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Showing posts from December, 2011

Pre and Peri-Workout Nutrition

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Feliz 2012!! I have some questions:

1. When should I have to reset my metabolism? Is that noticing the amount of protein intake not increasing the muscle mass anymore the only way to know? Does "carb up" mean the same as reseting the metabolism? Why does it work to reset the metabolism by eating as much carbs as you want? How long should it be to reset the metabolism? Can it be the routine like the ZigZag diet every week?

2. Do you have any advice for a pre-workout intake, a during workout intake, and post workout intake? Do I need to do that in order to gain muscle effectively?

3. A breathing question: I do exercises holding my breath. Should I breathe into the lungs or into the stomach (the Valsalva technique)? Or does it depend on what kind of exercises?

Thank you so much for spending your time and helping me out.

All the best,
Mike



My Answer: Too many questions Mike. So I'll answer your questions simply.

1) Just do the ZigZag Diet.

2) If y…

Rest Periods on the 5x5

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I'm going to switch to the 5x5 program for another 4 weeks. Here are my exercises:


Monday

Front Squat 5x5, rest 3 minutes
Neck Press 5x5, rest 3 minutes
V-bar pull down 5x5, rest 3 mins

Takes about 55 minutes to finish without the warming up time


Tuesday

Dumbbell lateral raises or Military Press (Which is better?)5x5 rest 3 minutes
Incline Curls 5x5, rest 3 minutes
Lying EZ bar extensions 5x5, rest 3 minutes

Takes about 55 minutes to finish without the warming up time


Thursday

Front Squats 5x5, rest 3 minutes
Seated cable rows 5x5, rest 3 minutes
Neck Press 5x5, rest 3 minutes

Takes about 55 minutes to finish without the warming up time


Saturday

Front Squat 5x5, rest 3 minutes
Neck Press 5x5, rest 3 minutes
V-bar pull down 5x5, rest 3 minutes

Takes about 55 minutes to finish without the warming up time



Are my workouts OK? I'm trying to train each body part at least three times a week. How about the rest time? Is 3 minutes ok?

Thanks for your time and help. I really appr…

BB vs PL Bench Press

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I have some questions about the Bench Press which were discussed in your book Strength and Physique Volume 1.  To begin with, I want to be a classical bodybuilder with a V-taper:broad shoulders, small waist, and muscle tone.  And I want to put on weight at around 143 pounds. Fat% is near 10%.

Apparently, I should do the Bodybuilding style (BB) Bench Press (BP).  My question is why will I get man- boobs while do the Powerlifting style (PL) Bench Press.  Is this because the upper part muscle of chest will not be well-developed?


I learned the powerlifting Bench Press from the following links:

http://www.youtube.com/watch?v=vUcjOIZc80c

http://www.bodybuilding.com/fun/criticalbench4.htm

The first one is much like a Powerlifting style BP.

And the second one is like a combined style (Both BB and PL).


I understand bodybuilders train for muscle size and looks. So the isolation and specific muscle movement is very important.

I came up with an idea:if I do the BP right: Chest (80%) and Arm (20%), then I…

Exercises During Density Training

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Again I have to say thank you for your books. I say that because I was mislead thru the years. And I feel that reading your books and my experiences have given me tools I wished I had 20 years ago. I do want to ask you if you think that my exercises in the my density training routine are good, or do you have better advice?  I am starting my 9th week.

Workout 1

Neck Bench Press: 3-4 sets, 5-7 reps
Lying EZ Bar Extensions: 4-5 sets, 5-7 reps

Quad Triset: 2-3 sets
Front Squat, 5-7 repsSissy Squat, as many reps as possibleLeg Extensions, 10-12 reps
Workout 2
Back Triset: 3-4 sets
Lat pulldown, 5-7 repsPullover, 5-7 repsSeated Rows, 5-7 reps Deltoids Triset: 3 sets
Lean Away Laterals, 10-12 repsLying Rear Flyes, 10-12 repsWide Grip Upright Rows, 10-12 repsBiceps Triset: 3 sets
Lying Cable Curl, 5-7 repsBody Drag Curl, 5-7 repsZottman Curl, 5-7 repsCalves (dimishing set)

Workout 3

Standing Calf Raises (3 sets, 15-20 reps)
Swing Laterals (3 sets, 12-15 reps)
20 Degree Incline DB press (3 sets, 10-12 reps)