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  1. alpha

    Casein Protein

    You could always run a simple whey shake with added fat (if your daily caloric intake levels will allow). ON casein is good, True Nutrition has a build your own formula that you can mix and match flavors, proteins etc
  2. alpha

    Why do I only feel my pec minor in chest workouts?

    The odds that you are only hitting your pec minor are slim. If that were the case, you either need to learn to control your scap during the movement, bring up the strength of your serratus and even your lower traps because your pec minor is overworking. Changing the angle of your shoulder by...
    • alpha
    • Post #13
    • Forum: Training
  3. alpha

    advice

    There is no right answer here. Simple solution to your original question would be to split the days up in a different order, I'd put back/bi's between the shoulder and chest day. With that said, without an exact exercise split, no one can tell you if you are doing too much for your shoulders...
    • alpha
    • Post #2
    • Forum: Training
  4. alpha

    Slam Balls

    https://www.titan.fitness/search?q=wall+ball&lang=default
  5. alpha

    Strong Lifts

    Depends completely on your goals, how far out from a meet/comp you are and what you are actually trying to accomplish. Volume accumulation phases I tend to stick to slightly lower percentages with designated short rest periods to increase work capacity. Higher intensity (RPE not effort output)...
    • alpha
    • Post #6
    • Forum: Training
  6. alpha

    Are heart rate monitors worth it

    The answer to this question is all about the goals you are looking to achieve. If you are not trying to increase your vo2 max, become competitive in an endurance sport etc, then it really won't do much for your training. If you just want to buy it to check and compare your cardiac heart rate...
    • alpha
    • Post #7
    • Forum: Training
  7. alpha

    Best bars for squat, deadlift, and bench

    Okie for DL's, TPB or Wolfe for squatting, and Wolfe for benching.
  8. alpha

    push/pull vs. body-part specific

    BrotherIron hit the nail on the head. We can't tell you which programming philosophies will best suit you without knowing your exact goals.
    • alpha
    • Post #6
    • Forum: Training
  9. alpha

    elbow sleeve help

    Well, thats not entirely true. Doesn't matter how strong you are day of the meet if your suffering from severe tendonitis or tendonosis. Take it from someone who has competed for years, injury and pain reduction/prevention is and should be very high on the list. It can kill you the day of a meet...
  10. alpha

    elbow sleeve help

    You have to ask yourself what you hope to achieve by adding in an elbow sleeve. While they are all catagorized as the same piece of assistance equipment there are many different options to choose from that all offer different support. Some are designed with very little support in mind and more...
  11. alpha

    mountain dog philosophy, bis/chest

    You have to keep in mind that the philosophy of doing direct isolated hamstring work before your squats is priming a muscle group that is actually used during hip extension movements such as the squat. The bicep on the other hand doesn't correlate well in this this same scenario because it...
    • alpha
    • Post #6
    • Forum: Training
  12. alpha

    Monster Status

    I'd have to disagree strongly. The speed at which one can move a heavy object against gravity would by definition be ones relative power output. Power is much different than strength, although they are often confused. While most times they do go hand in hand, they differ greatly. I've never...
  13. alpha

    Straps or Not?

    odd, I have giant traps and never use straps. I've pulled 765 at 205lbs without them. Your logic is severely flawed.
    • alpha
    • Post #34
    • Forum: Training
  14. alpha

    Overhand vs Underhand chin ups

    Keep in mind that although people lump both a supinated grip and a pronated grip chin up/pull up into the same category, they are actually two very different movement patterns. Supinated grip = shoulder EXTENSION. While Pronated grip = Shoulder ADDUCTION. Arguments can be had all day on which...
    • alpha
    • Post #15
    • Forum: Training
  15. alpha

    Opinions on Personal Training Certification

    A lot of this depends on where you are in the country. If you plan to own your own gym it doesn't matter too much. Do some research on all the major ones NSCA, NASM, ACSM etc and see which one suits your needs. Like others have said it will come down to what you hope to get out of this. If you a...
  16. alpha

    Yoke technique

    Pushing against the uprights works for some, but not for everyone, some of the fastest guys in the world hold onto the crossmember. I'm sure the weight u used was more than your typical squat, so you were fighting to keep the bigger bar (which also sits higher on your traps than a regular...
  17. alpha

    Cutting Weight for the Meet

    I've found that 1 gallon/day loading phase is no where near enough for me. I've cut upwards of 22 pounds in 24 hours before with no noticeable strength loss using this method below. 5-7 days out minimum of 3 gallons a day salting as much as possible, even soy sauce by the tbsp. 2 days out - cut...
  18. alpha

    Single Lift Programming: Deadlift

    I had that in the beginning. I think less about rounding my upper back and more about relaxing my shoulders, which in turn makes my upper back round a bit. I do not engage my lats anymore before a pull. I lose too much speed and momentum off the floor. As soon as I stopped trying to lift with...
  19. alpha

    Single Lift Programming: Deadlift

    The rounded back DL has actually been around for a very long time. Most elite level strongman competitors have been doing this for years. By allowing the lifter to relax the shoulders it effectively decreases the full ROM to the lock out. Like most techniques, it does have its own set of draw...
  20. alpha

    Uneven muscles

    I don't think he's saying he has unilateral imbalances, I believe he worded his title wrong as the thread topic itself seems to me that he's saying he has no "lower chest". To that, i'd say to eat more and build more mass all over. Don't try and build mass in specific "lower" or "upper" of any...
    • alpha
    • Post #10
    • Forum: Training
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