1. Do you think creatine may have long term bad effects (I think not, but some people are arguing :p)? Do you think I need to cycle it and why

2. Do you think deadlifting very heavy and doing 1 RMs often may have long term bad effects?

Thank you senor

This post was edited by Jam on Dec 24 2013 02:36am

thanks raynor for your previous reply.
another question.

moving to alberta to work on riggs, chances are im 20 days on 10 days off (work in camps)
not sure, but some camps have gyms, some dont.

none the less i want to maintain as much size and strength as possible.
none the less, any suggestions to help maximum the gym time i do get, and try and maintain my size.

i might only get 10-14 days a month to workout. rest im working.

hey raynor

my gym is closed till january 2nd. what exercises can i do at home to just not lose any mass

I'd do the pyramid for all compound lifts and stubborn accessories. For regular accessories, you can use whatever training works the best for you. You can try 21's, which are excellent!

There are NO known long term effects from creatine supplementation. Excessive creatine, however, can cause kidney and liver problems. Obviously, excessive would be somewhere in the area of 20-30g per day, for a very extended period of time (years).

With a loading phase and a simple 5g per day, you won't even need to do a cycle off. However, I personally advocate cycling off everything, even multivitamins periodically to give the body a "reset period." I've found that this works well for me.

I would cycle off creatine somewhere in the area of 1 week off for every 4 months on.


Deadlifting heavy and doing 1RM will NOT have any long term negative effects as long as you are eating, sleeping, hydrating, and supplementing properly.

Hey there.

Assuming you can't bring your own equipment, you need to stick to bodyweight exercises.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises


Make sure you are eating, sleeping, and hydrating sufficiently as well.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

I feel like my shoulders are working a little bit different, and they are hanging forward, if you understand what i mean.. It might be the shoulder blades that works seperately.. I have no idea.. But there's something "wrong" with my back/shoulders. Do you have any exercises that might elp to stabilize?


Can you help me with a new workout routine? I enjoy training 3 days every week, and i like few reps (4-8) best. I'd like to put on some mass as well as gaining strength..

I can do more reps for arms/shoulders, but for squat/deadlift/bench press, i like few rep

This post was edited by GameBox on Dec 25 2013 05:52am

thank you. one last question

stubborn accessories being like dumbbell chest press(inclinr) after compound flat? normal accessories being like flies?

Perform all large muscle group (chest/back/quads/hams) exercises in 5x5 format. For all other exercises, perform 8-10 reps of medium/heavy weight for 5 sets, going up in weight each set.


Day 1 (Chest/Tris) - Bench Press, Incline Bench Press, Decline Bench Press, Close-Grip Bench Press, Skullcrushers, Close-Grip Dips

Day 2 (Back/Bis) - Deadlifts, Bent Over BB rows or T-Bar Rows, Weighted Pull-ups or Lat Pulldowns, Olympic Bar Curls, E-Z Preacher Curls, Alternating DB Curls

Day 3 (Legs/Shoulders) - Squats, Leg Press, Calf Raises, Military Press, Front Raises, BB Shrugs


Granted this is for FUNCTIONALITY, not aesthetics.

I recommend that on all of these sets you perform each rep slowly and with control. Maintain good form, and avoid cheating unless you are trying to build more volume at the end of each set.

You MUST push yourself with these exercises. You are going to be going heavy and really cranking out each rep as if your life depends on it.



As far as your shoulders go, you will have to explain better. Is it just your posture you're talking about? Or is there some actual factual physiological issue going on?