Muscle cramps.

Originally posted by Kosta
Yeah, static stretching I think it's called, the long deep stretching. There's been lots of recent studies done that point to it doing what you said. They recommend short quick stretches, or ultra light warm up sets to get blood to the muscle etc. 😛 That's what I do. Then a shot post work out stretch helps drive the lactic acid out of your muscles, thus minimizing that burning feeling which contributes to muscle cramps. Since Ive started taking creatine on a daily basis, I don't get cramps anymore. I take creatine, AAKG, glucamine BCAA's. I take a low carb GTE shake 2 times a day between meals with my BCAA'a. A high carb protein shale after every workout. Creatine and AAKG with glucamine I take h45 minutes before training on an empty stomach. How long have you been training for? DO you train for strength or mass? What is your program like?

Holy shit, dude.

Where the **** do you get all your money from? If I could afford all of that stuff, I would take just about every one of those.

Also, I get my wife to massage my muscles the next day after a particularly hard workout.

I train for mass mostly. I'm done with the ego building strength days. My training usually consists of 3 work sets per station with one or two warm up sets beforehand. Each body part gets, at the most, 3 stations. For instance, my last workout went exactly as follows.

Lat Pull-Downs (in front of head...not behind with a close grip)
90 lbs 15 reps
120 lbs 12 reps
160 lbs 12 reps (the first three were warm ups since this was my first stations.)
180 lbs 12 reps
200 lbs 10 reps
210 lbs 10 reps
On this station, I keep rather strict form. 210 may seem average or even light to you.

Olympic Bar Shrugs (in front of body)
135 lbs 20 reps (without straps)
225 lbs 15 reps (without straps)
315 lbs 15 reps (with straps)
405 lbs 12 reps (with straps)
315 lbs 15 reps (with straps)
Because of the stress put onto the spine with 405 lbs, I use very strict form here, as well. I could actually go much higher in weight with great form, but it hurts my spine so I'm working on building those erectors again. My traps are a weak spot I'm working on.

Seated Iso-lateral cable pulls. (these numbers won't mean jack to you because of the pullies.)
40 lbs 15 reps
90 lbs 12 reps
180 lbs 10 reps
180 lbs 10 reps
200 lbs 10 reps
After thinking about it, it may be exactly 100 pounds, each hand. It was very heavy on the last set. I could feel that if I used a little more, it could hold me up with the weight alone...so it is probably exactly 200 pounds.

Lat pull downs wide grip (in front of head)
140 12 reps
160 10 reps
160 10 reps
160 10 reps

Preacher curls
55 lbs 10 reps
75 lbs 10 reps
75 lbs 10 reps
75 lbs 9 reps

Straight bar up-right rows.
50 lbs 12 reps
60 lbs 12 reps
70 lbs 11 reps

standing dumbbell curls
25 lbs 12 reps
30 lbs 10 reps
30 lbs 8 reps

this one is done very differently than normal dumb curls. You do these with your knees slightly bent, body fully upright, and the upper arms doesn't move forwaTd or backward at all. You simply curl both arms at the same time in a perfect form curl. It has to be an absolutely perfect rep done at the some time. You can REALLY feel the burn doing it this way. I could use much more weight doing one arm dumbbell curls....

Hammer curls
45 lbs 12 reps
55 lbs 10 reps
60 lbs 9 reps

These are done with both hands moving at the same time. The dumbbells are curled at the same time with the palms facing each other. I lean forward slightly and I curl the dumbbells from my hands at their sides...as I bring the dumbbell up, I swiftly bring the dumbbells together so that the top and bottom are touching on their way up. I curl them until the tops just barely touch my chin or nose (depending on how far down I'm looking....the last few reps are killers so I am looking down a lot more in pain. Since I'm getting my brachialis back in shape, I am not using nearly as much weight. I've done this station station with as much as the 75s for 10 reps...but that was a year ago when I was in better shape.

Originally posted by dadudemon
.

HOLY SHIT! That deltoid experience would have freaked me out too. I would have thought I tore one of the heads out or that I tore some of the rotator cuff.

My arms are just pleasantly sore now. In the past, they've been more sore than they are now. I think the difference between now and in the past is the muscles were not in as good of shape, neurologically. My workout was average for biceps...it just had been about six months since the last time I did hammer curls.

They say to stretch after the workout if you have flexibility problems. I usually stretch between sets when I'm going pretty tough. I work out legs to the point of almost passing out every time I work them out. I almost always get to the point to where I start to see white spots and my vision gets foggy. When all that blood is in your legs from a monster set, it's hard to keep from passing out. I haven't passed out yet, but I've come close. I have an iron stomach, but I've come close to puking a few times as well. I'm telling you this to get across that I don't dick around with legs cause it sounds like you don't either. However, I've never gotten cramps in my legs. It's only been very very minor cramps in the triceps until last night's episode.

aww, dude, yeah, when my arm gave out i didn't know what to think. There was no pain what so ever. Since i didn't feel any pain i wasn't worried about a tear but i was worried to say the least. It was hell playing Hockey with that pulled deltoid. I couldn't raise my stick past waist level 😂

I know stretching after workouts is more important than stretching before workouts but i can never be bothered. I'm sure it's a discipline problem but depending on the severity of my workouts, i never notice any type of benefit from stretching afterwards. Maybe it's it's because i always go through 20-40 minutes of stretching before i lift but yeah, do you get any benefit from stretching after a workout? I read that you stretch in between sets but i'm not to concerned about toning as much as i am about stamina so i don't like to break rhythm to much in a way that will lower my heart rate but has stretching afterwards ever done more for you than stretching in between sets?

What are you doing to work your legs, strength or endurance training and what exercises?

Originally posted by Kosta
Yeah, static stretching I think it's called, the long deep stretching. There's been lots of recent studies done that point to it doing what you said. They recommend short quick stretches, or ultra light warm up sets to get blood to the muscle etc. 😛 That's what I do. Then a shot post work out stretch helps drive the lactic acid out of your muscles, thus minimizing that burning feeling which contributes to muscle cramps. Since Ive started taking creatine on a daily basis, I don't get cramps anymore. I take creatine, AAKG, glucamine BCAA's. I take a low carb GTE shake 2 times a day between meals with my BCAA'a. A high carb protein shale after every workout. Creatine and AAKG with glucamine I take h45 minutes before training on an empty stomach. How long have you been training for? DO you train for strength or mass? What is your program like?

Yeah, thats apart of the static contraction workout, eh? this is how the gym jones disciples train, but overloaded and customized of course. It's not great for mass building, but it is probably the best method of conditioning.

Originally posted by dadudemon
Holy shit, dude.

Where the **** do you get all your money from? If I could afford all of that stuff, I would take just about every one of those.

Also, I get my wife to massage my muscles the next day after a particularly hard workout.

I train for mass mostly. I'm done with the ego building strength days. My training usually consists of 3 work sets per station with one or two warm up sets beforehand. Each body part gets, at the most, 3 stations. For instance, my last workout went exactly as follows.

Lat Pull-Downs (in front of head...not behind with a close grip)
90 lbs 15 reps
120 lbs 12 reps
160 lbs 12 reps (the first three were warm ups since this was my first stations.)
180 lbs 12 reps
200 lbs 10 reps
210 lbs 10 reps
On this station, I keep rather strict form. 210 may seem average or even light to you.

Olympic Bar Shrugs (in front of body)
135 lbs 20 reps (without straps)
225 lbs 15 reps (without straps)
315 lbs 15 reps (with straps)
405 lbs 12 reps (with straps)
315 lbs 15 reps (with straps)
Because of the stress put onto the spine with 405 lbs, I use very strict form here, as well. I could actually go much higher in weight with great form, but it hurts my spine so I'm working on building those erectors again. My traps are a weak spot I'm working on.

Seated Iso-lateral cable pulls. (these numbers won't mean jack to you because of the pullies.)
40 lbs 15 reps
90 lbs 12 reps
180 lbs 10 reps
180 lbs 10 reps
200 lbs 10 reps
After thinking about it, it may be exactly 100 pounds, each hand. It was very heavy on the last set. I could feel that if I used a little more, it could hold me up with the weight alone...so it is probably exactly 200 pounds.

Lat pull downs wide grip (in front of head)
140 12 reps
160 10 reps
160 10 reps
160 10 reps

Preacher curls
55 lbs 10 reps
75 lbs 10 reps
75 lbs 10 reps
75 lbs 9 reps

Straight bar up-right rows.
50 lbs 12 reps
60 lbs 12 reps
70 lbs 11 reps

standing dumbbell curls
25 lbs 12 reps
30 lbs 10 reps
30 lbs 8 reps

this one is done very differently than normal dumb curls. You do these with your knees slightly bent, body fully upright, and the upper arms doesn't move forwaTd or backward at all. You simply curl both arms at the same time in a perfect form curl. It has to be an absolutely perfect rep done at the some time. You can REALLY feel the burn doing it this way. I could use much more weight doing one arm dumbbell curls....

Hammer curls
45 lbs 12 reps
55 lbs 10 reps
60 lbs 9 reps

These are done with both hands moving at the same time. The dumbbells are curled at the same time with the palms facing each other. I lean forward slightly and I curl the dumbbells from my hands at their sides...as I bring the dumbbell up, I swiftly bring the dumbbells together so that the top and bottom are touching on their way up. I curl them until the tops just barely touch my chin or nose (depending on how far down I'm looking....the last few reps are killers so I am looking down a lot more in pain. Since I'm getting my brachialis back in shape, I am not using nearly as much weight. I've done this station station with as much as the 75s for 10 reps...but that was a year ago when I was in better shape.

I live at home still cuz I'm at uni, because I'm studying my parents refuse to take any rent that I offer them, and up until a couple of weeks ago I was working a job that gave me $400 a week pocket money. Because of this I was able to afford to buy a shitload of supplements. Also, the guy I train with, Carlos Azveda, works at a supplement store, and gives me really good prices. That's an awesome back and bicep routine, mine is very similar.

As far as weight is concerned, what you're pulling there is really good. It's all relative anyway, it's how much you can lift in relation your body weight. I train, and watch these retards come in and try to impress everyone by lifting as heavy as possible and grunting like f*cking gorillas, having really poor form/technique, thinking that everyone is awestruck because of how 'strong' they are, when in fact anyone in that gym that has any clue thinks they're idiot and they're likely to hurt themselves. I changed my training from strength to bulk and conditioning a couple months ago. I got pretty strong by the end of it. I was weighing 235 lbs, dead lifting 420 lbs at 6 reps (with wrist straps), squatting 286 lbs at 6 reps, leg pressing 615 lbs at 6 reps and benching 245 lbs at 6 reps. I got bored with power lifting, because although it was awesome to be able to lift so heavy, I wanted to condition my body more to look a bit leaner and more athletic. At this point I dieted and changed my training so that my work sets were 10 - 12 reps, as apposed to 6 - 8. My strength has decreased by about 10 - 15% on my work sets depending on which exercise it is, but I'm much preferring training this way. I get better pump and I'm getting better gains. I went from 25% body fat to 12% and now weigh 215lbs. I've stopped dieting and now have an equal intake to output diet so that I can maintain what I have, as I don't really want to get much bigger than this. Not for the moment anyway.

Originally posted by ragesRemorse
Yeah, thats apart of the static contraction workout, eh? this is how the gym jones disciples train, but overloaded and customized of course. It's not great for mass building, but it is probably the best method of conditioning.

Yup, that's right ✅

I dunno wtf this is but my leg is dying over here and i'm considering amputation

Originally posted by ragesRemorse
aww, dude, yeah, when my arm gave out i didn't know what to think. There was no pain what so ever. Since i didn't feel any pain i wasn't worried about a tear but i was worried to say the least. It was hell playing Hockey with that pulled deltoid. I couldn't raise my stick past waist level 😂

I know stretching after workouts is more important than stretching before workouts but i can never be bothered. I'm sure it's a discipline problem but depending on the severity of my workouts, i never notice any type of benefit from stretching afterward. Maybe it's because i always go through 20-40 minutes of stretching before i lift but yeah, do you get any benefit from stretching after a workout? I read that you stretch in between sets but i'm not to concerned about toning as much as i am about stamina so i don't like to break rhythm to much in a way that will lower my heart rate but has stretching afterwards ever done more for you than stretching in between sets?

What are you doing to work your legs, strength or endurance training and what exercises?

That story still sounds scary about the delt incident. I'm glad it didn't tear your shit up.

The scientific data says to only stretch at the end of a workout. Not the beginning.

Muscular Development, July 2007. I forgot where, but I found it on the internet.

Here's an article that is close.
http://www.herald-dispatch.com/news/x1125288406/Stretch-at-the-end-of-your-workout-instead-of-beginning

It reduces power and increases ROM. (Range of Motion) UP to a certain point, that's good, but then it can cause the joints to dislocate or tendons to tear at the insertion.
Stretch at the end after your done.

I don't think Kosta and I are doing wrong by doing those short little stretches throughout the workout. They aren't long static holds, and I don't bounce the stretch. (I'm not sure about Kosta...but I highly doubt he would do that dangerous bouncy stretching.)

I rarely do cardio. But I'm starting to do it again for just the "in-shape" benefits so I don't get winded throughout the workout.

My leg workouts seem rather simple, but I work so hard that no one I've trained with can do them.

I simply do front squats, leg presses, and dumbbell lunges.

I then do straight legged deadlifts (for the erectors and hamstrings) then seated leg curls (for hams) and then standing leg curls on a pulley machine (for stability and the oh-so painful nice contraction at the top.)

I have been hitting calves harder lately because I have shit genetics there. I do uni-lateral standing calve raises on the platform for the spotter on incline bench. (I use the left and right upright columns to hold on to for stability and I pick up the unworked foot so I'm not tempted to assist the working gastrocnemius while doing the raises.

After that, I rest up for a bit and then use the same exact location to do both calves at the same time for one or two utter burn sets. (I can barely walk after the last set like this...it is outrageously difficult..lol)

I then finish calves off with some seated calf raises to hit the soleus nice and hard...I vary that up with reps and weight to keep them guessing...of course.

The main thing I do for legs is front squats. I am doing about 245 for 10 reps lately...dude...if you can find ANYONE at your gym that can do front squats with 245 for 10 deep reps for 2 or 3 sets, I'll be shocked.

Let's put it this way, before when I was doing back squats, I stopped with 455 for about 4 sets of 8-10. I've gotten a lot stronger since I did back squats, on legs. Now I can barely eek out 10 reps with 245 on front squats. My quads are ALWAYS sore after working out now whereas before, I would barely get sore if at all. I also have shitty leg-hip anatomy so I'm not built for back squats too well.

Anyway, that would be nice if you, Kosta, and myself could get together and workout. I would love to work out with my KMC homies.

Originally posted by Kosta
I live at home still cuz I'm at uni, because I'm studying my parents refuse to take any rent that I offer them, and up until a couple of weeks ago I was working a job that gave me $400 a week pocket money. Because of this I was able to afford to buy a shitload of supplements. Also, the guy I train with, Carlos Azveda, works at a supplement store, and gives me really good prices. That's an awesome back and bicep routine, mine is very similar.

That is great, on both accounts. You're lucky

Originally posted by Kosta
As far as weight is concerned, what you're pulling there is really good. It's all relative anyway, it's how much you can lift in relation your body weight.

Sort of. If you're going for ninja fitness or something. 😆

Since neither of us are lifting for a strength to weight ratio, it doesn't really matter, except for ego.

At 219, I can do 10 pull ups with no problem...so I guess I'm fine with biceps/back strength.

Originally posted by Kosta
I train, and watch these retards come in and try to impress everyone by lifting as heavy as possible and grunting like f*cking gorillas, having really poor form/technique, thinking that everyone is awestruck because of how 'strong' they are, when in fact anyone in that gym that has any clue thinks they're idiot and they're likely to hurt themselves.

I know EXACTLY the type you're talking about. I am dead serious when I say that I grab the 2 and a half pound dumbbells and sit right next to them curling while grunting really loud. I've done that twice. The first one just ignored me. The second was a buddy I knew so he just laughed it off with a "you a**hole, that shit is heavy." It is quite funny to watch those grunters go to town with their mediocre weight.

However, I could care less, in the end. I'd rather them be at the gym grunting that be at home loafing on the couch.

Originally posted by Kosta
I changed my training from strength to bulk and conditioning a couple months ago. I got pretty strong by the end of it. I was weighing 235 lbs, dead lifting 420 lbs at 6 reps (with wrist straps), squatting 286 lbs at 6 reps, leg pressing 615 lbs at 6 reps and benching 245 lbs at 6 reps.

Cool. Yeah, I used to do the powerlifting thing. At one point, I was going to play football at a division 1 college. An ankle injury changed that plan. I then started to pay attention to the older guys and talked to two orthopedic surgeons. Apparently, powerlifting is a dumbass idea if you plan to sleep through the night after 30. lol!

Originally posted by Kosta
I got bored with power lifting, because although it was awesome to be able to lift so heavy, I wanted to condition my body more to look a bit leaner and more athletic.

Agreed. The joint damage coupled with not having a nicely proportioned body were my reasons.

Originally posted by Kosta
At this point I dieted and changed my training so that my work sets were 10 - 12 reps, as apposed to 6 - 8. My strength has decreased by about 10 - 15% on my work sets depending on which exercise it is, but I'm much preferring training this way.

Have you considered 8-12 reps? Many professional body builders always do between 8-12 reps per set for years and years. They vary up how they do those reps, though.

Originally posted by Kosta
I get better pump and I'm getting better gains. I went from 25% body fat to 12% and now weigh 215lbs. I've stopped dieting and now have an equal intake to output diet so that I can maintain what I have, as I don't really want to get much bigger than this. Not for the moment anyway.

Agreed. Looking pretty is better than lifting a shitload of weight.

Originally posted by gefallen_engel
um... a little more mutual 😂

sounds good to me, though you'd best have very long arms

Originally posted by Baylin
sounds good to me, though you'd best have very long arms

Originally posted by gefallen_engel
😂
I dont think they are long enough 🙁

Damn! 🙁

Oh well we'll just have to be content with posting lame inuendos here then. 😉

Originally posted by Baylin
Damn! 🙁

Oh well we'll just have to be content with posting lame inuendos here then. 😉

for now 😉

Originally posted by gefallen_engel
for now 😉

😱 are you making plans for a dasterdly escape so we can run away? 😖hifty:

🤣

Originally posted by Baylin
😱 are you making plans for a dasterdly escape so we can run away? 😖hifty:

🤣

You know it!!!!

Originally posted by gefallen_engel
You know it!!!!

Of course I know it! I may be english, but I aint as backwards as I sometimes pretend

Originally posted by Baylin
Of course I know it! I may be english, but I aint as backwards as I sometimes pretend

Did I ever say I thought you were backwards?

Originally posted by gefallen_engel
Did I ever say I thought you were backwards?

nooo, but most people just seem to make that assumption (probably a result of low self-esteem) - I stand corrected m'lady! 😉

Originally posted by Baylin
nooo, but most people just seem to make that assumption (probably a result of low self-esteem) - I stand corrected m'lady! 😉

I have a pretty low self esteem too.

Originally posted by gefallen_engel
I have a pretty low self esteem too.

yeah I did notice that about you, guess it's something we have in common then 🙁

Originally posted by Baylin
yeah I did notice that about you, guess it's something we have in common then 🙁

yes, its one thing

(By the way the sad smilie was because of the self-esteem issue not because we have something in common)

Originally posted by Baylin
(By the way the sad smilie was because of the self-esteem issue not because we have something in common)

I know, but I would rather have low self esteem than be very vain