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Search: Posts Made By: Genghis
Forum: Logging your progress 08-19-2016, 07:19 AM
Replies: 63
Views: 5,206
Posted By Genghis
I figured I'd re-open the log. Not IF'ing any...

I figured I'd re-open the log. Not IF'ing any more. I've recently been sick, I'm better now. Weights are about 90%. Once I hit 100%, I'll cut volume and finish mini-cut.

08-19-2016
--1 Bd Swiss...
Forum: General training questions 08-15-2016, 08:03 AM
Replies: 1
Views: 662
Posted By Genghis
splitting tension and fatigue work on three days a week

In the combining tension and metabolic work article you mentioned splitting heavy and light work up around year 3-4 as an intermediate. Would you still do this is if using the three day a week ABA...
Forum: Articles on the Main Site 08-12-2016, 10:25 AM
Replies: 2
Views: 2,291
Posted By Genghis
You indicated on a mini-cut you would not...

You indicated on a mini-cut you would not transition into it. Would you transition out of a mini-cut? I'm defining mini-cut as four to six weeks. Thank you.
Forum: General training questions 01-14-2014, 04:09 PM
Replies: 6
Views: 825
Posted By Genghis
Generally about every 2-3 months. Except I don't...

Generally about every 2-3 months. Except I don't know until about 30 days in advance.
Forum: General training questions 01-14-2014, 10:19 AM
Replies: 6
Views: 825
Posted By Genghis
Deload Question

I train using the GBR. I recognize that a two back cycle is ideal for most situations after 4-6 weeks, and that is typically what I do.

However, my job requires me to work very intense periods 4-6...
Forum: General training questions 03-05-2013, 01:06 PM
Replies: 17
Views: 10,531
Posted By Genghis
Thank you for posting this.

Thank you for posting this.
Forum: General training questions 08-24-2012, 07:39 AM
Replies: 0
Views: 711
Posted By Genghis
Maximal Strength Phase

I'm going to do a maximal strength phase at the conclusion of my 4 week push phase. I'm on a ABA BAB GBR. In Lyle's Q and A on maximal strength he he stated this:

So every 3-4 full hypertrophy...
Forum: General training questions 07-29-2012, 08:54 AM
Replies: 2,464
Views: 1,099,837
Posted By Genghis
I'm guessing he recommended leg press because it...

I'm guessing he recommended leg press because it is generally thought to hit the quad effectively and get around limiting factors like hip mobility. Also, while trap bars are considered by some to...
Forum: Articles on the Main Site 07-27-2012, 08:44 AM
Replies: 198
Views: 42,615
Posted By Genghis
Article on how to effectively use full body...

Article on how to effectively use full body training 3-6 times for hypertrophy, and analysis on when/why it might be useful. Pretty please . . .
Forum: General training questions 07-25-2012, 01:42 PM
Replies: 2,464
Views: 1,099,837
Posted By Genghis
Unfortunately, I train at home, but I have good...

Unfortunately, I train at home, but I have good free weight equipment.
This is my plan:

Trapbar 3-4 x6-8
barbell split squat 2 x12
single leg rdl 2x10-12
leg curl 2x10-12

I "feel" trap bar about...
Forum: General training questions 07-25-2012, 12:59 PM
Replies: 25
Views: 5,286
Posted By Genghis
I was too vague as well. Assume intermediate,...

I was too vague as well. Assume intermediate, natural, can train 3 times per week. Is ABA or full body better for hypertrophy? I'm guessing individual recovery is the unknown and will determine...
Forum: General training questions 07-25-2012, 12:23 PM
Replies: 25
Views: 5,286
Posted By Genghis
What about intermediates? I assume (based on the...

What about intermediates? I assume (based on the information in the GBR thread) as strength level goes up, recovery time between workouts also needs to go up, thus full body is generally only...
Forum: General training questions 07-20-2012, 10:31 AM
Replies: 2,464
Views: 1,099,837
Posted By Genghis
I searched for this, so I apologize if i missed a...

I searched for this, so I apologize if i missed a previous post. My squat sucks. I would like to use trap bar as my main lowerbody lift (splits secondary). I use the ABA BAB split. Would trap bar...
Forum: General training questions 04-06-2011, 08:14 PM
Replies: 7
Views: 1,052
Posted By Genghis
We appear to have different definitions of cheap.

We appear to have different definitions of cheap.
Forum: General training questions 04-06-2011, 12:56 PM
Replies: 7
Views: 1,052
Posted By Genghis
Home cardio machine

I'm thinking of buying a used cardio machine for steady state cardio. It would likely be something pretty cheap. I was thinking of looking for a used elliptical. Are cheap ellipticals not worth...
Forum: General training questions 04-04-2011, 07:42 PM
Replies: 8
Views: 2,079
Posted By Genghis
Would you post an example? Thanks!

Would you post an example? Thanks!
Forum: General training questions 03-20-2011, 09:22 AM
Replies: 17
Views: 6,518
Posted By Genghis
[QUOTE=Dr. Stalingrad;47365]Btw, you shouldn't...

[QUOTE=Dr. Stalingrad;47365]Btw, you shouldn't tuck you elbows also (according to Starr) - flare them...


Lyle or Mrlak,

a) Do you agree no tuck?

b) Also, should bar bath be straight up and...
Forum: General diet questions 03-16-2011, 05:51 PM
Replies: 38
Views: 9,129
Posted By Genghis
I havnt had a problem getting my lifts up. I keep...

I havnt had a problem getting my lifts up. I keep intensity the same and cut the same for rfl and cut volume freq per the rfl hand book. After rfl i deload the. Build back up. Lifts are all within 1...
Forum: General diet questions 03-16-2011, 04:39 PM
Replies: 38
Views: 9,129
Posted By Genghis
I"ve been suing shorter bulk/cut cycles. 6-8...

I"ve been suing shorter bulk/cut cycles. 6-8 weeks bulk then rfl for this reason (I am a the top end of the recommended range for a bulk). Do you think this is viable for a skinny fat guy?
Forum: General diet questions 02-21-2011, 09:46 AM
Replies: 0
Views: 660
Posted By Genghis
Short Bulk Cycle Calorie Adjustment

Because I was not super lean starting my bulking 12-13%, I'm using short bulk cycles. Basically I'm following the GBR--two week run up, 4-6 week push (bulk diet during the 6-8 week phase). I then...
Forum: Articles on the Main Site 02-19-2011, 05:41 AM
Replies: 64
Views: 21,516
Posted By Genghis
At the non-olympic level, how common is...

At the non-olympic level, how common is periodized endurance training? Is bad endurance
Training as common as bad bodybuilding training?
Forum: General training questions 02-09-2011, 06:37 PM
Replies: 188
Views: 60,682
Posted By Genghis
I'll see what I can rig up. Thanks for your help.

I'll see what I can rig up. Thanks for your help.
Forum: General training questions 02-09-2011, 06:31 PM
Replies: 188
Views: 60,682
Posted By Genghis
I don't have a leg curl machine. At some point I...

I don't have a leg curl machine. At some point I could buy a plate loading attachment for my bench. Would 3 x 8-10 rdl be sufficient?
Forum: General training questions 02-09-2011, 06:23 PM
Replies: 188
Views: 60,682
Posted By Genghis
Because of pretty bad flexibility I'm having to...

Because of pretty bad flexibility I'm having to use a hip break squat. I was counting 25 reps to quads and hamstrings. Do you still think I need to add sets? Thanks for your help.
Forum: General training questions 02-09-2011, 06:10 PM
Replies: 188
Views: 60,682
Posted By Genghis
Thank you for the reply. I mean do it both on my...

Thank you for the reply. I mean do it both on my upper and lower workouts during the week (assuming I like the set up). So for upper to night i would hit bp variation and rows 3 x 8, then wait about...
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