2NR Bodybuilding/Fitness/Diet/ Elite Physique Seekers

[nervewrecker]

Guys who sit all day at a desk on work, how did you improve/maintain flexibility?

Looked for a gym that on the way home.

Very very convenient for me.

[DVSTT]

Happy New Year to all you soggy lifters and I hope you hit PRs with improved vascularity.

Same to you bro

[VexXx Dogg]

Where in trinidad does DEXA scanning for accurate bf %?
If I set a goal of 12%, I need a realistic baseline. The Omron just eh cutting it anymore.

[Dj_Bee]

Where in trinidad does DEXA scanning for accurate bf %?
If I set a goal of 12%, I need a realistic baseline. The Omron just eh cutting it anymore.

People actually do those stuff in Trini?

Anywhoos, where can I get a powerlifting shoe locally? Wanna try on a pair

[VexXx Dogg]

These guys might have it
dunno
https://www.facebook.com/pages/Gymwear- ... 88?fref=ts

[konartis]

awright, but you know how it can be juggling training with the demands of a little infant.
I'm lucky to get 3 days/week training, but those 3 days are hard. 30 min cardio + 1 - 1.5 hr weights each day. 30 sec between sets, 3 mins between major exercises to set up stations and grab some h2o

I'll def revisit my training plan and tighten up on my diet again. It's easy to make a cheat day into a cheatweekend and then let it bleed into the week.

thanks for the motivation brah.

Diet is the key for that xtra push to loose that final belly fat, add somthing to rev ur metabolism to keep burining fat

[Trini Hookah]

Guys who sit all day at a desk on work, how did you improve/maintain flexibility?

Looked for a gym that on the way home.

Very very convenient for me.

Lol wat

[nervewrecker]

Guys who sit all day at a desk on work, how did you improve/maintain flexibility?

Looked for a gym that on the way home.

Very very convenient for me.

Lol wat

I thought he meant find time / adjust schedule to suit.

I come to work early and by the time I get home with all the traffic I practically sat on my dear end all day.

Looked for somewhere with the least traffic on an alternate route on my way home.

[Conrad]

What size do you wear Dj_bee?

[DVSTT]

What you guys recommend for soreness post workout? Shoulders and biceps killing me from Fridays workout

[INHUMAN]

*not suitable for minors*

[Trini Hookah]

What you guys recommend for soreness post workout? Shoulders and biceps killing me from Fridays workout

Glutamine?

[konartis]

Streching an slow absorbing protein at nights

[DVSTT]

What you guys recommend for soreness post workout? Shoulders and biceps killing me from Fridays workout

Glutamine?

Streching an slow absorbing protein at nights

Will milk work as it contains mostly casein protein?

Also I only use the ON100% supplement taken at breakfast with oats and after workouts.

Also I take a multivitamin (wellman sport) and 1000mg vitamin C supplement.

Diet is mostly healthy food and lots of fruits (banana, Portugal and paw paw mainly) and veggies.

Is there something I'm missing? My aim to to gain some muscle mass but also lose some stomach fat and liberate the six pack beneath.

[Conrad]

Lots of bananas

[b18b_turbo]

What you guys recommend for soreness post workout? Shoulders and biceps killing me from Fridays workout

the ONLY answer is food and patience. And food does not mean supplements, it means solid food with a good amount of protein.

I never heard about sore shoulders though.....I know shoulders burn like crazy if you work them well, but never experienced soreness in them before.

slow release protein is a gimic, really something to gunk up your insides. Just a money making thing where they take the part of the milk remaining after manufacturing whey (which is quality) bottling it and giving it a fancy name then laugh at the stupid consumer. slow release just means its harder to break down and making you do more work and would just have more impurities in it which make it harder to digest.

truly good sources of slow digesting protein are fish and chicken breast. having a chicken breast before bed will give WAY more benefits than hitting a scoop of casein. like why spend money on whey and casein? its so stupid...... making you think that you need to buy this crap. then the blends....pointless....

Glutamine....... i find its just another fantasy supplement with no real place in your supplement stack. Big claims and what sort of delivery of results does it really provide? Glutamine is an amino acid, amino acids make up the protein molecule.....so what's the point of supplementing with part of the protein molecule?

JUST EAT FREAKING PROTEIN!!!

[Norton12005]

What you guys recommend for soreness post workout? Shoulders and biceps killing me from Fridays workout

Glutamine?

Streching an slow absorbing protein at nights

Will milk work as it contains mostly casein protein?

Also I only use the ON100% supplement taken at breakfast with oats and after workouts.

Also I take a multivitamin (wellman sport) and 1000mg vitamin C supplement.

Diet is mostly healthy food and lots of fruits (banana, Portugal and paw paw mainly) and veggies.

Is there something I'm missing? My aim to to gain some muscle mass but also lose some stomach fat and liberate the six pack beneath.

Soreness! Pop a cataflam tab..............Seems like you did a serious workout, keep it up, be sure to stretch and drink sufficient water.

[Norton12005]

Streching an slow absorbing protein at nights

Why use a slow absorbing protein at night? That's wrong! Time release/slow absorbing should be used during the day, unless you work at nights.....and sleep in the day....

[konartis]

You shud use a quick/medium absorbing protein during the day...slow at nights for the same reason u mentioned...it works slower and at night ur metabolic rate is slower, it absorbes slower so all night it goes into ur system....drinking it during the day makes no sense if ur hitting the gym hard...use whey for that its fast absorbing....casien is slower

[Conrad]

Eat sufficient food, rest and you'll recover.

DOMS isn't a gauge for hypertrophy or strength.

What exercises did you do? Sounds like some serious isolations.

[Norton12005]

Kon.........I don't think you got the protein concept accurate, do some more research....

[konartis]

Kon.........I don't think you got the protein concept accurate, do some more research....

Well i know everyone has their own thing...but thats what i do and it helps me and based on research...nothing is wrong with it

[Norton12005]

Kon.........I don't think you got the protein concept accurate, do some more research....

Well i know everyone has their own thing...but thats what i do and it helps me and based on research...nothing is wrong with it

Kool! Where you train?

[Norton12005]

What you guys recommend for soreness post workout? Shoulders and biceps killing me from Fridays workout

the ONLY answer is food and patience. And food does not mean supplements, it means solid food with a good amount of protein.

I never heard about sore shoulders though.....I know shoulders burn like crazy if you work them well, but never experienced soreness in them before.

slow release protein is a gimic, really something to gunk up your insides. Just a money making thing where they take the part of the milk remaining after manufacturing whey (which is quality) bottling it and giving it a fancy name then laugh at the stupid consumer. slow release just means its harder to break down and making you do more work and would just have more impurities in it which make it harder to digest.

truly good sources of slow digesting protein are fish and chicken breast. having a chicken breast before bed will give WAY more benefits than hitting a scoop of casein. like why spend money on whey and casein? its so stupid...... making you think that you need to buy this crap. then the blends....pointless....

Glutamine....... i find its just another fantasy supplement with no real place in your supplement stack. Big claims and what sort of delivery of results does it really provide? Glutamine is an amino acid, amino acids make up the protein molecule.....so what's the point of supplementing with part of the protein molecule?

JUST EAT FREAKING PROTEIN!!!

Agreed!

Glutamine don't belong in a supps stack, unless you are using advance gear, which I think gives stress, distress, mental fluctuations, physical distress symptoms then glut...can be prescribe.....for a specific purpose

[DVSTT]

Eat sufficient food, rest and you'll recover.

DOMS isn't a gauge for hypertrophy or strength.

What exercises did you do? Sounds like some serious isolations.

Shoulder press
Frontal raises
Lateral raises
Military press
Seated Dumbell shoulder press
Front plate raise.


Those for shoulders and for biceps
Dumbell curls
Bar curls
Hammer curls
Preacher curls
And an exercise a friend showed me to exhaust the biceps which involved going in a push up position and holding immediately after preachers.

Did 4-5 sets if each
Reps going 12 10 8 6 and if I did a 5th set 6 more reps.

[DVSTT]

Eat sufficient food, rest and you'll recover.

DOMS isn't a gauge for hypertrophy or strength.

What exercises did you do? Sounds like some serious isolations.

Shoulder press
Frontal raises
Lateral raises
Military press
Seated Dumbell shoulder press
Front plate raise.


Those for shoulders and for biceps
Dumbell curls
Bar curls
Hammer curls
Preacher curls
And an exercise a friend showed me to exhaust the biceps which involved going in a push up position and holding immediately after preachers.

Did 4-5 sets if each
Reps going 12 10 8 6 and if I did a 5th set 6 more reps.

My biceps are no longer sore but I still feel it in my shoulders granted not as much as yesterday.

[konartis]

you does have to take a rest sometimes too bro, dont kill it

[b18b_turbo]

Shoulder press
Frontal raises
Lateral raises
Military press
Seated Dumbell shoulder press
Front plate raise.


Those for shoulders and for biceps
Dumbell curls
Bar curls
Hammer curls
Preacher curls
And an exercise a friend showed me to exhaust the biceps which involved going in a push up position and holding immediately after preachers.

Did 4-5 sets if each
Reps going 12 10 8 6 and if I did a 5th set 6 more reps.

I think your problem is that your routines are too redundant. Doing different exercises inthe same routine 2 and 3 times that hit exactly the same part of the muscle. Like for shoulders, why do shoulder press, millitary press then seated dumbell shoulder press? and what is the difference from the "shoulder press" and millitary press and dumbell shoulder press? its not really counter productive but you can make much more use of those sets if planned with your anatomy in mind. Then you come and do frontal raises, then front plate raises.....these two also work the front deltoids just like all the shoulder presses. so you have targeted the front delts with much favor for 5 sets out of your 6......

same thing with the bicep routine.

an excellent shoulder routine that i found has worked really well is:

1) seated dumbell shrugs
2) lateral raises (4 sets x reps and dropset the weight by half for each set and do x reps e.g. 40lbs x 10 reps, drop to 20 lbs 10 reps)
3) 3 sets super heavy lateral raises (partials as far so you can move the weight without swinging) 60lbs up just to hit the deltoid belly and throw on that coconut.
4) military barbell press (bar touching base of neck and so not extend all the whey. pause at the top an dbottom of the rep)
5) arnols press or upright rows
6) seated dumbell frontal raises (cant go heavy here if you have proper form)



i dont have any biceps, so i cant say what bicep routine i like, hahahaha

[DVSTT]

Shoulder press
Frontal raises
Lateral raises
Military press
Seated Dumbell shoulder press
Front plate raise.


Those for shoulders and for biceps
Dumbell curls
Bar curls
Hammer curls
Preacher curls
And an exercise a friend showed me to exhaust the biceps which involved going in a push up position and holding immediately after preachers.

Did 4-5 sets if each
Reps going 12 10 8 6 and if I did a 5th set 6 more reps.

I think your problem is that your routines are too redundant. Doing different exercises inthe same routine 2 and 3 times that hit exactly the same part of the muscle. Like for shoulders, why do shoulder press, millitary press then seated dumbell shoulder press? and what is the difference from the "shoulder press" and millitary press and dumbell shoulder press? its not really counter productive but you can make much more use of those sets if planned with your anatomy in mind. Then you come and do frontal raises, then front plate raises.....these two also work the front deltoids just like all the shoulder presses. so you have targeted the front delts with much favor for 5 sets out of your 6......

same thing with the bicep routine.

an excellent shoulder routine that i found has worked really well is:

1) seated dumbell shrugs
2) lateral raises (4 sets x reps and dropset the weight by half for each set and do x reps e.g. 40lbs x 10 reps, drop to 20 lbs 10 reps)
3) 3 sets super heavy lateral raises (partials as far so you can move the weight without swinging) 60lbs up just to hit the deltoid belly and throw on that coconut.
4) military barbell press (bar touching base of neck and so not extend all the whey. pause at the top an dbottom of the rep)
5) arnols press or upright rows
6) seated dumbell frontal raises (cant go heavy here if you have proper form)



i dont have any biceps, so i cant say what bicep routine i like, hahahaha

Thanks bro. I'll use that next week. Any other routines you can recommend?

[DVSTT]

you does have to take a rest sometimes too bro, dont kill it

Yup a guy stopped me and advised me to take a 1 minute break between sets.
This noob life I live.