Recent content by proteus9

As someone working in the biomechanics / rehab field, I couldn't recommend this any more highly. Another recommendation would be Starting Strength by Mark Rippetoe - best coverage of bench, squat, deadlift, and clean I have ever seen (200 pages, 4 exercise - you do the math :D ) Nathan

O&G, I tested my T levels a few years back (I'm 35 now, was 29 at the time). Results came back low normal - 368ng/dL. (If I remember correctly normal is 200-1000 ng/DL). Assuming improved diet and actually working out ;) I think I can get this to 400ng/dL. Is that too low for decent gains...

Anyone have any links to charts that list various strength levels for given bodyweights? I'm looking for kind of a "good, fair, poor" rating on a variety of lifts - bench, squat, dead, clean, snatch, etc. maybe based on bodyweight.... Any ideas? Nathan

I voted clustering for the reasons stated by Bryan and Dan. Nathan

Thanks Dan. I am using a circuit of 2-3 sets of high reps (20-30) per set after my "heavy lifting clusters" to hit the erk 1/2 side of things as well as give me some cardio benefit - it takes about 20 minutes and gives me a sustained heart rate of about 130. I detest regular cardio...

Any particular reason 15 reps are used for the "burn sets" that stimulate erk 1/2? Any reason against using 20-30 rep sets? Given that the load is not the issue with erk1/2, I can't think of a reason, but I thought I'd ask the experts :D Nathan

I agree. However, a study by Homann (and recently corroborated by another who's name escapes me at the moment) 5-7 hours per week of exercise was associated with the highest level of satisfaction in personal appearance. I've found that this holds true for me as well. I use 5x week total body...

I'm staying out of the whole diet argument. As far as I can tell - meat = good, fruits/veggies = good, most grains = good (barring food allergy - gluten allergies suck). Anything else = edible, and the body can use it, but you may feel like crap. The whole organic debate? Last time I checked...

Lately with all I've learned from Vicious and dkm (by the way, great website Dan), I've moved my frequency to 4-5 times per week. I try to get 5 but some times life gets in the way and I only get 4. Cycles generally last 5-6 weeks as well. Nathan

I've been gone for a few weeks (my company actually expects me to work    how rude of them), and I return to find the thread in PDF form. Great job guys - all wisdom and knowledge in an easy to use format! I can now throw away the 110 page file I had before. Can't wait for the expansion...

A well deserved (and earned) accolade. Congratulations!

From Lyles board: and Elzi's comments: My science knowledge is weak (but thanks to you guys, improving  :) ), but is this correct?  I thought these so called pump-related factors had more of an effect on erk1/2. Comments, thoughts? Maybe I put too much emphasis on tension :D and not enough...

Congrats BIZ!

Thanks Dan! I tend to forget about erk1/2 and focus too musch on p38. I train as you do with clustering (set number of reps throughout cycle - sometimes slightly decreasing) but broke them up more. I see now the error of my ways early in the cycle. That's what I love about this board. Very...

DKM, Can you explain why this is? Because in the Customizing HST thread, this is pretty close to an exmple Vicious uses. Nathan