thanks but, it's a 5-day split
perhaps I forgot to mention I'd need a 3-day split

main focus on compounds and strength in a balanced manner, I don't actually give a damn about size

thanks in advance

This post was edited by potaa on Oct 29 2011 02:48pm

what is the way to go about getting stronger + bigger but leaning out , im chubby fat 167 atm and wish to get bigger but lean out doing so what do?

What are the negative effects of excessive masturbation?

I've heard it can cause you to have a short attention span? Difficulty concentrating.. etc is this true?

Hey raynor

what are your thoughts on hemp protein?

im thinking about getting some

i heard its some of the highest quality protein there is, but the protein density in it isnt that impressive for the amount of cals

I weight 143 Lbs and my height is 5"11, i'm 18 years old.

Is this bad?

If you are feeling pain in the traps from doing deadlifts, you are not using proper form. You should never pull with your traps in a deadlift...lower the weight but keep the form perfect and this shouldn't ever been an issue.

good luck, hope the chiro can fix you up

Feels great today. Still gonna have it checke out. I did it to my trap when I was dropping the weight when I was done. I know I'm an idiot.

Ah. Yes I did not see you mention that.

OK well here try this one on for size:

Perform all large muscle group (chest/back/quads/hams) exercises in 5x5 format...please see the 5x5 plan I gave you for how to perform the sets/reps. For all other exercises, perform 8-10 reps of medium/heavy weight for 5 sets, going up in weight each set.


Day 1 (Chest/Tris) - Bench Press, Incline Bench Press, Decline Bench Press, Close-Grip Bench Press, Skullcrushers, Close-Grip Dips

Day 2 (Back/Bis) - Deadlifts, Bent Over BB rows or T-Bar Rows, Weighted Pull-ups or Lat Pulldowns, Olympic Bar Curls, E-Z Preacher Curls, Alternating DB Curls

Day 3 (Legs/Shoulders) - Squats, Leg Press, Calf Raises, Military Press, Front Raises, BB Shrugs


Granted this is for FUNCTIONALITY, not aesthetics.

I recommend that on all of these sets you perform each rep slowly and with control. Maintain good form, and avoid cheating unless you are trying to build more volume at the end of each set.

You MUST push yourself with these exercises. You are going to be going heavy and really cranking out each rep as if your life depends on it.

Here is what you need:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)

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



If you stat noticing a lack of energy but good amounts of fat loss, you can increase your calories by 500 on workout days (try to get the 500 from mostly protein/fat).

If you notice no fat loss, decrease calories slightly by around 200-300.

If you notice good fat loss, good energy, but not enough muscle gain (and still have been training to the point of soreness and good pump) increase calories by about 500 (40/40/20 protein/carbs/fat)

Every person is different.

The biggest issue is that it can cause fatigue, memory loss, lack of sexual ambition with females, an overall sense of being unwell, and even in some cases hair loss. The lack of ability to concentrate is more for the same reason that the excessive masturbation occurs (which is usually behavioral/emotional/mental).

I would advise ejaculation no more than 5 time a week to ensure proper chemical levels of serotonin, dopamine, and acetylcholine are kept in check.