to break through a plateau you need to do hard negatives with a spotter.

jack up the weight to at least 120-140% (where 100% is your max) for example if your 1 rep max is 25 lbs, you will do 35 lbs for several negative reps with a spotter.

This applies to virtually all exercises. Do negatives at least twice a week for the particular exercise that you are hitting the wall on.

thanks a lot

gotta write about a diet tomorrow. just gonna talk about the pros and cons of a specific diet, i get to choose. i asked my instructor today, and it doesnt neccessarily have to be a weight LOSS diet, it can be a weight gain diet. do u know of any famous weight gain diets that i can refer?

serious question - were you laughed at in PL comps for your bench being only 50 pounds less than your deadlift/squat? i know i would hahah

This post was edited by ScreenameMsE516 on Mar 28 2010 03:33pm

Maybe you should post some pics and/or your lifts.

Maybe your credentials would also be appreciated.

Go elsewhere with your useless comments - trolls like you are not welcome in this sticky.


P.S. - please call Scott Mendelson or Gene Rychlak (if you actually know powerlifting you will know who they are) and tell them that you are laughing at their bench press being 100-200 pounds MORE than their squat/deadlift.

Every person has strong and weak points, not everyone has an infinitely strong set of knees or supporting spinal erectors in order to squat or deadlift as well as they can bench. Some people just have weak shoulders from genetics or injury and are unable to bench significantly despite strong deadlifts and squats. There is not "golden standard" of lift ratios - just a misconception that deadlifts/bench press/squats all are to maintain a specific distance from each other by inexperienced wannabe's like you.

You are truly laughable with comments like that. Enjoy your jealousy and insecurity as they will help you amount to nothing.

When should I start working on muscle?

I am doing a lot fat/cal diet paired with cardio to lose weight.
I went from 230 to 195. My goal is around 170-180.

Should I wait before I hit my goal weight before I switch from cardio to working on muscle?
My stomach still looks flabby so I was thinking maybe a combo of both?
I don't know, help please.

Hey there.

The best way to lose fat is to also do muscular training in addition to cardio.

Although it is hard to build muscle when you are also burning fat, it can be done if diet and exercise are performed properly.

Stick to a good strength routine 5 days a week, and do 30-45 minutes of cardio IMMEDIATELY AFTER each strength training session.

Make sure to buy some BCAA's (I recommend Optimum Nutrition BCAA 1000 caps) and take about 4 capsules every 45 mins (before/during/after) exercise.

is cytogainer worth the cost?

Im currently 6'0 - 162
Goal is to be at 180 ish

Obviously diet / working out are the most important, in which I think I got those down.

Was looking at cytogainer, I noticed you mentioned it earlier in one post to help bulking.

If so would I just take it as a post workout shake and before bed? And is it ok to mix peanut butter or like a banana into the shake for taste and additional protein?

Hey there.

Absolutely. I love the stuff and have recommended to it many people....cytosport should be paying me for all the business I've sent their way haha.

But seriously, great product. Take 1 in the morning and 1 post workout for best results.

Mix it with peanut butter, bananas, fruit, anything - just avoid milk because milk will take too long to digest post workout.