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I watched the extras on the Blade Trinity DVD the other night and it says that Ryan (2 guys a girl - Berg) was about 4% body fat when he finished the movie! I mean yeah the guy looks ripped and all but that cant be healthy can it? Apparently he'd do like 2 hours in the gym every day starting...

I read an earlier post about a couple spoons of vinegar before high-carbs to reduce bloating (if thats what it is). I definately bloat after 1/2 litre of milk with gainer!

Maybe try curls with an EZ bar or something and let the weaker arm take most of the load. As the arm strengthens up you can start to balance out the lift. Just a suggestion.

Thanks. I haven't been doing any "back" exercises other than lat and trap work so was thinging of incoporating some of that.

Hardgainer too. Was 141 now 160 after this cycle. Like baby said...u gotta get the kcals up or you wont see any growth. You sound like you're on track now though. Keep it up!

Finished a 7 week cycle (I messed up 1st week of 15s so I'm not counting that one) and I'm pretty happy with the results. (in inches) Neck: 15.5 (+.5) Bicep: 12.75 (+.75) Forearm: 11.25 (+.75) Chest: 40.5 (+1.5) Waist: 30 (+1) Hips: 37 (?) Thigh: 21.25 (+1.25) Calf: 13.5 (+.5) Weights gone up...

If you scroll to the Sample workout and I'd say just split the workout into 2.

You could start at 70% of the RM ... if its lower than the previous RM then you could start on that weight (ie repeat it) or go to an increment above that and repeat from there. So if you had like 1-2-3-4-5-6 on the first microcycle you could do 6-7-7-8-8-9 or 7-7-8-8-9-9 on the next microcycle...

Are you talking about 6 full WO's or 6 day split?

You could try doing things like tricep extensions and plain old curls. Squats for legs. There are plenty of exercises that you can do to avoid hitting your chest. Try www.exrx.net for some exercises

Could it be "Cinderblock Abs the Australian Way" (google for it). The only ones I found require you to pay for the PDF though...

Fausto...right on about the dips. My pecs have blown up since starting them in the 5s. However, my left pec is bigger than the right and I suspect its due to my form (I've noticed I push more on the left side than the right so I guess I'm hitting the left pec harder).

I've been doing 1 set on 15s, 2 on 10s and 3 on 5s. To avoid zig-zagging you could repeat weights. But yeah, it will be easier because your doing fewer reps for a similar weight. It'll get increasing difficult as you reach the 10rm.

RP - I'm the same as you. Was 141lbs (6'1") 5 weeks ago. Now I'm 156lbs. Trying to keep around 3300kcals or more a day so I'd say 2.5lbs a week is pretty good....especially for us hard gainers!

I don't know, but could it be the types of food you are eating? Like simple carbs when at rest etc as these are more useful during activity. I might be wrong but it may be helpful.

baby a - yeah I agree with you...on something like bench. I was more talking about single armed WO like hammer curls or something. It also depends on what RM is aswell. But yeah, we're basically saying the same thing.

Its killing me - the thought of not exercising for 2 weeks!! But it has to be done. Like Jester said..NO exercising (as far as lifting is concerned).

Creatine allows your muscle cells to store more water which in turn allows the cells to take in more of what they need (for want of a better explanation). Yes, creatine levels hit a max level (maximum saturation) but you want as much of the creatine absorbed as possible. Talking 5g doesn't mean...

You prolly want 5lb incs on small bodyparts (usually upper body) and 10lb incs on the larger (usually legs). Your smallest inc shouldnt normally be below 50% of your rep max.

if I do anything less than +500 a day I lose weight!