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Hi Biggly, I read too that the Post Workout nutrition ought to be a mix of protein and carbs but was not sure about the proportion. From what I know, the carbs need to be of a particular kind for the PW Shake. I take one scoop Whey protein (30 grams) and mix it with one scoop of Weight Gainer...

Hey Built, don't let the proponents of Squat proclaiming it as the "King of Exercises" hear that :) On a serious note, isn't the back squat one of the fundamental exercises and the best compound movement after deadlift? In fact my current 5 X 5 program is based heavily on squats done thrice a week.

Hi P-funk, Given the noticable difference in Military Presses and Incline Presses, how do programs like 5 X 5 provide the option of either or? Thanks, Sak

Thanks for bringing me up the speed, workingatit43 and jchappj! biggfly, I have read that post workout nutrition should consist of fast acting carbs in combination with whey protein for optimal results. Since I have my PW shake in the gym immediately after workout and since I don't know what...

Pct Hey, thanks for the reply. I presume you had no sideeffects whatsoever. What's a PCT?

Hi, I am 32, 5' 6", weighing 162 lbs, and weight training for about 3-1/2 years now. My current build can be described as athletic although the current bulking phase has resulted in an increase in the waist line. I am on 5 X 5 strength program for over a month and the results have been...

Post Workout shake? I take it to mean that one should take Post-workout Shake immediately after weights and before stepping on treadmill? If not, then will not one lose out on the one-hour window period? Thanks, Bar

Isolation rep range? I am confused, Gaz. I was under the impression that one is to exceed 12 reps only for warm-up sets (exception: squats). I remember reading somewhere on this forum that doing too may reps - say of barbell curls - will result in a great pump due to lactic acid buildup but...

RDL - Romanian Dead Lifts Thanks a lot for your feedback, P-funk. I really appreciate it. Instead of the CG Bench Press I will throw in two sets of tricep movements most likely Lying Tricep Extensions. I take it that RDL means Romanian Dead Lifts? These seem to be pretty close to Straight...

5 X 5 program Hi P-funk, How does this program look? It is an adaptation from what I've gathered about the 5 X 5 program across this site and also several others. Monday: ------- 1. Squats: 5 sets of 5 reps each 2. Bench Press: 5 sets of 5 reps each 3. Barbell Rows: 5 sets of 5 reps each 4...

Hey guys, how does this stength training program look? I found it interesting for several reasons: 1. All Compounds 2. Just three workouts/week of 30 minutes each Please let me know if this is a good routine implement. Thanks! Bar

How about this then? Ok, Gazhole et al. How does this look? Monday: Upper Chest: 3x8 each Flat Bench Press Incline Dumbbell Press Back: Wide Grip Chin Ups(25 reps in all) Bent Over Rows (3 X 8) Shoulder/Traps: 3x8 each Military Press Shrugs Bis/Tris: 2x8 each Barbell Curls Close-grip...

Response Thanks for the feedback, guys. It really means a lot to me. Gazhole, thanks! I know the stickies tell to not workout more than three days in a row. I believe that in order to hit each body part effectively enough, I'd have to get it twice a week, as against just once. I pyramid the...

Day 1: Shoulders And Arms --------------------------- Military Press: 4 sets Upright Rows: 3 sets Lying Lateral Raises: 3 sets Standing Barbell Curls: 4 sets Standing Triceps Extensions: 4 sets Wrist Curls: 3 sets Reverse Wrist Curls: 3 sets Total Sets: 24 Day 2: Legs ------------...

IanDaniel, isn't there supposed to be a "window period" post-workout within which the shake needs to be consumed?

What to use for removing the body? Not sure if safety razor is the way to go, and waxing seems too complicated and painful. Are there good creams or lotions which not only help to remove body hair but also aid in inhibiting their growth? Thanks, SakBar

Arnold Schwarzenegger writes in Encyclopedia that continuous posing and flexing seems to have its effect. He has made an observation that his physique often looked better a day or two after he did continuous and day-long posing routines for magazines and the like. Hey, I am just a newbie...

Back Arching during bench press? Hello, When I am doing 5-rep sets on the bench press, the back does tend to get arched a bit. It seems more like a reflex action, not something I do with the intention of cheating or just for forcing out more reps. Is this permissible? I perform Upper-Lower...

Based on the feedback several members on the forum here (lurker1, juggernaut, akira to name a few) have provided, I have commenced on a new four-day/week Upper/Lower split. The workout goes like this: Monday-upper-moderate ------------------------------- Chest-2 @ 3x8 each Flat Bench Press...

Each bodypart 2 times per week? When I started training a few months ago, I followed the Basic Training Split suggested by Arnold Schwarzenegger in his Encyclopedia, which is: Day 1: Chest and Back Day 2: Legs Day 3: Shoulders and Arms Day 4 through 6: Cycle Repeats Day 7: Rest Folks at...