Certified personal trainers, come and conversate. Or regular people, come and ask a question answered by someone with credentials. You can call me the educator (eddie for short) I work at 24hour fitness. I have 2 issa certs and my ACE cert. I am currently studying kinesiology at state.
side note: I believe bodybuilding is a science not an art. So treat it scientifically because it involves the human body.

By Anonymous on Saturday, September 11, 1999 - 03:25 am: Edit

well eddie can you recomend good exercises for quads. right now i do leg extentions, i have done lungs before, but it is a struggle. i have a bit of weight to lose about 10 lbs) and would like to build strenght in my legs without too much size.( i got that RCMP leg thing going on!) i am also doing squats( is it better to do them with a board under my heels?- it feel more stable this way) im a female if that matters. thanks!

By educator on Saturday, September 11, 1999 - 05:04 am: Edit

the answer will be long and be broken up into different catagories. thanks for the reply and spread the news about this message board so everyone in general can benefit

By educator on Saturday, September 11, 1999 - 05:32 am: Edit

Strength, Size, Endurance.
Contrary to belief, you cannot lift for definition. Muscle either grows or shinks but does not become more defined. You could make it defined by shedding the fat away with proper nutrition, supplementation, and cardiovascular/resistance workouts. Because in actuallity, all muscles are "ripped" it's just there is fat surrounding it for no one to see(ever see an anatomy chart? everyone looks like that if we were stripped of fat and skin). In order to be more defined without the added mass, one must lift for strength, not size (but in essence you can't have extra strenght and not have some type of growth, but it can be suppressed) 1-6 reps=size, 7-14 reps=strenght, 15+=endurance(barely anyone lifts for endur. only sport related athletes like rowers who need endur. for their backs becuase they use it for long periods of time.) For women, my personal opin.(this has no scientific backing, just my opinion) reps should be higher than what i explained just to be sure you don't grow too much mass. Number of sets should vary with experience. I can't tell you that much becuase I'm not there with you. I'm a personal trainer, not an online trainer. But if muscles feel dead then they feel dead. There is a such thing as overtraining. It's refered to as "the law of diminishing returns". Just remember do more sets with your bigger muscles and less sets with the smaller ones.

By educator on Saturday, September 11, 1999 - 06:05 am: Edit

Excercises
Did i hear right that you carry a knee brace? Well I am not a physical therapist, but i am thinking of getting an issa physcally limited cert. i think that deals with people with specific aches and pains and teaches proper rehabilitation.
SQUATS? It has been a good debate on this exerc. Most of the funny looking uncomfortable motions that what I call "hot shot meat heads" do, (i'm starting to believe that 95% of the people in this board are...) will work out a muscle. But there are three questions to be asked. 1) Does it use the bodies natural range of motion? 2) Does it effectively try to isolate the muscle (but a muscle can't be totally isolated, but again can be suppressed) and most important 3) Does the potential for growth exceed the potential for injury?
I feel that a lot of people perfrom squats incorrectly. They shoot their knees past their toes for one thing.(i could go on and on about proper form... but won't!) I suggest leg presses as the first exerc. for quads, you can fail in the middle of the set and be in a safe position to recover. but if you are hell bent on squats there is a machine in gyme that use the motion for squats and have ample padding for shoulders. it is roughly in a 45 degree angle and slides up and down at an angle(and again, easier if you fail or your knees give out) Keep doing leg ext. and remember to point your toes inward for better isolation. Do leg curls (hamstrings) People often ignore that muscle. It is part of your leg and compliments your quads. Remember do a warm up set before begining to work out a muscle. It should be super easy set of 10. EASY!!! Your energy shouldn't even feel depleted in any way. Stretch after a workout!!! It suppresses delayed onset muscle soreness. (the pain you get the next day) It is widely believed that you stretch before working out a muscle. Science will never back that up. 50 reasons here's 1. Why stretch muscle fiber when the object is to shorten muscle fiber when you lift?

By educator on Saturday, September 11, 1999 - 06:14 am: Edit

Programs
I'm not going to write a book so i change my mind on the specific long answers. But i hate advice that doesn't come with explanation. so switch up your program. Your body is meant to adapt. Eskimoes will think that 0 degree weather means putting on a tank top. So after a while you won't see results because your body has quickly adapted, plataues can be easily avoided (more like supressed, i love that word and i'm not sure if i'm using it correctly) if you force your body to adapt to quick change. Each program should last for a month or two. And even better advice... REST!!! even for a week or two even more. it rejuvinates your body and rest your nervous system. that's the best way to avoid plataues

By educator on Saturday, September 11, 1999 - 06:22 am: Edit

Education
eventhough adice from others is cheap and sometimes useful. you can easily subscribe to mags or buy books (i recommend weighttraining for dummies)don't feel discouraged to buy it, it really just explains everything in leymans terms, it doesn't mean your a dummy. If your into supplements, go to eas.com and Bill Philips(who i admire) is giving away free copies of his sport supplement review book. no gimmicks! Its retail value is $29.95 so cash in. And buy a stop watch it will benefit you in your rests between sets. it's amazing to see how 45 second rest feels like 2 seconds on your last set! Some people rest too much and muscles start to cool.

By educator on Saturday, September 11, 1999 - 06:29 am: Edit

THAT'S HOW LONG I EXPECT ANSWERS TO BE( TOWARDS PERSONAL TRAINERS, EXPLAIN THE SCIENCE!) E-MAIL ME IF YOU WANT TO, PLEASE NO HATE MAIL, PUT IT ON THE MESSAGE BOARD IF YOU WANT. "hog_u@yahoo.com" oh and get personal training. i'm not trying to plug anything but i feel it is a good way for education. (but i understand it is expensive, but 24hour fitness gladly gives complimentary PT's, ask if your gym can do that. ASK them questions. my clients look at me as all knowing and never question my authority( I hate that, you don't learn)

By educator on Saturday, September 11, 1999 - 06:41 am: Edit

sorry for the long answers, you might get dicouraged. just mention if you want the short(no science just commands) or long version. E-MAIL me hog_u@yahoo.com

By Anonymous on Saturday, September 11, 1999 - 07:18 am: Edit

I am a pt and the advice you give is great. But i think on the part of rest you are implying that a period of rest should be taken after you finish a program or two during periodization. I doubt if you meant for people to rest a week or two after one day of working out. Rest 2-3 weeks after 3 months or more of continuous workout

By Reeko on Saturday, September 11, 1999 - 09:27 am: Edit

Yo eddie! shut up and stop trying to educate the world. i want another personal trainer to answer this. how come you trainers tell me not to workout my abs everyday. but the true hardcore bodybuilders with better 6 packs work it out everyday, twice at the most???

By Anonymous on Sunday, September 12, 1999 - 04:31 am: Edit

shut up. this board is bull shit

By educator on Monday, September 13, 1999 - 10:48 pm: Edit

WOW! I spend over 5,000 dollars on a sound education to get shut down buy a guy who i don't doubt benches and sqauts a ton but also probably has back problems and never seen results in ages. It's not his fault that he learned from other people with back problems asking them what muscle that excecise worked and they reply "I don't know but I feel it working my legs" Face it man, the first time you hit a gym, you started hanging on the nuts of whoever bounced the barbell off their chest the hardest. I could see how you can be so cocky. I don't doubt that you have seen results. Some people are just "easygainers". But jacking off can get you results. And I'm willing to bet that if you saw a hot shot meat head and asked him how did he get so big and he replied that it took 2 years of hard work and dedication of jacking off evey other minute, you would go straight home and jackoff evey other second. So am i right or am i right. Where did your info come from???

By Anonymous on Tuesday, September 14, 1999 - 06:30 am: Edit

I'm a 17 years old and want to develope a great peak in my biceps. What exercise do you recommend?

By peaked biceps on Thursday, September 16, 1999 - 07:21 pm: Edit

I find that the key to developing a great peak in
the biceps muscle is to masturbate daily. This is
a little known fact, but the short, fast
contractions of the bicep muscle during the
jerking motion will give you an enormous peak in
the biceps, as well as excellent forearm
development. Hope this h

By jerred Lanning on Friday, September 17, 1999 - 05:51 am: Edit

I am 155, 5'11", and 28 years old. The areas I
want to build right now are: Upper Back, Lower
Back, Lats, Upper and Lower Chest, and I want a
six pac. Just tell me what excercises to do, how
much and how often. I do not have access to an
incline bench by the way. So try and work around
that. Oh by the way... Bodybuilding is an art also
because art is what you have once you are
finished. I am a website developer and understand
that science plays a very big part but the rewards
are artistic. Anyways, thanks for any help.

By Anonymous on Friday, September 17, 1999 - 07:14 pm: Edit

Jerred - you're pretty skinny. The first thing u should do is start eating more - 5 times a day - good quality foods, try 800 calories/meal. Some 'meals' can consist of protein drinks etc...
You want to build your upperbody. U should work on your legs too, once a week...
But to build the upper body stick to basic movements for a good year - bench press and rowing exercises.

By Jerred Lanning on Monday, September 20, 1999 - 01:20 am: Edit

Anonymous, thanks for the advice although I have
found out that "skinny" people have a better
chance at getting cut than larger people. Again my
question was in what specific upper body
excersises I can work on. 155lbs is a good weight
to start off with. I do not want to be over
170lbs, maybe 175lbs at the most. I like lean
muscular builds! My eating habits are quite good
as I have much money to blow on eating out a
lot... Lots of Italian pastas, steaks, etc. I also
have protein drinks but do not want to take them
unless I am in the process of building muscle. I
do not want to have all that protein build in the
wrong direction. I worked out in college and have
a great shape to start with. If the certified guy
comes back to this post I would appreciate any
advice he has, thanks!

By educator on Monday, September 20, 1999 - 05:33 am: Edit

Jerred, your question is too questionable. I could go on and on in answering it. A question like that seems to be specific program oriented. Something a personal trainer could tell you up front. I understand that what I'm trying to do (even setting up a website) could be nothing higher than a online trainer. I could easily answer anything that applies to everybody. (ex:human body, nutrition, resistance training, cardio, supplements...) General questoins would be easier than specific ones.

By Jerred Lanning on Monday, September 20, 1999 - 09:14 am: Edit

Than simply put... You cannot answer my question.
In which case I will direct it towards someone who
can. Thanks!

By Patrick on Wednesday, September 22, 1999 - 04:12 am: Edit

Educator: I like the objective of this board and your willingness to help while others won't, so I am going to take advantage of it=]. I am 14, weigh 148, and am 5'10". I work out 3 times a week(I used to workout 4 times a week). Over the summer (2 months) i enrolled at an L.A. Fitness Executive club. During that time i have gained an incredible 15 lbs. But since i started school again and my growth came to an adrupt stop. I even lost 2 lbs. I noticed that the amount of food i ate was less than half of what i used to eat but i fixed that (and have to crap 3x a day).

Yet still my growth isnt spurting like it was, I would consider myself rather smart I am a year ahead in school, and educate myself in bodybuilding a lot. But despite my knowledge there is no explaination that can answer the sudden stop. I realize that there can be many possiblilties, i understand many concepts on bodybuilding so you dont have to explain the answers in detail... Well i thank you alot for your time. =]

Thx,
-Patrick

By Popeye on Friday, October 01, 1999 - 11:10 pm: Edit

Here's a few questions for personal trainers out there.

1) The only way my biceps grow are from ez bar curls & straight bar - 5lb increments on dumbells are just too much for me... problem: ez bar/ straight barbell curls really strain my wrists and I feel a slight pain in my forearms that never seems to go away. Any suggestions? I train biceps once a week...

2) After doing a set of 10 medium-speed reps of leg press (no help), my knee cramped up and I am still feeling it after a 2 week layoff from legs - my knee pops more than usual since the injury. I started taking creatine about a month ago, and I know it can cause cramping but this seems different... and I fully warmed up first too!! Plus, I didn't feel it until a few minutes AFTER the set...

3) I leg press as my main compound movement for legs because I just can't seem to get the squat down pat. Once I put any real weight on the bar, it hurts too much and my forearms go numb from holding it in place... I really want to squat though - any suggestions?

A little info about myself - I'm 25, have been lifting on and off for 8 years (probably 4 years worth of training during that time), am all natural, weigh 192 (includes water-weight gain from creatine) and just benched 295 x 3 (a 3 rep PR)...

By Educator on Saturday, October 02, 1999 - 01:13 am: Edit

Popeye, answering question one would be easy for me. But the rest of your questions would have to be asked by a Doctor. He will be able to find your legs' full range of motion without causing pain. After you find out, you can incorporate that to your excercises. I suggest a physical therapist, not a general doctor.

By Educator on Saturday, October 02, 1999 - 01:40 am: Edit

Biceps: Do me a favor and stand up with your arms to your side(body relaxed). Without forcing anything, twist your wrist so your Palms are facing forward. If you notice, your hands moved away from your side and created a slight slant, in the forearm, away from your body. This is known as your body's natural carry position. Keeping that relaxed slant, flex your biceps so your forearms are parallel to the floor. This is the only postion (for a straight bar) where your palms can be totally facing up without forcing your forearm muscle to keep it stable. Now try putting your hands close together(close grip) and face your palms straight up. You might not feel it now becuase there is no resistance but if you were carrying a straight bar, you would notice a bit of a strain on you wrists. Using the natural carrying position would put a little less emphasis on your wrists and isolate your biceps more. EZ curl bar would work your wrist no matter what. Here's an example. Flex your bicep fully with a position that looks like you are trying to touch your bicep with your pinky. (if you extend properly you would notice that it is the natural carrying postion, But dont extend) your bicep should feel fully contracted, now twist your wrist so your palms are roughly pointing toward your face. (if you extend slightly you would notice it is the position of the EZ curl bar, But dont extend) What happens to your biceps? they are not fully contracted. so in essnce, this wouls put less emphasis on biceps and more on your wrists (it would be more noticable if you applied resistance)

By popeye on Saturday, October 02, 1999 - 04:55 am: Edit

Educator,

Thanks for the tip - I just tried it and it makes a lot of sense - you're right about how the position takes the strain off the wrists. I was using an EZ bar because I thought the angle was what took the tension off... Tomorrow's biceps day so I'll try it with actual weights instead of free-air. I'll try dumping the EZ bar for a straight bar using the grip you prescribed and hopefully this will solve my problem.

By Anonymous on Sunday, October 03, 1999 - 01:28 am: Edit

whats your thoughts about roids if done mildly/correctly and you get check ups from doctors regulary, like blood screening, ect.

By Sufian on Sunday, October 24, 1999 - 03:29 pm: Edit

Hi i'm 18 and i just started weightlifting.I have a few question for you.
1)My friends suggest that i should take creatine.What is it?How does it work?and how should i use it?
2)I want to take protein supplement could you recommend what tpye should i take?

I weight at about 80 kg and most of that weight is fats

Thanks for taking time to answer my question.

By Anonymous on Monday, October 25, 1999 - 03:45 am: Edit

I would suggest you start doing some cardio first to trim off some of that fat before using any creatine. Do it in the morning on an empty stomach so your body uses the fat as fuel. You're young, you're still growing. You'll get all the creatine you need from red meats. Also watch your carb intake.

By the educator on Saturday, October 30, 1999 - 02:30 am: Edit

that is the worst advice i have ever heard. it would be a shame if you were a personal trainer.

By hardgainerOR on Monday, November 01, 1999 - 12:24 am: Edit

any advice for a hardgainer??? I am 43 yrs old, very fit and athletic.. However, I cannot get above a bench max of 220.. Looking to get stronger and some size... Unfortunately, due to a "real life schedule" I must do cardio work the same day after lifting... I work out now 4 days per week..Am I doing to much cardio with my strength workouts??? I supplement protein powder and 5gms of creatine before each workout... Any advice will be appreciated???

By Joseph on Monday, November 01, 1999 - 10:12 am: Edit

to the educator:
Do you have any advise for a beginner bodybuilder.
I'm 18 years old, 5'6, weigh 180 lbs. Bench over 225, squat 315, curl 140, I'm not really fat, but I want to be over 200 before the New Year.
I was thinking of taking creatine, what are your thoughts about that?
Also what are your credentials, I'm also interested in personal training.
Thanks for your time.

By The Edumacator on Monday, November 01, 1999 - 10:22 am: Edit

I think all Personal Trainers are just people too stupid to get real jobs!

By Anonymous on Monday, November 01, 1999 - 10:23 am: Edit

I agree with you there bed!

By Anonymous on Tuesday, November 02, 1999 - 04:15 am: Edit

huh? bed?

By The Edumacator on Tuesday, November 02, 1999 - 10:25 am: Edit

I am the Edumacator!
Ask me all of your training questions!
I will tell you the TRUTH!!
Not some shit someone who probably learned everything from a book tells you. He's probably never stepped foot in a gym!(educator my ass!)

By the educator on Thursday, November 04, 1999 - 01:51 am: Edit

here's questions that you can't answer.I told my client he was predominantly Fast twitch white muscle fiber. What does that mean? A client wanted to know all the names of the four quadricep muscles, what do i tell him? A client wanted to know why he felt a burn during resistance training. What excercise do i do when i want to work my rhomboid and serratus anterior?What is ATP-CP? What is PNF stretching? And finally, I want to find my target heart rate for burning fat, my resting heart rate is 68 and my age is 24. If you answered it i bet you had to look it up. I'll educate you and give you the real answers after you make a fool of yourself trying to do so.

By the educator on Thursday, November 04, 1999 - 01:56 am: Edit

I'm willing to bet that, eventhough you lift and probably lift a ton of weight, (1)you go and eat fast food everyday, (2)never do cardio, (3) get drunk twice a week... and still think your healthy as a horse. I bet you jock those world's strongest man guys, eventhough they have a gut that is probably bigger than your moms. Take a fitness assesment and find out what's really going on with your body, Mr. Clogged Arteries.

By the one and only educator on Thursday, November 04, 1999 - 02:00 am: Edit

Here's a challenge. For every question asked here, you give your version of the answer and i'll give mine. The person will choose which advice is right for him/her. I bet mine will be in more detail with explanation while you say "just do this."

By GRUNK on Friday, November 05, 1999 - 10:08 am: Edit

ME AM PLENTY SMART!!
ME LIFT PLENTY WEIGHT!
ME AM PLENTY STRONG!!
ME SMASH WEAKLING EDUCATOR!!
RAARRRHHH!

By FUNK on Saturday, November 06, 1999 - 09:24 am: Edit

Grunk eats spunk
Grunk is gay-punk
Me slam-dunk Grunk
Grunk is Sunk!!

By PUNK on Monday, November 08, 1999 - 04:47 am: Edit

PPPFFFFTTTTT!!!!
Ahhhh....I just farted!
mmmmm.....Protein farts!

By DRUNK on Monday, November 08, 1999 - 06:09 am: Edit

I *hic* used to be *hic* a personal trainer *hic*
Now i'm an *hic* alcholic. Urp!

By SKUNK on Tuesday, November 09, 1999 - 10:27 am: Edit

Peeeeeeeyeeeeewwwww!!!!!!
Who farted?
Oh wait, that's me!
My bad!

By TitanIron on Sunday, November 14, 1999 - 09:32 am: Edit

hey, You fuck heads that ridicuel people trying to give advice really ruin this message board. I'm talking about people like GrunkFunk,punk,drunk,skunk and the edumacator. Wich are probably all the same fag that thinks he's funny cuz he can rhyme. If you don't have a legit question or answer then just don't post anything at all please. Your wasting space on the board.

By TitanIron on Sunday, November 14, 1999 - 09:44 am: Edit

for the educator I've got a couple questions:1) I've been working out for 9months now,I'm 5'7 160lbs I've gone from 13in arms to 16.5 and curling 80lbs-140lbs also I've gone from benching 115lbs to 210. Are those decent gains? 2) those gains were from doing bulking (no more than 3-5 reps) I now want to start defining but I just can't seem to get good results, can you give me some tips ESPECCIALLY for inner chest and arms in general?3) I seem to be mainly endo-mesomorphic do you think with alot of hard work I could make it to at least 210lbs of solid muscle?

PS- on Nov 4, you ask one of the dumb asses what ATP is, its Adenosine Tri-Phosphate, the stuff that gives your mitochondria their energy, but what is the -CP?
Sorry if this messege is a little lengthy.

By the FUCKHEADS on Sunday, November 14, 1999 - 08:38 pm: Edit

TitanIron... SHUT THE HELL UP!!! YOU FUCKEN' LITTLE SHRIMP-ASS WEAKLING!!!!!!!

By the FUCKHEADS on Sunday, November 14, 1999 - 08:45 pm: Edit

P.S. TiteenieIron! You FITNESS FREAK!!! Go enter your 1ST Female fitness contest!!! You'd probably come in 2ND!!!!!!!!!!

By TitanIron on Sunday, November 14, 1999 - 09:25 pm: Edit

I'm glad you like your new name. Just grow up, If you were big enough to call me teenie and a shrimp ass weakling you wouldn't have a need to pick on me. The reason you are is because your not happy with your own flabby ass. If you don't have any decient advice to contribute to the message board, just don't post anything at all.

By the edumacator on Monday, November 15, 1999 - 04:51 am: Edit

Mr. Tit and Iron,
To answer your question:
For Inner Chest - Incline Cable Cross-Overs supersetted with 3 min. of masturbating. (1.5 min. per arm)
For Arms in General - Body Drags supersetted with 10 min. of masturbating. (5 min. per arm)
As for CP? That's "Cock Pump"
You should experience that fro masturbating.
Thank you for your questions.

By Roddy on Monday, November 15, 1999 - 05:21 am: Edit

the profound edumacator is right on the money with that shit, baby. I always ussse the cock pump method to enhance my masculinity. I'm bigger and better than any man and I will bend you over my knee if you don't think so. My meeat is mighty and massive. My butt is buff and beefy. See me pump my muscles up. See me get all big and erect. You aare excited by my display of beautifully perfect muscular domination. Suck it and see.

By the PROUD FUCKHEADS on Monday, November 15, 1999 - 05:26 am: Edit

I'm glad you like your new nickname neener neener neeeeeeeeeener??????!!! Grow up?!!! US??!!! Miss TiteenieIreney... Please ask for advice under the forum of WOMENS FITNESS okie dokie?!!! This is a forum for BODYBUILDERS!!! Yuh know...MEN!!!

By TitanIron on Monday, November 15, 1999 - 06:03 am: Edit

fags

By the PROUD FUCK HEADS on Monday, November 15, 1999 - 08:03 am: Edit

pussy

By Chris on Thursday, November 18, 1999 - 02:16 am: Edit

Does doing many reps with light weights really help get you toned? What would be the best program for increasing mass and stegnth and also definition at the same time Especially in triceps, biceps, and shoulders. I weigh about 140 and am 5'6. Looking to build more mass, stregnth, and definition. Would whey protein and creatine be a good supplement for helping to build muscle quickly?

By Bruce on Thursday, November 18, 1999 - 09:29 pm: Edit

Hey Chris, you really can't lift specifically for definition or mass or strength. Lifting increasingly heavier weights makes you stronger. As you get stronger, your muscles will get bigger. There is no way to make them bigger without gettting stronger. To get stronger, lift heavy weights with less reps and then eat a proper diet and get lots of rest. High reps with light weights may have some benefits, but they won't make you stronger. Muscle shape and definition is a factor of genetics. You can't change the shape or your muscles, only make them bigger. Definition comes from reducing your bodyfat.

For shoulders, I do military press and shoulder shrug. For biceps I do curls and triceps I do close grip bench. But there are many others to choose from. Just concentrate on a basic compound movement for the major muscle groups. You don't need to do 10 different dumbell lifts for your shoulders when military press will do. And make sure to lift heavy.

Can't comment on the supplements since I don't use them.

By Chris on Friday, November 19, 1999 - 03:45 am: Edit

When I go to the gym and work out, I usually run at least 4 laps, work: chest, shoulders, triceps, calves, and biceps all in one day. Spend about 2.5- 3 hours at the gym. I work out three times a week with this same routine. I do this because it is the best way i can insure to get a good workout in due to my busy schedeule. Is it better however, to work the different muscle groups on different Days? What are the benefits? ANd How many times a week should arms and chest be worked and Why? What is a good way to alternate, say between Mon-Fri?

By Bruce on Friday, November 19, 1999 - 08:19 pm: Edit

Chris, I think you are overtraining on the weights. In order to get stronger, you have to lift heavier and then rest. You may be able to get away with lifting three times a week for a little while, but as you start lifting heavier, you'll need to rest more or you won't give your muscles enough time to recover and grow and you'll eventually plateau or even get weaker.

Cut back to working each major muscle group once a week, you can split it up however you want for what works best for your schedule. In general, you usually want to work your trunk first and then your exremities. Pick one basic lift for each muscle group (you don't need to do 5 different dumbell lifts for your shoulders when one military press will do). Then start lifting heavier. There are many different programs for high intensity lifting. If you can't find any on the web, I'm sure your local bookstore will have some. In general, you will have to cut down on reps to lift heavier.

Also, most people would consider 2.5-3 hours in the gym way too much time for lifting weights, since that leads to overtraining. If you just do one basic lift for each muscle group and cut down the reps to lift heavier, this will drastically decrease the amount of time you spend in the gym, which will give you more time to do the other important things in life :-)

By Pahrumpguru on Friday, November 19, 1999 - 09:00 pm: Edit

Chris Bruce is right. You really should cut down on those marathon workouts. You see bodybuilding is all about correctly applied intensity. You must train hard but also smart. You must eat soundly too. I'd recommend staying with a three or four day workout plan and train a muscle group directly once evey 5-7 days. As far as training an hour or so is plenty of time. If you really want to back on the muscle hit those big muscle groups. Legs and back. I noticed your workout scheme is suited to building beach muscles but you don't want to look like an ostrich do you? I'd still do more than one shoulder excersise though maybe three. A press, some medial delt work, and rear delt work. Bruce is however right in telling you to work less total sets and hit the ones you do like an animal and you will grow. Also since your no longer living in the gym you will be able to grow mentally as well and in this sport mental strength is just as important as physical strenght. Best of luck in your training Chris. Once again Bruce you nailed this one correctly. Well done!!!

By Bruce on Friday, November 19, 1999 - 09:23 pm: Edit

Thanks for the compliment guru. I really like your last point about reducing time in the gym and being mentally fit. I almost never dread going to the gym to workout because I've had plenty of time to rest and do other things, so I'm refreshed and excited about my next workout. It is also tough to maintain a healthy relationship when all you do is work and then workout :-)

"bodybuilding is all about correctly applied intensity"

That is the best line I've read/heard so far. Mind if I use it in my sig file. I know this is starting to sound like a Guru love in, but you really know your stuff.

By Chris on Saturday, November 20, 1999 - 12:46 am: Edit

Thanks for the help guys, I really apreciate it. You hear so many different opinions on "how it should be done" from so many people it makes your head spin. You guys sound like you really know your stuff

By Pahrumpguru on Sunday, November 21, 1999 - 08:56 am: Edit

It is hard to say a definite how it should be done to for everyone. Since what may work for me may or may not work for you. As your routine should be desinged to perfect balance in your body. I see to many people who think bodybuilding is all about chest and bis. These are only two bodyparts and quit small in comparison to your legs or back.Thanks for the good words Bruce. You can use anything I say as I'm sure you will say something that will click with me and then I hope you'll return the favor.

By vick on Thursday, December 16, 1999 - 12:45 am: Edit

I am 17 6 0" and 170. I work out m-sat and then rest on Sunday. I work out between 60 and 90 minutes everyday. I am also taking creatine and whey protein. I get about 9 hours of sleep every day and eat pretty healthy. Am I overtraining? I am still getting bigger though.

By Anonymous on Thursday, December 16, 1999 - 01:15 am: Edit

It depends on how many times a week you are training each body part and at what intensity level. You can still get big and be overtraining. Overtraining will just minimize the growth progress. Sounds like you are very committed and working hard...keep it up. Just train smart and hard.

By Bruce on Thursday, December 16, 1999 - 08:36 pm: Edit

Anonymous has a good point, you can still get stronger and overtrain, but at some point the overtraining will catch up with you and you will cease to make progress. One thing to remember is that your muscles do not grow while you are lifting weights, they grow while you are resting. The amount of rest you need between workouts depends on the individual and on the intensity of the workout. In general, the heavier you lift, the more rest you need. I you don't get enough rest, you will not let your muscles grow to their potential, which is what anon above was referring to with minimizing the growth process.

Another thing to remember is that your whole body is involved in the recovery and growth process, not just the muscle group you are trying to isolate. So if you lift extremely heavy on your legs one day and then try to go in the next day and lift extremely heavy on your chest, you may find that you can't reach your maximum potential on the second day. This is due to the fact that your body is still recovering from the previous day's workout.

In general, if you aren't making progress each workout, you are probably overtraining and need more rest between workouts.

By anonymous on Thursday, December 16, 1999 - 10:37 pm: Edit

I work out a lot and my breasts are getting smaller and I wish not to have small boobs. What can I do?

By Anonymous on Thursday, December 16, 1999 - 11:33 pm: Edit

implants

By vick on Friday, December 17, 1999 - 12:32 am: Edit

vick again,
My workout schedule is as follows

Monday and Thursday- biceps and back
Tuesday and Friday- chest and triceps
Wednesday and Saturday- shoulders and legs

I work the entire day on Sunday so that is my rest day. It is mostly office work.
I work out hard but with medium-heavy weight. I want to get bulk so I do freeweights the first day of the particular muscle group. The second day I devote to cable workouts to get the cuts.

By the way, I have only been working out for about 5 months.

By vick on Friday, December 17, 1999 - 01:00 am: Edit

Vick here. I hate TRAPS the muscle group. I would really appreciate if someone could tell me what shoulder excercises I should do so that they are not worked out at all. I was unfortunately born with not too broad or wide shoulders. I want my shoulders to be big and bulky and very very wide.

I work them out twice a week for about 45 minutes each time.My schedule is:

day1-arnold presses day2-behind the neck press
around the worlds cable side raises
side raises cable front raises
front raises around the worlds

I do three sets of everything except both types of side raises which I do four sets.

What can I do so that I get really wide and look it. I know that the bigger your traps the narrower your shoulders look.

By anon on Friday, December 17, 1999 - 01:04 am: Edit

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By Anonymous on Friday, December 17, 1999 - 06:37 am: Edit

Vick, or anyone else, please explain how working out your traps will make your shoulders narrower. I love doing shoulder shrugs and like the look of big traps, but I don't think it makes my shoulders any narrower.

By Mike on Saturday, January 08, 2000 - 11:47 pm: Edit

How Many Times a week should each major muscle group be worked? I used to work each twice a week, now i cut down to once a week. Ex. Tues: Chest, Back, Biceps. Wed: Shulders, triceps, Legs. I feel like I should be doing more but someone recomended to keep it at once a week per muscle group.

By BadBoyLoy on Friday, January 14, 2000 - 02:13 am: Edit

Dear Mr.Educator /Readers,

What is the formula for gaining mass?
Mass= Intensity x Amino Acids x Recuperation??

I've been bodybuilding for just over a year now,
but when I look at my body I still consider myself a beginner.

Is it good to measure yourself with a tape measure?

and if for example I put the tape measure around my biceps/triceps how many millimetres approximately should I grow in one month.
I'm 17 ,5'8 ,62kg

By Educated on Saturday, January 29, 2000 - 06:23 am: Edit

K, educator. That is great, you have issa and
ace. Let's get scientific, for a sec...

full range of motion has nothing to do with
lifting other than, it promotes tissue damage and
causes mechanical disadvantage. That is, to your
muscles, 100lbs. is 100lbs., in any part of your
personal range of motion. Now, for a squat, why
risk knee injury by going through a ridiculously
long range, when you can make the muscle contract
in under three inches of space? Simple reason,
none. My dissertation [something you write for a
PhD :) ] was on the science of muscular
hypertrophy, at IU (Indiana University) School of
Medicine, in 1994. We proved that you do not need
full range, and that the only measure of
[muscular] output is the amount of weight lifted
over time. Then, we determined, that if you can
strongest-range 500lbs. on bench press, then you
will stimulate all of the type Ia, Ib, Ia, Ib,
gf....muscle fibers, without full range.
Strongest range nearly eliminates any hazard in
lifting, and produces a level of muscular work you
wil never imagine.

One way, is by how much ammonia is produced as a
byproduct, lactic acidosis, along with all of the
other bloodwork measures of nitrogen, carbon
dioxide, oxidization of free-floating minerals...

In one set of full range squats, say...25% your
strongest range, you will do 15
repetitions...well, then you have done
approximately 3.75x's the volumetric intensity of
One repatition in strongest range...then you are
not factoring, that WITHOUT the strongest range,
you cannot cause type IIb muscle fiber growth,
thus limiting, even if your full-range is very
powerful, to 60-75% of the same stimulation.

Not to mention a 99% greater likelihood of injury.

If I did 15 rep's in strongest range, I would,
thus, perform 91.25% more muscular work.
Full-range, then yields only 18.75% of what my
strong-range was.

This is determined by hypertrophy, hormone
release, blood-profiles, urine samples, and so
forth.


And, if you want to know why you don't need to
work out more than once ever month and a half,
ask, because I did research on that, my fourth
post-grad year (of five) going for my PhD.


Also, professional bodybuilders...either
genetically gifted, on Parabolan, Oxymetholone,
Dura Deca Bolin, THC (yes, it aids recovery times
and has a pro-metabolic efficacy), Gh, IGF-1,
Insulin, Sustanon, Test Cyp., Durabolin, BHT,
Nolvadex, Test. Depot T, Clenbuterol.....and so
forth, all bought, without prescription in Mexico,
and sold across the border from Puerto Vallarta or
any other tourist city.

If you work out your abs 6 days a week, then you
aren't using enough weights, or you are on one of
the above, or more, drugs.


If you have any further questions about t

By Educated on Saturday, January 29, 2000 - 06:26 am: Edit

bye the way, I don't bench press a ton, but I do
weigh 232 lbs., and have a power index of 62.91
for my calve

By edu on Saturday, January 29, 2000 - 06:37 am: Edit

sorry-
heller@medscape.com it
cut off my
message...anyhow- i admire your seeking education,
as this is pure science, no way around it. Bruce
had some good points, but remember, we cannot
generalize the amount of time to rest. Some
people may take more than a month to fully recover
and grow from EACH workout, even in full-range,
with heavy enough weights. Without drugs,
recovery times are as individual as fingerprint

By Anonymous on Saturday, January 29, 2000 - 07:41 am: Edit

workout once a month huh....never heard such bullshit....I workout 3 times a week and am doing just fine (Body for Life Program)....by the way do you actually think those contestants in the Body for Life Program would look that good lifting once a month or so?.....NO!

By Anonymous on Saturday, January 29, 2000 - 08:10 am: Edit

What's this body for life program I keep reading about? What exactly is it? And where can I get it?

By Anonymous on Saturday, January 29, 2000 - 08:35 am: Edit

go to

http://www.bodyforlife.com

and read about it their.....you can buy this book at any book store for a very reasonable price.....

By Anonymous on Saturday, January 29, 2000 - 08:37 am: Edit

Thank you!

By Anonymous on Saturday, January 29, 2000 - 08:50 am: Edit

no prob man

By Anon on Wednesday, February 23, 2000 - 12:16 am: Edit

Whoever says 1-6 reps = strength and 8-12 reps = mass or vice versa is full of shit!

By MASS DOCTOR on Wednesday, February 23, 2000 - 12:52 am: Edit

So, if thats thats the case, what do you do? Please teach us all how to train properly. Have thousands of trainers (including the pros) been training the wrong way for the last 60 years? Get a grip.

By The peoples trainer on Wednesday, February 23, 2000 - 03:54 am: Edit

Anon, answer MD's question. If you say that we are all full of %$#@, how do you train? If your going to throw out years of proven technique by saying its wrong, give your reasoning or dont bother posting.

By educated on Wednesday, February 23, 2000 - 06:29 am: Edit

Good you have a power index of 62.xxÉfor your
calves.

You weigh 232. better

BF%?


You would know that you cannot compare PI or PF,
because times and distances, even in strongest
range are individual, dependent on too many
personalized factors.

BTW- I was up to 235, and I just went on a BF%
reduction phase for 3 weeks, dependednt on how
well it works...my goal is 5% at 225-227. I
didn't take my BF before starting, and only know
what approx. % I would like to start building on,
again.

Maybe if people were more openminded...nevermind,
because too few people on here are.

La

By Rock n' ROll on Friday, March 03, 2000 - 05:51 am: Edit

you people are all a bunch of sacks. certified trainers, my arse. you don't know jack. any of you. I personally go to bodybuilding.com's message boards for all my needs. Pahrumpguru is more qulifiied than any of YOU

By TitanIron on Sunday, March 05, 2000 - 10:42 pm: Edit

Can someone tell me about gaba? I want some info from someone not trying to sell it. Also what about 20-hydroxyecdysone(the "anabolic" ingredient in Z-mass PM) if anyone could send me info,or a link to a place where I can get info I would greatly appreciate it. my adress is hottdime3@yahoo.com thanks.

By Anonymous ( - 152.163.197.181) on Friday, March 10, 2000 - 02:16 am: Edit

Look at you •••••• idiots arguing over the right way to train. You guys are •••••• morons.

By I might be your daddy ( - 209.255.50.137) on Friday, March 10, 2000 - 10:58 pm: Edit

Rock n' Roll is a dumb piece of shit! This isn't bodybuilding.com's message board? What a dumbfuck! I heard Rock n' Roll draws faces on his wiener and talks to his wiener like he does to people. What a pathetic little bitch he is!

By hardgainer ( - 171.222.116.75) on Tuesday, March 21, 2000 - 12:41 pm: Edit

Hey educated, what kind of excersises do you recomend for the triceps, and how fast should I expect results.

By Anonymous ( - 152.163.194.197) on Thursday, April 27, 2000 - 11:10 pm: Edit

Dear Eddie, I am looking to tone up for the summer and someone suggested circuit training for me. Do you have a good circuit training workout. I have been working fo=r a while so i feel like i can do an advanced workout. Thank you

By Darrell ( - 150.243.190.41) on Saturday, April 29, 2000 - 01:17 am: Edit

Well it appears that there are a bunch of adolescent people that have learned to surf the net. It really gets me that there are people out there that think posting "humorus" mesages is really helpful. If these stand-up lifters want to be funny, they should post elsewhere. Please leave this site for serious questions and answers. For some people this is the only place to turn and your form of "help" will only discourage them and deture them from even trying to inprove their health.

By TitanIron ( - 24.95.142.189) on Wednesday, July 05, 2000 - 09:03 am: Edit

Just ignore them

By john on Thursday, July 13, 2000 - 06:57 am: Edit

eddie i need u to help me please i weigh 140 lbs and 5`11 the problem is i cant gain weight i dont know if its not enough proten or what but i eat alot still no weight added on...i work in a max security prison here in south carolina so alittle weight added on to me couldnt hurt u know?but i want to get up to 175 or so...but i want the muscle to go with it...so if u could tell me what i need to take or eat and do to turn it into muscle i would really be thankful...reply in detail scientific it dont matter just in detail thanx john

By cathryn on Friday, July 28, 2000 - 09:10 am: Edit

ed, I'm 47 female 5'9" 165 lbs, I want to lose 10 to 15 pounds I need a good diet to follow day by day structured, I can't do this on my own, I lift 3 days a week and do cardio 3-5 times a week, I need to lose body fat and get on a good diet. All that talk of protein and carbs doesn't help me I need a book with a diet to follow or someone to tell me day by day what to eat and when, can you help me PLEASE, I really have tried everything and I em getting fed up from not knowing what to eat right email me Please cathryn

By Anonymous ( - 209.254.213.174) on Thursday, August 24, 2000 - 04:12 pm: Edit

Educator - I try to eat a 1500 calorie, 25-30 grams fat diet. I am currently 5'8" and 190 pounds. I want to lose 20 pounds in 4 months. I would say that I ride the bike at medium intensity for 30 minutes about 4 times a week for cardiovascular. I also try to play basketball about 2-3 times a week. I do strenght training about 3 days a week (not too tough, just to try and get firm)


with my current diet and exercise program, do you thik i can lose the 20 pounds in 4 months? that only a little more than one pound per week; i want to take things gradually

thank you very much for the help

By Anonymous ( - 209.254.213.174) on Thursday, August 24, 2000 - 04:19 pm: Edit

i have an imporatant abs question; if i do normal crunches, i can easily do 500 a day, however if i bring both my knees up and touch both my elbows to both my knees as i crunch up, i get an incredible burn; this way, i can only do about 4 sets of 50

if it hurts more, deos it mean it is more effectice?; doing 200 crunches with knees up hurts like shit while doing 500 normal crunches just gets me a little tired and takes up time

By abc ( - 194.203.20.74) on Thursday, September 21, 2000 - 07:57 am: Edit

wasup ppl, any body got proof that bodybuilding doesnt affec the height? ive heard military presses, barbell curling and ot her exercises while standing affect growth.pls advise

By fitforlife ( - 208.190.252.223) on Thursday, September 21, 2000 - 08:26 pm: Edit

Am J Sports Med 1987 Sep-Oct;15(5):483-9


Strength training for prepubescent males: is it safe?

Rians CB, Weltman A, Cahill BR, Janney CA, Tippett SR, Katch FI

Center for Sports Medicine and Health Fitness, Saint Francis Medical Center, Peoria, Illinois.

This study examined the safety of one type of strength training for prepubescent males. Eighteen males (average age, 8.3 +/- 1.2 years) participated in a 45 min/session, three session/week, 14 week supervised strength training program with an attendance rate of 91.5%. Concentric work was done almost exclusively. KinCom analysis showed significant strength gain in this group (P less than 0.05), while an age, sex, and activity matched control group did not gain strength. Safety was evaluated by injury surveillance, blood pressure and heart rate monitoring, scintigraphy, and creatine phosphokinase measurement. Effects on growth and development, flexibility, and motor performance were also investigated, as these are factors with an impact on sports injury occurrence. Results showed that in the short term, supervised concentric strength training results in a low injury rate and does not adversely affect bone, muscle, or epiphyses; nor does it adversely affect growth, development, flexibility, or motor performance. As the safety question is multifaceted, this should not lead to the conclusion that strength training for prepubescents is uniformly safe. Further research is needed.

By Anonymous ( - 63.68.123.253) on Friday, September 22, 2000 - 08:21 pm: Edit

What is the best Cortisal blocker. I am using Phosphatidylserine. How many times a day and much should I take of this. Is there anything else to take with it.

By John ( - 212.120.199.154) on Saturday, September 23, 2000 - 03:13 am: Edit

Phosphatidylserine (PS) belongs to a special category of fat-soluble substances called phospholipids, which are essential components of cell membranes. PS is found in high concentrations in the brain and may help preserve, or even improve, some aspects of mental functioning. Also very small amounts of PS are present in lecithin.
Now one of the best Cortisol blockers is "Cortistat-PS" from Champion Nutrition.
(lt contains also Phosphatidyl Choline, Phosphatidyl Ethanolamine, Phosphatidyl lnositol
Arginine Aspartate, Potassium Succinate, Quercetin and Feverfew).
Also another one good anti-cortisol product is "Phosphatidylserine Complex" from Twinlab.
You are taking 2 capsules 1-2 hours before you train, and 1 capsule at your non training days.

By G1 ( - 213.123.48.175) on Saturday, September 23, 2000 - 07:30 pm: Edit

Can I have an effective cardio workout with an exercise bike?????
or is it just not worth it.

By John ( - 212.120.200.150) on Sunday, September 24, 2000 - 06:21 am: Edit

Stationary bikes are better than nothing, but for me the no1 cardio exercise from the machines that you can find in gyms is the good old treadmill.

By domino ( - 209.179.130.108) on Friday, September 29, 2000 - 03:52 am: Edit

CAN I ORDER A PIZZA FROM THIS SITE?

By flame-on on Friday, October 06, 2000 - 02:13 am: Edit

yea im 5`11 155lbs i work out till im sore every other day letting my muscles repair on days off is that bad??? if so do u know another way to get bigger let me know...i just love the feeling..help me out

By John ( - 212.120.195.85) on Friday, October 06, 2000 - 06:06 am: Edit

Yes! Eat 5-6 good nutritional meals every day (seperated every 2-3 between them), train 3 times per week for no more than 1 hour, lift heavy (but always with a very good form), sleep at least 7-8 hours every night, and you will get bigger than you are now for sure!

By Jay on Saturday, January 13, 2001 - 08:25 am: Edit

Is it a requirement that you get certified to be a personal trainer? I have been lifting and dieting for three years, I started with a personal trainer and learned a lot, then through experimentation learned even more.I started out weighing 145lbs, and now I weigh 205, I consistantly gain 20lbs a year, and have trained several of my friends, and they have always been successful.
I'd like to become a personal trainer as a part time job (I'm in college) but I don't have the money to pay to become certified.
I've talked with a lot of certified trainers, and some of them have no experience and don't really have that much knowlege anyway.

By NJ on Saturday, February 17, 2001 - 12:37 am: Edit

I am in Northern New Jersey (West Orange) and am looking for a new personal trainer. I work out at the New York Sports Club (various locations), and have some equipment at home. I got tired of my old trainer (who was pretty good overall) because he was always late for appointments and checking out women in the gym. I don't want that again! I'm male, 39, and in pretty good shape -- defined, muscular - (not a huge bodybuilder tho). I want to get stronger and bigger - and need someone to push my limits. If you're a good experienced knowledgeable trainer who needs a client in my area, please contact me.

By Dorian ( - 38.26.141.160) on Saturday, February 17, 2001 - 04:39 am: Edit

To Jay, Yes to be certified is nice in order to get working, but... When you get certified it is only a peice of paper. I found that anything you learn will be discredited by way of new improvements. What they teach is old school and not the new stuff. so I would learn all I could and go to a gym and start helping people for free and get your name around and then tell them you are available for one on one training. This is how it works in the real world.If you do go to tschool be prepared to relearn once you are out.Trust me on this.Dorian

By NJ ( - 24.180.91.214) on Saturday, February 17, 2001 - 06:46 pm: Edit

I would NEVER trust a personal trainer who has no formal training. A trainer needs to know ALL about anatomy and exercise physiology to be effective. They also need a strong commitment to continuing education. Additionally, they need to know about how to work with and prevent work-out related injuries. A trainer without any training at all (and reading magazines and working out a lot doesn't cut it) is worthless. Many of the certification exams are pretty worthless as well. If I'm going to spend 50-60/hour for training services, that person better know his/her sh*t inside and out, be able to motivate and inspire me, and keep up on all the latest news and information.

By Dorian ( - 64.20.24.125) on Sunday, February 18, 2001 - 01:41 am: Edit

When I said learn all you can I did not mean the mags. I meant to understand and learn exercise and kinesiology, th eeffects of exercises and the possible problems that can and will occur. I do not reccomend a half ass to go into the gym after reading all the flex mags he can find and expect to train someone.I would also learn about nutrition I get alot of guys wanting me to write them a nutrition program and if you can't you won't get the bussiness. as for being certified again it is useless in my eyes, but that is only my opinion.
Dorian

By NJ ( - 24.180.91.214) on Sunday, February 18, 2001 - 04:00 am: Edit

I agree that a lot of certifications are hardly worth the paper they are printed on. However, it at least tells me that they have some level of understanding and commitment - not to mention the fact that it's required in some states. I'm sure there are some trainers out there who are fantastic who didn't have any formal training and aren't certified. Thery're an exception. I also know a lot of highly certified, degreed trainers who are worthless. It's all about the individual, but I think a good foundation of education is necessary.

By Dorian ( - 38.26.141.120) on Sunday, February 18, 2001 - 05:04 am: Edit

I agree with everything you just stated.
:-) Dorian

By fitforlife ( - 64.123.119.155) on Monday, February 19, 2001 - 12:47 am: Edit

In most cases yes. I will NEVER get a CPT cetificate. Certified personal trainers are giving a bad rap. That's why I think a degree in something is better. After I complete my degree in exercise science, I will have more knowledge then any CPT will ever have. Of course I will get some certificates. One from the ISSA under Specialist in performance nutrition, and maybe one from ACSM. I was told at the gym I workout at, that you pay $300 and you go through 3 days of class, and can become a CPT. You do have to pass a test though. I was like what a bunch of BS. It might be cool to have it, but you wont get many jobs. It's like I told Dorian, these are required for my degree. Biology of aging, Intro to MicroBiology, Intro to Organismal Biology, and exercise physiology. On top
of those there is Stress Management, Foundation of PE, and sports, Personal, and community health, First aid, and CPR, Fitness activities/leadership, Anatomy and Physiology, Kinesiology, Care and prevention of injuries,
Concepts in exercise Prescription, and a couple more too.

A CPT won't have that kind of background. If someone wants good info, they need to talk to people with degrees like that, or exercise physiology, or any degree of that sort.

The reason I will be getting a couple of certificate is because a lot of careers in this field ask for them on top of the degree. And some even require a Masters degree.

I here CPT talk alot, and they sound so stupid. Hey, legs should be worked every day. Wow, thanks for the info. And then you pay them so much an hour for BS like that. 85-90% of the CPT will spill out BS to you, and hope you will listen. But a lot of us out there are smarter then this.

By Dorian ( - 64.20.21.67) on Monday, February 19, 2001 - 01:52 am: Edit

You are right fit, I hate to say this but I have a ISSA certification and you know what it is worth? Nothing! I read the articles earlier by the educator and he is a certified individual and I had to laugh. This guy saying shit that is Ridiculous. The problem is we stop learning because we are certified and we know it all. That my freind is bull shit! Come on this guy is living in the past.Half the stuff you are taught is not worth anything. Most are advocates of high carb and low to no fat with a little proetin in there. Hell I was taught that anything over 100 grams of protein a day can cause kidney failure, but gess what it was never proved to be so.I even went to a gym were no one knew me and acted like I had no idea what I was doing, a so called trainer come over and proceeded to explain the benefits of full body workouts 5 days a week and ....get this..... for 3 hours a night!!!So get what I am trying to say. Get the degrees and certification, but use an open mind and think about what you were taught because most of it will be useless.Dorian

By maddog ( - 216.209.147.169) on Thursday, March 01, 2001 - 08:34 am: Edit

hello, I know there is other message boards for this but all the answers are stupid and immature, I was just wondering if one of you personnal trainers would know the effects of drinking beer twords BB?

By Dorian ( - 38.26.142.123) on Thursday, March 01, 2001 - 08:10 pm: Edit

This is only my opinion on this subject so I will prbably get flamed over this. Beer is fine in moderation after a workout, it does contain carbs and unfortunately you will probably get drunk easier. I personally gave it up 10 years ago when I started this venture.Look at Arnie, it is said that his diet after working out was a couple of chickens and a six pack. So I guess it woulfdn't reall yhurt much, though I am sure it will hamper the senses and cause a relaxing effect.But If you must then you must.Dorian

By NZ_BOY ( - 203.167.247.214) on Friday, March 23, 2001 - 08:14 am: Edit

Hi there, I was reading my latest issue of flex magizine, and found that Jay Cutler and Markus Ruhl say that they dont believe in slow repetetions but they beleive in fast explosive reps. Ive done a alot of reading and Im confused now cos I thought slow controlled form was better.

Plz tell me which is beta.

Thanx alot.

NZ_BOY

By whino ( - 216.78.81.102) on Monday, April 09, 2001 - 09:15 am: Edit

i am 5'7 160 pounds 10 or 12% body fat and i am wanting get down 7% or so. what kind of diet should i go on. I am wanting to maintain as much muscle as possible.

By DeNiro on Acid ( - 63.22.66.115) on Monday, April 09, 2001 - 09:55 am: Edit

I want to address the issue of protein that Dorian brought up. Medical studies are numerous in which protein intake is correlated to kidney failure. However, there are many faults to the current studies.

--the studies are often done on Sprague-Dawley rats. The reason rats are used in experiments is because they have a short lifespan that represents a time-lapsed version of our 85 year lifespan. They age quickly and so drugs and other substances affect them much faster than they do us. This is why they are the entry level test subjects preceeding other animal trials. However, they exhibit certain characteristics that we do not share...and this information is withheld from the public! I'm not kidding.

--the other weakness to the studies is that they only use uninephrectomized (rats with one kidney removed) as well as rats with other pathologies. You see, the problem with a person or rat with a kidney problem is this: the kidneys are like aquarium filters for the body (very simple analogy). If they get clogged, they do not remove large molecule chemicals easily. Proteins are generally large molecule, so they are trapped easily in the meshwork of the collecting duct of the kidney. The more they collect, the more clogged they get. So to take an already kidney diseased rat and feed him more protein is a disaster waiting to happen! There have been very very few studies on healthy rats intake of protein. Ever wonder why?

--the last problem with the studies is that the proportion to intake is extremely high in rats compared with humans. Now to be honest, you cannot compare them to us...so those who say, "well a rat was fed the human equivalent of 300 pounds of protein" is not a fair comparison. There is a scale that is used to compare gross caloric intake with metabolic rate with other endocrine factors that must be accounted for...so to explain, we are not just 200 pound rats. They do not tell you how to do the conversions. Yet the principle applies: these rats are not fed supplemental protein, but often exclusive protein with only a few vitamins and minerals thrown in. I have seen one such study where rats were fed only protein and NOTHING ELSE, not even vitamins! And their subsequent rapid deaths were amazingly similar to that of gross vitamin deficiency! Yet the study went on to compare high protein intake with premature death.

I do not believe that a high protein diet is dangerous to an otherwise normal individual....even for extended periods of time. The research to the contrary is weak, flawed and contrived.

The only research that would apply is if a study had been conducted on rats given ample exercise with supplemental protein and diets high in healthy foods and adequate water intake.

So eat up and drink it up your protein if your kidneys are healthy.

By DorianHH ( - 38.26.142.248) on Tuesday, April 10, 2001 - 01:26 am: Edit

I guess if I worded it better and said maybe that the flawed evidence was nothing to concern yourself with. But thanks for clarifying what I should have said.
Same idea.
DorianHH