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1  Getbig Main Boards / Gossip & Opinions / Re: Ron Avidan: Still Endorsing CNP Nutrition? on: August 23, 2012, 12:54:40 PM
Back for your daily pwning? You and Benny must me related. haven't used CNP for almost 2 years. Thanks for coming. NEXT! haha

I'd appreciate it if you did not address me directly until you earn a degree of higher learning.
2  Getbig Main Boards / Gossip & Opinions / Ron Avidan - Still Endorsing CNP Nutrition? on: August 23, 2012, 12:48:07 PM
The following is an open, informal letter to Ron Avidan.

We have had our disagreements in the past, particularly regarding your motivations when it comes to the fitness industry and what might really be funding the direction of your message board government. I am not here to chastise you further, though, I am simply wondering if you would openly address the pressing issue as to your affilitation with CNP Nutrition, a supplement company that has also been endorsed by Joe "The Coach Marino"

Thank you in advance for your honesty.
3  Getbig Bodybuilding Boards / Training Logs and Info / The 3 Pillars of Muscle Growth on: August 23, 2012, 09:24:15 AM
Whether you are a strength athlete, an aspiring bodybuilder or simply looking to add a bit more size underneath your button down work shirts, muscle growth may seem like a daunting task with the plethora of information seemingly overloaded thanks to the information age. To the benefit of many of my clients, I have been able to utilize my academic knowledge and extensive hands on experience in the field to condense the basic concepts of muscle growth into three easy-to-learn points and I am offering my knowledge - free of charge - to this board.

The 3 Pillars of Muscle Growth:

1. Progressive Overload Resistance Training - Begin a strength training program with no more or no less than 3 training days per week (ideally Monday, Wednesday, Friday or Tuesday, Thursday, Saturday). Focus on only compound, multi-joint movements in 6-8 rep sets with minimal volume and every week add either weight or reps (within the 6-8 rep range) to each movement. The key to muscle size is becoming stronger.

2. Adequate Protein Intake - Ignore the dietary nonsense that advocates insane amounts of calories that simply become stored as fat. To build a lean, muscular physique calories should be kept at maintenance level with protein intake sustained around 1 gram per 2.2lbs of bodyweight. The human body is unable to process a greater intake of protein.

3. 8 hours of Sleep Every Night - Muscles do not grow when you are lifting weights or eating. The only time when your muscles repair and grow stronger and larger is when the human body is sleeping. Make sure to sleep at least 8 hours every night to get the most muscle growth.
4  Getbig Bodybuilding Boards / Training Q&A / Flat Barbell Bench Press is Primarily for Delts and Triceps on: August 22, 2012, 04:02:36 PM
Many weight trainers bemoan their chest development (or lack thereof) yet do not properly evaluate the glaring issues with their pec training protocol. The vast majority of weight trainers begin the pec workout with a type of barbell bench press. Typically the first exercise is when one can exert the most effort and thus will cause the greatest amount of muscle fiber microtears causing it to be, without a question, the most important exercise for that specific muscle group. Ironically, the most common and overused exercise for the pecs - the barbell bench press - is actually primarily an exercise for the deltoids and triceps. In the range of motion from complete eccentricity to full muscular contraction the percentage of load movement transverses between primarily anterior deltoids at the most eccentric to primarily triceps at the most concentric.

If your chest is a lagging bodypart, focus on exercises that isolate the pecs and remove the deltoids and triceps from the proverbial equation. Flyes with dumbbells, cables or bands are an excellent pec exercise that will undoubtedly add a fair amount of muscle size to anyone's pecs. A good pec routine to follow if you feel like your deltoids and triceps are overpowering your chest would be:

2 sets of seated cable flyes or "pec deck" machine for 6-8 reps
1 set of 30 degree incline dumbbell flyes for 6-8 reps
1 set of standing band flyes for 6-8 reps
5  Getbig Bodybuilding Boards / Training Q&A / Focus on the Eccentric Portion of the Movement for Maximum Hypertrophy on: August 22, 2012, 03:49:42 PM
It is not uncommon to see in gyms across the country (and probably the world!) for a young man to be using the flat barbell bench press and during his range of motion he pushes the weight up with all his effort and then casually lets the weight fall rapidly to his chest before pushing it up again. Many weight trainers make the mistake of putting all their effort into the concentric or "positive" portion of the lift when in reality they are getting less than 50 percent of the benefit of the specific exercise with this cadence (or lack thereof).

 In actuality, it is the eccentric or "negative" portion of the lift that incites the greatest amount of muscle fiber tears. Muscle hypertrophy occurs when the tiny muscle fibers that make up the bulk of a muscle experience "microtears" as a result of resistance training. When the microtears heal, the muscle fibers grow back bigger and stronger and over a long period of time this leads to a larger surface area of the entire muscle.

The next time you perform resistance training, try to count to 3 seconds during the negative portion of each repetition. While you may not be able to use as much weight as usual, the benefit over time will be well worth it if your goal is muscle size. 
6  Getbig Main Boards / Gossip & Opinions / A Sample "Mass Gaining" Nutrition Protocol for the Average Male Weight Trainer on: August 22, 2012, 03:37:00 PM
The actual activity of resistance training is only half the proverbial battle when it comes to building muscle mass. It is through one's nutrition that the muscle fibers are rebuilt thicker and stronger ultimately leading to muscular hypertrophy. Eating a balanced diet consisting of high protein (around 1 gram of protein per 2.2lbs of bodyweight), moderate low glycemic carbohydrates centered around times of peak insulin sensitivity to prevent minimal storage and low fats in conjunction with a 3 day per week weight training program focusing on progressive overload will build a lean, muscular physique over time.

Here is a sample diet to follow for the average male weight trainer:

1. Breakfast:
4 egg whites, 1 piece of whole wheat toast, 1 banana

2. Snack
1 Apple with 1 tbsp peanut butter

3. Lunch
4-6 ounces of boneless, skinless chicken breast with a green salad

4. Pre-Workout Snack
1/2 cup steel cut oats

5. Post-Workout Snack
1 Apple
25g whey protein isolate

6. Dinner
4-6 ounces of tilapia with grilled asparagus

7. Dessert
1 sugar free fat free jello pudding
7  Getbig Main Boards / Gossip & Opinions / Re: Avoid Personal Trainers that Lack the CSCS Certification on: August 22, 2012, 01:21:26 PM

Many things wrong with this post... First off, I have my degree in exercise science and am ACSM certified, and even I don't agree with this. One should know the difference in certification exams, certainly a NASM or ACSM certified trainer is more knowledgeable than an "easy certification" like ACE, etc. These exams require knowledge on ex. phys, anatomy and physiology, nutrition, etc. especially ACSM. However as far as a personal trainer goes, these bachelor required exams [NASM CSCS and ACSM CEP] are for people working with special demographics, ie high level elite athletes (CSCS) or moderate to severely compromised/diseased populations (CEP). They are almost no use to personal trainers helping able-bodied people lose weight and increase fitness. That's like saying you need a BA in Chemistry to bake a cake.

A well rounded personal trainer with the body to prove it is usually all people need. The entire personal training system is essentially more therapy and lifestyle coaching than actual training. 2 hours with a personal trainer out of 168 hour week is essentially irrelevant as far as calorie burning goes, but what you can learn in the 2 hours is more significant. So understanding the physiological actions of actin-myosin proteins in the muscle and changes to muscle fiber types in a periodization seasoned protocol is fucking pointless.

And 2-3 certifications? That's pointless as fuck as well, and proves you know nothing about the field you're speaking of. 2-3 certifications just means 2-3 more fees you pay, nothing else.


I appreciate you taking the time to read through the thread and attempting to formulate a cogent retort so I apologize in advance for the brevity of my response.

It is obvious you work in a "big box" commercial gym and count reps in a machine circuit as your scope is blatantly limited to such an environment. I only work with the elite, as I stated earlier - your experience in this industry is extremely different and thus irrelevant.
8  Getbig Main Boards / Gossip & Opinions / Re: Avoid Personal Trainers that Lack the CSCS Certification on: August 22, 2012, 01:10:07 PM
Haha, I didn't mention any names did it? Btw, since you're so good I suppose you have a website, what was it again?

It is of no concern to you as we are not hiring. However, when we have an opening in the janitorial staff I will be sure to contact you.
9  Getbig Main Boards / Gossip & Opinions / MPF Training Caught Providing Nutritional Guidance WITHOUT a Nutritionist on: August 22, 2012, 01:04:29 PM
"The Coach's" personal training business, known as MPF Training Systems advertises under their services "nutritional guidance." Nutritional guidance is extremely important in providing a client with the best possible programming and goal oriented services so I naturally went and checked MPF's staff to see who their Registered Nutritionist was. Surprisingly, I noticed that nobody that works at MPF Training Systems has any level of education in Nutrition. This is quite worrisome, because it is illegal to provide specific nutritional guidance without a Registered Nutritionist.

So, "The Coach," you have already been exposed as a college dropout who advertises otherwise - are you now going down the slippery (and illegal) slope of telling people what specifically to eat without any qualification to do so? Answer this question carefully.
10  Getbig Main Boards / Gossip & Opinions / Re: Avoid Personal Trainers that Lack the CSCS Certification on: August 22, 2012, 12:58:12 PM
I love playing along with this idiot because i know certain people that don't post but lurk which is why I love talking training on here. BTW, way to answer the question, avoid it like liberals avoid the issues, haha. ANYWAY.....

1. How many college recruits did you have this year?

2. How many first round, first pick MLB players are you training for the 2013 draft (since he was a freshman) again?

3. How many of your athletes are in the NFL?

Waiting. Hahaha

I am not crass enough to give specific details about my clients. Most high-end clientele expect and appreciate a level of privacy when involved  in a very intensive and holistic training program. Suffice to say, given my two post graduate degrees in fitness and nutrition related fields, my extensive list of prestigious certifications - only the top 1 percent of the population has the opportunity to utilize my services.

The difference between you and I, Joe, is that when a client comes in for an initial consultation, he or she will enter my office and see 2 Masters degrees and 3 prestigious certifications (two of which require college educations to even obtain) framed and hanging on the wall behind my desk, I will be wearing a suit and tie and the client can rest assured that he or she is about to receive the very best personal training that money can buy. When a client enters your gym (do you even have an office?) he or she is confronted with a "man" in tattered gym clothes trying to hock online certification based training under the guise of false credentials.

Besides - if you really want to discuss client specifics - and since you seem crass enough to disclose personal information about your clientele; are your MMA clients aware that most of the pro MMA fighters that have worked with you lost a majority of their bouts while you handled their training? Are your clients aware that the man they are handing their credit card over to earned his education with online tests? Do you inform them that you were not intelligent enough to handle a basic undergraduate program before collecting their cash?
11  Getbig Main Boards / Gossip & Opinions / Re: Avoid Personal Trainers that Lack the CSCS Certification on: August 22, 2012, 12:30:49 PM
Are you really that fucking stupid to think even if I finished my degree 28 years ago it would have any impact today? really? are you THAT fucking stupid?? The ONLY reason why I would get a CSCS (which I passed) would be a team S&C coach at the College or Pro level even then the CSCS is starting to diminish in credibility. You really need to do some research.

How predictable that a man (and I use the term loosely, your diminutive stature and anabolic steroid abuse induced hypogonadism is indicative of the contrary) whose highest level of education is the public high school system resorts to name calling and expletives when confronted with a superior.

Regardless of passage of time, the bottom line remains: you publicly advertise your qualification to do a job with false credentials.
12  Getbig Main Boards / Gossip & Opinions / Avoid Personal Trainers that Lack the CSCS Certification on: August 22, 2012, 11:05:46 AM
When choosing a fitness industry professional to guide your fitness goals it is important to allocate someone with the proper level of education to truly be deemed a "Certified Personal Trainer." Unfortunately, the fitness industry lacks quality control (some may argue due to the absence of one sole governing body) and there are often con-men who lack formal college (let alone post graduate) educations who make a living off tricking unsuspecting and gullible people into handing over their hard-earned money for dangerous, ill-conceived and baseless workout programs ("The Coach" from this very board is a prime example of this. He advertises his services as having attended a college he dropped out of.)

For this reason, I strongly suggest avoiding any trainers that lack the Certified Strength and Conditioning Specialist certification. This is because, to obtain the CSCS, one must already hold a Bachelor's degree. While I do not feel a simple Bachelor's degree in any general area of study is enough to qualify one as a true "Certified Personal Trainer," it at least eliminates the extremely unqualified candidates. Ideally, your personal trainer of choice should hold a Bachelor's and post graduate degree in Exercise Science as well as holding two to three nationally accredited certifications.
13  Getbig Bodybuilding Boards / Training Logs and Info / Active Core Engagement is Key to Maximum Load in Compound Movements on: August 22, 2012, 10:41:17 AM
When engaging in a complex compound movement with a heavy (relative to one's 1RM) load, consciously activating the "core" (the musculature of the trunk) is an integral element toward progression through the target range of motion.

Engagement of the core may seem like a vague term but in actuality it is a simple, easy to perform process. To properly engage one's core, activation of the transverse abdomini is pivotal; simply focus on: 1) inhaling deeply to create a stomach vacuum during the eccentric portion of the movement's range of motion and then 2) contract the musculature of the abdomen by exhaling while performing the concentric movement toward completion of range of motion.

Try these 2 simple steps the next time you are performing a bench press, deadlift or squat with 75 percent or more of your one rep max and notice the relatively large increase in strength it provides!
14  Getbig Main Boards / The Getbiggers Board - The Circus or the Zoo / Hello, Glad to be back! HugeRipped! on: August 22, 2012, 08:59:17 AM
Hello everyone, its been a long hiatus from the GetBig bodybuilding forums. Some of you may remember me from my old username prior to being removed from the boards due to a controversy with Ron Avidan; "HugeRipped." Unfortunately, it seems as though I had to retire that message board handle as Mr. Avidan was unwilling to remove me from "timeout." While I acknowledge freedom of speech is not a necessity required to be upheld on a privately owned internet forum I must actively voice my disdain for the censorship of the truth in regards to exposing and defaming frauds and scam artists in the fitness industry - a niche which I have dedicated many years of high level academia toward.

I hope that I can continue to be a beacon of knowledge and support for bodybuilding enthusiasts and fitness activists alike using this forum as a means to convey my knowledge.
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