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Veteran Discussion
It's only a few bits of fun. Plenty of actual tips.
I'm watching a more dates more plates video on a dick who took 7000mg a week. He got some great results but was also abusing the f**k out of rec drugs too. Ended up ill and back to the starting point.
Manage your expectations
All too often I see posts where the following gets stated
*I wanna lose 20lbs of fat
*I wanna add 20lbs of muscle
and then it's
*in four weeks
No. Just NO.
There's an almost certainty that your average. Not a genetic freak. That's just math(s) and statistics. Simply put it's 999,999 out of a million that you're normal (even either end of the range / bell curve).
Ergo 20lbs fat dropped is a NO. It's 8lbs of water in that first week (from lowering carbs and thus water from the cells). Fat wise a couple of pounds. At a guess (again based on stats) 2lbs in week 1 and 1-2 in the next 3 weeks (closer to the 1). So 5... maybe maybe 8. And keeping that 8 off is the real trick.
The same applies to muscle. Except I'd suggest a quick initial gain and then 1lb a month MAX. Which means 3-4lbs MAYBE in that 4 weeks. And you'd be doing real well at that. Heck, I probably outweigh most of you by 100 and I'd be well happy with those numbers - and that'd be assisted.
Finally... 4 weeks? C'mon. What REAL excuse do you have to have just 4 weeks. Don't give me that 'surprise' holiday BS (I wanna get in shape). You had ALL FKIN YEAR to be doing SOMETHING.
It's training, cardio and food PLUS PEDs. Not frigging magic!!
Give yourself more time and don't expect 20lbs plus or minus. Ditto an inch on your arms. I've real old training courses by people like Sandow etc (late 1800's to mid 1900's) and they never over promised normal guys. 1-2 inches on an untrained Joe's chest was 6 months to a year. Esp if they worked directly with them. In that way they could offer your money back if you didn't succeed and many of them ended up millionaires even back then
All too often I see posts where the following gets stated
*I wanna lose 20lbs of fat
*I wanna add 20lbs of muscle
and then it's
*in four weeks
No. Just NO.
There's an almost certainty that your average. Not a genetic freak. That's just math(s) and statistics. Simply put it's 999,999 out of a million that you're normal (even either end of the range / bell curve).
Ergo 20lbs fat dropped is a NO. It's 8lbs of water in that first week (from lowering carbs and thus water from the cells). Fat wise a couple of pounds. At a guess (again based on stats) 2lbs in week 1 and 1-2 in the next 3 weeks (closer to the 1). So 5... maybe maybe 8. And keeping that 8 off is the real trick.
The same applies to muscle. Except I'd suggest a quick initial gain and then 1lb a month MAX. Which means 3-4lbs MAYBE in that 4 weeks. And you'd be doing real well at that. Heck, I probably outweigh most of you by 100 and I'd be well happy with those numbers - and that'd be assisted.
Finally... 4 weeks? C'mon. What REAL excuse do you have to have just 4 weeks. Don't give me that 'surprise' holiday BS (I wanna get in shape). You had ALL FKIN YEAR to be doing SOMETHING.
It's training, cardio and food PLUS PEDs. Not frigging magic!!
Give yourself more time and don't expect 20lbs plus or minus. Ditto an inch on your arms. I've real old training courses by people like Sandow etc (late 1800's to mid 1900's) and they never over promised normal guys. 1-2 inches on an untrained Joe's chest was 6 months to a year. Esp if they worked directly with them. In that way they could offer your money back if you didn't succeed and many of them ended up millionaires even back then
Training Tip 150 (*)
Working the Lats and Back Mobster Style
(* cos I missed numbering a few
)
NB: as always I'm far more of a strength guy than a Bodybuilder but info goes both ways. So, who knows, maybe I can offer something
I have a broad back. In the occasional pic of me out trail walking taken by my girlfriend they'll be a shot from the back. As often as not I can see my lats. Even with my ever thickening waist the back shows through.
Now I like, for the most part, to move some weight around. But one of my tricks / tips, is I haven't done the same back workout in a row in years. Combined with rotating back exercises in my home gym I have access to a number of different back machines and kit at my local gym. I can also, as can you, vary hand spacings and change handles for the pulley versions.
I usually do ONE movement per session when back is worked but it is worked 2x a week (with bench). I'd recommend bodybuilders / those looking to shape and add muscle to do 2-3 movements per session.
Here's a few I do (off the top of my head):
One arm dumbbell rows (usually to 90kg/198lbs for reps but sometimes more) - 1 or 2 sets
Lat Pulldowns - narrow, medium and wide (one width per session worked - to the whole stack)
Low Cable Rows - as above. In fact on both of these I can add weight via a GymPin(tm)
Iso Lever Pulldowns (4 and a half plates)
Iso Lever Mid-Row (5 plates or 100kg/220lbs for reps)
Iso Lever Low Row (to 140+ kilos 308+lbs)
Pullover Machine(stack + weight)
Then you can also add in Chins (front or behind) as well as Pull Ups (different grip etc)
T-Bar Rows I don't like these as I find too much stress on my lower back but you might prefer them)
Bent Over Row (I've done the chest supported version to 3 plates a side x 3 sets)
With different handles and widths rotated over several sessions you've 30+ movements or versions of to play with.
Now with my aim the earlier (less than max sets) will be relatively strict. The top weight less so (looser). There IS, of course, SOME carryover regardless with a stronger muscle USUALLY being bigger. But as most of you train for muscle the following is a tip:
Work on, as best you can, flexing the muscle. Now you can work to using, at best, a medium weight where you move the arm kinda slow and smooth and almost flexing it through out. That WILL FUCK YOUR MUSCLE UP. But it's real difficult to master and keep doing. So something I'll do with my 'lighter' sets is good form but kinda flexing the muscle in the hardest position.
Take the Iso Lever Low Row. One arm at a time. Warm ups for me are: no weight x 20 reps, 60kg/132lbs x 8 reps, 100kg/220lbs x 8 reps, 140kg/308lbs x 4-8 reps. The 100kg is where I can pull the weight in, twist oh so slightly down and back with the work arm pulled in and feel the lat muscle where it attaches to the ribs. Heck, I can do it sitting here at my desk.
You can also, more so once you've got some blood in there and are WORKING (you know what I mean), stretch. The key there is to feel the muscle stretch but not do what is often called a partial dislocation. In other words the shoulder stays in line rather than is allowed to pull or drop forward. That habit will, over time, cause issues. Learn how to do it right and you'll stretch right and stretch the fascia (the membrane around the muscle) and make room for more blood to pump it.
With many of the Iso Lever type machines another tip is to move the seat height around. On the exercise above if I had the seat down low the top of the handle could be at neck height. Vs seat high and handle a little above my waist. One or two stops / seat position differences can slightly emphasize a new area.
Final tip (there are others for back) is get your damn chest UP. With most back movements - for lats if not for all back muscles - the chest UP position encourages an arch between the mid rib spot to the mid point of your traps, shoulders/delts will be back and you'll get a better contraction. Prove it to yourself by trying a row with and without.
Working the Lats and Back Mobster Style
(* cos I missed numbering a few
)NB: as always I'm far more of a strength guy than a Bodybuilder but info goes both ways. So, who knows, maybe I can offer something
I have a broad back. In the occasional pic of me out trail walking taken by my girlfriend they'll be a shot from the back. As often as not I can see my lats. Even with my ever thickening waist the back shows through.
Now I like, for the most part, to move some weight around. But one of my tricks / tips, is I haven't done the same back workout in a row in years. Combined with rotating back exercises in my home gym I have access to a number of different back machines and kit at my local gym. I can also, as can you, vary hand spacings and change handles for the pulley versions.
I usually do ONE movement per session when back is worked but it is worked 2x a week (with bench). I'd recommend bodybuilders / those looking to shape and add muscle to do 2-3 movements per session.
Here's a few I do (off the top of my head):
One arm dumbbell rows (usually to 90kg/198lbs for reps but sometimes more) - 1 or 2 sets
Lat Pulldowns - narrow, medium and wide (one width per session worked - to the whole stack)
Low Cable Rows - as above. In fact on both of these I can add weight via a GymPin(tm)
Iso Lever Pulldowns (4 and a half plates)
Iso Lever Mid-Row (5 plates or 100kg/220lbs for reps)
Iso Lever Low Row (to 140+ kilos 308+lbs)
Pullover Machine(stack + weight)
Then you can also add in Chins (front or behind) as well as Pull Ups (different grip etc)
T-Bar Rows I don't like these as I find too much stress on my lower back but you might prefer them)
Bent Over Row (I've done the chest supported version to 3 plates a side x 3 sets)
With different handles and widths rotated over several sessions you've 30+ movements or versions of to play with.
Now with my aim the earlier (less than max sets) will be relatively strict. The top weight less so (looser). There IS, of course, SOME carryover regardless with a stronger muscle USUALLY being bigger. But as most of you train for muscle the following is a tip:
Work on, as best you can, flexing the muscle. Now you can work to using, at best, a medium weight where you move the arm kinda slow and smooth and almost flexing it through out. That WILL FUCK YOUR MUSCLE UP. But it's real difficult to master and keep doing. So something I'll do with my 'lighter' sets is good form but kinda flexing the muscle in the hardest position.
Take the Iso Lever Low Row. One arm at a time. Warm ups for me are: no weight x 20 reps, 60kg/132lbs x 8 reps, 100kg/220lbs x 8 reps, 140kg/308lbs x 4-8 reps. The 100kg is where I can pull the weight in, twist oh so slightly down and back with the work arm pulled in and feel the lat muscle where it attaches to the ribs. Heck, I can do it sitting here at my desk.
You can also, more so once you've got some blood in there and are WORKING (you know what I mean), stretch. The key there is to feel the muscle stretch but not do what is often called a partial dislocation. In other words the shoulder stays in line rather than is allowed to pull or drop forward. That habit will, over time, cause issues. Learn how to do it right and you'll stretch right and stretch the fascia (the membrane around the muscle) and make room for more blood to pump it.
With many of the Iso Lever type machines another tip is to move the seat height around. On the exercise above if I had the seat down low the top of the handle could be at neck height. Vs seat high and handle a little above my waist. One or two stops / seat position differences can slightly emphasize a new area.
Final tip (there are others for back) is get your damn chest UP. With most back movements - for lats if not for all back muscles - the chest UP position encourages an arch between the mid rib spot to the mid point of your traps, shoulders/delts will be back and you'll get a better contraction. Prove it to yourself by trying a row with and without.
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Mobster you have an amazing routine, I've rarely seen guys putting this kind of effort.
yeah mobster is an animal
There's an element of what I can't see I wont train. But, after quads, it's the 2nd biggest set of muscles. And how many recent MrO winners have had a great back? Yates, Haney and Coleman!!
- - - Updated - - -
In some aspects maybe. On certain aspects I'm up there
I try lol
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Training Tip 151
Tips for the Quads
During the whole lock-down thing I had a 'secret' covid crew use my gym. Included at times was two competing bodybuilder and one or two hoping to compete. One of the competing is also a competition judge and coach. So LOTS of tips swapped.
One we got into and tested on the guys was on leg extensions. Two variations
First: Using the normal set up etc I'd place my fingers on the outside of the person trainings quads. They then, as they perform the exercise, have to SQUEEZE and TENSE their outer quad against my finger. If doing this solo rest your hands lightly. I find with the bigger weights I have to brace myself onto the machine so it'll be hard to do.
Second: More or less the reverse. You're working the winner thigh by squeezing. One easy way is to place a clenched fist between your legs and crush it with your thighs as you work.
You do NOT need max weights and both versions are made better if you go a fraction slower on the reps than usual.
Give them a go
Tips for the Quads
During the whole lock-down thing I had a 'secret' covid crew use my gym. Included at times was two competing bodybuilder and one or two hoping to compete. One of the competing is also a competition judge and coach. So LOTS of tips swapped.
One we got into and tested on the guys was on leg extensions. Two variations
First: Using the normal set up etc I'd place my fingers on the outside of the person trainings quads. They then, as they perform the exercise, have to SQUEEZE and TENSE their outer quad against my finger. If doing this solo rest your hands lightly. I find with the bigger weights I have to brace myself onto the machine so it'll be hard to do.
Second: More or less the reverse. You're working the winner thigh by squeezing. One easy way is to place a clenched fist between your legs and crush it with your thighs as you work.
You do NOT need max weights and both versions are made better if you go a fraction slower on the reps than usual.
Give them a go
Not much interaction but a ton of views = working.
Training Tip 152
Receptor Bullshit
So I probably got caught up with this idea back in the day. Now it IS true that chemical formulas, such as a steroid, fit like a key into a keyhole (or very close to being the right key when made in the lab). But that's more or less it. Maybe saturation occurs but you'd need to be on a shit load and that's why we see users doubling or more up to try to increase the response they want. But they will NEVER get double the effect.
The idea of receptor competition is kinda silly. If it was true we'd NEVER use more than one roid at a time. To use another example it'd mean only one paid med at a time.
And as for receptor clear outs - why do people stay on if that's needed?
Think logically.
Receptor Bullshit
So I probably got caught up with this idea back in the day. Now it IS true that chemical formulas, such as a steroid, fit like a key into a keyhole (or very close to being the right key when made in the lab). But that's more or less it. Maybe saturation occurs but you'd need to be on a shit load and that's why we see users doubling or more up to try to increase the response they want. But they will NEVER get double the effect.
The idea of receptor competition is kinda silly. If it was true we'd NEVER use more than one roid at a time. To use another example it'd mean only one paid med at a time.
And as for receptor clear outs - why do people stay on if that's needed?
Think logically.
Training Tip 153
Blood testing in the UK
I've mentioned this elsewhere and I'm adding it here as a note lol
Dave Crosland has such a service (also offering blood letting and IV infusions) via www.evalbloodanalysis.com They even offer a come to you service (via drop ins at local gyms and events)
Blood testing in the UK
I've mentioned this elsewhere and I'm adding it here as a note lol
Dave Crosland has such a service (also offering blood letting and IV infusions) via www.evalbloodanalysis.com They even offer a come to you service (via drop ins at local gyms and events)
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Training Tip 154
Don't Dry Scoop
Too much of this BS on YT videos and Insta. It's just silly. It'll fuck you stomach up, sticks to the teeth and more. It's (nearly everything being dry scooped) literally designed to be added to water.
Training Tip 155
Your gut needs a rest
The idea of multiple meals a day (as in 5, 6 or more) seen in many a pros diet works on one level - small amounts frequently keep the stomach flat. But equally it'll mean your stomach is digesting non stop all the time you're awake. And that's not how we evolved to be.
Training Tip 156
Do you really need more convoluted cycles
Simple answer - no. Too many users of PEDs seem to have it set up so that each cycle gets bigger (doses) and more complicated (more PEDs) than the one before. Yet how often is that seen in actual medication? By way of a simple example you don't need more and more painkillers every time you get a toothache.
Don't Dry Scoop
Too much of this BS on YT videos and Insta. It's just silly. It'll fuck you stomach up, sticks to the teeth and more. It's (nearly everything being dry scooped) literally designed to be added to water.
Training Tip 155
Your gut needs a rest
The idea of multiple meals a day (as in 5, 6 or more) seen in many a pros diet works on one level - small amounts frequently keep the stomach flat. But equally it'll mean your stomach is digesting non stop all the time you're awake. And that's not how we evolved to be.
Training Tip 156
Do you really need more convoluted cycles
Simple answer - no. Too many users of PEDs seem to have it set up so that each cycle gets bigger (doses) and more complicated (more PEDs) than the one before. Yet how often is that seen in actual medication? By way of a simple example you don't need more and more painkillers every time you get a toothache.
Thanks. I'm not quite suggesting fasting but just time between meals so it's not working non stop
Some leg tips for @Noah Wixx and others who might benefit. These are aimed at bodybuilders
These small tweaks and nuances are hard for many to pick up and some are lucky to know these innately and benefit
Leg Extensions
1. Changing foot position can affect the part of the quads hit. Try toes in, toes straight and toes out.
2. Flex in the contracted position (see point 1). Note the are hit. Now you know how to shift emphasis which will enable shape in that area to be enhanced
3. Slow the fuck down. Just a small difference in how long a movement takes makes a LOT of difference.
4. Now make sure you do 3 reps with a 75% range (constant tension) and every 4th rep ease off and do a full rep
5. Pull the feet back at the bottom so as to get a full stretch
6. Finally get off the machine and flex those bitches
These small tweaks and nuances are hard for many to pick up and some are lucky to know these innately and benefit
Leg Extensions
1. Changing foot position can affect the part of the quads hit. Try toes in, toes straight and toes out.
2. Flex in the contracted position (see point 1). Note the are hit. Now you know how to shift emphasis which will enable shape in that area to be enhanced
3. Slow the fuck down. Just a small difference in how long a movement takes makes a LOT of difference.
4. Now make sure you do 3 reps with a 75% range (constant tension) and every 4th rep ease off and do a full rep
5. Pull the feet back at the bottom so as to get a full stretch
6. Finally get off the machine and flex those bitches
More to come
I greatly appreciate the time you take with advising me and helping me succeed, thays why having a community with experienced people is vastly important.
The following apply to hack squats, leg press and normal (all variants) squats. @Noah Wixx
Foot positioning
Be that feet together. feet medium space and or wide. And at the top or bottom of a foot plate (see book 'Muscle Meets Magnet') all will change emphasis on the are being hit.
Pulling In
The area hit here is the inner thigh. In both 'pulling' and 'pushing' try to pull/push from the hip and or mid-quad and NOT the knees.
Pushing Out
Area targeted - outer quads.
Note - important.
Key with all of the above is to have the focus on the quad and NOT on the knees. We are seeing, both as a result of too much volume leading to wear and tear and poor form, more and more long term knee injuries. One way around is to pre-exhaust the quads (with leg extensions and the like) then hitting the big movement
Another key point. If you ARE trying a new angle etc start LIGHT to begin with
You can even focus on hamstrings. A good example would be high foot position on the leg press and pulling down gently through the heels
Foot positioning
Be that feet together. feet medium space and or wide. And at the top or bottom of a foot plate (see book 'Muscle Meets Magnet') all will change emphasis on the are being hit.
Pulling In
The area hit here is the inner thigh. In both 'pulling' and 'pushing' try to pull/push from the hip and or mid-quad and NOT the knees.
Pushing Out
Area targeted - outer quads.
Note - important.
Key with all of the above is to have the focus on the quad and NOT on the knees. We are seeing, both as a result of too much volume leading to wear and tear and poor form, more and more long term knee injuries. One way around is to pre-exhaust the quads (with leg extensions and the like) then hitting the big movement
Another key point. If you ARE trying a new angle etc start LIGHT to begin with
You can even focus on hamstrings. A good example would be high foot position on the leg press and pulling down gently through the heels
@Mobster I was listening to you on the podcast talking about training, I wish you guys would do a video podcast so we can see as you are talking. I've listened to 200 episodes so far
You can always look me up, in lieu of that, via my Instagram: https://www.instagram.com/stevemobstergardener/@Mobster I was listening to you on the podcast talking about training, I wish you guys would do a video podcast so we can see as you are talking. I've listened to 200 episodes so far
Are You Doing Too Much?
I understand for many volume is king. Hence why I see some doing very well on what would be for me an ass kicking / dragging sort of workout. However, I also see enough who I can see are doing what looks like far too much work and volume for little or no return.
One log had a member doing 22 sets for just biceps. Another 6 exercises just for delts. Now key are the following points. If you can answer these in the positive ignore my sentiments. If you cannot justify them - and it's most important that you do so to YOU.
Are you progressing? Do you see results from your hard work. It's one thing to enjoy training for its own sake but here you are on a PED site so I'm guessing you want more than to just 'train' and like it.
Does shit hurt? Cos if I was pounding away at my shoulder joint with 6 different exercises they'd hurt more than they already do. I'd drop it to 3 movements max and have an a and b session (so all 6 would be done in twos sessions and not all at once).
Are you really training hard? Cos here's a thing - I'd argue that you are not. It's barely debatable. You CANNOT go balls out on exercise 1, be fucked and in pain and causing growth and then repeat that same level of high intensity 5 more times.
I understand for many volume is king. Hence why I see some doing very well on what would be for me an ass kicking / dragging sort of workout. However, I also see enough who I can see are doing what looks like far too much work and volume for little or no return.
One log had a member doing 22 sets for just biceps. Another 6 exercises just for delts. Now key are the following points. If you can answer these in the positive ignore my sentiments. If you cannot justify them - and it's most important that you do so to YOU.
Are you progressing? Do you see results from your hard work. It's one thing to enjoy training for its own sake but here you are on a PED site so I'm guessing you want more than to just 'train' and like it.
Does shit hurt? Cos if I was pounding away at my shoulder joint with 6 different exercises they'd hurt more than they already do. I'd drop it to 3 movements max and have an a and b session (so all 6 would be done in twos sessions and not all at once).
Are you really training hard? Cos here's a thing - I'd argue that you are not. It's barely debatable. You CANNOT go balls out on exercise 1, be fucked and in pain and causing growth and then repeat that same level of high intensity 5 more times.
Your choice. Not mine. And I agree SOME social media is a waste. Not all. And even if we did do a video version it'd be impossible to follow the format we use and show exercises too. It'd require editing etc etc. Lot of work. If you wanna see me moving weight - the link is above. If not...
you definitely should put out a book on this stuff
where you can show pictures of the exercise
where you can show pictures of the exercise
nice job on these
I've always enjoyed the podcast you've been on
I've always enjoyed the podcast you've been on
bro my mentality is treat the gym like it's your last day
gotta push it hard always
gotta push it hard always
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Full editorial process was followed, and please read our medical disclaimer, check our editorial process.
I’ve been following you on IG for a while now
I'll add more soon.
Love the training tips. I follow on IG but barely use the app. I should check it out more often.
I'll do the same now and again. But, as per the post, I'm seeing underweight / undersized members doing 22 sets. And if they're not progressing it's too much. Progression is EVERYTHING. Else all you're doing is just training.
