Search found 70 matches

by led7x
Tue Nov 19, 2013 4:13 pm
Forum: General
Topic: upper/lower program
Replies: 15
Views: 10563

Re: upper/lower program

I was doing static stretches before, but not anymore since I read few articles that say static stretching can lead to injury. Now its everything about hip mobility/strength. Thanks stu for help!
by led7x
Tue Nov 19, 2013 3:22 pm
Forum: General
Topic: upper/lower program
Replies: 15
Views: 10563

Re: upper/lower program

That's what I thought. Then I'll just add two motions (anti-ext,anti lat-flex,anti-rot, hip flex with neut. spine) in one day and everything should be covered. While we're are on APT, are there some stretches to do cause i'm not really flexible.
by led7x
Tue Nov 19, 2013 2:36 pm
Forum: General
Topic: upper/lower program
Replies: 15
Views: 10563

Re: upper/lower program

Recently I got my hand on complete core fitness by mike robertson. I'm in anterior tilt and I want to get rid of it. I already have 2 core days on lower days but i want to add 2 more. Is it okay if I put them on rest days. I kinda dont want to do core on upper days cause my training will last too lo...
by led7x
Tue Oct 08, 2013 10:18 am
Forum: General
Topic: upper/lower program
Replies: 15
Views: 10563

Re: upper/lower program

Upper A: -Bench press => main 3x5 -Dumbbell flys 3x8 -Barbell rows 3x5 -Rear delt flys 3x8 -Triceps ext 3x8 -Dumbbell curls 3x8 Lower A (Quad/knee dominant): -Squats => main 5x5 -Bulgarian split squat 3x8 -Romanian DL 3x8 -Calves stuff -Abs Upper B (Vertical push/pull): -Overhead press => main 3x5 ...
by led7x
Sun Oct 06, 2013 5:55 pm
Forum: General
Topic: upper/lower program
Replies: 15
Views: 10563

Re: upper/lower program

Now I have set/rep scheme. Just one more question. Is program balanced enough (I don't want any muscle imbalances), any things to add,remove or substitute?
by led7x
Sat Oct 05, 2013 9:24 am
Forum: General
Topic: training frequency and sets
Replies: 4
Views: 3238

Re: training frequency and sets

RM - repetition maximum. If your 1RM is 100kg, 60% 1RM is 60kg so you do 12 reps with 60kg.

EDIT: didn't see your post stu
by led7x
Sat Oct 05, 2013 5:53 am
Forum: General
Topic: upper/lower program
Replies: 15
Views: 10563

Re: upper/lower program

Well, I thought going on 5x5 on main exercises like squats and deadlift, and 3x5 on presses (bench,overhead). Others would be 3x8, and that would make around 20 sets per training. I'm going more for muscle (fit), then strength by using 5x5 on main.
by led7x
Fri Oct 04, 2013 11:45 am
Forum: General
Topic: upper/lower program
Replies: 15
Views: 10563

Re: upper/lower program

Sure, should I go with high rep on front squats or keep it under 6 reps?
by led7x
Thu Oct 03, 2013 1:35 pm
Forum: General
Topic: upper/lower program
Replies: 15
Views: 10563

upper/lower program

I'm currently on horiz/vert push/pull I made few months ago. Now I want to modify it a bit, but I'm not sure is this good enough so I need help. This is my current program. I want to make it more dynamic so this is what I came up with. I also want to know what could be better so its the main reason ...
by led7x
Sat May 18, 2013 7:01 am
Forum: Diet & Nutrition
Topic: Bread, good or bad for bulking?
Replies: 5
Views: 8319

Re: Bread, good or bad for bulking?

I usually stay away from white bread and stuff like that. I eat lots of fruits and nuts so my fibre intake is very good
by led7x
Sat May 18, 2013 5:41 am
Forum: Diet & Nutrition
Topic: Bread, good or bad for bulking?
Replies: 5
Views: 8319

Re: Bread, good or bad for bulking?

Thanks! I never had any problems with eating too much bread, but I wanted to switch it from time to time just for varieties sake.
by led7x
Fri May 17, 2013 9:44 am
Forum: Diet & Nutrition
Topic: Bread, good or bad for bulking?
Replies: 5
Views: 8319

Bread, good or bad for bulking?

I'm currently working on my meal plan for bulking. It's very hard for me to reach carbs needs (about 420g) and calories so I daily eat about 300g of brown bread. I can't think of something that could replace it. I read many articles but some say it doesnt have any negative sides while others say don...
by led7x
Fri May 03, 2013 8:36 am
Forum: Diet & Nutrition
Topic: Food for insulin spike
Replies: 7
Views: 6979

Re: Food for insulin spike

Thanks for explanation Bob. I'll stick with bananas, supplement are kinda expensive here, best I can get is grape sugar.
by led7x
Fri May 03, 2013 7:31 am
Forum: Diet & Nutrition
Topic: Food for insulin spike
Replies: 7
Views: 6979

Food for insulin spike

One simple question. What food cause insulin spike? I searched for some post workout meals and I came across insulin spike. While I got the idea behind this I still dont know what to eat to cause one. First I thought I would eat some fruit like banana, but then I read one of stu's post where he says...
by led7x
Sun Apr 21, 2013 2:42 pm
Forum: Exercise Science
Topic: Comment my deadlift form
Replies: 24
Views: 17536

Re: Comment my deadlift form

Dude! Check this out! Completely relevant. Kelly Starrett talks about this hyperextension of the lower back and back stability in general. http://www.youtube.com/watch?v=mjbvf0P0bas" onclick="window.open(this.href);return false; For Doc and lazy people: The main cue is to spread your knees. This wi...