You think it be fine to train for volume using 10x10 gvt. For rest of the month. Then deload and go back to strength.

That pump feels so good from 10x10 lol

This post was edited by 45sz on Feb 4 2012 12:19pm

Thank you very much man. So basically this will cause me to gain muscle mass, and eventually cut off excess fat or?

I'm only 17 years old and I got a few grey/white hairs alrdy. How come? And how to stop them coming?

Take 2 of them a day. One morning with food and one evening with food.

that's up to you.

you asked for more strength, so I gave you the heads up on that.

if you want to continue gvt, go right ahead lol.

yes, exactly

19 yrs. old
5'8" 155 lbs
no health probs, except bad knee(possible torn meniscus) but i can do squats through them
my goal is to get functionally stronger and an increased workload(ex. making carrying a ruck all day easier), idc about my 1 rep maxes. id also like to put on some size along the way but getting strong is most important.
i am relatively weak atm. no accurate maxes atm but i can bp 135 3x5 no prob

mini-band glute activation

hang snatch/hang clean(switch each workout)

done in quad sets. mostly 3x5

db bench press
pull-up
atg squat
paloff press

db overhead press
bb inverted row
hex bar deadlift
plank on ball

i will do lunges in place of squat+deadlift when short on time or just to mix things up
i will also throw in glute bridges from time to time

airdyne tabata/treadmill tabata/distance work

stretch cool-down

orange triad
now fish-oil
scifit kre-alkalyn(pwo)
on whey(2 scoops pwo)
now dextrose(1 scoop pwo)
local brand bcaa(1 scoop intra w/ gatorade and 1 scoop post)

my questions

1)is flax-seed oil a better option than fish-oil

2)what do current studies say about kre-alkalyn vs mono creatine

3)how much dextrose should i mix in w. my pwo shake(keep in mind size)

4)should someone my size be taking 2 scoops or 1 scoop of whey pwo

5)should someone my age be taking zma

6)any other supplements that i can take to speed up my progress/make me feel better throughout the day, without withdrawal effects

7)what rep schemes have worked for you to get your o-lifts up

8)is there a cheaper, but more effective or as effective multi

In your cutting advice you wrote this:

"Each exercise will be performed in the way of 5 total sets....1st set being a warmup set, 2nd set jumping to 80% of weight and then failure, drop 20% off of that and go until failure, drop 20% off that and go till failure, and drop a final 20% off and go until failure for a total of 5 sets. Take no more than 12-15 seconds rest between sets....the less rest the better. Do plenty of FORCED REPS...negatives....and breakdowns. You are working until total muscular destruction. "

I'm unsure of what you exactly mean by this, take this for example:

Set 1: 100lbs (just using 100 as it's an easy number to work with)
set 2: 80%: 80lbs
set 3: 60%
set 4: 40%
set 5: 20%??

Is this what you meant? I think it'd take super long to go to failure doing 20% of the first workout, would it not? Or (most likely) am I misinterpreting it?

Great, thanks man I'll definitely try this out then. One more quick question though, a friend and I are going to hike for like a month straight soon, an with our budget we'll probably be eating around 1600 calories a day Would this really screw me up if I plan to do what you told me after? Should I hold off on the hike? Or will it actually benefit me in a way?

1. You need a complete omega profile. Try NOW! Super Omega 3-6-9 instead of just the fish oil. It has everything.

2. Kre Alkalyn has been shown to be superior to plain creatine monohyrdate. It shows improved vo2 max amongst runners/endurance athletes, the same strength increases as monohydrate, lower water retention, no loading phase necessary, and more convenient obviously.

3. For your PWO shake, you only need maybe 20g of dextrose to replenish some glycogen. I don't think you've lost THAT much glycogen given that you are not in caloric deficit mode.

4. 1.5 scoops of whey would be more accurate. You want about 30-35g protein PWO.

5. ZMA, yes. Take 3 pills before bed every night.

6. Try GAT Jet Fuel to give you a good energy boost throughout the day without any crash. Also you can just try plain black coffee if you want to save some money.

7. For improving lifts, you want to try a 5x5 approach. Refer here:: http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636

8. NOW! Adam is not AS good as Orange Triad, but it's clearly the 2nd place winner. Go for it if you want to save some cash.