Gym And Supplement Discussion

[Dani Boi]

Tom don't increase volume, the program is for strength.

My piece of advice though is make sure you do some sort of bicep exercise, I started adding chins later into the program but my arms still looked out of proportion to my torso so I would recommend curls 2x a week and if you have shit calf genetics like me do calf raises too.

[TM7GTR]

I just looked into it further and realised it's 3 sets at full working weight. A couple of warm up sets is fine, and this is what i'll do instead.

Will take on board your advice though as I have crappy arm and calf genetics haha.

Still going to do assistance work such as arms, core, and some rear and lateral delt work on the days in between as I feel it's very anterior delt heavy.

Opinions on this?

[Birds]

Doth thou even hoist?

[Dani Boi]

I just looked into it further and realised it's 3 sets at full working weight. A couple of warm up sets is fine, and this is what i'll do instead.

Will take on board your advice though as I have crappy arm and calf genetics haha.

Still going to do assistance work such as arms, core, and some rear and lateral delt work on the days in between as I feel it's very anterior delt heavy.

Opinions on this?

Yep it's 3 sets 5 reps and 1 set of 5 for deadlift. I followed the set/rep scheme as written but as TTT said you may be able to add an extra set or so of deadlifting if you think it's necessary. I personally wouldn't though.

Definitely do the warm-ups, I didn't get a single injury when I did the program for 6-7 months and I put that down to proper warming up.

If I could go back I would have chose to do isolation for biceps over chins. You will get plenty of core work doing the big compounds anyway.

If you are going to do the assistance exercises I would do them on the training days and do them last. I would also start incorporating them into the routine after your first couple of weeks to a month to gauge if it is effecting the main lifts.

You will love squatting after this routine

[Dani Boi]

Oh yeah this is what I used. Has a lot of common questions about assistance exercises and stuff like that, it's very useful.

http://forum.bodybuilding.com/showthread.php?t=998224

[TM7GTR]

Doth thou even hoist?

nay, one doth not hoist with the force of a true man

Oh yeah this is what I used. Has a lot of common questions about assistance exercises and stuff like that, it's very useful.

http://forum.bodybui...ad.php?t=998224

Thanks for the link.

Had the first session tonight. It was very different to what I'm used to. Boring to me in a way, but I'm gonna stay open minded and stick with it.

[SRS13]

Went last night and trained........... chest

Trained with this guy for the first time. I see him there often but he walked up and asked what I was training and we went from there.

Oh my... he THROWS the weights. Literally throws them!! I've seen him doing it before but I realised last night he intentionally throws them. Not to break them I dont think but he doesn't even try to put them down easily. He started with 24kg dumbells (ie not heavy) and after he finished he threw them down, at least a metre! So I did my set and did the same ie I threw them and said 'is that how you do it?' massive sarcasm. He laughed and said yeah bro!

He continued on and got up to the 55kg dumbells (I went up to 42kg) and once again, just throws them when done. Admittedly they are heavy but he uses extra energy to throw them!!There were 2 gym workers there and they asked me to not throw them!! They were too scared to approach him !!! So I asked him to just put them down slowly.... 'nah fark it bro'

But, damn did he train hard. He was relentless, didn't stop for a second, no mucking around, lifting very heavy weights (IMO). I was absolutely buggered by the end of it.

[TTT]

Tom - when I said more volume for deadlift, I didn't mean while doing starting strength program.

When you consider that you squat, bench, deadlift Monday, then Squat, OHP, Power clean Wednesday, then squat, bench, deadlift Friday, and you are increasing by 2.5kg on each movement each time you do it, it gets pretty farkin hard after a while.

It gets to the point where doing all 3 movements in one session is too much.

That is why he has only 1 set for deadlift.

So I changed to a different program after about 4 months which is where I started not getting anywhere with deads.

You may be able to do assistance exercises at first, but you'll be too f**ked after a few months of incerasing each lift.

[darksky34]

hai guyz i'm training for a music festival so i can wear phaggy XL singlets to show off my pecs, but i don't have pecs yet so how can i get massive?

- paraphrased from a conversation i heard a while ago at my gym

[TM7GTR]

Tom - when I said more volume for deadlift, I didn't mean while doing starting strength program.

When you consider that you squat, bench, deadlift Monday, then Squat, OHP, Power clean Wednesday, then squat, bench, deadlift Friday, and you are increasing by 2.5kg on each movement each time you do it, it gets pretty farkin hard after a while.

It gets to the point where doing all 3 movements in one session is too much.

That is why he has only 1 set for deadlift.

So I changed to a different program after about 4 months which is where I started not getting anywhere with deads.

You may be able to do assistance exercises at first, but you'll be too f**ked after a few months of incerasing each lift.

Haven't yet had a good read through the link Dan sent me, but do you aim to increase your lifts by 2.5kg however many times you do them in the same week (try to increase squats by 2.5kg three times each week?), or 2.5kg for each lift 1 time per week?

Wow that sounds confusing. For instance, I benched 80, 80, 80. Does this mean on friday I should aim for 82.5, or leave that until next week to do?

[Tangles]

Query - how do you go about getting a testosterone level reading?

Id bet that Im pretty low. Few reasons for that I guess, such as previously having long-term depression etc.

Now that Ive got recently won over a (HOT 6ft redheaded amazonian) girlfriend Id like to rectify this.......

Taking supps such as iron tablets, zinc / magnesium / B6, d-aspartic acid (+ other bcaa's).

I understand that doing the 'dirty' will also help raise teste levels.

Suggestions?

[TTT]

2.5kg every time you do that lift.

if you are squatting 3 times per week, it's 7.5kg increase that week.

Mon = 100, 100, 100

Wed = 102.5, 102.5, 102.5

Fri = 105, 105, 105

Mon = 107.5, 107.5, 107.5

and so on.

If you have smaller plates (I've got a pair of 0.5kg for example), then use those when shit gets hard.

and it will.

hence if you don't do GOMAD with this program, and stall on you rlifts and you ask a question on his forum you'll get YNDTFP (You're Not Doing The f**ken Program)

[darksky34]

Brendan - here's a suggestion: pics please

[TTT]

Query - how do you go about getting a testosterone level reading?

Id bet that Im pretty low. Few reasons for that I guess, such as previously having long-term depression etc.

Now that Ive got recently won over a (HOT 6ft redheaded amazonian) girlfriend Id like to rectify this.......

Taking supps such as iron tablets, zinc / magnesium / B6, d-aspartic acid (+ other bcaa's).

I understand that doing the 'dirty' will also help raise teste levels.

Suggestions?

Blood test and full hormonal panel will give you all the info you need.

But you may have trouble getting a docotor to sign off on getting the hormonal panel tests.

This is from a mate on another forum..

Test is created via good cholesterol.

Increase "good" fats and a few supplements to aid the pathway of converting cholesterol to test.

90ml extra virgin olive oil split into 3x 30ml lots.

D aspartic acid - 3 to 5g day

Reversatrol - 2 x 3ml split morning/night

Vitamin e in toco form

I suggest you look all those things up and make your own mind up about it all.

[Tangles]

hahaha!

No pics of ME until I get a bit ripped. =p

sharing is caring - http://i59.photobuck...115777827_n.jpg

edit - drink extra virgin olive oil? ewww. do I have to? lol.

cheers TTT. I thought it may be a dr appointment. We'll see if I cant feel as if its upped over the next few months of working out.

Taking "zma" and D-aa already.

Will look into the reversatrol and toco-8 Vit-E

[NickR33]

Your a bit fckd because you can't load up your spine with things like squats... I wonder if you could do good mornings? No idea if they would help with T production like squats do though...

[Birds]

hahaha!

No pics of ME until I get a bit ripped. =p

sharing is caring - http://i59.photobuck...115777827_n.jpg

edit - drink extra virgin olive oil? ewww. do I have to? lol.

cheers TTT. I thought it may be a dr appointment. We'll see if I cant feel as if its upped over the next few months of working out.

Taking "zma" and D-aa already.

Will look into the reversatrol and toco-8 Vit-E

If you are naturally low in testosterone (i.e. have a natural deficiency) you can get prescription gels for TRT.

[Tangles]

I dont think its "natural" as such, just due to previous circumstances

Will work hard at the gym, and use supps, over the next 1/4 year and see what happens.

Id hope Id have a natural rise in LH, and hence teste, over that period; if not then will hit the Drs

cheers for the info

[Birds]

Other than that, sex your newfound interest and that will also promote testosterone production.

[darksky34]

I dont think its "natural" as such, just due to previous circumstances

Will work hard at the gym, and use supps, over the next 1/4 year and see what happens.

Id hope Id have a natural rise in LH, and hence teste, over that period; if not then will hit the Drs

cheers for the info

btw that's some amazonian right there

you could try cooking with the oil....or have it mixed in with salad etc as cooking olive oil might alter it (thats why its normally used freshly) - cos drinking it really doesn't sound that appetising

Edited November 27, 2012 by darksky34