SRL Archive - Discussions & Debates

Hey guys I want to start working out!
I've been too skinny my entire life, currently 5 foot 7 Inches and only 112 pounds, (That's 1.7018 meters and 50.8023454 kilograms).

Anyways, I'm 19 now and decided (many years ago but never did :duh:) that I need to work out and get sexy.

Unfortunately, I don't know squat about anything. Besides probably working different parts of your body on different days.

So those of you who work out/know about working out properly and efficiently fill me in!

What types of workouts should I do, how often, how long etc.
What kinds of things should I eat.
Should I have protein before/during/after workouts, and in what form (Powder, Bars)?

And just whatever else you think would be helpful for me.

I don't really have a goal in mind, just to get fit.

Your Friend,
oJoHoY

http://www.bodybuilding.com/

'nudd said.

If you want a book, you might want to check out Body for Life

From: YoHoJo
currently 5 foot 7 Inches and only 112 pounds

Skinny boi. I'm 5'7", and 134 pounds, at age 15.

High reps, low weight for definition.
High weight, low reps for serious muscle building.

Take short breaks in-between workouts for burning calories / muscle building, longer for more muscle building, but less burning of calories.

As for workouts, you could find some nice ones by searching google.

Things to eat:
Things with protein, iron, whole grains…
Have a protein shake with raw eggs too.

Stay away from things with sugar (even white bread).

From: TRiLeZ

Things to eat:
Things with protein, iron, whole grains…
Have a protein shake with raw eggs too.

Stay away from things with sugar (even white bread).

Sugars are pretty important, and he doesn't need to go out of his way to eat extra protein or iron. Most americans get enough protein.

Probably the most important thing diet wise is making sure your eating your fruits and vegetables, I doubt many would disagree? Apples, oranges, bananas, spinach, celery, cucumber, papaya, pineapple, green, red and orange peppers, watermelon, apricots, lettuce all are packed with carbohydrates and I'd laugh if you said to stay away from any of them.

I am working out to. From zero to awesome is pretty easy… You can get a six-pack in a few weeks and growing biceps is easy to.

I just use normall halters, 30kg a arm. Try to use a weight you can lift for 10 times. Rest a minute and repeat it with the other arm. Do this for as long as you can (30 minutes?) twice a week. That will really grow your biceps.

For a sixpack I suggest to use sit-ups. And remember that its not your goal to sport away the belly, seeing the intestine is another type of six-pack.

Use classic Push ups tot get bigger as a total image. The wider you spread your arms the more you train you chest instead of your arms. I do both…

Work out with a friend. Keeps you focused and lets you have fun at the same time.

I work out 1 up to 2 times a week for about a hour.

My advice, go with a friend like Zeph said or take your music with you ;)

super squats my friend

adds 5 pounds to your squat max every work out

you gain 1 pound of muscle ALL AROUND YOUR BODY every work out

it build some SERIOUSE mental strength, seeing as you do 20 squat reps with your 10 rep max in one set, and then a simple power set, which is actually hella harder than the squats(if you dont puke after this, you didnt do it right/ pussied out)

PM for more details, since only the truely manly can handle this work out

I'd say take a class, or find a friend that has had some lifting experience. There are a lot of fine techniques that help you get the most out of any workout. Before you buy protein supplement I would work out for a week or so to see if this is something you can and will do for awhile, and you should be hitting it hard for the protein to help much, otherwise it'll get eliminated (pooped out) or it'll just turn to bulk mass.

From: Awkwardsaw
super squats my friend

adds 5 pounds to your squat max every work out

you gain 1 pound of muscle ALL AROUND YOUR BODY every work out

it build some SERIOUSE mental strength, seeing as you do 20 squat reps with your 10 rep max in one set, and then a simple power set, which is actually hella harder than the squats(if you dont puke after this, you didnt do it right/ pussied out)

PM for more details, since only the truely manly can handle this work out

You cant be serious…

YoHoJo, remember to actually enjoy your work out. There may be some things you dont like about it (taking time away from other things) but if you cant get any friends to work out with you, make some at the gym. If whatever routine you pick doesn't make you feel good about yourself, change it up.

I personally do a 4 day rotation, chest, legs, back/shoulders, and arms. With a few things I do every day like curls and calf raises. I also drink protein about 10 minutes after my workout, and take amino acids. http://www.bodybuilding.com/store/opt/pro.html <- what I use, drink lots of whole or 2% milk, at least 2 glasses a day apart from the protein. My old trainer firmly believed that milk was the best "supplement" there was.

From: sirlaughsalot
My old trainer firmly believed that milk was the best "supplement" there was.

I've been told many times by hockey coaches/trainers that the best thing after a workout (game/practice/off ice training) was chocolate milk. It tastes great, and its loaded with healthy stuffs.

From: sirlaughsalot
I personally do a 4 day rotation, chest, legs, back/shoulders, and arms. With a few things I do every day like curls and calf raises. I also drink protein about 10 minutes after my workout, and take amino acids. http://www.bodybuilding.com/store/opt/pro.html <- what I use, drink lots of whole or 2% milk, at least 2 glasses a day apart from the protein. My old trainer firmly believed that milk was the best "supplement" there was.

+1 to the routine. Doing those muscles groups as a rotation is a good way to go.

If you're going to take supplements, go for a protein shake after your workout. If you want to do bars, I would go with the EAS bars. They aren't think and they taste very good. Your veins are larger since blood is rapidly flowing through them and they want nutrients. I take a protein that has the amino acids in them already so I don't have to take more supplements.

google 'vinyasa yoga'

From: YoHoJo
Hey guys I want to start working out!
I've been too skinny my entire life, currently 5 foot 7 Inches and only 112 pounds, (That's 1.7018 meters and 50.8023454 kilograms).

Anyways, I'm 19 now and decided (many years ago but never did :duh:) that I need to work out and get sexy.

Unfortunately, I don't know squat about anything. Besides probably working different parts of your body on different days.

So those of you who work out/know about working out properly and efficiently fill me in!

What types of workouts should I do, how often, how long etc.
What kinds of things should I eat.
Should I have protein before/during/after workouts, and in what form (Powder, Bars)?

And just whatever else you think would be helpful for me.

I don't really have a goal in mind, just to get fit.

Your Friend,
oJoHoY

Just join a gym, they will show/tell you what to do.

O cool, something useful for me to :)

I'm 6.06955 feet (1.85 m) and I weigh 143 ponds (65 kg).

Post your progress here I want to see if your doing exercises :)

From: 3Garrett3
I've been told many times by hockey coaches/trainers that the best thing after a workout (game/practice/off ice training) was chocolate milk. It tastes great, and its loaded with healthy stuffs.

Milk is never good before or during working out… maybe after it would be fine….. at least not in my opinion. It always makes me feel a bit sick, especially if you eat fruit a lot.

From: Harry
Milk is never good before or during working out… maybe after it would be fine….. at least not in my opinion. It always makes me feel a bit sick, especially if you eat fruit a lot.

agreed, milk curtles (sp?) in your stomach during a work out. but milk afterwords might be good.

I don't believe in milk at all.

From: sirlaughsalot
You cant be serious…

what about it?

From: Capricorn
I don't believe in milk at all.

I have photographic evidence that milk exists:


you can start believing in it now.

From: Capricorn
I don't believe in milk at all.

milk has vitamins, protien, and fat. i drink a half-full gallon a day and it helps a shit ton

Mix your whey protein with milk.
Get used to boiling eggs.
Lift Heavy, Eat Heavy, Sleep Heavy = Getting Big.

I'm like 5'3..128 lbs.
I haven't worked out in a long time though. I used to.
Pic I took today..my arms are the biggest though as I didn't work out my stomach nearly as much as them.

From: Sex
I'm like 5'3..128 lbs.
I haven't worked out in a long time though. I used to.
Pic I took today..my arms are the biggest though as I didn't work out my stomach nearly as much as them.

/me starts to fap

From: Capricorn
Probably the most important thing diet wise is making sure your eating your fruits and vegetables, I doubt many would disagree? Apples, oranges, bananas, spinach, celery, cucumber, papaya, pineapple, green, red and orange peppers, watermelon, apricots, lettuce all are packed with carbohydrates and I'd laugh if you said to stay away from any of them.

These are important for a healthy diet, but are not really going to help you get bigger.

From: blackelvis
google 'vinyasa yoga'

Had to do this for soccer, it makes you strong in the weirdest ways (like being able to hold bizarre positions for long periods of time). Really good for athletes to avoid injury, but probably not going to get you ripped Yohojo.



If you're serious about getting really big, educate yourself and find someone who can teach you the necessary exercises, because if you try them yourself you do risk doing them incorrectly and hurting yourself. Olympic lifts are a good all body workout, but you can seriously injure yourself if you don't do them right.

If you just want to not be so unbelieveably skinny, drink lots of milk, eat lots of eggs and peanut butter and do pushups and situps regularly.

And I would agree with most of the advice given so far, find a friend to work out with, or listen to music that gets you pumped, go to http://forum.bodybuilding.com if you have questions and if you do start a lifting program make sure you rotate muscle groups or you risk injury.

Well Im 6 feet @ 175lbs. Definetly start when school lets out - more focus. IF this is your first time, start off with dumbbells. Situps and push ups for Ab's, and bench weights for bulky muscles. You should make a decision if you want to be ripped or buff… Do you do sports?

^ Push ups for abs?

I want to gain weight to be not super skinny, but not buff like Larry . Just really ripped.

Thanks for the advice so far guys, sounds good. I have two 10lb hand weights at home, been doing reps of curls until it hurts so good while watching TV, then eating top ramen + egg in it.

I'll start hitting up the gym after finals (next week). I just don't know exactly what to do there, tons of machines, tons of equipment, what to use when!?

From: YoHoJo

I'll start hitting up the gym after finals (next week). I just don't know exactly what to do there, tons of machines, tons of equipment, what to use when!?

The gym I go to give you free evaluations and sets up a workout routine for you. Otherwise google gives lots of stuff on programs for different muscles/goals/abilities.

From: Tim0suprem0
These are important for a healthy diet, but are not really going to help you get bigger.

Well, being physically fit is just one piece of a big puzzle. Most people decide to get into shape because its healthy or to look better. But why half-ass yourself when it comes to health? Especially when eating healthy stuff is so easy. No one complains about eating a variety of fruits because fruits are delicious. I think vegetables are where a lot of people get stuck on, but a little bit of effort to find out what you like or eat the vegetables in a different can go a long way.

Also, yes sure milk has a lot of vitamins and minerals, but it also has growth hormones from the cows, pesticides from the grains the cows were fed, hormones meant for baby cows, lactose, antibiotics, 45 - 70% of the calories come from fat, cholesterol. And just because milk has lots of protein doesn't make it any better - what do you think happens to all the extra protein your doesn't use?

I don't want to turn this into a milk thread, drink what you want. All I know is milk leaves me feeling like crap because I am lactose intolerant, and I experience depressive moods after consuming a lot of diary(ice cream being the worst). That is just what I personally experience, if you don't have any problems then continue drinking it but ill continue to just drink small amounts of water.

P90X-Muscle Confusion, Lots of cardio, learn how to eat protein, preferably a big breakfast and curb appetite towards night ;)

http://hundredpushups.com/
http://www.twohundredsitups.com/
http://www.twohundredsquats.com/
http://www.twentyfivepullups.com/

Ditto avaphi. Get P90X; even if you can't do an entire workout, it's a good template to follow.

From: Capricorn
Well, being physically fit is just one piece of a big puzzle. Most people decide to get into shape because its healthy or to look better. But why half-ass yourself when it comes to health? Especially when eating healthy stuff is so easy. No one complains about eating a variety of fruits because fruits are delicious. I think vegetables are where a lot of people get stuck on, but a little bit of effort to find out what you like or eat the vegetables in a different can go a long way.

Also, yes sure milk has a lot of vitamins and minerals, but it also has growth hormones from the cows, pesticides from the grains the cows were fed, hormones meant for baby cows, lactose, antibiotics, 45 - 70% of the calories come from fat, cholesterol. And just because milk has lots of protein doesn't make it any better - what do you think happens to all the extra protein your doesn't use?

I don't want to turn this into a milk thread, drink what you want. All I know is milk leaves me feeling like crap because I am lactose intolerant, and I experience depressive moods after consuming a lot of diary(ice cream being the worst). That is just what I personally experience, if you don't have any problems then continue drinking it but ill continue to just drink small amounts of water.

tl;dr you rage on milk because you're a lactard.

If Yohojo weighs 116 lbs, the last thing he needs to worry about is too much fat or cholesterol. In fact, my doctor made me drink milkshakes and eat as much ice cream as I could because I wasn't even on the chart for weight when I was younger. If you're that paranoid about hormones, buy organic milk. If I remember correctly the body can process no more than 55g of protein a day (please someone correct me if I'm wrong) and unless you're drinking like 4 glasses of milk and eating a steak and 2 eggs daily, you aren't going to reach that amount unless you try. Now, unfortunately many Americans do eat that much, but I have a feeling Yohojo isn't one of them.

I also wasn't critiquing you're advice about eating vegetables, but they aren't going to be the main focus of any weight gain/muscle building routine. They need to be included in any diet that makes you bigger, certainly, but they are not what will actually make you stronger.

From: Smartzkid
Ditto avaphi. Get P90X; even if you can't do an entire workout, it's a good template to follow.

Ditto the ditto. There are two kids on the soccer team here who are doing P90X over the summer and they say it's amazing, so if you can afford it give it a try. Or just torrent it (but I think it's like 44Gb).

From: Tim0suprem0

If I remember correctly the body can process no more than 55g of protein a day (please someone correct me if I'm wrong)

I was always told by the weight training coaches that if you're training really hard, and want maximum muscle growth, you should eat about your weight, in grams, of protein a day. Ex: you weight 150lbs, you eat 150g of protein a day. With your largest serving right after you work out, and second largest for breakfast.

well if you just want to get big, do those super squats. i gained 30 pounds(and added 65 pounds to my max) in 2 months. I.E, my chest and shoulders got ripped, and my legs are hard as a rock. although i dont have any abs

also brain, that is true, but you shouldnt have more than 55 grams of protien per meal, :) so if you weigh more, you need more meals

http://www.ironworkout.com/20_rep_squat.htm

From: i luffs yeww
^ Push ups for abs?

Yup. But really it depends on the diet he chooses. Gotta cut down on the Mcdonalds and BK.

I'm 20 years old and a certified personal trainer through ACSM. I would say that if you haven't really worked out before, chances are you will be working out with incorrect form when you start out. This will not only slow the rate at which you will see results, but also can/will lead to serious injuries in the long term. (developing asymmetries, and overcompensating with the wrong muscles) I would recommend that you work out with someone who is knowledgeable in exercise so that you don't start out with bad habits.

As for your goals…

Remember that the goal of resistance training is "progressive overload" which means you start at a weight which you are able to rep 10-12 times (when in doubt start light!) for 3 sets. The next time you train your muscles will have become stronger and the same set may seem easier. You then either add a challenging twist to the current exercise, or you can up the weight. You have to really "feel" this process more than anything. Don't let your ego get in the way while training… it may take a several routines before you are able to increase the difficulty and that's okay. Pace yourself, allow your muscles to recover before working out again, and you will see results.

Feel free to pm me if you have any questions about exercise. :)

From: Tim0suprem0
Ditto the ditto. There are two kids on the soccer team here who are doing P90X over the summer and they say it's amazing, so if you can afford it give it a try. Or just torrent it (but I think it's like 44Gb).

Nah. 7.66 gb.

From: Smartzkid
Nah. 7.66 gb.

44gb if you get a direct rip from the dvds…

Working out… Just eat food with energy and cut down on reading and computering (<< you get the idea).

The workout, even just building something big, anything with your bare hands… is a workout :). I'm no great fan of gyms or too many sports really. My excersize comes from doing house repairs and installation of harware (toilets, new plumbing , etc). I just read quick online guides (sometimes indepth… depends on "risk level"), and do it!

Hands on, $$ saving, excersize. Lol I think way better than gym or trainer or video guides :)..

btw i'm 150lb, 173cm.

get a personal trainer, I find there is a HUGE difference between working out on my own accord and some guy/girl yelling in my face to push myself harder. They also are better at making a more personal workout for you to get the best results.

and Sex your only 5'3… that's so short I dunno how you can function haha. I'm literally over a foot taller than you.

From: Blumblebee
get a personal trainer, I find there is a HUGE difference between working out on my own accord and some guy/girl yelling in my face to push myself harder. They also are better at making a more personal workout for you to get the best results.

and Sex your only 5'3… that's so short I dunno how you can function haha. I'm literally over a foot taller than you.

Or 5'4. I'm only 14..haha.

From: Sex
Or 5'4. I'm only 14..haha.

Im 17 and almost 6'5" when I was 14 I was about 6"

From: sirlaughsalot
Im 17 and almost 6'5" when I was 14 I was about 6"

17 and 6'1". I was only 5'6" when I was 13 though, I weighed 110 lbs. Now I'm 155, and I wish I was bulkier. Around 180 or 190 would be great. Of muscle of course.

From: gerauchert
I'm 20 years old and a certified personal trainer through ACSM. Feel free to pm me if you have any questions about exercise. :)

This is why I love SRL, pick any topic and we have an expert here :) gerauchert I might be sending you some PM's since I have a lifting program this summer and I don't even know what some of the exercises are haha (piston squats?)


Yohojo you should keep a log so we can help you stay motivated/yell at you if you don't work out!

One of my old best friends is coming back home for the summer. Were planning to work out every day during the summer, I'll keep a log then. Recently, like I've said (I think), I've just been doing curls and '1 weight behind your head with both hands things' at night a bunch, my arms burn aaargh! :D

But yeah, if we stick to our plan and workout ever evening during summer I'll definitely see some crazy results, and he used to work out a lot and knows proper technique and whatnot too.

From: YoHoJo
One of my old best friends is coming back home for the summer. Were planning to work out every day during the summer, I'll keep a log then. Recently, like I've said (I think), I've just been doing curls and '1 weight behind your head with both hands things' at night a bunch, my arms burn aaargh! :D

But yeah, if we stick to our plan and workout ever evening during summer I'll definitely see some crazy results, and he used to work out a lot and knows proper technique and whatnot too.

instead of doing a workout every day, do an even harder workout every other day, :D you will most likley get more gains that way, with an awesome diet that is

come on, yoga is pretty legitimate. fuck you guys.

Who said anything about yoga? It has its place, but personally, I'd say its more with sports than with working out in general. When it comes down to time expenditure, I'd rather spend more time working out and less time trying to do weird stretches and positions. Then again, I don't know much about yoga..

17, 6' 2", 180.8lbs

working out really hard every other night will be better than every night. You have to give your muscles time to heal. I suggest lobbies or swordies for a speedy recovery.

From: blackelvis
come on, yoga is pretty legitimate. fuck you guys.

Haha :p I agree with Smartz, in my opinion it's good to do alongside other physical activities because it provides stability, good posture etc. which then reduces chance of injury, but afaik it won't make you ripped.

From: Smartzkid

17, 6' 2", 180.8lbs

Damn you could whoop some ass.

While were somewhat on the topic, do y'all know of any good routines for increasing vertical leap?

From: sirlaughsalot
While were somewhat on the topic, do y'all know of any good routines for increasing vertical leap?

jump squats. get dumbbells or a tbar, put on some heavy weight(enough so you dont lose grip of it) go into full squat position and jump as hard as you can for about 3x5 or 5x5

From: Tim0suprem0
Haha :p I agree with Smartz, in my opinion it's good to do alongside other physical activities because it provides stability, good posture etc. which then reduces chance of injury, but afaik it won't make you ripped.

it makes you damn flexible, which really helps out in the long run as you age o you dont end up looking the like the venus of willendorf. and greatly reduces any chance of kind of chronic pain you might have.. it gets you tone as fuck, too. its a great workout if youre not just doing hatha yoga and going really slow with the asian music etc. theres a lot of good yoga classes that arent just bullshit. id rather stare at a girls ass doing yoga than go to the gym and watching mostly sweaty hairy guys with ego problems lift weights imho. all you need is a mat too and maybe a few classes and then you can do that shit anywhere. just give it a chance is all im saying. theres other options than just lifting that are better or just as good.

So, YoHoJo… you are going to post before and after pictures right?… I mean, how else will we know your working out worked out? Also, it might give some others the motivation to do the same!

I started INSANITY today. It's made by the people who made p90x except it's harder.. However, p90x is more geared towards gaining muscle over a longer period of time while INSANITY is extreme cardio that's meant for toning. No weights involved.

I'd recommend p90x for you.

i'm still with super squats, just because it's the hardest work out i've ever done, and i really doubt p90x can make you gain a pound of muscle a workout, :)

Proof for a pound of muscle per workout. And who cares if its not where you want it? If you don't vary your workout, you're going to end up pretty off balance…

From: Smartzkid
Proof for a pound of muscle per workout. And who cares if its not where you want it? If you don't vary your workout, you're going to end up pretty off balance…

what?

pound of muscle per work out is not plausible. That means you would gain aprox. 4 pounds a week or more and that my friend is ridiculous.

And I have p90x and to be honest I don't really enjoy it, although that's because I'm more worried about specifics things than tone and for some unknown reason I feel like using equipment makes me feel like I did more of a workout and I push myself harder.

From: Blumblebee
pound of muscle per work out is not plausible. That means you would gain aprox. 4 pounds a week or more and that my friend is ridiculous.

And I have p90x and to be honest I don't really enjoy it, although that's because I'm more worried about specifics things than tone and for some unknown reason I feel like using equipment makes me feel like I did more of a workout and I push myself harder.

a pound a workout is very plausable. you just never tried it?

From: Awkwardsaw
a pound a workout is very plausable. you just never tried it?

so your telling me that if I worked out for 2 months four times a week I would gain 32 pounds of muscle. That is a joke.

From: Blumblebee
so your telling me that if I worked out for 2 months four times a week I would gain 32 pounds of muscle. That is a joke.

i dare you to try. i bet you will give up in a week or so :)

also, you would get 30 pounds in 6 weeks, concidering you eat properly

I'm sure I wouldn't but no I don't wish to do it. My focus is not for gaining weight in an unrealistic fashion. I'll keep my work out and see how it goes.

From: Blumblebee
I'm sure I wouldn't but no I don't wish to do it. My focus is not for gaining weight in an unrealistic fashion. I'll keep my work out and see how it goes.

http://www.trulyhuge.com/news/tips62d.htm

http://www.ironworkout.com/20_rep_squat.htm

its real, and stop being ignorent please :)

besides, this workout is only for the strong hearted

Keep in mind that gaining a pound of muscle does not necessarily mean gaining a pound, as you will most likely be losing some fat as well.

From: Awkwardsaw
http://www.trulyhuge.com/news/tips62d.htm

http://www.ironworkout.com/20_rep_squat.htm

its real, and stop being ignorent please :)

besides, this workout is only for the strong hearted

I misinterpreted you. I thought you meant a pound of body weight but I'm thinking you meant a pound of weight as in lifting weight. Then that does make sense I apologize for my ignorance.

From: Blumblebee
I misinterpreted you. I thought you meant a pound of body weight but I'm thinking you meant a pound of weight as in lifting weight. Then that does make sense I apologize for my ignorance.

no, pound of body weight. 5 pounds to the lifting weight.

From: Awkwardsaw
no, pound of body weight. 5 pounds to the lifting weight.

The site says 15 lbs of body weight in a month and a half which would not be a pound a session otherwise.

"This book contains advanced supplment secrets
and shows you how you can gain up to 15 lbs. in
the next 6 weeks by discovering how to turn the
supplements you buy at your local health food
store into super powerful anabolic compounds! "

from the site. Unless you work out only one or two times a week your theory is flawed then sorry.

E: Ignore that ^^ kept reading. It doesn't make sense I'm confused by it to be honest. It says to take week long rests. How long have you been doing it and what results have you seen?

From: Blumblebee
The site says 15 lbs of body weight in a month and a half which would not be a pound a session otherwise.

"This book contains advanced supplment secrets
and shows you how you can gain up to 15 lbs. in
the next 6 weeks by discovering how to turn the
supplements you buy at your local health food
store into super powerful anabolic compounds! "

from the site. Unless you work out only one or two times a week your theory is flawed then sorry.

that's a typo in the website. since the book it's reffering to is titled "how to gain 30 pounds of muscle in 6 weeks"

On a lighter, not arguing note…

I JUST PINCHED A LOAF AND AM GOING TO GO TO THE GYM NOW!

From: YoHoJo
On a lighter, not arguing note…

I JUST PINCHED A LOAF AND AM GOING TO GO TO THE GYM NOW!

we're having a light hearted debate, not arguing :)

exactly ;) Mind posting results and before and after pics :) I'm curious to how this works. And looking at the weights they tell you to use those are pretty large amounts and to be honest you would have to already be 190+ lbs to be lifting those (220+ pounds).

What I don't get is how does that example guy squat more than he deads? My deads were always WAY bigger in high school than my squats.

From: Blumblebee
exactly ;) Mind posting results and before and after pics :) I'm curious to how this works. And looking at the weights they tell you to use those are pretty large amounts and to be honest you would have to already be 190+ lbs to be lifting those (220+ pounds).

how much you actually lift means nothing, just lift what ever your 10 rep max is :)

i cant find any before/after pictures, but there are plenty of video logs on youtube of people doing it