Raw Dawgin' it;1740854 wrote:I've read it's silly to roll IT bands because they don't stretch. But I'm sure there are 100 articles say to roll you IT bands. I've also seen a few that say to only roll your major muscles, like quads, hams, lats, etc and not to over do it.

I think it was you who said that you shouldn't stretch cold and to do active warm ups. While this seems like a no brainer, I know a lot of people who don't.

For IT Bands, I was having so much knee pain after a 2 mile run that I didn't think I'd be able to run anymore. After I discovered rolling IT bands, I've had zero knee problems. I don't over do it, just a few rolls on each side and seems to do the trick.

As for stretching, there is a lot of info out there about prolonged stretching before a work out leading to injuries. Best way to warm up for a run is to lightly jog for a few min etc... Not sure about lifting, the context was more about sports/running/etc....

As for my stretching, I'm pretty much talking about a post run/bike/etc... stretch. After hitting some heavy miles/climbs my legs are usually tired & sore for least 2 days after. Stretching and some ice has really improved my recovery time to the soreness not being a problem the next day.

I usually do a slow five minute jog on the treadmill and some light static stretching before I start my lift.

I work out about 5 days a week, in those days (some days I do both cario and weights) I lift 3-4 days and cardio 2-3 days. I almost always take Sunday's off.

My cardio is either sprint/walk intervals or sometimes low/slow bike riding (walking version of biking) (about 10 mph). I did 30 miles last Saturday just biking on the Cuyahoga Valley National Park Tow Path.

https://scontent-ord1-1.xx.fbcdn.net/hphotos-xtp1/v/l/t1.0-9/11693877_10153330762101117_4287093407855806736_n.jpg?oh=c6c50eec8f6864deea24d34637e9413e&oe=561030D4

Sick bro!

BR1986FB;1741122 wrote:https://scontent-ord1-1.xx.fbcdn.net/hphotos-xtp1/v/l/t1.0-9/11693877_10153330762101117_4287093407855806736_n.jpg?oh=c6c50eec8f6864deea24d34637e9413e&oe=561030D4

You really need to learn how to post pics!

ernest_t_bass;1741132 wrote:You really need to learn how to post pics!

Did that work because I just did the same thing that you did and I don't think it worked. I used to be able to post pics but there's something with my settings that isn't working. I used just like I always have.

https://www.t-nation.com/training/growth-factor-chest-training

Growth factor chest training......interesting concept

Interesting.

Great upper body workout today.

3/4 mile warmup walk (to the gym)
---
Group 1 - 3 sets ~8-10 reps, fast paced to get HR up. All lifts with curl bar
Pull ups
High rows
Overhead tricep extensions
Standing curls

Group 2 - 3 sets ~8-10 reps, fast paced to get HR up.
Front DB raises
DB Tricep kickbacks
Supination curls

Group 3 - 3 sets ~8-10 reps, fast paced to get you get the picture
Side DB raises
Skull crushers with curl bar
Wide grip curls on straight bar

Group 4 - 3 sets ~8-10 reps
BB Shrugs
Tricep pushdowns on lat machine
Static curls
---
Walk 2 miles @ 29 minutes
---
3/4 mile cool down walk home


Feel good

Fuck you, distance runners

ernest_t_bass;1741628 wrote:Great upper body workout today.

3/4 mile warmup walk (to the gym)
---
Group 1 - 3 sets ~8-10 reps, fast paced to get HR up. All lifts with curl bar
Pull ups
High rows
Overhead tricep extensions
Standing curls

Group 2 - 3 sets ~8-10 reps, fast paced to get HR up.
Front DB raises
DB Tricep kickbacks
Supination curls

Group 3 - 3 sets ~8-10 reps, fast paced to get you get the picture
Side DB raises
Skull crushers with curl bar
Wide grip curls on straight bar

Group 4 - 3 sets ~8-10 reps
BB Shrugs
Tricep pushdowns on lat machine
Static curls
---
Walk 2 miles @ 29 minutes
---
3/4 mile cool down walk home


Feel good

Fuck you, distance runners

You can't do a pull up with a curl bar.

Good read....

https://www.t-nation.com/diet-fat-loss/10-sneaky-things-making-you-fat

You're all idiots. Just use steroids

They aren't magic...

I recommend synthol.

Azubuike24;1741765 wrote:They aren't magic...

Exactly. Not everyone gets results.

ttt

BR1986FB;1741891 wrote:Exactly. Not everyone gets results.

People act like you can just sit on your ass, run gear and you dominate. No. You actually have to work harder and be more precise if you want maximum results and not just waste a ton of money. The secret is, they allow you to go to that next level in-terms of output, recovery and stress on the body.

Can you imagine MMA is they allowed all PED's? Many guys train 4-6 hours a day and by time the fight comes, they make weight and have gone months with insane training, they aren't always in the best spot to actually fight. I can't imagine actually trying to do that with low/moderate Test levels...which are certainly only lowered further with the insane training demands placed on the fighter.

Whatever. I'm ripped af and don't do shit except steroids. Get mad *****, too.

I'm pretty much the alpha male.

Going to the gym... LOL.

Swing and a huge miss.

Azubuike24;1741927 wrote:People act like you can just sit on your ass, run gear and you dominate. No. You actually have to work harder and be more precise if you want maximum results and not just waste a ton of money. The secret is, they allow you to go to that next level in-terms of output, recovery and stress on the body.

Can you imagine MMA is they allowed all PED's? Many guys train 4-6 hours a day and by time the fight comes, they make weight and have gone months with insane training, they aren't always in the best spot to actually fight. I can't imagine actually trying to do that with low/moderate Test levels...which are certainly only lowered further with the insane training demands placed on the fighter.

Except for some of the newer/up and comers in the bodybuilding game, most of the old timers I know of (Arnold/Haney/Yates/etc) have said, to a man, that they established a significant muscular "base" before even touching the juice. For them, it was more a "finisher" for their physique. Hell, even that batshit crazy Mr Eastern USA who I spoke about earlier preached a solid "foundation" and "eeking out every bit of your genetic potential" before touching that stuff.

Granted, I've seen newbies hit it, lift and eat shit and get all water bloated & puffy, but you're correct about "precision." Many can add "quantity" size but most are lacking "quality."

Anyone with a BB physique worth a damn had to build a solid base.

I know a guy with his pro card, he was a freak before the help...even going back to when he was a teen.

Automatik;1741947 wrote:Anyone with a BB physique worth a damn had to build a solid base.

I know a guy with his pro card, he was a freak before the help...even going back to when he was a teen.

When I was a sophomore in college, there was this geeky kid who'd come to the gym with Joe Weider/Muscle & Fitness mags falling out of his gym bag. Dude was probably 165 lbs soaking wet. We had Christmas/Thanksgiving break for 6 weeks back then. When we came back from break, he was 205 and jacked. Had no base whatsoever and looked pretty damn good except for the water weight. More the exception than the norm but it can be done.

Commander of Awesome;1741941 wrote:Swing and a huge miss.

Lol whatever kid

BR1986FB;1741949 wrote:When I was a sophomore in college, there was this geeky kid who'd come to the gym with Joe Weider/Muscle & Fitness mags falling out of his gym bag. Dude was probably 165 lbs soaking wet. We had Christmas/Thanksgiving break for 6 weeks back then. When we came back from break, he was 205 and jacked. Had no base whatsoever and looked pretty damn good except for the water weight. More the exception than the norm but it can be done.

Yes, first timers will get the biggest/fastest gains. Like I said..."worth a damn." Let me guess, he was puffy as hell, full or water, and when he came off what stayed with him was minimal? I can't tell you how many times I would see that during my early years of college. Kids getting swolled the fuck up, looking like shit, then losing it all.