Search found 196 matches

by emil3m
Fri Apr 26, 2013 11:35 am
Forum: General
Topic: Deadlifts only once a week
Replies: 27
Views: 21866

Re: Deadlifts only once a week

Kenny, I squat on M/F and dead on W. After readingn your post, I have some hands-on questions. Intensity/Frequency My 5x5 program started with a bare bar and increases 5lb each time. At what point what you said will apply to me? I'm specifically talking about your comments like (loose citations): "y...
by emil3m
Thu Apr 25, 2013 8:04 am
Forum: General
Topic: Elbow pain - how to adjust volume and intensity?
Replies: 16
Views: 9297

Re: Elbow pain - how to adjust volume and intensity?

Dub wrote:Especially longer sets of the push-ups.
Does this bit ^^^ mean I should go with body weight and just go nuts on volume? Like 45 reps or more? Same Q for DB work: light enough to do 3x15 or even x20? I'm only interested in size. Once a week will do?
by emil3m
Thu Apr 25, 2013 7:01 am
Forum: General
Topic: Elbow pain - how to adjust volume and intensity?
Replies: 16
Views: 9297

Re: Elbow pain - how to adjust volume and intensity?

StrongLifts guy is adamant that no accessory work should be done because doing heavy 5x5 across three times a week hardly leaves any room for recovery as is.

Also, I read (can't find the article) that heavy low bar back squats impact the elbow quite heavily. I'm doing those twice a week.
by emil3m
Thu Apr 25, 2013 6:51 am
Forum: General
Topic: Elbow pain - how to adjust volume and intensity?
Replies: 16
Views: 9297

Re: Elbow pain - how to adjust volume and intensity?

my guess is that you fv(k your elbow up cause of a bad form at triceps extentions. I haven't done any extensions in years.. strange dips are murder on my elbows. You could consider switching to pulldowns or something a bit easier I only have a cage, bench, BB, and DBs. So how many times a week I sh...
by emil3m
Wed Apr 24, 2013 7:44 pm
Forum: General
Topic: Elbow pain - how to adjust volume and intensity?
Replies: 16
Views: 9297

Re: Elbow pain - how to adjust volume and intensity?

how long have you been doing the arm supersets as you are now? Maybe we should find the source of the tingling before opining on a differnt protocol I've been doing them 3 times a week since January. Back then I was only doing body weight and started curls pretty light (15lb). I was tending to my b...
by emil3m
Wed Apr 24, 2013 2:14 pm
Forum: General
Topic: Elbow pain - how to adjust volume and intensity?
Replies: 16
Views: 9297

Elbow pain - how to adjust volume and intensity?

My program is largely squat, DL, press, bench, chin, row (all 5x5). I finish with one superset for delts and one for arms (both for hypertrophy). For arms, I'm doing heavy weighted dips followed by curls. Recently, the elbow started tingling in the mornings. Today it was more pronounced. After some ...
by emil3m
Mon Apr 15, 2013 11:45 pm
Forum: General
Topic: Deadlifts only once a week
Replies: 27
Views: 21866

Re: Deadlifts only once a week

if you want to gain strength and also put on more size, i would recommend that you are doing assistance work in the 10 rep sector with high volume like 5x10. this is what many guys here do and what's also recommended by jim wendler. i'm doing 5x10 assistance work for some months and put on more siz...
by emil3m
Sun Apr 14, 2013 1:12 pm
Forum: General
Topic: Deadlifts only once a week
Replies: 27
Views: 21866

Re: Deadlifts only once a week

Mon & Fri: 5x5 squat
Wed: 5x5 deadlift

The rest rotates ABA BAB
A:
5x5 standing press, 4x6 weighted chin
supersets (3x8-12):
rear-delt DB row+hanging leg raise
weighted dip+curl
B:
5x5 bench, 4x6 DB row
supersets (3x8-12):
lat-delt raise+incl. twisting crunch
weighted dip+curl
by emil3m
Sun Apr 14, 2013 1:09 pm
Forum: General
Topic: Deadlifts only once a week
Replies: 27
Views: 21866

Re: Deadlifts only once a week

Thanks for the great info everybody! I want to give a bit more context to where I stand and see what you think. Not that long ago, I started with a bare bar for all the main lifts in order to find the right groove (studied Rippetoes videos for that). All the work sets are equally intense across. Bee...
by emil3m
Fri Apr 12, 2013 8:49 pm
Forum: Exercise Science
Topic: Post-workout caffeine - American Physiological Society
Replies: 3
Views: 5793

Re: Post-workout caffeine - American Physiological Society

stuward wrote:Interesting but that is an old study. Replacing glycogen is only important if you plan on another workout later the same day. If you're not, it likely not a good idea.
it's not needed for hypertrophy and to avoid catabolism?
by emil3m
Fri Apr 12, 2013 8:22 pm
Forum: General
Topic: Deadlifts only once a week
Replies: 27
Views: 21866

Deadlifts only once a week

Tweaked my routine a bit and as a result I do DLs only once a week.
5x5 work-sets across with 1 or 2 warm-up sets (first exercise on that day)

Is that too infrequent? any negatives to this?

Thanks!
by emil3m
Fri Apr 05, 2013 7:27 am
Forum: General
Topic: Basic questions about BCAAs
Replies: 9
Views: 5066

Re: Basic questions about BCAAs

Stu, I never heard of examine before, so thanks for that.

Robert, based on your reply, I'm assuming you take them. How? Many say "only on the mornings of my days off."
by emil3m
Fri Apr 05, 2013 1:19 am
Forum: General
Topic: Basic questions about BCAAs
Replies: 9
Views: 5066

Re: Basic questions about BCAAs

Dub, I life heavy. Heavy in relative terms of course. In the sense that every workout I try to lift heavier. So my goal is to get the most benefit out of it. I eat very clean already. This is a bro-science free zone, so I asked this question because I wanted to know the personal opinion of people on...
by emil3m
Thu Apr 04, 2013 8:44 am
Forum: General
Topic: Basic questions about BCAAs
Replies: 9
Views: 5066

Basic questions about BCAAs

1. Do you recommend taking them?

2. If yes, how/when should they be taken?

3. How to go about picking one over another?

What do you think of this one by Opt Nutrition?


Thanks!