Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.
Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:
If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point. [Reply]
in terms of supplements, what do you guys feel is essential for helping muscle strength/growth? there's so many out there i'm pretty hesitant to spend a dollar on any of them [Reply]
Originally Posted by RobBlake:
in terms of supplements, what do you guys feel is essential for helping muscle strength/growth? there's so many out there i'm pretty hesitant to spend a dollar on any of them
Originally Posted by KC native:
Well, then GET SWOLE SON *SMASHES HEAD THROUGH CAR WINDOW*
idk it's 50/50.. like I want to do it naturally and not poke my ass so often lol i hate needles.. and then at the same time.. i'm not playing in the NFL so no ****s should be given.
and that shit adds up.. estrogen blockers and staying consistent..etc [Reply]
Originally Posted by Aspengc8:
Nice job man! Do you use a clean grip, straps or that 'cross arm' style to hold?
Also have any of you guys messed with using rest-pause techniques for training? I am finding less and less time to train, and I'm pretty much always exhausted due to two little kids and a new position at work that has me performing network maintenances from 12am-3am two to three nights a week. I find myself not as hungry, and my lifts have all gone down obviously. Usually getting 5-6 hours sleep a night. I know some of you guys are in similar situations just want to see how you handle training (split/frequency/intensity). I am trying to eat the best I can given the situation, but I am not counting cals.
So back to the rest-pause thing. Read a bit about it, and used it on last nights workout. I found that the workout was pretty damn quick, and I felt pretty taxed after it. This is where you go to failure 8-10 reps, rest a few seconds (i did 6 long deep breaths) then do two more sets same fasion. I was getting like 8 reps, 4 reps, 2 reps all to failure and did 3 exercises for chest, 3 for delts.
Anyone train like this? I'm really trying to come up with a plan where the workouts are short, intensity is high so i can get in and get out.
I ran the full DC program a few times in my college days. Stands for DoggCrapp training. Rest pauses and extreme stretches. Program is 30 seconds rest between sets which for me is 12 deep breaths. It's a fun break and makes you really sore. It's not a long term program but I would run 8-12 weeks of it at a time with good results. I still do their calf training, which is awesome, quite frequently.
Looks up DoggCrapp Training...tons of programs out there. Plus you can tailor it to fit what you have. [Reply]
Originally Posted by RobBlake:
in terms of supplements, what do you guys feel is essential for helping muscle strength/growth? there's so many out there i'm pretty hesitant to spend a dollar on any of them
Creatine. Basically the only non-steroidal muscle growth essential that exists. [Reply]
Never done rest/pause, like you are describing. I like drop sets a lot. Not for every exercise, of course, but somewhere in every workout. You can also get a lot of work in quick by "running" the rack (multiple drops with no rest in between). And I like supersets (go directly from one exercise to another without rest).
All in all, I doubt that the program change will solve your decline in strength, though. Without rest, recovery and the right amount of nutrition, you're just beating yourself up. [Reply]
Originally Posted by RobBlake:
idk it's 50/50.. like I want to do it naturally and not poke my ass so often lol i hate needles.. and then at the same time.. i'm not playing in the NFL so no ****s should be given.
and that shit adds up.. estrogen blockers and staying consistent..etc
yeah stay away from gear unless your willing to make a 'life decision'. Cause once your on, you dont come off (unless you want to lose what you gained).
The only other supplement I would recommend besides creatine (like silock mentioned) is a good fish oil.
Originally Posted by lewdog:
I ran the full DC program a few times in my college days. Stands for DoggCrapp training. Rest pauses and extreme stretches. Program is 30 seconds rest between sets which for me is 12 deep breaths. It's a fun break and makes you really sore. It's not a long term program but I would run 8-12 weeks of it at a time with good results. I still do their calf training, which is awesome, quite frequently.
Looks up DoggCrapp Training...tons of programs out there. Plus you can tailor it to fit what you have.
I know a guy that took 1st in his class at the Missouri and Mayhem that is a big believer in HMB. Ive havent researched any studies on it nor care to though. [Reply]
Originally Posted by BigCatDaddy:
I know a guy that took 1st in his class at the Missouri and Mayhem that is a big believer in HMB. Ive havent researched any studies on it nor care to though.
HMB is good if you're cutting. In other times, it's basically a waste of money.