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Well when you say "Newbie", it means I'm new to weightlifting...not NEW on this PLANET or just purchased this body. :) I was an avid cyclist for many years, so while yeah, it's different, I know my body and the way my muscles react to stress pretty well, and can guess the rest based on my past...

Yeah, but likewise following that guideline couldn't you wind up in a state of "undertraining" many times? Many days my strength varies based on how much sleep I got, my mood, etc....so some days I'm able to do more than others. My biggest fear is never over-doing it. My biggest fear is...

I had some back problems at one point, and a Chiropractor I went to used it to relieve tension in certain areas of my back....I highly doubt any variation of this could be used to gain or tone muscle though, and if I'm not mistaken those ab stimulators are close to being declared illegal since...

I usually have Salmon once a week for dinner and maybe the next day's lunch. When I eat it, since it's high in healthy fat, I usually skip the Flax Seed oil dose I'd usually take with that meal.... Is my approach logical? Or should Salmon be treated more like fattier cuts of beef and had only...

I generally stop if I'm tremoring....when my muscles are shaking I don't push it any further.... But if I just feel heavily "pumped" but not totally burnt, I'll drop and do twenty pushups, or do 15-20 curls with a medium weight.... What other signs do I look for to know I've done enough for...

Two newbie questions: 1. When doing 4 sets of 8-12 reps of an exercise with the goal of course being to grow..... Say you do the first, then struggle to pump out 8 the next time. On the third set you can barely do five..... At this point do you: Simply do as many as you can of the heavy...

Thanks everybody! Now if I can just get that six pack and work on the traps!

I seem to hear a lot of mixed opinions on that topic in particular: That a cheat meal "tricks" the body into speeding up its metabolism, or tricks it into thinking it isn't on a diet.... But I've also heard from several trainers and lifters now that that whole concept is bunk....and the only...

Shit. I just noticed I should spend as much time cleaning my mirror as I do buying flax seed oil. ;)

Yeah I know I'm a puss in the first pic....Please don't be too harsh. The scratch, if you're wondering, is from my cat. She's a damn psycho at night. She likes to sleep on my chest then freak out and run when I turn. Anyway..... I had just been through a rough patch....diagnosed with a...

and... Here's after.... The next biggest goal is to add slowly some more lean muscle and get a six pack....then in the fall solely bulk. :)

In about two and a half months....I've gone from 214 to 189 lbs., and I've added some considerable mass....thanks in a large part to the diet and nutrition tips from three people here in this forum: w8lifter, Dr. Pain, and GoPro. Here's the before and after pics. Just wanted to say......THANKS...

I'm new.....but I don't think PURPLE ARMS is a good sign....

Stupid of me ...I felt it was too tight when I started doing Squats this morning....and I managed to pull the erector muscles in the middle of my back around my spine..... Ice goes on first, heat the rest of the day? I've forgotten the effective treatment?

Cool....thanks guys...

My traps are sad. Just sad. I've been doing 3 sets of anywhere from 12-20 shrugs to see what happens, but it feels like I'm not isolating them enough..... Are dumbell rows better? Should I be doing both? Is there another, better exercise?

Thanks. So I add the fat to the meals I've skipped it on. Then what do I tweak next? What's a simple change I can do every two weeks once I've got the diet "just right"? Cut a protein shake out for two weeks? Eat less carbs for two weeks?

Ok, I've checked other threads, I've read Dr. Pain's bit on tweaking, but I'm still confused. I've had good luck on this diet, and have been tinkering with portions. But my fat loss has now slowed, and I need to tinker further.....but I want to be sure I'm doing it right. 9:00 30g Whey...

I see a lot of talk about Post-workout Dextrose.... Like I've said in other threads, I'm in the first 3 months of a routine, and am making newbie gains while getting cut. Goal is to get my six pack and be lean this summer, then bulk up in the fall.... For my post workout, Flax seed oil/ Whey...

How legit is this? http://cbs.sportsline.com/nfl/story/6278635 Looks like the Chief's backup Running back got a four game suspension for using a protein shake that had a steroid named Nandrelone in it despite not saying so on the label. Is this common? Or is this guy just BS'ing?