Quote (Mesonychid @ Jan 30 2011 02:34pm)

Btw, I do have a training related question.
On my current split (Mon: Chest, Tues: back, wed: rest, Thurs: bis/tris, Fri: legs/shoulders), I'm doing weighted dips (closer grip/elbows close to body) on arm day, would it hurt or be beneficial to also put them on chest day, but with a different grip in order to hit the chest harder?

Quote (SKCRaynor @ Jan 29 2011 03:49pm)

I recommend keeping up your EXISTING plan, but adding chest to another workout day (separated at least 2-3 days apart). So if your chest day was monday, you would hit it again on weds or thurs.

On that second day of chest, you are going to focus dramatically on the pump and hypertrophic training. Here is what you will do:


For every set, start out with lower weight and do a warm-up set of 15 reps. After the warm up set, grab some medium weight (what you can do for about 12 reps on your own). Do as many reps as you can, fail, hold the weights and go again until failure. Once you have failed the second time this is now the conclusion of SET 1. After set 1, set 2 will be the same fashion, but with heavier weight. You will then do a 3rd set with the same exact style (you should be around 4-5 reps now max). After the 3rd set, cut the weight in half, and go until failure (as many reps as you can - fail - and do it again). You will do these 4 total sets (plus the 1 warmup set).

Peform the following exercises using that method:


1. Bench Press
2. DB Flies (incline bench)
3. Cable Crossovers
4. Decline Bench DB Presses

that will be an extra 20 sets of chest added to a non chest day. If you keep this up, you will start building the chest to where you want it.

Quote (Hellzcom @ Jan 30 2011 07:06pm)

Hey there,

i was wondering what your feelings are on a plain jane buffalo sauce?
the one i had seen, was vinegar, cayanne peppers, and a couple other mix of spices.
no additives and the calories/other nutrition is very low in itself.
if its good.

i was thinking of adding it to chicken for flavor. or even a salad as a dressing with chicken.
or mix it in with stuff. if its good though.

Quote (Honestly @ Jan 30 2011 07:46pm)

epic thread

how does one stop smoking?

Quote (MegaVovaN @ Jan 30 2011 10:37pm)

Hey Raynor, noob question here:

I have a can of creatine sitting on my shelf. I was wondering what are the benefits of taking creatine?

and how much I should take per day?

I'm a beginner lifter, so idk if that matters. Also i heard about loading and unloading ... etc could you explain that to me as well?

Quote (SKCRaynor @ Nov 12 2010 10:56pm)

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.