TM7GTR

Dani Boi - Not quite sure what point you were trying to make with that quote you posted? Kasko - For every 30-45 min of weights, you should be doing another 20-30 mins of cardio to cut body fat, and cut down your intake of carbs per day. Fat burning supps won't do shit for you to an extent, and what they do achieve doesn't come without side effects. Energy in < Energy out = fat loss... simple as that. If you want to add muscle, there is no quick way. Some people complicate the hell out of easy concepts. Birds - Strong lime green underwear... would buy some

I hope you realise that 1000 calories (food related) = 1 kilocalorie.... Basically you've just said his caloric maintenance level is that of a small african nation's monthly food intake lol

Finally hit 90kg at 182cm tall.. feelsgoodman

Or you can just see a chiropractor. My chiro sorted out my spine and hips a while back

Lets rename this thread "r34 gtr's please" ... jealous

you ruined a perfect car ^

Pretty sure I saw you driving this today at around 12pm heading towards tuggers down the parkway? If that was your car then it's very clean... nice to see you drive it easy too.

haha well said. Best pre-workout is a cocktail of sleep, nutrition, hydration, and self-motivation... nothing more

haha that's why I said I was ashamed to be posting it. My usual chest routine and the routines I give my clients aren't retarded. That said, it loads up your quads a lot more

Can we get an ass shot to see the lip spoiler? Also an engine bay shot. Thanks

I've been smashing the hell out of my chest with volume for the past 2 weeks, and it's not something I would recommend at all from a PT perspective. It's kinda sad how my personal chest workout is so poor right now, but I did it for a challenge. Incline DB Press: 12 reps x 5-6 sets (1-2 warm up sets included) Flat DB Press: 12 reps x 5-6 sets Dips: 12-15 x 5/ 10 x 4 weighted Incline DB Flys: 12 reps x 5-6 sets Pec Deck: 10 reps x 4 sets Machine Chest Press: 10 reps x 4 sets Seated Low Pulley Cable Flys: 12 x 4 Standing Low Pulley Cable Raises: 12 x 4 Push-ups until failure Leaves a ridiculous pump and recovery has been taking 2-3 days (although this is somewhat slowed due to my weekend job).

There's nothing wrong, although some studies have shown that the full depth squats cause the knee joint to lubricate with synovial fluid more efficiently. I guess this way if you were to fail at parallel and drop beyond, the knee is well prepared rather than the muscles giving up completely at this "sticking point". The other issue would be reduced flexibility in the hip flexors.

I put in in that order because most people would probably do military press and shoulder press first, which is just abusing the shit out of the front head of your delts, rather than achieving balance. Slightly confused as to why you would do an extra set on these movements as well as this will over-develop the fronts, causing a hunched forward appearance. If you want to define your shoulders better, hit an extra set on the other movements instead as your lateral head is actually the widest of the three, therefore causing a nice defined look. Strengthening up and gaining size would also require you to plan your macro and mesocycles of training appropriately but I won't go into that much detail lol. Sweet results. I maxed out at 350kg x 5 reps (two-leg) a while back before I stopped training legs as strictly... started hitting them hard again on thursday so muscle memory should get me back up there pretty quick. I need to hit my core hard though as your core strength dictates a lot of your power. Yes single leg press does increase your two-leg press btw, pretty drastically over time. It gets the most out of each leg, provides a greater range of motion (you should be going deep as possible), and ensures both legs push equally when you switch back to two-leg. Try some power training if you really want your weight to increase btw. Load on a bit less than usual, then drive the plate up as quick as possible so that it leaves your foot, and catch it again. Do them alternating. This will increase your concentric strength in the lift, so that when you change over to higher reps you can focus on a slow eccentric phase without tiring out (for hypertrophy).

Damn, I'm in love with your car. There's something just soo right about a clean, aesthetically stock BB gtr

What do you mean by 3km sprints? Surely not sprinting for 3km lol? My brain is tired..

I'm sorry but this made me laugh like crazy.... never heard of it. How hard are you squeezing? Military Press BB Upright Row DB Seated Rear Delt Fly S/S with Seated Rear Delt Pull DB Shoulder Press (optional) DB Lateral Raise High Pulley Reverse Cable Crossover This is a hard question to answer because I don't know your fitness goals (strength? endurance? hypertrophy?), so It can't really be tailored to suit your goals on that limited info provided. The example above is one of my current routines, and it follows a bodybuilding hypertrophy style phase, so 5-6 sets of each exercise, 8-12 reps, tempo of around 2:4, rest intervals of 45-90 seconds.

Light weights do work the best imo because as you said, you can concentrate on squeezing the head of the shoulder you want to work the most, without it feeling like a huge compound movement. As gay as this may sound, stand in front of a mirror and try to flex your medial or posterior delts. This will build your mind --> muscle connection, so next time your do a lateral raise or rear delt fly you can really squeeze the muscle at the top of the ROM. For lateral raises, try them seated as this takes out the sway to get the weight up. I usually use 12kg per hand as I don't wanna go heavier considering it's a somewhat fragile joint. For isolation of your rear delts, do bent over seated rear delt flys (chest pretty much touching knees) and turn your thumbs inwards so that your little fingers are facing upwards, and bring your arms out beside you as straight as possible. This is hard to do at first as it completely targets the posterior delts (started by using something like 6kg). You can also try a high pulley reverse cable crossover (arms crossed over, pulling back and out).

Wish more people would observe this. Nothing wrong with bending your arms though

I don't do static stretches as the beginning of a workout, only dynamic. TTT's post is one of the best exercises to do before any upper body workout as it lubricates the joints and promotes full ROM. Matt's post is perhaps the most important for me as I've had shoulder injuries before, so it really strengthens my rotator cuff. Shoulder rolls, arm circles, and arm cross-overs are all just as good, as well as some yoga poses that open up the chest especially. At the end of a workout, head to toe static stretches

I have the same forearm pain from time to time, and it is definitely bone related. Yes you do develop small fractures in the bone after heavy resistance workouts because in order for your bones to strengthen in density (so that they aren't crushed under heavy load) they must break down and rebuild just like muscle tissue. Basically you have osteoclasts which break down the bone, and then osteoblasts which are bone forming cells. This process of remodelling constantly occurs if you continue to participate in regular workouts, and this is all part of: Wolff's Law "...states that bone in a healthy person or animal will adapt to the loads it is placed under. If loading on a particular bone increases, the bone will remodel itself over time to become stronger to resist that sort of loading. The internal architecture of the trabeculae undergoes adaptive changes, followed by secondary changes to the external cortical portion of the bone, perhaps becoming thicker as a result. The converse is true as well: if the loading on a bone decreases, the bone will become weaker due to turnover, it is less metabolically costly to maintain and there is no stimulus for continued remodelling that is required to maintain bone mass." In my opinion, I'd say that because during a bench press movement where your arms are directly under the path of gravity, it's more trauma on the bones in your arm (radius, ulna especially) when you really go heavy. A good way to see this for yourself is if you pick up two heavy dumbbells and lie on the floor with your arms flat out at 90 degrees. It's pretty painful and it feels as if all the weight is pressing down on your bones alone. In response to Birds, Your obliques and abs will grow in size as do any muscle, so yes, the more oblique work you do with added weight means it will take away from your V-taper slightly as your obliques tend to bulge and grow outwards like your lats. If you choose to work them heaps, you just need to shed a lot more body fat to retain your V because that area is also quite a large fat deposit for the body (think "love handles")

Ok lets set this straight here instead of it being ridiculously all over the place. REST TIMES DEPEND ON THE TYPE OF TRAINING YOU ARE DOING. No 'ifs' 'buts' or 'maybes' If you're resting more than 30 seconds in an endurance rep range work harder. If you're resting more than 90 seconds for hypertrophy work harder. If you can push out heavy strength-based sets one after another in less than 2-3 minutes, YOU'RE DOING IT WRONG

either the paint on your car looks absolutely immaculate, or you are quite good at editing lol

The split in your abs and how they line up is purely genetic. Having an offset to your sit-ups won't change anything because your six pack (rectus abdominus) is one muscle.

dat dere maccas diet.... guaranteed to get you up to 107kg in 6 years or your money back

Shave your chest bruv! You have good abdominal genetics it seems, pretty much perfectly lined up splits in the muscle. Bit of a shitty angle for a pic though tbh, you should upload the standard mirror shot standing up to show proper fat % (orlackof). Inb4 nohomo quotes