well to switch a muscle on you have to lengthen it. so mine is three dimensional hamstring stretch driving with the foot then pelvis. by fact most conventional hamstring lifts(most conventional lifts) are counterintuitive.

Bulking and cutting after one another in short sessions is a waste of time. Just get strong and big while you are big and worry about how you look later.




Please stop posting in my thread unless you have a question.

My cut is about to come to an end in 2 weeks. Current macros are P: 40%, C: 40%, F: 20%.

My question is what is a suitable LEAN BULKING macro while minimizing fat gains as low as possible? I still want to be able to see my abs.

I need advice on shoulder pain. (not just to go get it checked out because while in the Army I seen the PA and he just prescribed me with Naproxen) It has been about 6-7 months since I injured it doing a shit ton of burpees with full kit/combat load on. My shoulder is constantly in a moderate amount of pain and when I try to lift when I think its feeling better it hurts pretty bad during chest and shoulder exercises. My shoulder is always making a clicking sound also. What do you recommend? Heat, cold, MRI lol? Thanks in advance John.

~Kyle

It depends on several things, like how fast your metabolism is, how hard you train, how often you train and if you work a manual labor job.

But basically, I'd shoot for around 1.5 G of protein 1.5-2 G of carbs and .30 G of fat, all per pound of body weight, unless you are a high BF % then use your LBM.

Watch how you look for two weeks at a time and if you are getting fat gains cut the calories down some, remember i you are getting stronger, you are getting bigger.
I'd also recommend not eating carbs and fats together, so meal 1-4 could be Protein/Carbs and 5/6 will be protein/fat.

Let me know if this helps or if you have any more questions, or have any more information to add.

Mr Belt! What's up man.

You should get it checked out by a doctor.










































On a serious note, do the stretch this guy is doing.
http://www.youtube.com/watch?v=Z4c95kosHes

I didn't listen to what he is saying, so just do the stretch and don't mind what hes saying. I'd recommend you doing 3 sets of 20 7 days a week. I have a shoulder problem my self and do them before bench and it helps a ton. Let me know if that helps you after about 1-2 weeks. Also do it before you workout that muscle group.

I would also recommend you doing contrasts of ice/heat on it. Cycle ice/heat for around 10 minutes each, 3 times as needed. Do it 3 times a day for a week with the broomstick stretch and see if it helps.
Pro tip: Get a tube sock and fill it with rice and tie it up, that is a great tool to use for the heat part of the stretch.

Let me know if you need anything else!

^ thanks John I will give your advice a try! I haven't been able to workout much though due to the pain. I'll completely take 2 weeks off and do the heat/cold and the stretching and let you know the status of my shoulder.

I'd be willing to bet in around 3 days you'll notice a significant difference, and after 1 you'll see its working.
If it doesn't, its time for the Doc.

Hi John, Around this time last year I came to Raynor asking for a workout routine when it comes to competitive swimming.
I don't swim for my college any longer but rather just do masters.

I have time to lift 3times a week (usually mon,wed,fri) and I usually swim 5days (mon-fri) with a casual swim on saturdays (sundays are rest days). I usually lift after my swim when I can and make sure I have a hearty lunch afterwards.

Raynor last year suggested doing 2 exercises per sets with reps of 10,8,5,3,1 (something very similar) with minimal rest in between (heavy weights)
I thought it was going alright but felt myself starting to get a bit dense for the water (I'm not sure if this is merely a placebo effect) and definitely felt my arms taking longer to complete each stroke.
So i ended up deviating from Raynor's workout and googled a bit looking at lighter weights but 15-20reps each. Somehow this didn't end up helping either. (I experimented with both routines approx 4-5months)

As far as I know, I'm a mesomorph and my diet consisted of about 3000-3300 calories a day at a 40/40/20 (more or less)

My main fitness goals are to improve my times, but as the same time I don't want to give up lifting

My current routine is
Back/bi/abs mon shoulders/legs wed chest/tri/abs Fri

I hope I'm not being ignorant in anyway and I really am trying to learn more. I know the basics of lifting but haven't really succeeded in finding a good routine that caters to my swims

This post was edited by Shekkie on Oct 28 2013 02:02am

Hey Mate!

I have 7 weeks between my next 2 meets.

1st meet December 7
2nd meet January 25

I was wondering what I should do as contest prep according to you.

Thanks.