hey raynor,

anything wrong with this statement? Not trying to prove anyone wrong, just trying to improve my knowledge on this subject.

hey man, what's your input on this for size? since i can't lift heavy loads would this work fine for me? http://www.t-nation.com/free_online_article/most_recent/the_return_of_german_volume_training

Hey there. iAyxxx was good enough to link you to my creatine section.

Creatine is great for virtually anyone looking to gain strength and size. It is safe for teenagers all the way up to the elderly to take as long as you are on a strength training program and eating healthy.

follow the dosing instructions in my guide that iayxx posted.

This post was edited by SKCRaynor on Jan 31 2011 10:40am

Hey man.

Theres a few selections. As you already know, about 30-60g of fast acting carbs are needed (minimum) along with at least another 30-60g slower acting carbs. (PWO on bulking).

Waxy Maize and bananas are great, however there are many other choices including:

First Method (original)

50/50 mix of Dextrose and Maltodextrin. This is the old tride and true method of getting the PWO carbs. 50g of each should be plenty.

Second method (natural)

60g sugar worth of grape juice/puree/preserves/etc and 1 large cooked sweet potato. This is the more natural whole food approach.

Third Method (delicious)

60g sugar worth of simple candy or flat soda or gatorade and 1 large serving of brown rice and black beans. This is the tastiest approach in my opinion.

Fourth Method (newest)

30-60g waxy maize and/or 30-60g banana or other fruit. Straight complex carbs w/ PWO meal.


Personally, for overall effectiveness, I think they all are fine. The small differences between these are left up to personal preference and mostly overall health concerns vs immediate gratification.

hope this helps.

Yes, that is most likely the creapure variety which is synthesized in Germany.

That is basically correct.

When you lift weights or perform intense physical activity that utilizes the muscles, they will start to encounter micro-tears. This small tears will eventually lead to larger tears if you go too heavy or overtrain yourself at the gym (or go beyond an acceptible range of motion). When the tears are kept to micro-tears, you will feel a post-workout DOMS (delayed onset muscle soreness) usually days after you worked out. At this point, the body is using free amino acids to rebuild the muscle tissue which like a broken bone, builds back stronger after the "injury" which really isn't an injury to us at all. The muscle fibers growing back with the help of the amino acids will make your existing muscles larger and more dense over time. Warning: Do NOT overtrain. If you tear an unrepaired muscle group (training without proper recovery) you can risk permanent damage and/or muscle LOSSES at the gym. In addition, you need enough sleep after training (at least 8 hrs), as well as plenty of PWO protein and carbs (if bulking).

what's a good 5 day split for a beginner? (just got a gym membership)
I have worked out a little in the past at school, and I have my form down PRETTY well.

and I'm 5'8" 157 lbs prolly ~16% body fat
what should my diet look like?
I'd rather not put on any fat, but I understand when bulking, this is hard.

This post was edited by oOGHOSTOo on Jan 31 2011 11:12am

GVT is pretty good - give it a shot and let me know how it works out for you.

Hey there.

Please see these:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=342289401
Supplement Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=337501104
Macro Guide

thanks
should i start with 5x5?
im mainly concerned with strength.