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  1. Chill on the preworkout for a sec and try caffeine supps with REAL IMPACT

    Okay, this is just for fun. I write history and fitness blog posts and its really interesting on the impact of caffeine. I know we use it for heightened awareness during training and to push back...
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    Playing the Grand game

    Any advice from some of the more senior lifters (+20 years of training) on playing the grand game in training? What are some advice that you'd like to share with the youngers?
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    Yeah definitely hit up a physical therapist. ...

    Yeah definitely hit up a physical therapist. Honestly, its a huge benefit in terms of longevity. I've interned at one for the past year and a half and can say there were too many instances where...
  4. Hey brother, I know this is from over a year...

    Hey brother,

    I know this is from over a year ago. Just wanted to know how things have progressed for you since then?
  5. You could do a barbell complex workout: do 6...

    You could do a barbell complex workout:

    do 6 rounds of:

    6 front squats
    6 Push Presses
    6 back squats
    6 rows
    6 romanian deadlifts
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    That's awesome! You can build real, total...

    That's awesome!

    You can build real, total body tension with doing these planks and the running is great too.

    Basically weight loss occurs with burning more calories than you consume. Since...
  7. This was a hard lesson for me for so many years. ...

    This was a hard lesson for me for so many years. Finally humbled down and now I'm farther than I'd ever thought I'd be.
  8. Hey dude, That's awesome that you're getting...

    Hey dude,

    That's awesome that you're getting back into lifting.

    1. I don't know much about TRT so I think someone else should comment on that.

    2. With creatine, it will increase the...
  9. What advice would you give to your beginner self?

    If you could go back, what advice would you give to the boobie lifter that you were?
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    Welcome to the site! Sent from my SM-T330NU...

    Welcome to the site!

    Sent from my SM-T330NU using Tapatalk
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    FRC: Functional Range Conditioning

    Has anyone heard of this? I mean it is more about movement science than strength and conditioning but was wondering if anyone has heard of or is a provider of this?
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    That's awesome dude! Great work. Sent from my...

    That's awesome dude! Great work.

    Sent from my SM-T330NU using Tapatalk
  13. Is competing saving or killing our self esteem?

    Personally, I've found myself with the best reflection of body image while I'm prepping for a performance -based competition. Whether it's running or powerlifting, how I look isn't being compared as...
  14. Fascination with ancient strength and conditioning

    So I'm a big history nerd and like to draw connections from history to training. Are any of you guys interested in the Roman army? I wrote up a post on the strength and conditioning these guys used...
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    Hydration and nutrition in Ramadan

    Hi folks, with Ramadan coming round, I just wanted to share some experiences about training and nutrition during this month of food and water to. If this interests you or you have any questions or...
  16. Thread: Rep Timing

    by football43
    Replies
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    1,116

    Rep Timing

    When doing a muscle building routine, should what sort of rep timing is optimal for best results?
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    Friday January 23 2009

    Legs

    Squats-160 lbs-3 of 10
    leg press-220 lbs- 3 of 10
    leg curl-110 lbs-3 of 10



    GOAL: SQUAT FOR 4 OF 10, LEG PRESS 230 LBS, LEG CURL 120 LBS
  18. Replies
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    3,078

    Tuesday December 2, 2008

    Shoulders

    DB Press-35 lbs- 3 of 10, 8, 6
    DB Front Raise-3 of 10- 12 lbs
    DB Lateral Raise- 3 of 10- 12 lbs



    GOAL: GET 10 REPS ON SECOND DB PRESS SET, MOVE TO 15 LBS ON ALL OTHER SHOULDER...
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    3,078

    Friday November 28, 2008

    LEGS

    Lunges-45lbs- 4 of 10
    Squats-180 lbs- 6 of 8
    Deadlifts-130 lbs- 3 of 10, 10, 6



    GOAL: GET SQUATS UP TO 200 LBS AND DO ALL SETS OF 10 FOR DEADLIFTS
  20. Replies
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    3,078

    Thursday November 27, 2008

    Chest

    DB Bench Press- 40 lbs- 3 of 10, 8, 6
    Decline DB Press-3 of 8- 35 lbs
    DB flys- 20 lbs- 3 of 10

    Tricep
    Tricep Pushdown- 90 lbs-3 of 10
    Kickbacks- 20 lbs- 3 of 10
    Skull crusher- 2 of...
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    3,078

    Wednesday November 26, 2008

    Shoulder

    DB Press-35 lbs- 3 of 10, 8, 6
    Lateral raises-5 of 12, 10, 8, 8, 8- 10 lbs, 12, 15 lbs
    Front raises- 3 of 10- 12 lbs
    Cable Rotator Cuff-30 lbs- 3 of 10
    DB Rotator Cuff- 10 lbs- 3 of 10
  22. Replies
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    3,078

    Tuesday November 25, 2008

    BACK

    Pull ups-3 of 4
    One arm DB row-3 of 10- 20 lbs
    chrome row-80 lbs- 3 sets of 10, 8, 6

    BICEPS

    BB curl-60 lbs- 3 of 10, 8, 6
    Preachers-60 lbs- 3 0f 8, 8, 6
  23. Replies
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    3,078

    Tuesday november 18, 2008

    FIRST DAY BACK TO THE GYM.

    BACK

    PULL UPS- 3 sets of 10
    BENTOVER ROW- 3 0f 10- 75lbs
    DEADLIFTS- 3 0F 10= 120 lbs

    BICEP
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    Disappointing football season

    This was the worst year of football that I've had. We lost almost twenty guys throughout the season and I played so terribly.
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    Off Season Football Training

    Well my season has just finished and this year i want to properly train my muscles for football. I'm 16 years old and I am looking for a good three phase program to work on. I read from some other...
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    Football Season

    I'm so pumped!! I can't wait till next week when football season starts.
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    3,078

    Tuesday August 26, 2008

    Back

    Pullups- 3 of 10


    Biceps

    BB Curls- 4 of 8- 50 lbs
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    3,078

    Monday August 25, 2008

    Shoulders

    Military Press- 4 of 10-75 lbs
    Shoulder Press-4 of 8-30 lbs
    Front Raise-3 of 10-12 lbs
    Reverse Fly-4 of 10-15 lbs
  29. Replies
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    Friday August 22, 2008

    Legs

    Lunges-4 of 5 on each leg-50 lbs
    Squats-6 of 8- 190 lbs
    Deadlifts-4 of 10-120 lbs
    Sitting Calf Raises-8 of 15-115 lbs


    GOAL FOR NEXT WEEK: 10 LBS INCREASE IN ALL EXERCISES
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    3,078

    Tuesday August 19, 2008

    Shoulders

    Military Press- 4 of 10/65 lbs
    DB Shoulder Press-4 of 8/30 lbs
    Front Raises-3 of 10/10 lbs
    Lateral Raises-5 of 12, 10, 8, 8, 8/10, 12, 15 lbs
    Reverse Fly-3 of 10/15 lbs
  31. Thread: Squats

    by football43
    Replies
    11
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    1,417

    I sqaut 6 sets of 8 reps

    I sqaut 6 sets of 8 reps
  32. Thread: Squats

    by football43
    Replies
    11
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    1,417

    I'm squating 180 lbs right now.

    I'm squating 180 lbs right now.
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    Welcome!!

    Welcome!!
  34. Thread: Squats

    by football43
    Replies
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    1,417

    Squats

    Would it be wise to go up more than 20 lbs a week for squats?
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    Friday August 15, 2008

    Legs

    Lunges-4 of 5 on each leg-45 lbs
    Squats-6 of 8- 180 lbs
    Deadlifts-4 of 10-120 lbs
    Sitting Calf Raises-8 of 15-100 lbs


    GOAL FOR NEXT WEEK: 10 LBS INCREASE IN ALL EXERCISES
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