BodyBuilding - Training http://bodybuilding.fitness.com/ 18+ Discuss training methods here en Sat, 28 Nov 2009 06:07:31 GMT vBulletin 60 http://bodybuilding.fitness.com/images/Infusion/misc/rss.jpg BodyBuilding - Training http://bodybuilding.fitness.com/ Powerball http://bodybuilding.fitness.com/training/6688-powerball.html Sat, 28 Nov 2009 05:42:50 GMT I was in my nearest sports/fitness shop yesterday, and i noticed they were selling "powerball". Ive heard of them slightly but wasnt too sure about them, until i gave it a little go, not a bad little machine !

NSD Powerball Gyroscope for sports and fitness, carpal tunnel, tennis elbow, tendonitis, wrist pain and grip strength

Anybody else tried/got one of these??? ]]> Training Youngey http://bodybuilding.fitness.com/training/6688-powerball.html <![CDATA[This is what I'm thankful for.......]]> http://bodybuilding.fitness.com/training/6687-what-im-thankful.html Fri, 27 Nov 2009 14:55:39 GMT Among many other things, I'd like to say that I'm thankful to Quick for bringing this board back from the dead.

I know that we can join virtually any board we want on the internet. But this one is a little different. A guy started this board in '06, then split. Nobody could locate him. Trolls were going wild and Quick and Wala were trying their best to keep a thumb on them.

We've aquired some good members here. I have no problem with any of the leadership here. Thats a big thing too. You'd be surprised at some of the fights mods have with each other on some boards. We enjoy good moderators here who are learned, nice, and actually swoled up. Again, you'd be surprised how some mods talk they are Haney Rambod, but look like Toby McGuire!

So thank you to 1 Quick 1 for giving us a platform to voice our opinions and share ideas and knowlege on this great board.

I hope everyone has a great Christmas season.:wave: ]]> Training Critical Mass http://bodybuilding.fitness.com/training/6687-what-im-thankful.html Mistakes Made By Fighters? http://bodybuilding.fitness.com/training/6681-mistakes-made-fighters.html Wed, 25 Nov 2009 11:08:57 GMT This is something I have just read up and found interesting, for those who are training for fighting... This article will cover some of the... This is something I have just read up and found interesting, for those who are training for fighting...



This article will cover some of the most common mistakes that people make in the gym. Some of you may not be making any of these mistakes, but it is highly likely that most of you are doing at least one of the following. With that said, let's get on with the learning!

Mistake 1: Working the 'mirror muscles'
Here's a quick attempt at being psychic. I bet you when you started training you did bench press, curls and sit-ups, maybe 3-4 times a week for 3 sets of 10. If you did, you're not alone! People, especially men, seem to only want to improve what they can see in the mirror. Back and legs get forgotten; chest, shoulders and biceps are where it's at. And not forgetting the abs (for which sit-ups are the only exercise!)

The problem with this approach is that not only does it makes you look ridiculous, it actually makes you potentially weaker! As you do more and more bench-pressing, the pectoral muscles will gradually shorten. Due to this, the shoulders will get rolled forward, stretching the muscles in the back. The lengthening of these muscles gives them less leverage, and combined with a lack of training, they get very weak. This puts your shoulders in a bad position and increases the chance of injury. If we add in the supposition that the person is working the upper traps (shrugs etc.), the same sort of problem occurs on a vertical plane, with the shoulders elevating towards the ears and the mid back muscles becoming lengthened and weak.

Now, if we suppose this person is going to do a bench press, or even worse throw a punch, we have a problem. As some of you may know, there are all sorts of feedback mechanisms within the body that protect you from hurting yourself. One of these is that your body will not want you to perform an action it cannot control. Related to our example, the body will not want you to throw a punch with more force than the muscles responsible for decelerating the arm can produce, therefore if the back/rotator cuff muscles are weak, the pressing/punching muscles will be inhibited.

The answer is to have a balance in your programming. Remember, if you are a fighter who throws a lot of punches, you will need even more shoulder retraction/depression and rotator cuff work than a normal weight trainer so as to keep a balance around the joint.

Mistake 2: Sit-ups for the abs
There has been a lot written about ab training, with various wildly differing opinions on almost everything! One thing most people agree on however, is that sit-ups are potentially dangerous, and due to there being much better ways to train the abs, the risk / benefit ratio is not too appealing.

The short story on the problem with sit-ups is as follows: The rectus abdominis (the '6 pack' muscle) is what people are usually trying to work. This muscle is responsible for trunk flexion (amongst other things). Trunk flexion is one of the best ways to injure your back, as it puts great pressure on the disks in the lower back, which can eventually go 'pop', leaving you with the infamous slipped disk. The other problem is that most of a sit-up's movement is hip flexion. Some of the hip flexors attach to the lower back from the inside, pulling on the spine for leverage. If you add the fact that the start of a sit-up is generally a jerky movement, throwing the shoulders forward, you have a lot of stress on the lower back for very little actual training effect on the abs.

Better approaches to train the rectus abdominis are crunches (you will be surprised how little motion is actually possible when just using the abs) and even better is training the entire torso for stability using exercises such as bridges / planks, overhead squats, Turkish get-ups and the like.

Mistake 3: Training like a bodybuilder
Are you a fighter? Stop training like a bodybuilder. Powerlifter? Then stop training like a bodybuilder. Rugby player? Stop training like a bodybuilder! Although it is still a common occurrence, hearing sportsmen coming out with phrases like 'chest day' still amazes me! There are many reasons why bodybuilding style training is not ideal for anyone apart from those whose only goal is to gain maximum possible muscle size.

When you are training for a sporting performance you will be engaged in complicated movement patterns using muscles all over the body. For instance, in a sprint one glute / hamstring will be contracting hard while the opposite leg's hip flexors will be contracting. The torso will need to stay rigid and the arms will drive through to increase force and balance. This will all happen in a dynamic manner. Now, where do you think that training on a pec deck comes into this? How about a leg extension? The obvious answer is those movements are not even remotely similar and therefore will have very little carryover to a sporting endeavour. Better exercises could be a squat or deadlift, where the whole body is working together, either stabilising or performing the movement, or even better, lunge and single leg variations. A standing press would be a better choice of exercise for a fighter than a chest fly for similar reasons.

Another reason bodybuilding training is a bad idea is that the reps and rep speed are often vastly different to the ideal training stimulus. If we assume bodybuilding training to be sets of around 10 reps, taking enough rest to recover and repeating, all with a controlled tempo, this is not ideal for the sportsman. The reps are too high to stimulate good strength gains, but too low to improve muscular endurance. The rest periods are too short to enable maximum effort to be put in, but too long to work on lactic acid threshold. The rep speed is controlled, not explosive like many sporting movements.

The most important things that should be trained in the weight room can be simplified as a: making yourself stronger and b: making yourself faster. This should be the goal of most gym-based workouts.

Alex Gold is a trainer and therapist specialising in working with sportsmen to increase performance. ]]> Training Youngey http://bodybuilding.fitness.com/training/6681-mistakes-made-fighters.html A little help needed http://bodybuilding.fitness.com/training/6678-little-help-needed.html Tue, 24 Nov 2009 13:15:33 GMT Hi all, Im a 28 year old bloke, currently 12st10 bf approx 16% and Im looking to add some muscle before I trim down to get a toned look. Ive been... Hi all,

Im a 28 year old bloke, currently 12st10 bf approx 16% and Im looking to add some muscle before I trim down to get a toned look. Ive been working out 6 days a week using an upper/lower/cardio split. However Im thinking about changing my programme to concentrate on the muscle groups i.e chest/back, shoulders/arms and legs.

What would your thoughts be on changing the routine to muscle splits instead of an upper body / lower body split? Anagin my main aim is to build muscle......

Thanks for your advice in advance! ]]> Training cheekygit http://bodybuilding.fitness.com/training/6678-little-help-needed.html what to work on? tips please!! http://bodybuilding.fitness.com/training/6672-what-work-tips-please.html Sun, 22 Nov 2009 00:16:55 GMT Hey guys, i started working out september 1st and almost 3 months in.

I'm looking to get a good ripped physique, but i feel like ill just bulk up if i start pushing myself with challenging weights. I have been working out with low weights trying to get the motions down perfect for the last 3 months.

Can anyone give me some pointers or tips on how to build a very low fat, ripped body?

Thanks alot, i hope this it the type of thread for this post :P
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]]> Training tReVoR. http://bodybuilding.fitness.com/training/6672-what-work-tips-please.html No spare time for gym? http://bodybuilding.fitness.com/training/6671-no-spare-time-gym.html Fri, 20 Nov 2009 23:52:21 GMT Antagonistic supersets !!! You perform two exercises back to back that work the opposing muscle groups. Once youve performed your sets, move... Antagonistic supersets !!!

You perform two exercises back to back that work the opposing muscle groups. Once youve performed your sets, move straight onto the second set without much rest. Rest for one minute and then start again. When you do two exercises in a row for the same muscle group, it significantly limits the amount of weight you can use. Whilst your working your opposing muscle group, the opposite muscle is being stretched, ready for the next set.

Exercises such as...
Bench press - Bent over row
Bicep curls - Tricep Dips
Etc Etc



What do people think about using this style? ]]> Training Youngey http://bodybuilding.fitness.com/training/6671-no-spare-time-gym.html My routine-need suggestions http://bodybuilding.fitness.com/training/6669-my-routine-need-suggestions.html Fri, 20 Nov 2009 23:25:57 GMT I took a break from working out for about 2 months but started back up in July. Im 5"10 and weighed 167 then. Im now 190 and not sure where the weight is going. My chest is 42" and biceps a mere 14.5" flexed. I feel the same as I was before and I am not getting any more cut but not fat either. Maybe its just me though? My before the break routine was a full body workout every other day. I did a little research and the gains were from the new routine I would suppose, 3 days in a row with a split

Day 1 - Bis/Shoulders/Thighs/Traps
Day 2 - Chest/Tris/Abs/Calvs
Day 3 - Back/Lats/Delts

I try and keep it under an hour doing 3 sets at 12,10,8 with increasing weight and sometimes doing 2 alternating exercises with minimal breaks. I get around 7-10 different exercises in as well.
I still want to get bigger but also defined. Do I need to take this in two different steps or should I just change around my routine? Not really sure where to go from here. ]]> Training MvM62 http://bodybuilding.fitness.com/training/6669-my-routine-need-suggestions.html Using assisted vs unassisted http://bodybuilding.fitness.com/training/6663-using-assisted-vs-unassisted.html Thu, 19 Nov 2009 17:22:46 GMT I went to a gym for a while and they did not offer an unassisted bench press so I rapidly increased on the assisted one. Got all the way up to... I went to a gym for a while and they did not offer an unassisted bench press so I rapidly increased on the assisted one. Got all the way up to 305lbs. So anyways I had to switch to a new gym because I moved and this one did not have the assisted one. Sadly enough I can barely put up 180. Is there a significant difference between using the two? ]]> Training MvM62 http://bodybuilding.fitness.com/training/6663-using-assisted-vs-unassisted.html Help putting together a routine http://bodybuilding.fitness.com/training/6656-help-putting-together-routine.html Wed, 18 Nov 2009 02:37:58 GMT Hey guys,

Im new to the site and would appreciate any help you can give me as I'm trying to put together a workout routine focused on putting on some size.

Heres a little bit about me:

Im 31 years old and am trying to get back into lifting. I'm 6'2 and 175lbs. Despite having long legs most of my mass is in my upper body. I have very long arms that aren't ethiopian,starving child thin but could use a little added muscle. My chest is pretty developed but could always use some work and I have a flat stomach. My legs are really long but I have never been able to make any significant gains in this area and sadly there are chickens out there that would be embarassed to have my legs. Help me!

I am in the military so I do exercise regularly just haven't lifted in a couple of years and am looking for help in making a routine that might be geared towards someone with my build.

Any help would be appreciated. ]]> Training jmv203 http://bodybuilding.fitness.com/training/6656-help-putting-together-routine.html <![CDATA[This is why some of you aren't making any new threads......]]> http://bodybuilding.fitness.com/training/6655-why-some-you-arent-making-any-new-threads.html Wed, 18 Nov 2009 02:05:24 GMT .......It's because some of you have lost the fire.

You're not in the gym, or you are in the gym and just going through the motions.

Get your asses back in the gym and lift heavy weight. Want something to write about? Go to the gym and lift. You WILL come up with stories, experiences, and results that you want to share with others.

For example:

My forearms are coming up. I got pissed off with that pic of Arthur L. Rea and I and decided to bring up my forearms. I've been wrist curling 135 for sets. I've been doing hammer curls, supersetted with wrist rope curls. I've been doing static holds with weight on the bar for 30 sec. at a time. My forearms are coming up.

Also,

With my bad knee, I completely loaded up the leg press the other day and then put more weight on top of it. I had to balance it just right. A couple of guys who were hack squatting 1 plate on each side were like, "dude, are you kidding?" I got 8 reps out of it.

When I was on the verge of completely abandoning the flat bench press, I brought my hands in a little more on the bar and 315 came right up! Now, that may not seem like much to some of you, but remember, the bench press is my achillies heel. Its an embarrassing weakness.

I was repping out the Olympic bar with a 35 on each side the other day for skullkrushers. Thats kind of big for me.

Ya see Fuckers!? Get your ass in the gym, lift heavy weight, and there's plenty to share and talk about.

Now.... lets see some new threads!:thumbup: ]]> Training Critical Mass http://bodybuilding.fitness.com/training/6655-why-some-you-arent-making-any-new-threads.html Prexhuastion http://bodybuilding.fitness.com/training/6646-prexhuastion.html Sun, 15 Nov 2009 16:40:49 GMT Hey, Just wondering if anyone can help me. Im looking for some prexhaustion exercises for the entire body. Right now im just doing dumbell press and... Hey,
Just wondering if anyone can help me. Im looking for some prexhaustion exercises for the entire body. Right now im just doing dumbell press and barbell press for the chest. Are there more that I can do?
Thanks. ]]> Training Big rock http://bodybuilding.fitness.com/training/6646-prexhuastion.html Building muscle while losing fat http://bodybuilding.fitness.com/training/6645-building-muscle-while-losing-fat.html Sat, 14 Nov 2009 20:37:19 GMT Alright I read an article about muscle and fat. It stated that you can only do one or the other at a time with the exception that your heavily over... Alright I read an article about muscle and fat. It stated that you can only do one or the other at a time with the exception that your heavily over weight. But since its either burn more cal than you eat to lose weight or eat alot more to put on the muscle and gain some fat? Is there a happy medium where I can lose a good amount of body fat while still gaining more muscle?
Im pretty sure last time I checked I had between 17-20(something)% body fat. My goal is 11-14%. Im 21 5'7 185lbs and rolls are starting to develope on top of my love handles. If someone can direct me in the right direction I would like to get as close to my goal as possible in 6-7 months. btw my job has a free gym. ]]> Training Tubby http://bodybuilding.fitness.com/training/6645-building-muscle-while-losing-fat.html The cable crew.... http://bodybuilding.fitness.com/training/6632-cable-crew.html Thu, 12 Nov 2009 02:56:19 GMT So I'm working triceps this evening and wanted go finish off my lower tri's and horseshoe with cable presses. Every cable machine was being used. It was almost like every swinging dick wanted to pump out in front of the mirror. I couldn't help but laugh. So I asked myself "wake up C-Mass!, why do you want to get on a silly cable anyway?" So I snapped out of it, and went to do some close grip bench presses.

So I say thank you to all of you posers who take up all of your time (and mine), pumping out rep after rep of less than intense sets on the cables, admiring your temporary swole in the mirror. ....It helps me to stay focused and on track by sticking with barbells.

So crack open a cold Bud Light, Mister Sultan of the temporary swole...... because even though you're a douche.... for now, you look like a badass.:laughing: ]]> Training Critical Mass http://bodybuilding.fitness.com/training/6632-cable-crew.html Do you have to be fat to be strong? http://bodybuilding.fitness.com/training/6628-do-you-have-fat-strong.html Sat, 07 Nov 2009 22:20:55 GMT hey guys i came across this article and thought it was a good read what is your guys takes on this?... by Mike Westerdal of leanhybridmuscles.com... hey guys i came across this article and thought it was a good read what is your guys takes on this?...

by Mike Westerdal of leanhybridmuscles.com

Many of you know that I compete as an amatuer powerlifter. One thing I’ve noticed over the past few years is that there are a lot of guys that believe the bigger you get and the more bodyweight you carry the stronger you will get. This was pretty much undisputed in the past.

All you had to do was look up all the world records in the squat, bench and deadlift and you’d find that the super heavyweights weighing 300 lbs and more dominated all the record boards regardless of age.

I’m not sure exactly when it started happening, but the tides are turning. When you look up the powerlifting rankings you’ll see that today the top numbers at many of the biggest powerlifting events each year are not always held by the heaviest guys.

In fact on forums across the Internet people are arguing that the strongest guys in the world today are representing the 198, 220, 242 and 275 lbs classes.

And I’m not talking about short fat guys that weigh less than their taller counterparts. These are lean powerlifters that look like they compete in bodybuilding.

kroc

Matt Kroczaleski pictured above competes in the 220 lb class giving the
heavyweights a run for their money and I don’t see no stinkin body fat!

The world famous strength coach and owner of Westside Barbell Louie Simmons is an advocate of having his powerlifters push a weighted wheelbarrow and do sled drags. You can read about it in many of his articles.

What does this have to do with Lean Hybrid Muscle, Mike? Well, there’s a new breed of powerlifters that are taking over and they do cardio! Can you believe that, powerlifters doing cardio? Well they’re doing hybrid cardio or resistance cardio.

Not only are they improving their fitness level, but they are increasing their overall or “absolute strength” which seems to be carrying over to their max strength powerlifting results.

It’s true, times are a changing in the powerlifting world. Pretty soon the word powerlifter may just bring to mind a lean hybrid muscle machine instead of the stereotypical big fat bald guy with a goatee. Hybrid cardio or type III muscle training has a lot to do with it in my opinion.

Sometimes I train with an elite powerlifter named Mike Schwanke over at Tampa Barbell. Here’s another example of a lighter guy giving the heavyweights a run for their money. He squats over 1K and has deadlifted 800 lbs. Check out this video of his training footage prior to a meet earlier this year.

Even though he’s a powerlifter he implements cardio and hybrid conditioning so that he can reduce his bodyfat while building strength.

Yes – You Can Be Strong, Lean & In Shape At The Same Time

This is important so listen up. Hybrid cardio is not a “style” of training but rather, it is a component of training-and it doesn’t require and special training or fancy equipment.

If you are interested in developing balance among fitness, strength and size, then you should be taking a good look at this blog and the developments. For example, a guy can lift and lift and lift until he’s as big as an ox with bulging muscles of steel but be short of breath from a climb up a flight of stairs.

Or, if you are into competitive sports, adding the Hybrid Muscle Training component to your training mix can really give you a competitive edge. Guys also use hybrid conditioning to improve weak spots, to be more adaptable, improve their overall fitness levels and to boost and speed up their bodies’ capacity to recover.

The sled pull, tire flip, farmer’s walk, wheelbarrow push and plate lifting are some of the more common hybrid exercises around. In doing any of these exercises you start out with a goal of doing it for maybe ten minutes or so, with a long-term goal of working up to about 30 minutes.

It’s important to remember this part: Once you reach 30 minutes, don’t keep striving to be able to do longer stretches of time. Rather, enhance your capacity by increasing the weight, not the amount of time you’re doing the exercises. This is where you’ll really see improvements in your performance.

One of the great things about Hybrid cardio as it relates to muscle building is that it involves compound exercises that require you to use multiple muscle groups and multiple skills (balance, coordination, etc.) at the same time. By doing compound exercises you’re not only improving your all around fitness level but you’re also significantly lowering your risk of injuring yourself.

hybrid-athlete

Lots of bodybuilders get totally caught up in building size, focusing on doing the same exercises over and over again. By keeping the focus just on the muscles that you see in the mirror (the “beach muscles”) and not training the core, they are setting themselves up for injury.

Powerlifters are equally guilty on totally concentrating on their maximum strength without paying much attention to their hearts or work capacity as we discussed earlier. If you can squat 700 pounds you should be able to squat 225 for 15 reps without getting totally winded.

Many powerlifters myself included could use the fat burning benefits of incorporating some hybrid cardio training which as a bonus will develop the type III muscle fiber. Maybe there’d be a little more gas in the tank by the time the deadlift rolls around on meet day.

I’ve heard the excuses, doing this will make you weaker. Well I’m calling Bullshit on that one! How many of you have seen the DVD “242 Raw” featuring Jeremy Hoornstra? For those of you who don’t know him he’s one of the top raw bench pressers in the world having hit a 675 bench in competition right before my eyes!

It was amazing. Well in Jeremy’s DVD him and his buddies push his SUV up a hill for their early morning workout. So don’t tell me this kind of conditioning will make you lose max strength, because if anything it will make you overall stronger.

hoornstra-242-raw-review

That’s another great thing about hybrid cardio/muscle building exercises, you can do them with whatever you have handy. If you don’t happen to have a sled hanging around the house, no worries just push a vehicle around.

And if you aren’t able to do that, then maybe you can flip a tire or attach some rope to a piece of plywood, put a bunch of bricks on it and start dragging it around. With lean hybrid muscle building workouts, you’re not tied to a specific routine or exercise.

It’s not a requirement that you do specific exercises or follow a particular routine-it’s more important that you do “strongman” type exercises in addition to your current routine that are really going to challenge you.

Even if you live in the heart of the city you can incorporate hybrid muscle exercises into your training routine. The farmer’s walk can be done anywhere. Just grab a couple of heavy dumbbells and start walking. As you improve, use heavier dumbbells.

sustainedstrengthIf the weather is lousy then you can do it at the gym. At the gym you can also carry around plates instead of dumbbells, if you’d like. Kettle bells are great for doing these exercises too. You can use them to do snatches, the farmer’s walk or any number of other compound exercises.

You can even do these hybrid training exercises if you don’t have anything more than your own bodyweight. Jump squats are just one example of a bodyweight exercise that you can do. The point is this kind of training allows for a great deal of creativity, flexibility and adaptability. Watch the Strong Man competitions on the television if you want some great ideas for coming up with your own routines.

To wrap up, by including Hybrid muscle training exercises into the training routine, dangerous imbalances-and the injuries that often accompany them-can be avoided. Adding some of these exercises into the mix can also help keep boredom at bay and can also keep you from getting burned out on training.

You’ll also be giving yourself a serious competitive edge and as an added bonus, because the body is in all-around better physical condition, you’ll also find that you recover more rapidly and will probably have more energy too.

for more info visit LeanHybridMuscles.com ]]> Training bmxstrong http://bodybuilding.fitness.com/training/6628-do-you-have-fat-strong.html A bit of enlighteing for myself http://bodybuilding.fitness.com/training/6626-bit-enlighteing-myself.html Sat, 07 Nov 2009 17:27:31 GMT Here guys let me share this with you. As most of you know I hate bodypart splits, but something new always seems to work just as long as your... Here guys let me share this with you. As most of you know I hate bodypart splits, but something new always seems to work just as long as your switching things up all the time you should be fine. Its funny because I will work with one of my clients for a years time and they decide to venture out on their own....and it seems like most of them will decide to get into the same rut of walking into the club, stepping on a treadmill, maybe doing a circuit with the machines, and then out the door. They fail to counter what age is bringing their way. They fail to fight off atrophy. And they fail to improve their way of life. When you routine is sticking and its the same old boring thing every single day your body will stop responding.

For example I have been doing Crossfits religiously for about a year. I decided to switch to a bodypart split just because I havent done one in probably 2 years. My current routine looks like this:

Day 1
Flat Bench Variant
Incline Bench Variant
Dips
Either incline or flat flies
Cable Crossovers

Day 2
Squat Variant
Leg Press Variant
SLDL
Extensions
Curls

Day 3
Pullups
CG Row
Pulldowns (Different grip than I did pullups with)
DB ROw
Deadlift (Which is obvious overtraining since I did SLDL the day before)

Day 4
Seated DB OH Press
Arnold Presses
Upright Rows
Side Raises

Day 5 (All supersets)
CGBP-Barbell
Alternating Curls

Pushdowns
Chinups

CGBP-DB
Hammer Curls

Periodzation is like this:

Weeks 1-2: 3x10-12 tempo-3/1/x. RI-60 secs
Weeks 3-4: 3x6 tempo-3/1/x. RI-Full Recovery
Weeks 5-6: 5x3 Tempo-Controlled RI- Full Recovery
Week 7 OFF

My gameplan looks like this:

8-10 hours of sleep EVERY night.
5,000+ calories EVERY day
2X g's of protein per lb of bodyweight
Carbs are high, but not monitored
When it comes to week 7 and it says off, thats exactly right. I cannot touch a weight because by that point I have done overtrained for a month and a half.

The purpose of writting this out is for 2 reasons, first I want you to see what overtraining is. Secondly, this is all coming from someone who thinks bodypart splits cannot work well, and I am just trying to prove myself wrong by being an extremist much like the crap people get out of bodybuilding magazines.

Thoughts..... ]]> Training Malley http://bodybuilding.fitness.com/training/6626-bit-enlighteing-myself.html