wtf v. arnolds encylcopedia

wtf v. arnolds encylcopedia

so i borrow the encyclopedia from a friend and read this in the 'chest' section "this is the proper way to do narrow-grip bench presses: keeping the elbows out and away from the body at the bottom of the movement...allows a full contraction of the pectorals at the top, which helps to develop the inner part of the chest"

just reading about all this elbow-out bs is making my shoulders hurt

If you read Arnold's Bible for real advice..don't expect to get much :P I have it because it's a classic but it's a little outdated in some of its stuff.

inner chest



hes saying that to develop inner chest not triceps

its a general focus at the top of the rep to contract the chest...which will focus more conentration in the middle/inner part of your chest.

narrow grip is different from close grip

wtf v. arnolds encylcopedia

bodybuilders: volume training?

bodybuilders: volume training?

im considering switching over to something a bit different after another cycle or two of CP. may go back to bb training for something different. anyone familiar with volume training? it seems to be low work, decent speed, focused on supersets. im guessing itll work well for fuller looking muscles. link for reference:http://www.musclemedia.com/training/gvt.asp#phase

What does CP stand for?

tize conjugate periodization it all makes sense, thanks.

bodybuilders: volume training?

Gatorade/Powerade > Water?

Gatorade/Powerade > Water?

Do you all think that Powerade/Gatorade really hydrates better than water, and if it does, does it hydrate enough to pay $0.50 a bottle of Powerade? I searched the forum and there wasn't a whole lot on this, so I thought I would bring it up. Thanks.

too much sugar in those fuckin things

Well I read this post, so that also prompted me to ask. MWHC22 sugars are the same way for me. i eat sugars when i feel like i need some. also if you look at energy drinks such as powerade or other fitness liquids they differ in water mostly in salt and sugar content. the main difference between one of those drinks and water with a pinch of salt and spoonfull of sugar is that the salts and sugars are engineered to in a more simplified form for quicker absorbtion into you body to get it ready for use. thus speeding up your digestive proicess to get the things it needs from salts and sugars.

LBKornhusker Do you all think that Powerade/Gatorade really hydrates better than water, and if it does, does it hydrate enough to pay $0.50 a bottle of Powerade? I searched the forum and there wasn't a whole lot on this, so I thought I would bring it up. Thanks. you need to drink lots of water that said gatorade is great used as a during/post workout drink, thats what that quote was referring to

Sometimes I have a thirst that only Gatorade or Powerade can quench. This is usually when I've worked out much more than I usually do in a day, like I went to play basketball or something after my normal workout. If you do a good job keeping hydrated normally you shouldn't need Gatorade, but in extreme cases it can be of some help.

size18boarder you need to drink lots of water that said gatorade is great used as a during/post workout drink, thats what that quote was referring to Ok, that was the answer I was looking for. I don't really like to drink Powerade just throughout the day, but after working out it's really tasty and I feel a lot less thirsty afterwards. Thanks.

Gatorade and powerade is great for replacing electrolytes, which is why it's suggested as a post-workout drink. Water will rehydrate you but not replace electrolytes.

i use powerade during my workout. btw powerade>gatorade

gatorade is called GATORade for a reason, its for fat alligator looking people who dont care about being ripped, you wanna be a fat alligator? who swims around in shit all his life? think about it? Or do you want to be ripped and drink water like a shark and have zero bodyfat and eat protein like shrimp and other fish all day.....be a shark, not a fucking deer eating gator who loves sugary bullshit and looks chubby as a motherfucker and not lean at all, your choice.

Patrick Bateman gatorade is called GATORade for a reason, its for fat alligator looking people who dont care about being ripped, you wanna be a fat alligator? who swims around in shit all his life? think about it? Or do you want to be ripped and drink water like a shark and have zero bodyfat and eat protein like shrimp and other fish all day.....be a shark, not a fucking deer eating gator who loves sugary bullshit and looks chubby as a motherfucker and not lean at all, your choice. at first I was like " marketing has gotten to someone" but then I realized who wrote this....

Gatorade is great if you're an athlete or playing a sport where you sweat out lots of electrolytes/sodium and need to replace your carbs.

Patrick Bateman gatorade is called GATORade for a reason, its for fat alligator looking people who dont care about being ripped, you wanna be a fat alligator? who swims around in shit all his life? think about it? Or do you want to be ripped and drink water like a shark and have zero bodyfat and eat protein like shrimp and other fish all day.....be a shark, not a fucking deer eating gator who loves sugary bullshit and looks chubby as a motherfucker and not lean at all, your choice. great stuff.

~*Pogovina*~ Gatorade and powerade is great for replacing electrolytes, which is why it's suggested as a post-workout drink. Water will rehydrate you but not replace electrolytes. .

Patrick Bateman gatorade is called GATORade for a reason, its for fat alligator looking people who dont care about being ripped, you wanna be a fat alligator? who swims around in shit all his life? think about it? Or do you want to be ripped and drink water like a shark and have zero bodyfat and eat protein like shrimp and other fish all day.....be a shark, not a fucking deer eating gator who loves sugary bullshit and looks chubby as a motherfucker and not lean at all, your choice.

gatorade is good for sports where you become glycogen depleted.

Patrick Bateman gatorade is called GATORade for a reason, its for fat alligator looking people who dont care about being ripped, you wanna be a fat alligator? who swims around in shit all his life? think about it? Or do you want to be ripped and drink water like a shark and have zero bodyfat and eat protein like shrimp and other fish all day.....be a shark, not a fucking deer eating gator who loves sugary bullshit and looks chubby as a motherfucker and not lean at all, your choice.

Gatorade/Powerade > Water?

If you wanna feel huge, go to a 3rd world country

If you wanna feel huge, go to a 3rd world country

LOL, I've been in Caye Caulker for 3 days now, and the whole island knows me as "the big guy". There's no gym here and the food blows. I get some crazy ass looks everytime I order. LOL, just checking in, I'm paying by the minute here so I prolly won't be around long.

welp I'm off to the pharmacy... if you fuckers had replied I might would have taken requests.

What are you getting at the "pharmacy"?

drunknmunky What are you getting at the "pharmacy"? my list looks something like this... 1. Test 2. test 3. oxycontins 4. vicodins 5. fuck 5 I've got everything I need.

Sounds like someone is going to have a clenched ass packed with balloons on his way through customs...

sprite Sounds like someone is going to have a clenched ass packed with balloons on his way through customs... Its really not too bad, my friend brought back a bottle of absinthe and about 200 cubans. Nice list.

test and dbawlz, GO!

sprite Sounds like someone is going to have a clenched ass packed with balloons on his way through customs...

trancezj my list looks something like this... 1. Test 2. test 3. oxycontins 4. vicodins 5. fuck 5 I've got everything I need.

i always told you that your body packing days would pay off

Trance's old job as a colombian drug mule finally paid off!

Do you take the ocy and vicodens? I would not picture any one who is into fitness and well being taking that. I know gear are drugs but some how it is different, I would consider taking gear but not opiates. Just be carefull oxy can be very addictive.

Hpower Do you take the ocy and vicodens? I would not picture any one who is into fitness and well being taking that. I know gear are drugs but some how it is different, I would consider taking gear but not opiates. Just be carefull oxy can be very addictive. My cousin got addicted to oxy and he had to go to rehab for like 3 months or something. That is some bad shit.

in for more test, pick me up a couple 10 mL vials (cyp or E) and I will pay well!

I was in france for 2 weeks, you don't have to go to a shit hole to feel huge...average guy was like 5'9 and 130

If you wanna feel huge, go to a 3rd world country

first day of christophers routine

first day of christophers routine

I thought I'd mix things up a little after cp for 6 months. Don't get me wrong I like it heaps and have been making lots of progress but I still feel that I need more muscle mass. Boy monday sure was a cluster fuck on my body though. I hate to think what actually competing is like on the body.

i starting it today to

been on it since it was posted, numbers are up substantially, gained 35lbs lean bodymass too

inspired been on it since it was posted, numbers are up substantially, gained 35lbs lean bodymass too it couldn't have been posted more than 3 months ago and you gained 35lbs of lbm?

cunninglinguist it couldn't have been posted more than 3 months ago and you gained 35lbs of lbm? thats like a years worth of work.

AznRyda thats like a years worth of work. no

started out at skinnyfuck status at 115, now im at 150 and slowly climbing

kinda hard not to gain weight when youre 115 lbs

in 3 months? holy fuck. what have you been nibblin' on?

You might have gained 35lbs but not 35lbs of lbm. Definately gonna start this once I finish cutting..

my squat went from 210 to 250 in 2 months

Mistich my squat went from 210 to 250 in 2 months Is that a max?

inspired started out at skinnyfuck status at 115, now im at 150 and slowly climbing pic?

Where can this routine be found again?

search for this is what built me a base

Found it. Thanks! I have been failing in the gym....right now my max is about 210 --- If I started this routine, what are some estimates of what I would be benching in 2 months?

killerZees Is that a max? no, i think he is doing sets of 3 with 250

Paintballny You might have gained 35lbs but not 35lbs of lbm. .

i gained 45lbs of fat following his routine

transistor i gained 45lbs of fat following his routine aight just keep bulking til 578 lbs then come back

transistor i gained 45lbs of fat following his routine

I've only been on it for a couple weeks and my squat and bench have jumped significantly. First day you do it is brutal though, I wasn't used to that.

http://forums.offtopic.com/showthrea...ophers+routine here it is for anyone wanting it

Started a month ago from 4 years of couching it Bench 205 (last set) Deadlift 205 (Last set) Squat (280 - spot rack - what's the weight difference with a normal bar? - last set) *just three plates and a five, but haven't tried the bar alone.

I started that shit yesterday too... Starting numbers Squat 5RM: 255 Deadlift 5RM: 305 Bench 5RM: 165 My initial observations: - Almost threw up after squat + deadlift combination. - Got yelled at by new bitchy bulldyke pt for not wearing a belt on my 5RM deadlift - Was in the gym for almost two hours. I guess you have to sacrifice some recovery time between sets to get this one done in any reasonable amount of time. - My whole body is sore as fuck today, so tommorrow should be a blast. Pretty intense if the first day is any indication.

first day of christophers routine

possible to still have great results without a spot?

possible to still have great results without a spot?

I want to work on bulking up my muscles...anyhow I used to workout with a friend and having him as a spotter really allowed me to push to the very limits. Without a spotter I highly doubt I can go as far...what do you guys think?

Use DB's for the heavy ass weight.

only thing a spot is useful for is bench really. Anything else, oly lifts aside, dont really need spots.

lift in a power rack

LOL so yeah. I was pushing myself to failure. On my last rep of last set of DB Bench, my right arm gave way and the weight hit my stomach (i was still holding on). Someone saw me and was like . LOL edit: I was so embarrassed I skipped my DB Fly's and went straight to shoulders. I was swole after still. So it's all good.

ive been working with out a spotter this entire last year. it sucks because i cant push myself as hard as i could. but im still getting gains. added 20lbs to my bench today

as long as you're not stupid about it you shouldn't need a spotter. dont make huge weight jumps. i saw two guys in the gym yesterday using 80s on flat bench, it was pretty obvious that the spotter was liftingn about 20 pounds of the weight because neither of them could handle 80. i kept my eye on them the whole time waiting for a db to crush the kids face.

Absolutely. I've done all my PR lifts solo Just be careful and use the rack.

I was doing military presses the other day and needed help. I got up to about the top of my head and would go any farther

princess0fdiabl0 only thing a spot is useful for is bench really. Anything else, oly lifts aside, dont really need spots.

yes. /thread

dudde just ask someone for a spot on your last set... no one at my gym ever cares

smith machine? IBpur

power rack is your friend.

NoXeN dudde just ask someone for a spot on your last set... no one at my gym ever cares it's that easy

NoXeN dudde just ask someone for a spot on your last set... no one at my gym ever cares I am anti-social and would rather keep to my self than talk to folks at the gym. However, people ask me now and again and it doesn't bother me.

So from what I have observed here is that pushing myself to failure will not lead to optimal results...hmm.

yes. i think its better to do away with lifting partners. I always see dudes standing around just talking for a long ass time. if i need a spot ill ask someone to spot me. but the only thing I ever really need a spot for is bench and I switched to db's. now i can listen to my mp3 player all day and not have to talk to a single person

jackjohnson yes. i think its better to do away with lifting partners. From The Eight Keys by Dave Tate: Teamwork If you train alone you're putting limits on yourself. Training partners are critical for many reasons, including group energy, subgroup coaching, and competing. Have you ever noticed when you go into a gym all the strong guys train in their own little clique? Do you think they were always strong, or could a couple of strong guys have taken another guy under their wings to bring him up? That's usually what happens with a team. In fact, they're all stronger because of the team. The energy a team can provide is enormous. We all need relationships in our lives to take things to the next level. Think back to your football or other team sport days. Remember the locker room talk before the big game? You find yourself sitting on one knee listening to the coach. As the coach speaks and the game gets closer, your energy meter is getting jacked up. Your blood is moving fast in your body and you can feel the adrenaline flowing. You're jacked up and ready to go. You're at maximum level! Now what if I was to tell you there's a way to take it one level higher, but this can't happen when you're alone? You'll need others to make this work. Go back to the game. What happens after the coach finishes his speech and you stand up? You find everyone in the room is jacked up. There's fire in everyone's eyes and you're taking in more energy from them. It's almost unreal! There are high-fives, head butts, screams, rage, and extreme motivation. This happens because everyone in the room has his own level ten, but when it's combined for one purpose and one goal the energy goes off the chart! You find yourself at a level you never thought possible. This can't be achieved alone. I use this as an example of group energy. I'm not telling you to go nuts with your training partners each session. I'm saying there's energy there that can't be found any other way! If you want to take it to the next level, find some training partners who share the same goals. You'll be amazed. Training partners are also a great subgroup of coaches when you're training. When you're bench pressing, are you pressing the bar on the right path? Are your elbows tucked? Are you sure? A training partner can do two things: point out the mistakes and provide the proper verbal queuing during the movement to make sure you don't screw up the next one. You'll also notice one key thing in all lifter interviews. They always thank their training partners. Why do you think they do this? They know that without them they wouldn't be where they are today. If you train alone, stop messing around and get a partner!

Ceaze From The Eight Keys by Dave Tate: there are a few negatives. usually someone is less motivated than the other which brings the other person down. personally a lot of time is wasted catering to each other. especially if the partner isnt at the same ability level. plus there is competition which isnt too bad but can turn ugly. but thats just me. i have no problems getting into a zone and pushing myself. especially with my mp3 player. i also skateboard and snowboard by myself all the time, and do things that take a lot more skill and are far more riskier than say weight training

Being scared of dropping the weight on your chest should be motivation enough to lift the weight.

kingrukus I am anti-social and would rather keep to my self than talk to folks at the gym. However, people ask me now and again and it doesn't bother me. talk to them? just ask hey can i get a spot quick, thanks

possible to still have great results without a spot?

Powerlifting in prisons (on discovery channel)

Powerlifting in prisons (on discovery channel)

those on the west coast .. turn to the discovery channel right now. they're showing a bunch of inmates deadlifting right now, and they're all cheering each other on

some guy is crying about his medallions getting stolen right now wtf i see no deadlifting

dmaestro some guy is crying about his medallions getting stolen right now wtf i see no deadlifting

dmaestro some guy is crying about his medallions getting stolen right now wtf i see no deadlifting damn, it ended at 8:30

i was always curious (i work in legal systems) do they get enough food to "bulk" in there?

princess0fdiabl0 i was always curious (i work in legal systems) do they get enough food to "bulk" in there? ibdunken whom has a brother who got straight up YOLKED in prison.

dmaestro ibdunken whom has a brother who got straight up YOLKED in prison. I don't think he's mentioned it in quite some time

They get a well balanced eating plan. I would imagine maintenance.

Roids much?

One guy was 230 and deadlifted 630 lbs... The "coach" or whatever said he had what it took to be a competitive powerlifter? I wouldn't want to be around a bunch of huge fuckers who are doing 40 years for rape and robbery and deadlift 600 lbs thats for sure.

My gf has a friend in prison, he claims he deadlifts close to 1,000 pounds. I'm going to have to call bullshit.

i guess you dont have much else to do except workout in prison

one of my buddies was in prision and he got to lift weights but he had a buddy in the kitchen and they would just give him double meals. you can make friends in jail to do favors for you.

If I owned a prison I would take away all their weights and make them do manual labor all day.

joy division If I owned a prison I would take away all their weights and make them do manual labor all day. Thats why you dont own a prison chief.

Jeff Coleman Thats why you dont own a prison chief. it could happen I know they do this in alot of other countries, and they used to do it here. Then again the prison system is totally fucked up here so who cares.

joy division it could happen I know they do this in alot of other countries, and they used to do it here. Then again the prison system is totally fucked up here so who cares. making people break rocks for 12 hours a day? its called cruel and unusual punishment, in the united states, inmates have more rights than citizens. It will never happen.

cbrpimp shut the fuck up you dont know shit.

007 cbrpimp shut the fuck up you dont know shit.

there was a 20/20 report once about criminals that went in being skinny bishes, and when they came out after doing time for 5 years, they were jacked as fuck and committed worse crimes still i'm sure those weights are responsible for more good than harm, some of those guys looked like they turned it around because they found a focus in their life, just like religion or a good woman

joy division If I owned a prison I would take away all their weights and make them do manual labor all day. There is a prison in AZ somewhere where the inmates are required to wear pink clothes, sleep on pink sheets, wear pink handcuffs, and DO MANUAL LABOR chain gang style. Thats the way it should be. Fuck the slobs who spend their time getting in better shape and getting more criminal connections.

w00tpoint There is a prison in AZ somewhere where the inmates are required to wear pink clothes, sleep on pink sheets, wear pink handcuffs, and DO MANUAL LABOR chain gang style. Thats the way it should be. Fuck the slobs who spend their time getting in better shape and getting more criminal connections. .... prisoners don't have to break rocks for 12 hours a day, I never said that . They can do things that will benefit society with all their free time...some states have these programs but only for small offenders, and obviously lifers don't do it but who cares they aren't going anywhere.

joy division If I owned a prison I would take away all their weights and make them do manual labor all day. Prisons in CA don't have weights anymore, so inmates do bodyweight exercises or lift sand/water bags as weights. but the documentary on the discovery channel showed these inmates deadlifting as you would see at a meet, with everyone cheering and being supportive of one another, trying to break new records.

terse Prisons in CA don't have weights anymore, so inmates do bodyweight exercises or lift sand/water bags as weights. but the documentary on the discovery channel showed these inmates deadlifting as you would see at a meet, with everyone cheering and being supportive of one another, trying to break new records. I saw the entire show...to the crazy guy doing squats with sandbags who could break the leg shackles to the addicts to the idiot who sued for 3 grand.

how do inmates get enough protein to gain?

Powerlifting in prisons (on discovery channel)