Quote (TempoONE @ Sep 25 2012 11:19am)

When I'm doing the bent over under hand bb row and while still doing your 5x5 strength program

for maximum efficiency, is it correct if I explode up with the bb or do i take slow methodical movements?

Quote (Stealth @ Sep 26 2012 05:21pm)

I really appreciate this thread and the time you take to help us. 

Since last November my right knee has been hurting.  I used to run ~7 miles a day all on concrete.  I think that had something to do with it. 
The pain is not constant.  Its only sparked by certain movements/loads.  Once I hurt it though, it hurts for a few days then slowly goes away until whatever is injured is agitated again.

Just to give you an idea: running on a track hurts after a few miles but nothing horrible.  The next day is sore. I play hockey.  Skating, a more fluid low impact motion, does not hurt much at all unless I push off incorrectly.  I favor my knee skating slightly. 
If I do a squat motion with no weight though, I feel like my knee is about to explode.  A very sharp pain radiates throughout. 

I cant, or shouldnt, deadlift im sure.  I shouldn't squat.  I can hardly do wall sits, or frog leaps. 
So my question: What can my leg day look like?  Other than running, are there leg strengthening exercises I can do?  I don't think leg press is possible.  Maybe you recommend I stay off of it completely.  I just don't want to be one of those guys that workouts upper body only ya know...

Im sure I need to get an MRI and have it scoped or something.  But until then... maybe just calf raises/weighted leg lifts (kind of core but gotta take what I can get).

Sorry this is probably a bad question without a diagnosis.

Can I have a productive leg day still?

Quote (Gutah @ Sep 26 2012 06:16pm)

Want to see if you could build a workout  program for a friend of mine (girl).

Her goal is (nice thick legs) Muscular but not too much.

She's 21, 5'6, weights around 120ish..

A food program would also be convenient if you could. Thanks bro, would really appreciate it !

Quote (SKCRaynor @ Sep 27 2012 02:20pm)

Definitely a stabilizer and supporting muscle group issue.

Means your chest can't get bigger until you let the other muscle groups get stronger.

Focus harder on front/rear delts, lats, abs, back, and triceps. Train these 2x per week each, and give chest a 2-4 week break. When you start training chest again, keep up the high level of intensity with the previous muscle groups until they can get strong enough to support your chest.

Quote (lopelurag @ Sep 27 2012 02:54pm)

This actually makes alot of sense, since I've noticed my arms are a little shaky when doing flat bb bench

Front/rear delt lifts? I assume front/lateral raises, shrugs, ohp, behind the back bb shrugs?

I already do these twice a week:
Lats - widegrip pullups, widegrip lat pulldowns, db rows, tbar rows, deadlifts, db lat flys, cable rows
front/lateral raises, db ohp, db shrugs, arnold press
ezcurl tricep ext, db skullcrushers, seated cable tri's, cable rope tri's, dips, db pushbacks
I do core 3-4x a week intermixing different movements

Honestly don't know what I can add... got any suggestions?

Quote (IBlackIHIawk @ Sep 27 2012 05:22pm)

What is your opinion on creatine usage, and what kind do you recommend (or brand). I am not going to drink a "Mixed protein+creatine shake" since I already have a diet plan which includes protein shakes and I don't really like taking all of the extra shit in them.