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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: poetic]
#14805235 - 07/21/11 08:06 PM (12 years, 6 months ago) |
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which one did you find was most effective?
Do you find drop-sets are that good? I've only just heard about them... might give them a crack..
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14806417 - 07/22/11 12:26 AM (12 years, 6 months ago) |
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Another treat for y'all:
Arnold Schwarzenegger's New Encyclopaedia of Modern Bodybuilding (download .torrent)
Divided up into sections for back, legs, calves, biceps, forearms, abs, chest etc as well. Great info inside...
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Blindtheeye
All Seeing Nothing


Registered: 10/03/10
Posts: 2,573
Loc: TX
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14806905 - 07/22/11 03:32 AM (12 years, 6 months ago) |
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My Lifting is coming along rather well and I'm Juuuuusssst starting to feel the effects of this first cycle I'm running. I'm loving it. Did chest tonight and got such an incredible pump felt like my muscles were gunna explode out of my skin seriously. My arms have gotten downright massive, my chest has some clevage that would make a perv jealous. And I've remained really cut up (mostly due to my body type, Whenever I put on muscle its always pretty lean and shredded) I've packed on almost 10lbs of it in about 3 weeks so far.
It's all about diet, genetics, and Work Work Work!
Keep up the good work indica ps. This thread will never die!
-------------------- A great truth cannot be communicated, it must be realized.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: Blindtheeye]
#14808373 - 07/22/11 12:02 PM (12 years, 6 months ago) |
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fuck dude 10lbs in 3 weeks is pretty nuts... how are you eating? no side effects so far?
------------------------------------
Jim Wendler's 5/3/1 Program - Follow on from SS
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Blindtheeye
All Seeing Nothing


Registered: 10/03/10
Posts: 2,573
Loc: TX
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14808417 - 07/22/11 12:10 PM (12 years, 6 months ago) |
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No sides whatsoever yet. I'm packin in the food for real. All good stuff too. Ive been eating a lot of steak, chicken, and tilapia. Most of the weight came this last week but I have been training my brains out and eating non-stop. It's probably more like 7 lbs give or take but still I'm excited!
-------------------- A great truth cannot be communicated, it must be realized.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: Blindtheeye]
#14811637 - 07/23/11 12:17 AM (12 years, 6 months ago) |
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had a problem shoulder day today so i did a lot of accessory shoulder, delt, chest arm work today. light heavy-squatting session. no deadlifts today. lots of accessory work in higher-rep ranges. Will take 2-3 days off and go for my deadlifts next week and 160-170kg squats.
I really want to start this 5/3/1 program i think... looking to get onto that asap 
had a problem shoulder day today so i did a lot of accessory shoulder, delt, chest arm work today. light heavy-squatting session. no deadlifts today. lots of accessory work in higher-rep ranges. Will take 2-3 days off and go for my deadlifts next week and 160-170kg squats.
I really want to start this 5/3/1 program i think... looking to get onto that asap
Weighed myself today: 100.2kg which is great because im stacking on heaps of muscle and losing bodyfat friend mentioned today I'm looking a lot more toned and trim but getting huge up top around my upper body, neck is getting a lot thicker, chest is much much deeper and arms growing a lot quicker now i'm doing broceps and triceptydactyl's.
Light Walking (secondary e.g. commute, on the job, etc): 30 minutes (+6 pts) Shoulder Dislocation: 5 (+5 pts) Lying Hamstring Stretch: 30 seconds (+5 pts) 30 seconds (+5 pts) 30 seconds (+5 pts) Stretching: 30 seconds (+5 pts) 30 seconds (+5 pts) 30 seconds (+5 pts) 30 seconds (+5 pts) Barbell Squat: 20 kgs x 5 (+15 pts) 60 kgs x 10 (+52 pts) 100 kgs x 10 (+88 pts) 140 kgs x 4 (+104 pts) 100 kgs x 10 (+88 pts) 100 kgs x 5 (+77 pts) 60 kgs x 10 (+52 pts) 60 kgs x 10 (+52 pts) Barbell Bench Press: 20 kgs x 10 (+17 pts) 40 kgs x 10 (+35 pts) 60 kgs x 8 (+50 pts) 60 kgs x 8 (+50 pts) 60 kgs x 8 (+50 pts) Decline Barbell Bench Press: 20 kgs x 12 (+16 pts) 20 kgs x 12 (+16 pts) 40 kgs x 12 (+33 pts) 40 kgs x 12 (+33 pts) 40 kgs x 12 (+33 pts) Dumbbell Bench Press: 30 kgs x 8 (+52 pts) 30 kgs x 8 (+52 pts) 30 kgs x 8 (+52 pts) Standing Barbell Shoulder Press: 20 kgs x 8 (+18 pts) 20 kgs x 8 (+18 pts) 20 kgs x 8 (+18 pts) 30 kgs x 5 (+25 pts) 30 kgs x 5 (+25 pts) 30 kgs x 5 (+25 pts) Seated Dumbbell Shoulder Press: 15 kgs x 8 (+17 pts) 15 kgs x 8 (+17 pts) 15 kgs x 8 (+17 pts) Standing Dumbbell Straight-Arm Front Delt Raise Above Head: 8 kgs x 8 (+5 pts) 8 kgs x 8 (+5 pts) 8 kgs x 8 (+5 pts) 8 kgs x 8 (+5 pts) 8 kgs x 8 (+5 pts) 8 kgs x 8 (+5 pts) Standing Dumbbell Shoulder Press: 15 kgs x 5 (+19 pts) 15 kgs x 5 (+19 pts) 15 kgs x 5 (+19 pts) Cable Rope Overhead Triceps Extension: 60 kgs x 8 (+16 pts) 50 kgs x 8 (+13 pts) 50 kgs x 8 (+13 pts) 50 kgs x 6 (+13 pts) 40 kgs x 5 (+10 pts) Low Cable Triceps Extension: 50 kgs x 8 (+13 pts) 50 kgs x 8 (+13 pts) 50 kgs x 8 (+13 pts) Lying Dumbbell Tricep Extension: 35 kgs x 8 (+19 pts) 35 kgs x 6 (+18 pts) 35 kgs x 6 (+18 pts) Preacher Curl: 40 kgs x 8 (+16 pts) 40 kgs x 8 (+16 pts) 40 kgs x 8 (+16 pts)
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fngbronco
Monkey Man



Registered: 09/26/10
Posts: 2,877
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14817030 - 07/24/11 09:46 AM (12 years, 6 months ago) |
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A great powerlifting exercise is the Bill Star's 5x5 and it's variations. I took a year long hiatus (very fucking stupid cuz I lost tons of muscle) but regained a bit back, rather quickly on that program. There's a really good website (not sure if I can link to it) that has some great workouts.
As for shoulder injuries, I grew up with shoulder instability and had shoulder issues for ever, from pinched nerves resulting in my arm being numb for days at a time, to partial dislocations. Underwent physical therapy, electrotherapy, and considered surgery. The two things that helped me most in the gym were upright rows and only going down to 90* when benching. The 90* thing was the hardest cuz I was so used to hitting the bar to my chest and getting a stretch when doing dumbells. Staying in the correct range is key, and hyper-extending your chest is really detrimental to your delta. When you stretch your muscles past 100% you use accessory muscles to bring them back to where they engage, and 100k is a lot for your shoulders.
-------------------- I challenge you to challenge yourself more! When you feel complacent and ready to hang it up, challenge yourself to get over it! If you fail, don't look at it as you didn't succeed, look at it as you would a rock face you're trying to climb. Stand back, wayyyy back, and look at it and plot another path. If you can't find one, shuffle down the way a little, a little change of scenery or a view from a different angle may give you the insight you need. Anything I state is relayed information from a friend of a friend and should be viewed as completely fictitious. I do not partake in any illegal or grey-area-of-the-law activities, but do have lots of friends who may or may not. -fngbronco Pill Divider Agar Tek
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don_vedo
MerKaBa



Registered: 05/12/11
Posts: 1,383
Loc: 5th dimension
Last seen: 3 years, 9 months
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: fngbronco]
#14821751 - 07/25/11 11:14 AM (12 years, 6 months ago) |
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Looks like a good session ind! Keep up the great work brother, I can see your putting heart n soul into each session, I'm sure your reaping the benefits!
Lah'Kesh
-------------------- Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? We were born to make manifest the glory of God that is within us all. And as we let our own light shine, we unconsciously give other people permission to do the same.
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Blindtheeye
All Seeing Nothing


Registered: 10/03/10
Posts: 2,573
Loc: TX
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: don_vedo]
#14824492 - 07/25/11 08:28 PM (12 years, 6 months ago) |
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Just got back from the gym, which I weighed myself and I've put on 12 pounds in 3 weeks 6 of which have been in the last 7 days. I am mentally very stable and physically the best I've ever been. I feel as if the best is yet to come and really like the fun has finally started! Gunna keep packin in the food and training my balls off to the point of coming home sopping wet. I started the cycle July 4th so my progress from here on out should hopefully be rather substantial week to week.
Hope everyone else is enjoying their lifting and getting the most out of life! , &
-------------------- A great truth cannot be communicated, it must be realized.
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Blindtheeye
All Seeing Nothing


Registered: 10/03/10
Posts: 2,573
Loc: TX
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: Blindtheeye]
#14824568 - 07/25/11 08:44 PM (12 years, 6 months ago) |
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Forgot to post some motivation
-------------------- A great truth cannot be communicated, it must be realized.
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Eminence



Registered: 07/25/10
Posts: 16,623
Loc: Richmond, VA
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: Blindtheeye]
#14824806 - 07/25/11 09:39 PM (12 years, 6 months ago) |
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Quote:
Blindtheeye said: Just got back from the gym, which I weighed myself and I've put on 12 pounds in 3 weeks 6 of which have been in the last 7 days. I am mentally very stable and physically the best I've ever been. I feel as if the best is yet to come and really like the fun has finally started! Gunna keep packin in the food and training my balls off to the point of coming home sopping wet. I started the cycle July 4th so my progress from here on out should hopefully be rather substantial week to week.
Hope everyone else is enjoying their lifting and getting the most out of life! , & 
I really suggest you add in some dbol or or var with that cycle, if you're excited what progress you're making now you'd be blown away how strong you'll get from a stack though.
If you use Test suspension, your strength will be up in a day
--------------------
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: Eminence]
#14826222 - 07/26/11 06:05 AM (12 years, 6 months ago) |
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here's my 200kg/440lbs deadlift... if you want to see the shameful video, i'll post the link.
watching my form, it seems i do more of the 'rounded back' lift, relying strongly on abdominable pressure. my back feels absolutely fine.
my glutes and hamstrings are short (working on them...) and my pelvis gets kind of drawn in. i don't know, a PT at the other gym i go to said it's fine as long as my back retains strength and stays strong . my 200kg lift is strenuous, but doesn't feel unsafe... i just need to work on keeping my chest up. after this lift i am deloading back to 140kg and doing 10 reps.
but my drop is a different angle movement to my lift...
anyway. good session today, 200kg is now consistent. will just work on the form and upper back strength and do a lot more lower back work with my hyperextensions and whatnot. I actually fucking spewed today in the changerooms after training, went and smashed a huge carb/protein shake (90g~ carbs, 50g protein) and spewed straight up. usually dont have a problem keeping it own but i ate more today than i usually do on training days, wont make that mistake again hahaha
edit: since i've started doing accessory arm work and swtiched to dumb bell presses, my traps and arms have fucking exploded, doubled in size in less than a week. why i didn't do these sooner... ?
Edited by indica (07/26/11 07:57 PM)
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Blindtheeye
All Seeing Nothing


Registered: 10/03/10
Posts: 2,573
Loc: TX
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14826297 - 07/26/11 06:53 AM (12 years, 6 months ago) |
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Video didn't post
-------------------- A great truth cannot be communicated, it must be realized.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? *DELETED* [Re: Blindtheeye]
#14826363 - 07/26/11 07:24 AM (12 years, 6 months ago) |
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Post deleted by indicaReason for deletion: priv
Edited by indica (07/26/11 07:32 AM)
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Blindtheeye
All Seeing Nothing


Registered: 10/03/10
Posts: 2,573
Loc: TX
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14826391 - 07/26/11 07:39 AM (12 years, 6 months ago) |
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Right on, as long as your back feels ok then you should be fine. I wonder if you get ur legs into your heavier lifts more if that would allow you to up the weight a bit. Regardless though that's impressive keep it up brother.
-------------------- A great truth cannot be communicated, it must be realized.
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: Blindtheeye]
#14826406 - 07/26/11 07:48 AM (12 years, 6 months ago) |
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yeah, in hindsight i think i need to engage my hamstrings a lot more and take advantage of them, i always have a problem trusting them and am always so surprised when i deepen everything just that little bit more (squats for example)
i have been watching some andy bolton videos on round-back deadlifts, seems as long as your abdominal pressure is good then you are fine (i guess?)
but my legs are long as fuck which makes standing in front of a barbel awkward i guess, which means my ass needs to be higher in the air, which means my back needs to be stronger to stay straight for the lift off the floor. whatever, i'll work on it and nail that fucker.
not sure i'll make this lift x5 by august 1, but i'm not phased.. at least i can get it. next goal is 500lbs.
cheers mate, thanks for not being too hard on me 
anyway fucking impressive with your weight gains, dude. very selling for a cycle...... and when do you expect them to start plateauing? seems exponential so far... how long you spending in the gym roughly? just be careful man!
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fngbronco
Monkey Man



Registered: 09/26/10
Posts: 2,877
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14827113 - 07/26/11 11:45 AM (12 years, 6 months ago) |
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Impressive for sure, but honestly good form trumps all. I used to be able to dumbbell bench press 115# but for sucked, went to proper form and lost 20# on the press. If you do the round back deads, what happens is you stretch your spinus erectus muscles and the slightest twitch can seriously damage both back muscle and vertebrae. If you keep your ass jutted out (think Vidal Guerra) you'll naturally keep your erector muscles at the proper tension and reduce risk of injury significantly. I've done 515# once and it was just out of the blue lol it's a fuck load of weight either way you look at it.
Just an example of bad form, I watched a 140# guy "curling" 155#. Now the amount of swinging would make a monkey jealous but I promise you he would argue that he's curling it.
Best of luck, and maybe drop weights down to the 200# range and just hit proper form, you'll be happy you did as your lifts will explode (much like going to dumbells).
-------------------- I challenge you to challenge yourself more! When you feel complacent and ready to hang it up, challenge yourself to get over it! If you fail, don't look at it as you didn't succeed, look at it as you would a rock face you're trying to climb. Stand back, wayyyy back, and look at it and plot another path. If you can't find one, shuffle down the way a little, a little change of scenery or a view from a different angle may give you the insight you need. Anything I state is relayed information from a friend of a friend and should be viewed as completely fictitious. I do not partake in any illegal or grey-area-of-the-law activities, but do have lots of friends who may or may not. -fngbronco Pill Divider Agar Tek
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: fngbronco]
#14828959 - 07/26/11 06:05 PM (12 years, 6 months ago) |
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you're absolutely right though dude, in no way do I want to do them like that, as I said I'm new to the 200+ range. As I said after this I drop back to 140kg and do a set of ten reps, my form is perfect there I just need to really strengthen my back for these big lifts to keep my body up and ass out.
Thanks for the tip... I might miss 200 again next day and just do a few sets of 180.
I want to start this 5/3/1 (which means going back to 90%) when I get home in a week or so.
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fngbronco
Monkey Man



Registered: 09/26/10
Posts: 2,877
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14829400 - 07/26/11 07:24 PM (12 years, 6 months ago) |
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The 5/3/1 is great, although you don't feel like you're doing shit, and I would honestly recommend doing something like a 5/3/1/15 @ 25% of the 5, that way you're getting a fascial stretch, as well as blood flow. Also when doing the 5/3/1 you're gonna wanna wait at least 2 days between lifts for maximal recovery.
I definitely suggest taking a leucine supplement at 2.5-5g daily. Leucine is an amino acid that your body catabolizes from other muscles to aid in repair of the damaged ones, so supplementing that puts you in a great anabolic stage. Most BCAA's are 5g of isoleucine, leucine, and valine. Studies show leucine is the most anabolic of the 3 though.
Are you running a cycle right now as well or doing it natural for now?
-------------------- I challenge you to challenge yourself more! When you feel complacent and ready to hang it up, challenge yourself to get over it! If you fail, don't look at it as you didn't succeed, look at it as you would a rock face you're trying to climb. Stand back, wayyyy back, and look at it and plot another path. If you can't find one, shuffle down the way a little, a little change of scenery or a view from a different angle may give you the insight you need. Anything I state is relayed information from a friend of a friend and should be viewed as completely fictitious. I do not partake in any illegal or grey-area-of-the-law activities, but do have lots of friends who may or may not. -fngbronco Pill Divider Agar Tek
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indica


Registered: 08/17/05
Posts: 18,905
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: fngbronco]
#14829536 - 07/26/11 07:54 PM (12 years, 6 months ago) |
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i'm not on any cycle. i really dont want to have to go down that path..
i'm using a pre-workout supp, magnesium/potassium forumala, b-complex, vit-c, WPI on rest days and maltodextrin/WPI on training days with BCAA's, but the BCAA's I have are in tablets?? and says to only take 1 a day but I don't think they're very effective.. a lot of my friends are raving about BCAA's but I think I need to find a better one (mine is Dymatize BCAA Complex 2200 time release)
I will take your advice and go up and pick up some leucine or have a look for something else.
5/3/1 is said to be good for long-term strength gains, as opposed to immediate rocketing gains... it's about "leaving you ego at the door" (as said in the early pages of the book) and being consistent and focusing on form, says only gaining say 5lbs on a deadlift in a month or something.. we'll see anyway.
thanks again for your advice, i really appreciate it.
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