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  1. now obviously this isn't the "set" way to warm-up, but i've been following this advice with some great results. could just be the time in between sets, or the actual weight increments. But, regardless, I'm sure you can find it useful and adapt it to your needs. i've reached some personal bests just by warming up properly, but then again, my warm-up routine has always sucked until recently. http://www.ironaddicts.com/forums/showthread.php?t=3404
  2. thanks for the responses! The measurement was done with calipers, next week I am doing a bod-pod, so that will be interesting to see. I posted before and afters recently so you can check them out if you'd like to get an idea of my build. But yeah, I have always been VERY skinny almost my entire life. I think TVA strength and posture have a lot to do with it. I do have a visible four pack, it's the lower muscles that aren't showing. I have failed to focus a lot on my core muscles (I am learning to squat and deadlift, but form is difficult for me to assess without a trainer, so I hope to get one soon just for the major compound lifts). I realized that when I have good posture my stomach is flat, so that is most likely a huge aspect. It seems to be just a posture/core muscle situation. Also, because I've been eating around 4200 calories a day it could be that I am experiencing consistent bloating. They are more visible in the morning which leads me to think that.
  3. Hey everyone, I have a quick question. I searched the forum but it would only let me go to one page of the search results for some reason. I also read the "bloated belly" topic as well. My question is this: What is the general amount of body fat one should be at to see visible abs? My BF is at 9%, and I can see my top 4 abs when flexing well, but when relaxed It seems as if my stomach bulges out like a beer belly. I am 6'1 at 155 right now. I was wondering if I may just carry all my fat there? i'm not sure how to explain it. It's not a roll of fat or something, more of just how my stomach seems to be shaped. My thought is that i may not have developed my abs to the point where they would show when relaxed (obviously), but it's weird regardless. Any input would help! thanks
  4. Changing Hands book store here in Tempe always has a selection of self-published books. They would most likely be willing to carry it, but I can't say for sure. here's the website http://changinghands.com/
  5. Yeah I can see that if he hits it real hard. I feel like you could do two medium days that far apart. But maybe i overtrain. It's one of the things I'm trying to get a grasp on.
  6. Nice post Chewy! Probably the best advice you could give, and the advice I've been following! The past three months I've been working out I've been consuming 4000 calories daily, sometimes it drops to 3500. however, I don't always think that such a huge amount of food will be necessary for everyone. It's definitely possible to pull a slow bulk just by eating a bit more than maintenance. I know it takes longer, but it does work. I had a question for you also. did you try and figure out your maintenance calorie amount, or did you just eat, eat eat, regardless of how much you may actually need? I'm 155lbs, 6'1, and any time I calculate my maintence cals it's around 5000. That seems like so much. i know I can put that down in a day, I've been close. I work construction which is pretty hard work, then I also lift 4 times a week, so it could make sense. But would you think that adding in the job would make me NEED to eat that many calories to gain? Thanks for your opinion, you're a great inspiration. It's so awesome that you've kept a log and keep helping others, really.
  7. YES! That is what I'm talking about. You have made awesome progress. You look way stronger now, not to mention much larger. Great job with your consistency. you started out pretty much where I did, so I'm glad to have some inspiration.
  8. I've always wondered this too. The debate about hitting different parts of muscles is confusing. I do flat DB press, incline DP press and dips, just to make sure. But I've never been sure if it's necessary.
  9. Thanks a lot guys! I appreciate it. My routine has varied a lot since I started a few months ago. I pretty much split it up into back, chest, and legs. And I usually give each group 4 days to recover. I have been doing that for the past three weeks or so, and I think that's where I've seen the best visual gains. I'll tend to do a lot of drop sets, and just push myself as hard as I can each workout. It's pretty high intensity high volume, because at this point, almost everything would be considered a relatively heavy weight for me as far as increases go. however, I'm going to start doing only two-three day recovery, because I've seen the best strength gains in that department. I couldn't flat press 55 dumbbells two days ago, but today I busted out two sets of 3. I just like to vary it. i also eat at least 3500-4000 calories, usually in the 4000 range and it's definitely been the deciding factor above everything else.
  10. I think most people who lose the results from creatine probably weren't eating enough after taking it. If you gain muscle on it, just eat like mad when your down with the cycle.
  11. I re-posted this because my computer was showing posts from the bodybuilding specific forum and I thought I posted in the wrong spot. I couldn't figure out how to reduce the size of the pictures, so i just provided the links instead. Let me know what all you guys/girls think! taken 03/03/10 http://sv.tinypic.com/r/20tsabr/5 http://sv.tinypic.com/r/dxg2zq/5 taken 04/04/10 http://sv.tinypic.com/r/105d2iw/5 http://sv.tinypic.com/r/1zmi5vp/5 http://sv.tinypic.com/r/34s1jba/5 I didn't get a good shot of my legs this time other than a bad calf shot at that, so i'll only post that. http://sv.tinypic.com/r/1zmpbbs/5 taken 05/04/10 http://i43.tinypic.com/b9hb83.jpg http://sv.tinypic.com/r/bi5k09/5 http://sv.tinypic.com/r/xgfjtj/5 http://sv.tinypic.com/r/54abfs/5 http://i41.tinypic.com/243hjxu.jpg http://i39.tinypic.com/25fj8s9.jpg
  12. nice progress medman! keep up your log! how much would you say you eat a day?
  13. Then just constantly eat all day. I'm an ecto, 6'1 and around 150 give or take a pound or two. I've been eating around 3500-4000 calories a day with at least 200 grams protein a day and I have yet to gain any significant weight. It seems like I need to eat even more, but at that point...it gets difficult to consume 5000 calories in a day. I've yet to do that. i tried today, couldn't reach it. I'll probably end up a little bit more than 4000.
  14. I'd think one just needs to constantly be over-feeding to gain a lot of mass, regardless of training day or not. Your muscles are still using the food you give them to grown even on days you aren't training. Then again, what is "over-feeding". Just keep a high caloric diet. Also, the idea of trying to gain for two weeks then going all the way down to a 2000 cal diet doesn't make much sense to me, either. What's the point? Seems like this guy just had some good results following a plan he made up then decided to spread his anecdotal advice as proof. Not that that isn't most of these types of articles, it just doesn't make sense to follow someone elses diet requirements and plans 100% when you have a totally different body, metabolism and so on. And if you were to follow it, the only difference this guy is claiming is timing diet with "hormonal" changes to increase gains. which again, would need to be figured out for you personally. so i'd try it, see how it feels, probably won't be great, then try and "time" it better.
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