Raynor, do you have any advice for doing pullups better?

I can hardly do 5, and I was thinking of just doing 5x5 with negatives. Should I aim for higher reps so that I can get used to the movement? I weigh 150 and my back is probably the weakest muscle on my body as of now.

can you go over what 8-12 reps means in the 5x5 plan? i've been doing 1 set of 8 reps, 1 set 9 reps, then 10 reps, 11 reps, and 12 reps. since theres 5 sets and the rep range is 5, it made the most sense to me at the time, but now i think that might not be correct...this would be a great addition to that beginner's guide you're working on too.

Yes they do, just very slowly unfortunately.

I would advise the MRI if you feel that the pain is really not getting any better. Surgery MIGHT be an option, but we'd have to see what's going on first.

Pictures (xrays, MRI, ctscan, etc) are all very important in determining internal injuries.

2 things. First off, I'd recommend you switch to Kre Alkalyn over mono. Kre Alkalyn requires much less to achieve the same effect and can be taken as capsules with water vs with juice.

Secondly, if you are going to use mono - use grape juice because of its high impact on insulin and low acidic profile. The insulin spike from the grape juice results in a better uptake and distribution of the creatine.

I would do the creatine + grape juice FIRST, then the shake about 10-15 mins after.

lol troll?

diet and exercise

Yes. Stop. lol

Your body recovers on its own - no need for anything extra.

Do you have access to a gym? If so, do lots of lat pulldowns with as heavy a weight as possible for the 5-8 rep area for 5-6 sets 2x per week. This is THE best way to get the pullup strength up.

Also focus on supporting exercises. Bicep curls, cable rows, t-bar rows, and so forth. Building a stronger back will make you more able to do pullups.

Secondly, if you DO NOT have a gym - then you will need to do pullups until failure and have someone help you negative the next few reps. If you do 5 on your own, try to do another 3 negatives. Repeat for 5 sets. Do this 2 times per week and gradually try to increase both the unassisted reps and the negative reps.

this might seem like a bad question :/
but if im trying work on my sprint speed what workouts/activities do you suggest ??

e/ i mean what would be fastest and most effective way

This post was edited by danayberhane on Jan 10 2012 11:53pm

Certainly - you have it a bit backwards...it would be like this...


set 1 - 12 reps
set 2 - 10 reps
set 3 - 10 reps
set 4 - 8 reps
set 5 - 8 reps

all sets should be done as heavy as possible that by the final rep you are near failure.

Never a bad question!

Anyway, to improve sprints you need strong legs trained explosively to build fast-twitch fibers and also assist with power and the dynamics of the sprint.

Repetition is also key - you need to do many sets of sprints in order to make your body start adapting itself towards bettering itself at this exercise.

Train legs at the gym ONCE a week. Do a good routine like this

Squats - 5x5
Lunges - 5x12
Leg Extensions - 5x8
Leg Curls - 5x10
Standing Calf Raises - 5x8-12
Donkey Calf Raises - 5x8-12

That works out to 30 sets. For all exercises, say a 5x12 - you are doing 5 sets of 12 reps with the MAXIMUM weight possible for those 12 reps. Meaning by the 12th rep you should be almost at muscular failure.


3 other days of the week, I want you doing sprints in this manner.


Day 1 - Sprints - 10 sets of 100 yard sprints. Go as fast and as hard as possible for each set. At the end of each set, take a 5 minute rest but stay warm by walking and stretching. Once you recover from each set, begin the next set going just as hard. Really push yourself.

Day 2 - OFF (upper body workouts are fine)

Day 3 - Sprints - Modified HIIT training. You will go for a light jog (maybe a 10 minute mile pace), and after jogging for about 2-3 minutes you will do an ALL OUT sprint for 30 seconds. When you hit 30 seconds, slow back down to a light jog or a walk if needed for another 2-3 minutes. Repeat this process until you have had 10 cycles of sprints.

Day 4 - OFF (upper body workouts are fine)

Day 5 - Sprints - 2 sets of 300 yard sprints. Go as fast as possible for 300 yards. At the end of 300 yards, break for 15 minutes. Take another sprint for 300 yards at the end of the break.

Day 6 - Leg workout Day (see above leg plan)

Day 7 - OFF (upper body workouts are fine)


Make sure to hydrate properly! For a strong athlete with a lot of cardio - 1.5 - 2 gals of water per day.

Also it would help to take Kre Alkalyn. Scifit Kre Alkalyn 1500 caps are good - take 2x pre workout, 2x post workout. On non-workout days take 2x in the morning and 2x before bed. Always take these with at least 12 oz of water.



Good luck!