very interesting, i'll definitely be looking into this. Thanks for the knowledge raynor, as always

yes. I recommend doing your creatine like this:

First off, I recommend using Optimum Micronized Creatine Monohydrate (this is made with Creapure which is excellent).

To use properly, do the following:


Loading Phase - When you first start using creatine, begin with a loading phase of 20g per day for 1 week - split into 4x 5g doses throughout the day mixed with 100% natural grape juice (or thrown in your protein shake).

Take 1x in morning, 1x pre-workout, 1x post-workout, and 1x pre-bedtime. If you do not workout, just take the 2 pre/post workout doses sometime during the middle of the day, spread apart a few hours.



After the Loading phase, move onto the regular dosing phase - 5g 1x per day or 2.5g 2x per day.

Take 1x 5g dose mixed in 100% natural grape juice pre or post workout. Alternatively, you can take 2.5g pre and 2.5g post workout also mixed in grape juice. Both ways work just fine.


Lastly, you will need to cycle on and off of creatine for maximum effectiveness. An example of a cycle would be 3 months on, 2 weeks off, begin loading again.

The cycling will differ for each person, but the above idea will help get you started.

I see, good luck in advance - I will definitely help you get squared away. You will want to use these which will help you lose fat and preserve muscle mass much faster than a simple 5x5 plan



http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247

Cutting Workout Routine


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466

anabolic cutting diet

shin splints are killing me when i play basketball

how to fix them

my friend benchs 315 and wants to beat our school record which is 370 what kind of supplements/protein and chest workouts should he do? thanks for all the help

Three ways:

1. Work through it until you build up the calcium in your shins from constant use/abuse.
2. Exercises - do a lot of reverse calf raises (lift your toes and keep your heel planted) do at least 15 sets of 10-12 reps 3x per week.
3. Use a shin splint brace which can be purchased online at a variety of retailers for cheap

for PURE bench press strength he needs to train the following:

Chest/Back/Tris

3x per week as a split each time.


Workout should look like this:


Chest - Bench Press (2 warmup sets followed up by 5 sets of 2-3 reps of the heaviest weight possible), DB Bench Press (3 sets of heaviest DB's possible for 5 reps), Incline Bench Press (3 sets of heaviest possible weight for 5 reps), Decline Bench Press (2 sets of heaviest possible weight for 2-3 reps)

Back - Bent Over BB Rows (4 sets of 6-8 reps), Seated Reverse Pec Deck Machine (4 sets of 6-8 reps isolating one arm at a time), Laying lawnmower DB rows (3 sets of 8-10 reps)

Tris - Burn out at the end of your workout with these: close-grip dips (3 sets of failure reps with heavy weight), standing kickbacks (3 sets of 8-10 reps heavy), and laying DB pullovers with a skullcrusher at the top (3 sets of 8-10 reps heavy weight)


Repeat this workout 3x per week and make sure to get at least 8-10 hrs of sleep per night.

On the other days, train abs ONLY for approximately 10-15 sets of heavy weight followed up by 5-10 sets of lighter weight until failure (do abs 2x per week)



Diet should be a solid bulk with approx 1.25g / protein per lb of bodyweight, a ton of complex carbs, and at least 60-80g of good fats per day.

His calories should be in the 5-6K range.


Make sure that post workout he gets 5g of creatine w/ grape juice followed up by a good protein shake, and then a big meal afterward.



He will definitely gain fat in this process, but this is part of the quest of a powerlifter, especially a bench presser who wants to gain abnormal strength in short time.

Just curious, shouldn't be be doing a full body workout with squat, deadlift... etc, these increase GH, which would lead to a greater increase in bench in addition to those exercises?

do you wear a belt when you do squats?

Hey raynor, the past few days ive been getting new stretch marks around my pec area and armpit area, and mid stomach, they actually kinda hurt/itch

Is this normal? or are those not stretch marks?

I have been losin weight so, idk