet and training, which ones are best for our specific goals and, importantly, how effective they really are. And best of all, although the majority of the blogs are from LG sponsored athletes, there are a few accounts up there from us 'normal' folk consumers who give objective and unbiased reviews (I'm not implying that the LG folks are biased, but you know what I mean :thumb:). Just of think of these vids as a visual way of obtaining info on training, diet and supplementation instead of reading it in a forum.

Well worth a look.

Your #1 song in the rack

billmd6753 — Thu, 05 Nov 2009 19:00:52 GMT

I'm sure most of us would agree that the squat is the single toughest exercise we can do. It's us against gravity basically... when you're ready to hit the heaviest set of squats, what is the one song you need to push you through the last grueling reps?