I've read through your acne guide and followed about every step until the professional doctor stage. What do you think of Morholts approach to acne?

[ It's a long read you can skim I suppose ]
http://forums.d2jsp.org/topic.php?t=57381328&f=60

Every-night I get very intense pains in my left shoulder. It's caused me to lose about 3 days worth of sleeping. It only happens when I try to go to sleep, I'll wake up in middle of the night due to pains. The pains (excuse my lack of medical knowledge) tend to be right where the shoulder meets my torso. Any help would be much appreciated. I'd like some damn sleep!

Whenever i finish doing a set of any exercise that puts alot of stress on forearms i get a really intense pain in what i assune is the tendons of my left forearm.
its right in between the muscle and bone. the pain is only felt after setting the weights down. The pain is about half way between my wrist and elbow. Am i right thinking its the tendons? what can i do about it as its been happening for awhile now.

(I did break my wrist several years ago)

Hey Raynor,

I'm looking for a 2 month routine and my goal is to bulk up my arms and shoulders. I have a few questions:

1) How many reps should I be doing for bulk?
2) How many sets of exercises should I be doing for bulk? Basically should I workout each muscle group very deeply by doing a lot of sets just 1 time a week? Or not as much but work them twice a week?
2) What's a good split? In the past I have done a 2 day split - back/bi's and chest/tri's/shoulders both twice a week. Should I do something like this again or something different? I know a lot of people like to do bi's/tri's the same day.
3) I want to take whey protein as a supplement. I plan to take 1.5 scoops pre-workout and 2 scoops post-workout, is this okay? Is this a good choice of protein for my goal? http://www.gnc.com/product/index.jsp?productId=3509954

Thanks for any help you can provide regarding my goal of bulking my arms/shoulders in the next 2 months.

some of it is good and true, some of it is bad. Example is salicylic acid. This will actually cause dry skin and ultimately more acne when you stop using it.

Supplementation is correct and good.

It sounds like shortening of the pecs - this can be fixed.

Lay on the bed with your stomach to the bed and your arm hanging off the bed - palm facing up. it can help to hold a small 5 lb weight in the hand as well and just let it hang and stretch for about 5 minutes straight. Repeat with the other arm. Do a total of 4 sets per day spread out about 2-3 hours per set.

Secondly, go see a chiropractor and get some traction therapy - this will help tremendously.

Thirdly, you need to make changes in what you are doing every day. This can be caused by sitting at a desk and typing or doing anything that has your shoulders pulled forward and not in the their normal neutral position. Just consciously try to keep your shoulders opened up and stretched properly.

As far as sleeping goes - you can try to spread out on the bed as much as possible and try to avoid side-sleeping even if it's the most comfortable.

This is possibly tendonitis but might be something completely different like a pinched nerve. First of all, I would advise heating the area for about 15 minutes, then stretching it very well (not to the point of pain, but to the point of relief and a good overall feeling). After that, take about 15 minutes of total rest, then apply ice for 30 minutes.

Repeat this process two or three times per day total.

During this time, avoid all weight training activity (take about 1 week off of the gym). After the 1 week, see if it's better. If not, you might want to see a chiropractor and ultimately a orthopedist.

Also if you feel any pain during the ice/heat/stretching, avoid whatever caused it. Try to keep the arm loose and unused, but not immobile.

1. For bulking there are two avenues - strength/power and size/volume. For strength/power, 1-5 reps. For Size/Volume, 8-12 reps.
2. For strength/power, approximately 4-5 exercises per muscle group 1x per week. For size/volume, 6-8 exercises per muscle group 2x per week.
3. A good split for strength/power would be - mon (chest/abs), tues (back/calves), weds (shoulders/abs), thurs (legs/calves), fri (arms/abs), sat (off), sun (off). For size/volume - mon (chest/bis/abs), tues (back/tris/calves), weds (shoulders/legs/traps), thurs (OFF), fri (chest/bis/abs), sat (back/tris/calves), sun (shoulders/legs/traps), mon (OFF)
4. Take about 25g whey protein pre-workout and about 40g whey protein post workout. The kind of protein you want is something like Optimum Nutrition Pro Complex Natural or NOW! 100% whey isolate.

Whats your thoughts on combining pure strength training on compound movements with accessory work in the 4sets of 8-12 rep range?

I need you're advice on this, Would this be overtraining if I do this split

Day1 Chest
Day 2 Back
Day 3 Shoulders/leg
Day 4 Arms/abs
Day 5 off
Day 6 repeat With chest..etc