Hey Raynor,

I'm a 17 year old, and I used to lift pretty frequently until sports came around and then baseball.

I am almost 6 feet, and only weight 135. I have a few questions

- Recently, when I bench, my left arm seems to just "give out" and I can no longer bench for the rest of my workout, is there a reason for this? Is it common? Fixable?
- Is three days a week ( Mon, Wed, Fri) good enough to see improvements?
- How can I see the fastest improvements in my lifting ability? Any tricks?
- Any lifting plans of yours I can follow to see great improvements?

I usually work everything, as being strong overall is very important to me. I plan to join the Air Force after my Senior year!

Thank you !

Hi SKCRaynor, I've been following that 4-day-3-off upper and lower split and i've seen minor improvements in only about 3 weeks which is great. But what i was wondering is what happens if i don't take the 3 days off? Also, my personal priority is to burn fat as i'll be going on vacation for awhile, i won't be able to get back to the gym until september and i know i'm going to gain some weight for sure. What sort of routine/workout/whatever would be best for getting rid of fat? Thanks!

Mk, so I have bronkaid and 200 mg caps of caffeine, I should be taking 1 bronkaid cap and 1 caffeine cap 3 times a day (at least 4 hours apart) for ~4 weeks straight, right?
Also, is there anything I should stay clear of while on an EC stack? And how much cardio/what intensity should I be doing while on the stack?

Sup dood. Just got my Psyllium Husk Powder, gonna try it tonight when my daily fasting ends and can take it. Hoping for good results!
Question for ya, is going in the Sauna/Whirlpool/Hottub after a workout detrimental or beneficial or even just neutral? I am just curious if it soothes the muscles or anything like that. Cause me and some buddies usually jump in the whirlpool after a goodworkout for 15 mins or so.

Also, should I take it before/after breakfast?

it MIGHT be acid reflux...but it might be something much more complicated. Have you seen a doctor yet? If not, you absolutely need to before we go any further.

This is all you need my friend:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345094501
Hardgainer Diet and Exercise Guide


As for your left arm, that is somewhat normal in inexperienced lifters. It will correct itself over time. However if you start feeling pain - that's a different story.

This is the best for fat loss:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)


You can work out more than 4 on 3 off....just make sure to take at least 1 day off per week.

1. Correct.

2. Avoid taking any aspirin or alcoholic beverages.

3. Cardio should be HIIT or LISS and do at least 30-45 mins per day WITH regular workouts.

It can be helpful for muscle relaxation - but as far as recovery goes, it can actually hurt recovery by inflaming the area after a workout. The sauna or hot tub would be fine, as long as you ice yourself down afterwards in areas that were effected by the workout.