TIP OF THE DAY:

Using freeweights rather than machines helps to strengthen the stabilizing support muscles for major exercises (such as squat, bench press, military press, deadlift, etc.) It is highly recommended to use freeweights rather than machines when doing these exercises, even if you have to go lighter and with less reps/sets. The overall benefit to using freeweights for the major exercises is astronomical. However, do not neglect machines! They can be very important for hitting particular parts of the muscle groups, building a good solid pump, and working on isolation. The key is variety - but for the basics of gaining strength and mass - always use freeweights when doing the major exercises.

when i do sit ups and any ab work i always pull muscles and it hurts so bad that i cant even stand up straight i have to stretch backwards bringing my head towards my back for like 4 mins before it goes away.. same thing happens to my calves when i do lots of cardio
whats wrong with meh

Sounds like two problems.

First off, your muscles need to be sufficiently warmed up and stretched out prior to using them

Secondly, you might be taking in too much sodium and/or not drinking enough water


The solutions -


1. Stretch for at least 5-10 mins before intense physical activity to get the muscles ready for work. In addition, to warm up, try doing a few light sets before moving on to the heavier working sets.

2. Drink at least 1 gal of water per day, and ensure that you do not take in more than 2,000mg of sodium per day (preferably balanced with 4,000 mg potassium, 2,000mg calcium, and 2,000mg magnesium)

Hey there!

I am planning on working out pretty hard at home during the summer, but my resources are a wee limited - I only own some dumbbells, a mat and hand support for push-ups. I can do the vast majority of planned exercises with those plus chairs and the suchlike, but I have no practical way of doing pull-ups (since I've got no bars), which is one of the most important exercises out there. Is there any way that I could simulate pull-ups by using dumbbells or other means?

Cheers!

Unfortunately no. But the simpliest way to do pullups is to purchase a pull-up bar for a mere $17.99 at sports authority and drill some holes into one of your door frames to mount it - or take the easy alternative and purchase the "iron gym" which costs between $20-$30 anywhere you go. Even with limited resources you should be able to scrounge up 20-30 bucks ;-)

you could also find a tree lol

true..sometimes ill climb my tree and go out on a limb and jump off and catch myself and start doing pullups i do a lil more than 10 until i almost hit failure then i gotta get myself back up onto the limb after im tired as hell it's a way of motivating myself to do more since if i fall ill break something it's a long fall onto a hill lulz

I have a question about creatine mono, is it true that you HAVE to cycle or else you begin to lose your strength after you stop taking it?
Or is it fine to just take like 5G a day pre-workout. Which would you suggest as the best way to use creatine?

Thanks!

This post was edited by Mesonychid on Jun 23 2009 03:28pm

Hey bro...just wanted to drop in and see how you're doing...hope everything is going well..In about 2 weeks(i hope) I will hopefully be able to help take some stress off you...I'l PM you when you get it clearned and tell you.

as with any supplement...it is best to cycle.

if using pure creatine monohydrate....the best way is as follows:


1. perform a loading phase for 5 days of roughly 20g creatine per day...split into 4 doses of 5 grams.

2. When taking the creatine monohydrate, mix it with a high glycemic juice like Grape or Apple juice.

3. After the 5th day of the loading phase, drop down to 5g per day pre or post workout (studies show that both pre and post workout creatine when mixed with high glycemic juice transport are equally beneficial)

4. After taking creatine at this rate for 3 months, take 1 week off, and then begin again with another loading phase.


This is the best method that I have found for myself and others...I would recommend that you try it as well.