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Ice massage? Ive never heard of it please explain how it works, sounds interesting.

I just went to the doctors today and he told me that I injured one of my bersa sacs and that it should clear up in a week or 2...THANK GOD. Ive been icing it all day every day and its gotten better well see if the doc was right in a week or 2 though. O what a relief I feel so much better...I...

Hello everyone, last friday I was wrestling with a friend when i felt and heard my shoulder pop and sort of grind (I still cringe whenever I talk about it). It wasn't as painful at the time but right after some movements cause a lot of pain and lifting anything...like a water bottle hurt like...

I just found OneMoreReps post about his 6x a week post, where most of my questions were answered. Sorry for the wasted topic :confused:

For my next cycle I wanted to see how I handle high frequency.  I am going to work full body (only 8 sets: squats, deads, dips, incline, pulls, bent over rows, military press, and shrugs) 7 times a week.  Looks like this... Sunday-Thursday are on days and on Friday I do a double day before...

O&G, how about your calves, do you do any work for them? You also make a good point about recruiting different fibers and I think I am going to change up my plan for that reason.  Ill throw in bent over rows, incline bench, and shrugs just to cover it all.

I am pretty set on using a big four style routine on my next cycle but I have a couple of questions.   If I use dips, pull ups, deads, squats, calf raises, and military presses, are my shoulders getting enough strain from the other exercises to cut it out of my workouts? Also, Im concerned about...

If I were you I would do skullcrushers, just like you said...more stretch.  Here's a quote from Vicious from the Customizing HSt thread (which I highly recommend you take a look at) on exercise selection to help you decide for yourself though. 1) Highest priority. You choose compound movements...

Just wanted to thank vicious for all the help.  Half way done with my 4 week cycle, I've started doing loaded stretches along with partials, static holds, pulses, and negatives (I love this kind of working out) and I've gained 8-10 lbs with awesome strength gains!!!  :) I was wondering if I...

I got my name from my pops who owned 2 gyms here in California. The name is Capitol City Health Club. Born and raised in a gym and dad was a bodybuilder 25 years ago...he was a monster...as you can guess also my idol

Ive actually heard a couple of solutions - taking a hot shower before bed is one suggested tip (something to do with altering body temp) and also Ive heard that taking ZMAs helps people sleep. Whats actually worked for me is sleeping in pajama pants and a thin t shirt (sounds odd but it actually...

would u recommend using 2 weeks of 5s then go 2 weeks of 5/negs, im going to a AM/PM split and my diet is going to be enormous with 2g/lb protein intake...Im not too concerned with putting on fat cause I know one usually doesn't come without the other when bulking ;) Im 18 and am used to heavy...

I was actually lucky enough to work out at a gym for free untill 2 or 3 months ago...my dad started one in sacramento called capitol city health clubs (there was actually 2 locations :) man was i spoiled) just closed down tho :confused:

Feels good to finally post a question and I wanted to give praise to those who answer all these q's. I'm spreading the word as fast as I can at school about hst and tons of people are interested! Im on my second cycle of hst and im going to try out a 4 week cycle...1 week of 10s, 1 of 5's, 2 of...