I am currently doing 5 days split :
Mon/Thursday : Chest/tri
Tuesday /Friday: Back/shoulders/bi
Wednesday : legs/abs

Is it better to hit the muscle twice a week like I am doing or should I go more like :
Mon : chest/ light tri
Tues : back/light bi
Wednesday : Legs/abs
Thursday : shoulders/traps
Friday : arms/abs
(6'/175lbs, been working out for a while)
Sometimes I wonder if I have enough rest or if I should just hit the muscles harder but less often?

can you link me to where you mentioned steps for a fortified immune system?

I recall lots of vit c, water and fish oil

This post was edited by TempoONE on Jan 30 2013 12:45am

Ray would you mind telling me your GPA, mcat, & number of volunteer and shadowing hours you did upon being accepted to med school?

http://forums.d2jsp.org/topic.php?t=21269614&p=309974186
Immune System

read some posts on this forum that cardio is not necessary to lose bf%, but i always thought that cardio is the most efficient/best way to do so?

isn't that the whole point of cardio? lmk plz

The best way to find out would be to run the diet for 2 weeks. Weight in just at the beginning of the diet on the same scale, at the same time, under the same conditions. Then weight in a second time on the same day 2 weeks later and see if there is a change. In addition, waist measurements once every 2 weeks would be good.

I think you might be a bit too high on calories at ~20% bf and your stats, but it's worth a go.

If you stop taking it, you will just stop reaping the benefits of creatine, thus slower gains and less fullness.

I would deload once every few months for around a week, then jump back on it.

It can lead to additional strength gains through increased ROM.

I've heard anecdotal evidence that it also extends life, or at least QUALITY of life as you age. I am a huge proponent of general flexibility; not necessarily legs behind the head craziness - but you get the idea.

It can't HURT you to be flexible, but only help.

For squats, the best way to increase flexibility would be to practice with ZERO weight wearing no shoes.

Get into a squat position, go down as far as you can go (try for ATG). When you're at the bottom, HOLD IT for 10 second count, then bring it back up slowly, and repeat.

Actual stretches to try with regard to improving ROM for squats would be:


Standing AND seated Toe touches (knees only slightly bent), hamstring pulls, butterflies, backbends, and side/front leg lunges.

That depends....what particularly about your lungs are you looking to improve? Are we talking about a lung disease? Frequent smoker? Asthma? Something else?