Quote (Canadian_Man @ Dec 1 2011 09:47pm)

In addition to the last thing I mentioned, could you take a quick look at my modification of your hypertrophy plan. I took all the exercises, and I just switched it up a tiny bit. Primarily the modifications are based on what I have in my own home, however a couple changes are based on what I feel will benefit me better to start with (ex. barbell rows I feel I have been making great progress with, so I put them closer to the start). I'm a bit disappointed by not having a cable crossover option on chest day, so I'm wondering about your opinion on that: should I do an additional set of flies at the end of the workout? Or maybe I should purchase a $150 attachment for my bench to do pec flies? I want to make sure my days are all rounded-off well.

For reference, your original hypertrophy plan: http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141#p345358141

Quote (luca007 @ Dec 2 2011 12:00am)

Hey Raynor,

I can't seem to get defined, I'm not sure sure what is the key to this...
I'm pretty lean 7% body fat and 160lb. I see 210lb guys super defined and probably around 13% body fat..

Thanks

Quote (Bean` @ Dec 1 2011 09:26pm)

well i drink bud light which i believe is a low calorie beer. i am also still trying to put on weight so i guess it helps if anything.. for now, heh. would you say that 20 lbs in 2 months is a bit much to gain or does that sounds pretty accurate? should i be doing any cardio or save that for when i want to cut? at what point should i cut, im still pretty skinny, and currently my goal is 200 (175 now) is that too long to wait? 45 lbs?

Quote (Darkblue @ Dec 2 2011 01:32am)

bud light isn't the greatest option

just thought I'd throw that in there...MGD 64 and bud select 55 have about half the calories of it. 110 in bud light vs. 55 cal in bud select thats literally half

Quote (Canadian_Man @ Dec 2 2011 02:38am)

Raynor,

In your 5x5, why is it that only one set goes 5x5 of 75% of your max?

That means only one set is to failure.

I'm wondering if it is more effective to do two or even three sets of x5 to failure in a 5x5 per exercise?

Also, what are the benefits of deadlifting with a belt? It seems to defeat the purpose in my mind, but there must be a reason.

Quote (SKCRaynor @ Dec 1 2011 11:59pm)

you mean 85%.

I do not like to do it that way because the goal each week is to increase that final set by around 5 lbs. Remember you are training for strength, not volume.

Deadlifting with a belt is not bad at all - it helps keep your core and lower back tight and can actually help prevent a hernia as well as muscle pulls from the extreme stress you achieve at maximum bend. It decreases the amount of gain you will see in the core and lower back - but that's to be expected.

Quote (SKCRaynor @ Dec 2 2011 05:16am)

Can you show me a picture of yourself? We can go from there.