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1  Getbig Main Boards / Gossip & Opinions / Re: Good gyms in Stavanger, Norway? on: March 06, 2014, 05:19:01 PM
Stavanger Fitness is pretty good and you can also check out Gym Norway - both very nice

Thank you. I will check those out. Hopefully I can get a short term rate worked out.
2  Getbig Main Boards / Gossip & Opinions / Good gyms in Stavanger, Norway? on: March 06, 2014, 01:41:11 PM
Going to be in Stavanger,Norway for 6 weeks. Any recommendations for a good gym.
3  Getbig Bodybuilding Boards / Training Q&A / Re: Globe Gripz Review on: March 03, 2014, 06:41:29 PM
Going to give these a try. Thanks for the write up!
4  Getbig Main Boards / Gossip & Opinions / Re: ford f150 eco boost on: February 21, 2014, 09:13:42 PM
Use one for work actually. Almost 50k on it, spends most of it's life hauling 4,500-5,000lb cars on top of a 1,500lb trailer. Not bad at all. Gets about 10-12mpg while pulling the load. I was skeptical of it at first but it ended up winning me over.  It's one thing to brag to your buddies how bad ass your truck looks or how much horsepower and torque it has, while using it as a commuter car. Putting the thing through actual work that a truck is meant for is a whole different story.
5  Getbig Main Boards / Gossip & Opinions / Re: Does adult life always keep finding new ways of sucking. on: February 10, 2014, 09:16:16 PM
As we grow as people and evolve our priorities change. One of the most important things in personal growth is to first and foremost be happy with YOU, without relying on outside sources for validation. Things and people around you may change but as long as you are happy and confident with who you are, problems and challenges that arise become workable.
6  Getbig Main Boards / Gossip & Opinions / Re: 6x6 Question on: February 06, 2014, 11:53:25 PM
The one in the picture is the Marauder. Different motor than the Crown Vic, nicer interior. The CrownVic/Grand Marquis/Town Car platform is one of the best and toughest ever designed in the auto industry.  It was actually used longer than the Model T platform.
7  Getbig Bodybuilding Boards / Training Q&A / Re: More frequency = better pumps on: January 26, 2014, 04:40:44 PM
Haven't noticed better pumps, but have seen better progress since I switched to 3 days a week full body type workouts. As BigRo mentioned I also noticed that it's easier to stay leaner training this way.
8  Getbig Bodybuilding Boards / Training Q&A / Re: Best Leg Workouts For a Natural? on: January 26, 2014, 04:37:27 PM
I have started doing single leg work several years ago , stuff like lunges, single leg squats, step ups, etc.. This has really helped in strength and leg development. Obviously I still do squats, deadlifts, and other traditional leg exercises, but I feel that adding in single leg work has really helped.
9  Getbig Bodybuilding Boards / Training Q&A / Re: Belt on: January 20, 2014, 12:38:53 AM
I can't agree with your rhetoric because it's based on the conclusion that you can lift more weight with a belt. I say if you do it's psychological.  The strongest and fastest men in the Iron sports are the Olympic lifters. They are allowed to use one. If it increased their lift they would use it. If a guy my weight can lift 400lbs over head from the floor with out a belt why am I using a belt to knock out reps in the deadlift with 400lbs?

I can say without a doubt that I can lift more with a belt. If I had to estimate, the difference is around 5-10% but closer to 5%. Is some of it psychological? Perhaps. But I do know that my lower back feels a lot more stable with the belt on especially if I am using weights around 90% of 1rm or taking a higher rep set to failure or very close to it.

I am not 100% sure if weight belts are even allowed in Olympic weightlifting. Weight belts also limit your movement to some degree which is not ideal especially in the starting positions of the snatch and the clean and jerk.

I don't consider a weight belt a necessity especially if the person does not feel like they get very much out of it. But if someone has used it and saw a benefit there is no reason why it shouldn't be used as a tool in training (not a crutch).
10  Getbig Bodybuilding Boards / Training Q&A / Re: Belt on: January 18, 2014, 03:19:10 PM
I use a weight belt. It's a simple Valeo leather belt that I bought ten years ago. I use it only when necessary and only for one exercise per workout. For example my last workout I did bent over rows, dips, and front squats. I used the belt only for my heaviest set of barbell rows and put it back in my gym bag.

IMO it is very important to get your midsection and lower back stronger without using a belt, but so is not limiting the weight that you can use on an exercise by not wearing one. So I pick my battles, I will pick one exercise per workout and really try to push the weights whether it's in the 8-12, 6-9, or 4-6 rep range and that is the only movement that the belt will be used for and only on my heaviest sets. Everything else no belt, no straps, no matter what the exercise is.

A weight belt is a great training tool that has been used for decades and I will continue to use it as such.
11  Getbig Bodybuilding Boards / Training Q&A / Re: top tips for sore shoulderd peoples trying to train the chest pecs on: December 23, 2013, 10:18:29 PM
Lots of great advice in this thread. In addition to what everyone has been contributing I would like to add some things that have worked for me.

Extreme wide grip (almost to the plates) bent over rows rowing to the upper chest area. You would be shocked how little weight you have to use at first. If you can't touch your upper chest with the bar the weight is too heavy. It really hits the rear delts/upper back area and I believe helps balance out the shoulder joint.

For squats, good mornings, any time you have the bar on your back don't get lazy with the grip. It's very easy to hold the bar really wide with a thumbless grip. Try to move your grip in as close as possible and close your thumbs around the bar and grip it tight. Overtime I have gotten lazy and didn't want to stretch out my shoulders when gripping the bar during  squatting. Last several months I have been pushing myself to grip the bar narrower (within reason). I think we all lose some flexibility/mobility in the shoulder/chest area after years of pressing, which contributes to eventual impingement once your joints can no longer function in the ROM they were inteded to.
12  Getbig Main Boards / Gossip & Opinions / Re: any mechanics here? on: December 12, 2013, 07:20:08 PM
Easiest thing to do is to take a sample of the transmission fluid.  Half of a white styrofoam coffee cup is plenty. Is it black and smell burnt?  Does it have evidence of coolant in it? Next pour some of it through a clean white rag, see what is filtered by the rag. If you see metal savings the trans will need to be rebuilt or replaced. If the fluid looks good, and there is no metal in it you may only need a valve body or possibly a solenid if it comes separate from the valve body.  

If you need a rebuild, be VERY careful where you take it. The cheapest option may cost you alot more down the road vs getting a new or a factory rebuilt unit.
13  Getbig Bodybuilding Boards / Training Q&A / Re: Routine help please on: December 07, 2013, 05:58:37 PM
Ummm let's see......

Big compound movements done in strength phase fashion, check.

Lighter compound movements with enough volume for hypertrophy, check.

Some direct muscle group work for possibly bringing up a bodypart, check.

I would say it looks good.

I am doing 3 days a week as well. My structure is a bit different ( a pull, a push, and a lower every workout) but the principle is very similar. I have done well with cycles of light,  medium, and heavy weeks training this way. Right now I am trying out a 5x5 application  that I came up with to drive up the main exercise of each workout. 
14  Getbig Main Boards / Gossip & Opinions / Re: NBA on: December 06, 2013, 12:46:05 AM
You read it here first. The Heat don't get out of the east this year.
15  Getbig Bodybuilding Boards / Training Q&A / Re: overhead shrug on: December 06, 2013, 12:06:04 AM
I was never a huge fan of shrugs. My traps grow from heavy deadlifts and rowing. BUT... this does not mean I never do them. My main problem  is ROM and how blurred it becomes as you go up in weight. You warm up and by the time you get to your work sets the ROM is cut in half and you hardly noticed it as you were warming up.

I have gotten results from shrugs from using straps and doing one heavy set of 8-12 reps with 405-455lbs, I have also gotten results from them doing 3 sets of 10 with 335lbs double overhand grip no straps. When I ditch the straps I can't go nearly as heavy but my ROM is better, when I put the straps on and use more weight I still feel the exercise in my traps despite the shorter ROM.

Next time I put shrugs into my routine I am going to experiment doing one heavy set of 6-10 reps without straps, then with the same weight on the bar do another set with straps for as many reps as possible. This way I don't go too heavy and use less ROM, and still get the benefit of not worrying about my grip and just going for max reps with straps on the second set.
16  Getbig Main Boards / Gossip & Opinions / Re: my update pic on: November 30, 2013, 05:30:28 PM
With all the bullshit that goes on in BB today you have a guy like Musclecenter staying above it and showing the brighter side of a very dark culture.

Thank you, and I wish you many more years of success.
17  Getbig Bodybuilding Boards / Training Q&A / Re: Thoughts on the sets across method on: November 30, 2013, 03:03:06 PM
It's a bit of a different way of approaching training. Today's BB approach tends to lean toward doing more exercises. I look at it a bit different.

The list of exercises is decreased but the attention given to each exercise is increased. The goal is to maximize the benefit of that particular exercise and after 12 weeks or so switch to another one. For example you might do close grip bench for your triceps for 12 weeks, and then switch to dips.

The goal to pick the most useful exercises for you that will produce the most results.

The other factor in this is total mechanical load (volume). Let's say you take your Incline Bench from 225x10 (2250lbs total) to 250x10 (2500lbs total) that's 250lb difference in total load.

With this method if you go from Incline Benching 225x8,6,5,5 (5,400lbs total) to 225x8,8,8,8 (7,200lbs total) that is a 1,800lb total difference in total load over the same four sets. There is much more load on the muscles with a good result producing exercise, with a decent weight, and without taking every set to failure.

18  Getbig Bodybuilding Boards / Training Q&A / Re: Thoughts on the sets across method on: November 30, 2013, 11:11:06 AM
I used this starting out as a teen. I tried revisiting it later, but due to muscle fiber types and fatigue factors, it would often go something like 10, 8, 6, 4.  The last set was less than half of the first! 

The key is to pick a weight that allows you to get the required reps on the first set without going to failure. Also to pay attention to the rest periods between sets, I like to stick to 2 min. on the bigger exercises and 1 min on isolation work.  Regardless there will be a drop off from set to set when you start out using a heavier weight. But eventually the sets that look like 8,6,5,5 end up looking like 8,8,8,8 and then you up the weight a little and do it again.

19  Getbig Bodybuilding Boards / Training Q&A / Re: Thoughts on the sets across method on: November 30, 2013, 10:57:54 AM

Those look good, I also liked the ring set that they had on their web site.
20  Getbig Bodybuilding Boards / Training Q&A / Re: "A bodybuilding workout is not an endurance contest." on: November 30, 2013, 10:55:34 AM
yeah agree there yev too,,,
Thanks guys.
21  Getbig Bodybuilding Boards / Training Q&A / Re: Thoughts on the sets across method on: November 29, 2013, 09:47:14 PM
I did this workout today. I'm training to get some strength back after doing a lot of running. I trained back and delts.

D ring pull ups 2 x max ( I use swivel handles attached to my chin bar. It's such a relieve for bad shoulders letting your hand move the direction they want to when chinning.
Low cable pulley rows 2 x 12
Dumbbell row off a bench 2 x 10
Reverse grip lat machine pulldowns 2 x 10

Dumbbell presses 2 x 8 (I really go as low as I can with these. No half reps)
Dumbbell laterals 2 x 10
One arm pulley laterals 1 x 10
Rear delt dumbbell laterals 2 x 10

Dead lifts 2 x 4 then 1 x 1
Barbell shrugs 2 x 10

Weighted back extensions 2 x 12
Weighted ab crunches 1 x 50

Workout took me 1:16 to do. Completely shot. When I get my strength back I'm going to utilize some volume and moderate weight. Now it's all out trying to do power bodybuilding. I hope I don't damage my old delicate body. Injuries are easy to get with age.

I will have to see if I can find a similar way for doing ring chin ups like you described. I used to have a set up like that at home when I did mainly BW exercises, ring chins and dips. Wonderful movements.
22  Getbig Bodybuilding Boards / Training Q&A / Re: "A bodybuilding workout is not an endurance contest." on: November 29, 2013, 09:36:50 PM
You write good Posts. I said this before.

Thank you.
23  Getbig Bodybuilding Boards / Training Q&A / Re: "A bodybuilding workout is not an endurance contest." on: November 29, 2013, 12:31:34 PM
a decent high school cross country runner could easily run 5 miles in under 30 minutes

That's kind of my point. There a thousands of decent high school cross country athletes in US alone. Adrian Peterson is a world class athlete. That is a HUGE gap.

The things that go into making an elite speed/power athlete are worlds apart than the things that go into making an elite endurance athlete. And in the 60's and 70's the kind of training that the very best powerlifters and bodybuilders did is close (not identical) to the kind of training that the elite speed/power athletes do today. They were athletes,  the rest of the world didn't give them credit for it. But today cheer for those who's training is based off of what those guys knew and were doing decades ago.  

24  Getbig Bodybuilding Boards / Training Q&A / Re: "A bodybuilding workout is not an endurance contest." on: November 29, 2013, 11:45:03 AM


adrian peterson would destroy 5 miles....

AP is definitely a freak of freaks and you may be right. But if I had to put my money on him or a decent high school cross country runner, I would go with the high school kid.
25  Getbig Bodybuilding Boards / Training Q&A / Re: "A bodybuilding workout is not an endurance contest." on: November 28, 2013, 11:10:37 AM
I'm not sure what you're trying to convey when you say in effect that no one would question if a running back is an athlete?  There are aerobic athletes, anaerobic athletes and then there is a blend of ratios. I'm sure any NFL or Division I running back could post a really good 5 mile time but that time wouldn't impress a real endurance athlete.

I think for a guy who is mainly into looking good through bodybuilding but wants athletic attributes for sport, health and self defense would include some cardio. The way I worked it in when I was going that route was short runs. I would run 1 to 2 miles a couple of times a week. An ideal situation would be sprint intervals. Something like 6 x 800, 8 x 200 meters, or 6 x 400 would be ideal after warm up.

Now my priorities have changed to where I want more endurance and I go for 5 to 3 mile runs. It does compromise maximum strength but I feel leaner with certainly more endurance. If you're into the fight game of either boxing, wrestling or jui jitsu you better emphasize some real endurance training. Anyone who has ever done any fighting will instantly recognize the importance of conditioning. "Gassing" is a real problem when you are in the combat sports.

Completely agree with you. I have had conversations with people who didn't even consider WSM competitors athletes because they can't run long distances. Then when I ask them if they would consider an NFL running back an athlete they say yes. I am not sure exactly what times those guys would be able to post in a 5 mile run, a lot of them probably have nevet ran it before.

It's like you said, different sports require various amounts of endurance.

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