Unfortunately I have a weak immune system and my roommates gf keeps coming over when she is sick, so it's pretty much unavoidable.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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Unfortunately I have a weak immune system and my roommates gf keeps coming over when she is sick, so it's pretty much unavoidable.
Khalifa Jayy
Banned
Anyone take their protein with milk? I've done it twice now, and it tastes much better. Milk is also a good source of calories, so I'm guessing it will help a bit with my bulk. Only drawback is that your body might not utilize the protein as well as it would with water, as milk has a lot of fat. I don't think it will be too much of a difference, though. What do you guys think?
I use milk every time. Tastes so much better like your already pointed out. And hell, if I'm worried about my body not absorbing all of the protein in the shake, I'll throw in 2 scoops of protein.
FallingEdge
Member
Word. Thanks for the vote of confidence. I usually do the twenty-rep sets like that but I have to remind myself sometimes to stick with it that counting scheme. I never go in defeated. I WILL NOT LOSE!!
And I don't know where Frank Yang came from but he has been popping in other lifting threads on other forums as well. Dood is all over the place but I'm sure that is his gimmick.
The mental spotter is right on as well. I've been able to get a few more reps because of this.
I use milk as well. 2 cups pwo with protein.
Brolic Gaoler
formerly Alienshogun
Yeah, he's the guy who did the drunk lifting video a while back. There's no way that dude is actually like that, if he was, he's got some issues. It's obviously a gimmick that he's trying to be identified as.
As for that 8k a day bulking. Fuck that...
Khalifa Jayy
Banned
Interesting article on the best exercises per muscle (or muscle group). Make sure you're incorporating these into your workouts fellas!
http://www.myfit.ca/archives/viewanarticle.asp?table=fitness&ID=28&subject=Best+Workout+Exercises
Best Workout Exercises
By Eric Knight B.A. Hon. Kinesiology, CPT (CanFit Pro)
Electromyographical (EMG) Research is an essential research tool allowing physiologists to determine the role of muscles during specific movements. EMG is a scientific method of measuring the level of excitation. This is done by placing electrodes over your body and recording the level of muscle activity induced by an exercise. A study was conducted to find which exercises cause the greatest amount of activity within each muscle group and, as a consequence, determine which exercises will produce the greatest gains in mass and strength. This study was conducted by Tudor O. Bompa, PhD & Lorenzo J. Cornacchia. Both men and women were used in the sudy and all subjects had at least two years experience with resistance training.
Here are the results of the best workout exercises study::
(100% would signify maximum muscle fiber stimulation)
Pectoralis Major (Chest)
Decline dumbbell bench press ----------------93%
Decline bench press, Olympic bar(OB)---------89
Push-ups between benches --------------------88
Flat dumbbell bench press -------------------87
Flat bench press (OB) -----------------------85
Flat dumbbell flyes --------------------------84
Pectoralis Minor (Chest)
Incline dumbbell bench press ----------------91%
Incline bench press (OB) --------------------85
Incline dumbbell flyes -----------------------83
Incline bench press (smith machine) ---------81
Medial Deltoids (Shoulder)
Incline dumbbell (db) side laterals ----- 66%
Standing db side laterals -------63
Seated db side laterals -----62
Cable side laterals -----47
Posterior Deltoids
Standing db bent laterals ----- 85%
Seated db bent laterals -----83
Standing cable bent laterals -----77
Anterior Deltoids
Seated front db press -----79%
Standing front db raises -----73
Seated front barbell press -----61
Biceps brachii (long head)
Preacher curls (Ob) -------------------- 90%
Incline seated Db curls (alternate) ------ 88
Standing biceps curls (Ob/narrow grip)--- 86
Standing Db curls (alternate) ----------- 84
Concentration Db curls ------------------ 80
Standing curls (Ob/wide grip)------------ 63
Triceps brachii (outer head)
Decline extensions (Ob) ------------------ 92%
Triceps pressdowns (angled bar) ----------- 90
Dips with a bench --------------------------87
One-arm cable extensions (reverse grip) - 85
Overhead rope extensions ------------------ 85
Seated one-arm Db extensions (neutral grip)- 82
Close-grip bench press (Ob) --------------- 72
Latissimus dorsi (back)
Bent-over Bb rows -------------------------- 93%
One-arm Db rows --------------------------- 91
T-bar rows ----------------------------------- 89
Lat pulldowns to the front ------------------ 86
Seated pulley rows --------------------------83
Rectus femoris (quads)
Safety squats (90 degree angle, shoulder width stance) ----88%
seated leg extensions (toes straight) -------86
Hack squats (90 degree angle, shoulder width stance) ----78
Leg press (110 degree angle) ----------------76
Smith machine (90 degree angle, shoulder width stance) ----60
Biceps femoris (hamstring)
Standing leg curls --------------------------82%
Lying leg curls -------------- ---------------71
Seated leg curls ----------------------------58
Modified hamstring deads -----------------56
Semitendinosus (inner hamstring)
Seated leg curls ----------------------------88
Standing leg curls --------------------------79
Lying leg curls ------------------------------70
Modified hamstring deads -----------------63
Gastrocnemius (calf muscle)
Donkey raises -------------------------------80
Standing one-leg raises - -------------------79
Standing two-leg raises ---------------------68
Seated raises --------------------------------61
_______________________
Also, glad to see I'm not the only one who drinks his protein with milk. I love the taste compared to protein w/water. Plus, as I said, I'm bulking so the extra calories are actually a benefit.
http://www.myfit.ca/archives/viewanarticle.asp?table=fitness&ID=28&subject=Best+Workout+Exercises
Best Workout Exercises
By Eric Knight B.A. Hon. Kinesiology, CPT (CanFit Pro)
Electromyographical (EMG) Research is an essential research tool allowing physiologists to determine the role of muscles during specific movements. EMG is a scientific method of measuring the level of excitation. This is done by placing electrodes over your body and recording the level of muscle activity induced by an exercise. A study was conducted to find which exercises cause the greatest amount of activity within each muscle group and, as a consequence, determine which exercises will produce the greatest gains in mass and strength. This study was conducted by Tudor O. Bompa, PhD & Lorenzo J. Cornacchia. Both men and women were used in the sudy and all subjects had at least two years experience with resistance training.
Here are the results of the best workout exercises study::
(100% would signify maximum muscle fiber stimulation)
Pectoralis Major (Chest)
Decline dumbbell bench press ----------------93%
Decline bench press, Olympic bar(OB)---------89
Push-ups between benches --------------------88
Flat dumbbell bench press -------------------87
Flat bench press (OB) -----------------------85
Flat dumbbell flyes --------------------------84
Pectoralis Minor (Chest)
Incline dumbbell bench press ----------------91%
Incline bench press (OB) --------------------85
Incline dumbbell flyes -----------------------83
Incline bench press (smith machine) ---------81
Medial Deltoids (Shoulder)
Incline dumbbell (db) side laterals ----- 66%
Standing db side laterals -------63
Seated db side laterals -----62
Cable side laterals -----47
Posterior Deltoids
Standing db bent laterals ----- 85%
Seated db bent laterals -----83
Standing cable bent laterals -----77
Anterior Deltoids
Seated front db press -----79%
Standing front db raises -----73
Seated front barbell press -----61
Biceps brachii (long head)
Preacher curls (Ob) -------------------- 90%
Incline seated Db curls (alternate) ------ 88
Standing biceps curls (Ob/narrow grip)--- 86
Standing Db curls (alternate) ----------- 84
Concentration Db curls ------------------ 80
Standing curls (Ob/wide grip)------------ 63
Triceps brachii (outer head)
Decline extensions (Ob) ------------------ 92%
Triceps pressdowns (angled bar) ----------- 90
Dips with a bench --------------------------87
One-arm cable extensions (reverse grip) - 85
Overhead rope extensions ------------------ 85
Seated one-arm Db extensions (neutral grip)- 82
Close-grip bench press (Ob) --------------- 72
Latissimus dorsi (back)
Bent-over Bb rows -------------------------- 93%
One-arm Db rows --------------------------- 91
T-bar rows ----------------------------------- 89
Lat pulldowns to the front ------------------ 86
Seated pulley rows --------------------------83
Rectus femoris (quads)
Safety squats (90 degree angle, shoulder width stance) ----88%
seated leg extensions (toes straight) -------86
Hack squats (90 degree angle, shoulder width stance) ----78
Leg press (110 degree angle) ----------------76
Smith machine (90 degree angle, shoulder width stance) ----60
Biceps femoris (hamstring)
Standing leg curls --------------------------82%
Lying leg curls -------------- ---------------71
Seated leg curls ----------------------------58
Modified hamstring deads -----------------56
Semitendinosus (inner hamstring)
Seated leg curls ----------------------------88
Standing leg curls --------------------------79
Lying leg curls ------------------------------70
Modified hamstring deads -----------------63
Gastrocnemius (calf muscle)
Donkey raises -------------------------------80
Standing one-leg raises - -------------------79
Standing two-leg raises ---------------------68
Seated raises --------------------------------61
_______________________
Also, glad to see I'm not the only one who drinks his protein with milk. I love the taste compared to protein w/water. Plus, as I said, I'm bulking so the extra calories are actually a benefit.
Brolic Gaoler
formerly Alienshogun
There's definitely no doubting that.
As for Zyzz, there's a trainer at my gym who has a body like Zyzz (if not better) and he's the nicest dude I've met. He's either Airforce right now, or prior service. He's an awesome dude and I'm sure he makes bank as a trainer.
This dude is disgusting...
Well soy protein is an obvious option but if you're drinking liters of soy milk and soy protein every day you might get some mild hormonal effects.
There is a huge selection of protein powders. Egg, beef, hemp, etc. Try whichever one you like most and is cheapest. You could also buy high quality whey protein and mix in some lactase enzyme which should minimize lactose.
He's playing a character.
As far as I knew, I thiught milk was how most people drank protein shakes.
Woah, these I did not know. Thanks!
Lasthope106
Member
I'm also lactose intolerant, and I can digest Whey ON 100% Gold Standard. It has lactase as one of the ingredients, but of course your mileage might vary.
edit: anything whey "isolate" is also really good for lactose intolerant people like us. The bad thing is that it's gets really pricey.
Soy Protein, egg protein is also a thing apparently, never tried it though.
ThingontheFloor
Member
I've been using a brown rice, pea, and hemp based protein powder by a brand called Vega. I just take it with water. Seems to be working out nicely, although my daily protein goals aren't extremely high. Only downsides are the sodium content (but again, I'm not taking more than one serving a day) and the price. But overall a nice alternative to whey or soy.
http://www.bodybuilding.com/store/sequelnaturals/vega-sport-performance-protein.html
I realize that, he's still disgusting.
edit: Damn planks are boring as hell. Just did my first one for 2 minutes and I had to stop to get my laptop and turn on a movie on the ground. No patience lol
Mecha_Infantry
Banned
I might have to try some soy milk too, I can't take milk otherwise my guts are in the toilet within the hour..
On a less disgusting note, for fun we got some measurements at the gym- bicep on left arm was 20", weirdly right arm is smaller, as it's always been my weaker.
But I will continue hitting my preacher curl DBs and incline machine curls. Seem to be doing the job
On a less disgusting note, for fun we got some measurements at the gym- bicep on left arm was 20", weirdly right arm is smaller, as it's always been my weaker.
But I will continue hitting my preacher curl DBs and incline machine curls. Seem to be doing the job
It's not summer everywhere in the world. I went jogging every day in summer but now it's cold, raining, is dark by the time I go and the park I go to keeps flooding so I've been going less and less. I need something I can do at home.
What does everyone try to keep their carb intake at, and why?
For example, if you are trying to lose weight, what are your set carb intake goals relative to where you want your body to be? Same goes for trying to gain weight and muscle.
I'm curious to read what how granular some of you get.
For example, if you are trying to lose weight, what are your set carb intake goals relative to where you want your body to be? Same goes for trying to gain weight and muscle.
I'm curious to read what how granular some of you get.
I drink Soy, mostly because I find it repulsive to think about where Milk comes from.
Also, I have the same exact problem, Im right handed yet my left arm measured slightly bigger than my right and has always been stronger than my right. Maybe we're lefties and just don't know it ha.
everyone has a smaller arm I think. Usually your more dominant arm (the hand you write with etc) is the bigger one. Just do slightly more work on the smaller arm.. say a set more and it will grow just as big
What are some opinions on pre-workout nutrition for both lifting and cardio days? My current goal is cutting so lately I have been going on an empty stomach in the mornings and have seen good weight loss results, but I'm sure I have sacrified some muscle along the way.
What is a good example of a pre-workout meal before lifting?
When I do my cardio I go 60-70% of my VO2 max, so fairly light and only for 30-40 min.
What is a good example of a pre-workout meal before lifting?
When I do my cardio I go 60-70% of my VO2 max, so fairly light and only for 30-40 min.
Jason's Ultimatum
Member
Decline DB/BB chest press? I've always found them to be useless for some reason. Plus, I'd rather do RDL for hamstrings than machines.
Drealmcc0y
Banned
Does EMG necessarily translate to the best exercise though? It seems like an oversimplification to me.
Jason's Ultimatum
Member
^^Seems like it.
And I was reading in the paper while waiting to clock in for work yesterday on a new study on boosting your HDL:http://abcnews.go.com/Health/HeartDisease/boosting-hdl-lost-doctors-differ/story?id=16373635
Seems like a bust
And I was reading in the paper while waiting to clock in for work yesterday on a new study on boosting your HDL:http://abcnews.go.com/Health/HeartDisease/boosting-hdl-lost-doctors-differ/story?id=16373635
Seems like a bust
Jaladinozozo
Banned
So eggs yolks/fishoil/fat from grass feed beef isn't good for you? :\
Why is it weak, detrained or injury?
From the article:
In the realm of health, designations of 'good' and 'bad' often portray a false dichotomy.
Been doing Lyle McDonald's RFLD since Sunday. Biggest thing I noticed is my lack of will to get to the gym, but then again I've been nursing a back injury since last week that's kinda crippled me. Doing pushups and wall squats at home to hopefully maintain some strength. Only doing this bish for maybe 10 days, then resume a healthy diet. Been getting around 150-170 grams of protein a day. I've been only at the gym for about a month so I put myself more in the cat 2 aerobics group because I do a shitton of walking at work.
Weighed in at 184lbs Sunday morning, this morning (Friday), I weighed in at 175lbs on the same scale. I'm gonna assume the first 5lbs was just water weight. 4lbs gone in 5 days, of course I should've taken measurements instead of weighing myself but I have no clue where my measuring tape is. My clothing seem to fit me better. I'm targeting 170lbs by the end of June. Hardest part so far, no god damn fucking booze, I love me a dram of scotch after work. I think I miss that more than food.....
Weighed in at 184lbs Sunday morning, this morning (Friday), I weighed in at 175lbs on the same scale. I'm gonna assume the first 5lbs was just water weight. 4lbs gone in 5 days, of course I should've taken measurements instead of weighing myself but I have no clue where my measuring tape is. My clothing seem to fit me better. I'm targeting 170lbs by the end of June. Hardest part so far, no god damn fucking booze, I love me a dram of scotch after work. I think I miss that more than food.....
Yeah if your doing PC you would do it in place of rows.
wat
Back in the saddle again. Think this is my 5th cycle of 5/3/1 if I remember correctly. thank you lord Wendler for the strength and size.
Is this the program you will be following?
I've never done it, but I did find this thread concerning the very subject of power clean substitution for rows. Probably worth your while sifting through it.
wat
You're welcome deadbeef. As always keep us updated.
The rapid-fat loss diet? Congrats on making it to day six. You are going for ten full days, but after that what diet are you planning on using?
And for people who don't know any better, Lyle McDonald's RFLD is as extreme as diets get without going on a full Mohandas Gandhi fast.
I can tell. The idea that you can lose bodyfat whilst gaining muscle has been searched for decades in the exercise community. Generally, you need to eat to gain weight to increase muscular bodyweight. You need to lose weight to decrease body fat. Some people have tried to find a middle ground, however the process is very slow. Lots of guys here like to just throw running at the tail end of their workout without thinking how or why or even if it works.
I really hope that your back still isn't injured on this diet. I speak from personal experience when I say dieting with an injury is very not good; It slows down the recovery process. Also, if you can't train with the same intensity while on this diet, you're going to lose strength and muscle. Although if you've only been training for a month, you don't have much to lose.
Scarecrow
Member
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