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  1. Replies
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    http://www.muscleandstrength.com/expert-guides/mus...

    http://www.muscleandstrength.com/expert-guides/muscle-building
  2. Replies
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    1,146

    and I would change the volume around 3x5 on...

    and I would change the volume around 3x5 on strength days and 4-5x8-12 on hypertrophy days
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    looks good, one day a week I would sub bench for...

    looks good, one day a week I would sub bench for OHP though
  4. Replies
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    get on a good routine like starting strength and...

    get on a good routine like starting strength and focus on getting stronger. Squatting 3 times per week is all you need right now.
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    ^what are your goals with that workout?

    ^what are your goals with that workout?
  6. welcome to the forum amexo this should help...

    welcome to the forum amexo


    this should help you:
    http://www.muscleandstrength.com/forum/threads/19067-Frequently-Asked-Newcomer-Questions
  7. Replies
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    what routine are you using?

    what routine are you using?
  8. Thread: meals and snacks?

    by YoRR
    Replies
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    2,133

    would be nice if we had a link to the study ...

    would be nice if we had a link to the study




    Interesting quote from alan aragon on the subject:

    "The Primary Laws of Nutrient Timing
    The First Law of Nutrient Timing is: hitting your...
  9. Replies
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    625

    no need to focus on different heads of a muscle...

    no need to focus on different heads of a muscle at your exp.
    Focus on compound movements and getting stronger
  10. Thread: North Korea

    by YoRR
    Replies
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    5,812

    lol I would much rather live in the US than in...

    lol I would much rather live in the US than in SA.

    "There have been a number of incidents of political repression as well as threats of future repression in violation of this constitution leading...
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    strong!

    strong!
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    another angle of the explosion: ...

    another angle of the explosion:

    http://www.boston.com/video/viral_page/?/services/player/bcpid1367773107001&bckey=AQ~~,AAAAAA6piHY~,DqRT40XOAr9OWST-YiEQyzUCo3g3L-Af&bctid=2303076923001
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    live coverage: ...

    live coverage:

    http://www.nbcdfw.com/news/sports/NATL-Two-Explosions-at-Boston-Marathon-Finish-Line-203066541.html
  14. Thread: on a budget

    by YoRR
    Replies
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    bcaa´s only have a benefit if you are not...

    bcaa´s only have a benefit if you are not consuming enough protein. Creatine mono is allot cheaper and more effective
  15. Thread: Legs.

    by YoRR
    Replies
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    967

    starting strength, strong lifts etc

    starting strength, strong lifts etc
  16. Replies
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    personally I would keep protein at 235-250 grams,...

    personally I would keep protein at 235-250 grams, fat at 70-80 grams and fill in the rest with carbs
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    haha nope lol

    haha nope lol
  18. Replies
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    2,893

    more: 67fzZaigHQk

    more:

    67fzZaigHQk
  19. Thread: Back Thickness???

    by YoRR
    Replies
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    4,246

    progression and a good program and diet

    progression and a good program and diet
  20. Replies
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    more from aragon: "No need to supp with BCAA...

    more from aragon:


    "No need to supp with BCAA unless you a) are insistent on maintaining a low-protein diet, or b) you enjoy wasting money. High-quality protein sources in your diet already...
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    more info: 8i9a33CoJ0Y

    more info:
    8i9a33CoJ0Y
  22. Replies
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    2,893

    there is no scientific data that suggests that...

    there is no scientific data that suggests that BCAA´s are useful for individuals who consume enough protein. So there is no reason why anyone should consider using these supplements if they consume 1...
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    Show me a study that found benefits in...

    Show me a study that found benefits in supplementing with BCAA's for individuals with adequate protein intake.
    Bodybuilders get marketed to death about the benefits of free-form BCAA when there’s...
  24. Replies
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    Alan Aragon on BCAA´s: Is it worthwhile to...

    Alan Aragon on BCAA´s:



    Is it worthwhile to buy BCAA?

    No need to supp with BCAA unless you a) are insistent on maintaining a low-protein diet, or b) you enjoy wasting money. High-quality...
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    yes I did "even" read Layne Norton's research...

    yes I did "even" read Layne Norton's research regarding BCAA's lol

    BCAA's dont have any benefits over whey. Whey contains plenty of BCAA's. If you have a decent pre workout meal there for is no...
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    casein and BCAA´s dont have any benefit over...

    casein and BCAA´s dont have any benefit over whey, so why waist money on them?
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    hard to say without knowing your program, the...

    hard to say without knowing your program, the state of your diet, etc
  28. I would have eaten more, focused more on...

    I would have eaten more, focused more on progression, used a more optimal workout program
  29. Replies
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    if she is going to workout 2-3 times per week it...

    if she is going to workout 2-3 times per week it would be more efficient if she starts with a routine like starting strength
  30. Replies
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    yes there is a big difference in micro nutrient...

    yes there is a big difference in micro nutrient and fiber content. Once you hit all your fiber and micro nutrients for the day you can fill the rest of your macro's with any food you want.
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    if you use dumbbells and barbells you will have...

    if you use dumbbells and barbells you will have allot more options here.
  32. Replies
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    use this:...

    use this:
    http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html

    if you dont gain weight after 2 weeks add 300 cals
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    not everything on this site is true mate start...

    not everything on this site is true mate
    start counting your cals and make sure you eat above maintenance, its that easy
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    this should help you:...

    this should help you:
    http://www.muscleandstrength.com/expert-guides/muscle-building

    if you have any questions after reading that article post them up
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    somatotypes are bullsh1t. the science behind...

    somatotypes are bullsh1t. the science behind somatotypes is very poor. Do you count cals?
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