Hey there.


1. You must have overlooked the small tidbit about the 8-12 rep exercises. It says: "As for the 5x8-12, you will do moderately heavy weight for optimal burn and pump." - That means you will do a weight that is right for you in order to burn the muscles properly. You want somewhere in the area of 75% to start.

2. I would prefer that you do DB front raises and not plate front raises. I prefer to work each arm independently when possible for the smaller muscle groups.

3. I would also try to go up in weight with most exercises rather than do 5 sets of the same weight. Try to increase up by a small bit, say 2.5-5 lbs each set.

4. For your brother, give him this:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=379997654
4 day upper/lower split


He can do that for the first 3-6 months of lifting, then he can move onto something better.

Do you know who zyzz was? whats your opinion on him if u did, did u like him?

and have u ever thought about trying intermittent fasting 20/4 how do u think the affects would be as the hodge twins say its great with benefits such as
detoxification, fat loss, strength gain, energy gain

1. Zyzz was entertaining. I would not take this h&f advice. Consider how he lived and what he did, and we'll leave it at that.

2. Intermittent fasting does not offer "detoxification." If anyone tries to sell IF with "detoxification" in mind, that should be a red flag in an of itself. Your body does not "detoxify" itself in 20 hours, nor does it "retoxify" itself when it eats. There are much more complex forces at work than simply eating and not eating to detoxify your body of any harmful chemical byproducts.

3. Fat loss? Yes, IF does indeed help with fat loss - you are 100% right there. However Keto makes fat loss ever faster and more efficient. Technically you can lose fat eating only grapes. People would say "have you ever tried the grape diet??? I lost 50 lbs of fat eating nothing but grapes!!" Truth be told, it would work...but it's certainly not the most efficient or best way of doing it.

4. Strength gain on IF? Minimal. Compared to a hardcore bulking cycle, IF is totally useless with a calorie surplus. When your body is on fasted mode, it most certainly does not spare the necessary nutrients for muscle repair and growth as a constant state of being fed.

5. Energy Gain? This is partially true, and mostly psychological. When the body is low on energy (calories) the senses sharpen, and energy increases (initially) in order to assist the body in finding food. If one waits TOO long however, the opposite effect kicks in. I would generally not recommend more than 18/6 for IF if you wanted to try it. However I personally believe, and have seen first hand, that IF is not the catch-all answer for everything. It's a "easy-way" out for a lot of people who are concerned with fat gains during bulking cycles and would rather gain 2 lbs a year of lean mass and never go above 8% bf. The truth is, 10 lbs of lean mass per year, with a solid cutting cycle and you are good to go.

Hey raynor, I am having some trouble with my back atm.

I may or may not have lordosis, and a few weeks ago i was doing deadlifts and I think i was too lazy on the form and my lower back seems messd up right now.

i dont think my lower back is very flexible.

ive taken some time of lifting, what do u think i should do?

First of all, rest/ice are going to be important. Ice the lower back 4 times a day for 20 mins each time.

Stay out of the gym for at least a week. Take ibuprofen as necessary.

Thirdly, if the pain persists or gets worse in the coming days, see a doctor immediately.


Right now, I'm assuming you have a minor pull or sprain, which will go away in time.

Wear a belt next time, and pay attention to your form!!!

hey so i finished Day 1 of the hypertrophy plan and had a few questions:

1st) I was wondering why you put bis with chest // and tris with back? After doing bis / chest , my tris are sore as well.. which will make it difficult for tomorrow?
2) It took about 2 hours. Is that normal this workout / should I cut back on some of the exercises?
3) I currently don't take Arginine + Ornithine / ZMA / or extra BCAAS ( that arent in asssault / my creatine mix already) do you recommend going out and buying these as well?

Thank you!!!

what's the tempo I should be using with the 5x5 workout you provided?
thank you

1. I prefer to do opposite muscles on the same day to ensure a full-workout for both without pre-exhaustion.
2. 2 hours is about right for hypertrophy.
3. You don't have to buy these. Not a big issue.

I just looked for 10 minutes trying to find the page with all the stickies could some one post it for me

thanks in advance.

I personally like somewhere in the area of a 2 seconds down, 1/2 second hold, 2 seconds up, 1 second hold, repeat.