Quote (Hboy @ Jul 6 2014 10:26pm)

thx
yea I need to do it more, sometimes I don't do it on back days

how about my squat tho

http://www.youtube.com/watch?v=GrXPWcdyIHA

Quote (ForbiddenOath606 @ Jul 7 2014 07:27am)

Whats the mechanism for exercising promoting longevity?

Your metabolic activity gets huge during exercise.. isnt high metabolism kind of detrimental to longevity? Given that you produce tons of free radicals the higher your furnace burns, and higher metabolism = more cell division and given you only have so many isnt that bad?
And the damage and stress that exercise induces metabolically? And wears out quicker?

So with all that, how does it actually let you live longer?

Quote (leemyungbak @ Jul 7 2014 11:41am)

hey Raynor,

My friend introduced me to break dancing and it was super fun and I quickly became super passionate about it. I can do some nooby basic moves and freezes and my friend is impressed I got some freezes down so fast (probably because I have a strong core and upper body strength from working out).

I used to work out every day (one muscle group per day - like your 5x5 plan) and add some fast paced walks post work out. and also mixed in some HIITs (in the form of sprints) on the weekends or morning for fasted cardio. If i get into break dancing, I hear it is very intense on your body and I am scared of overtraining and injury. How can i fit this newly found hobby into my life safely, even if it means splitting up my works outs to every other day (or something like that)? And if it means lifting every other day as opposed to every business day, what that would like to make it work with my new hobby. - or even better do you know if i can do both every day?

Thanks so much.

Quote (leemyungbak @ Jul 7 2014 02:41pm)

hey Raynor,

My friend introduced me to break dancing and it was super fun and I quickly became super passionate about it. I can do some nooby basic moves and freezes and my friend is impressed I got some freezes down so fast (probably because I have a strong core and upper body strength from working out).

I used to work out every day (one muscle group per day - like your 5x5 plan) and add some fast paced walks post work out. and also mixed in some HIITs (in the form of sprints) on the weekends or morning for fasted cardio. If i get into break dancing, I hear it is very intense on your body and I am scared of overtraining and injury. How can i fit this newly found hobby into my life safely, even if it means splitting up my works outs to every other day (or something like that)? And if it means lifting every other day as opposed to every business day, what that would like to make it work with my new hobby. - or even better do you know if i can do both every day?

Thanks so much.

Quote (leemyungbak @ Jul 7 2014 03:31pm)

oh and would sipping on BCAA's during break dancing practice sessions help? I already sip during the lifting workouts...

Thanks again!

Quote (SKCRaynor @ 3 Jul 2014 09:39)

For you, given that you haven't been doing contest training, will need to modify this.

Assuming you need to do an EXTREME cut...

You will need to drink ONLY distilled water (about 1 gal a day), reduce your macros to the following:

40/20/40 (protein/carbs/fat). Strategically place carbs IMMEDIATELY post workout, and the next meal after that.

Do 30-45 minutes of fasted cardio each morning, take 5g of BCAA prior and 5g of BCAA immediately after. 20 minutes after completion start with a protein shake, and 1 medium banana (no other carbs until later after PWO)

Throughout the day, stick to lean meats and clean fats as well as green veggies.

For training, you will want to do a LOT of hypertrophy style exercises. Stick to the following:


Day 1 - Bis, Tris, Chest, Abs
Day 2 - Back, Legs, Shoulders, Calves
Day 3 - Repeat Day 1
Day 4 - Repeat Day 2

You can continue this process, but make sure ONE full day prior to going, you do NOT work out. During that day, begin the gradual dehydration process, and limit yourself to no more than 1/4 of a gallon of distilled water for the entire day.

Then the day of going, preferably the morning before, you begin by drinking only around 6-8 oz of distilled water. You will then do approximately 30-45 minutes of solid bodyweight exercises for pump, including pushups, situps, pullups, knee-raises, squats, and lunges. Then, you will carb up immediately after with simple carbs (at least 50-100g worth), but AVOID dairy and complex carbs (which both cause bloating) like the plague.

Right when you are done, you can drink another 4-6 oz of distilled water, and then get out there!

You then need to gradually resume a normal diet after that....start with NO MORE DISTILLED WATER (move back to spring, filtered, or tap). You can then resume normal eating afterwards.

Quote (Jam @ Jul 8 2014 01:31am)

what should I be eating the day prior too? day got cancelled for bad weather ahah, but yeah i had no idea what to eat before sleep and i was starving so i ate chicken

Quote (SKCRaynor @ Jul 7 2014 06:06pm)

You can continue to do it every day that you seek fit. I would not change your daily routine, but rather I would change your diet and sleep routine to accommodate. More sleep and more calories are required.

As far as the actual routine goes in general, you might want to avoid hypertrophy style workouts as these will contribute to microtears moreso than a standard strength routine. Too much tearing, including from the breakdancing, and you can have a greater chance of injury.





Yes BCAA's would help. Try 2-3g per 45-60 mins of exercise.

Quote (leemyungbak @ Jul 8 2014 02:17pm)

TLDR Version (i respect your time and thanks so much for the answers you have already provided me):

so basically to stop hypertrophy: stop 5x5 and do something like 4 sets of 10 with lighter weight, keeping the weight the same throughout all four sets?

regular version:

awesome thanks! in terms of hypertrophy style workouts. does this basically mean instead of 5 sets of 5 and increasing the weight progressively to 90% of max,

to do something like 4 sets of 10 with the same weights at about 60% of max?

if i am totally off, im not sure what hypertrophy style workouts look like. i googled it but it talked a lot about the definition and couldn't find an example of a routine. If this is the case where I am totally off, could you give me a sample routine?

this is a sample of what i currently do in terms of what work outs (and generally start light with more reps and work my way up to heavier weights and lower reps (or do 5x5) but both these approaches might be hypertrophy), ANYWAY i'm not sure so please fill in the x's for me to make it more standard:

M chest: flat bench, inc bench, dec bench, cable crosses (x sets of x at xx% intensity)
T back: deadlifts pull ups rows (x sets of x at xx% intensity)
W legs: squats, extensions, curls, calf raises (x sets of x at xx% intensity)
R shoulders: military press, shrugs, db press, flies (x sets of x at xx% intensity)
F arms; dips kickbacks, bar bell curls, concentrated curls (x sets of x at xx% intensity)

Quote (SKCRaynor @ Jul 8 2014 11:32am)

I would advise something like 12/10/8/6, 4 sets of each, increasing in weight.

Keep your existing routine, and just simplify by changing each exercise to 4 sets, starting with 12 reps and working down to 12/10/8/6.