Some members have reached out to me recently so I figured I would post what I typed up for them to the blog:
~Trying to gain mass? it's all about the negatives, 3 seconds down at 8-10 reps per set
~Trying to get stronger? stick to 5 reps but don't max out often
~Trying to lean out? perform sprints about 3x/week, 30seconds on, 2-3minutes off. Intensity should be high i.e. huffing and puffing
~Dynamic stretches before, PNF stretching after. Dynamic are leg/arm swings, skips, things of that nature. PNF stretching stands for proprioceptive neuromuscular facilitation stretching and you perform it my stretching the muscle for 20seconds, contracting said muscle in the stretched position for 5 seconds, and then holding the stretch again. There are many articles about it online
~If you have the capacity, perform the Clean and Jerk. Research it, watch it, learn it, implement it. Here's a great link about it: http://www.youtube.com/
~30g of protein should be the upper limit per meal, going above that causes diminishing returns and you'll just piss out the nitrogen
~Have to train often? 'ice baths' should be around 50*-60* and should not be used for more than 15 minutes
~Supplements? I started using advocare and like it, it's simple, effective, proven, and safe, and I mainly started taking it because it's approved by the NCAA. I'm not trying to pull a fast one on y'all but I also started selling it, here's my link and I would hook you guys up with my discount: http://www.advocare.com/
Hope this helps for now, I'm much better at asking specific questions, feel free to comment/debate any of these.
Also, in spirit of the Olympic Games, here's a motivational link: http://www.nbcchicago.com/news/sports/Best-Olympic-Bodies-78237352.html
