I hold the stretch for 30 seconds, a minute seems crazy.

I think I'm way overdoing my DL day. Could someone give me a good DL workout routine, including warmup - sets and reps. My max is 305. Thanks.

my triceps are burning out well before my chest for most chest workouts

i suspect this is due to one or both of the following:

(1) poor form. i exclusively work out at home using a bench and dumbells so my dumbell chest presses might not be perfectly balanced and perhaps i'm overcompensating elsewhere.

(2) underdeveloped tris relative to chest. my entire adult life has basically been a cycle of work out hard for 4-6 months - dont work out at all for 6-12 months BUT even during the down periods where i didnt work out at all i would randomly bang out 50-100 pushups during commercials and stuff.

which is more likely? could it be something else?

It might be form, but not necessarily bad form. You can try a wider grip to use shoulders/pecs more than tris/pecs.

Pavel's book teaches that you hold it for as long as you need for the muscle to fully relax in the stretched position. Which can be minutes at a time. I never had the patience to try more than a few times but it is amazing how much further you end up after several minutes of "intense" relaxation.

If you aren't feeling it in your chest, its likely because you aren't using your chest like you think you are, your tris and delts are taking the significant load because of how much more power they have and are compensating. Its probably holding your bench back as a whole as well. I feel like that's my problem.

People may laugh at the broey sound of "mind muscle" connection, but every big bodybuilder will talk about it. Think about using your chest as the mover, think about feeling your pec adducting your arms and as a result moving the weight away from you.

If you just continue to not feel it, do some chest isolation stuff. DB flys in your case, if you've got some plates or even just use a sturdy hardcover book, do some chest squeeze presses http://www.bodybuilding.com/exercise...chest-squeezes - I've started doing these as part of a superset with other chest specific stuff...you REALLY feel it hard in your pecs and depending on the angle you can 'target' either upper or lower.

I dont think there's anything broey about cognizantly firing pecs (or w/e muscle you're working in general) vs moving through the motion and letting whatever do the work.

Following up on that, make sure you're not benching too high up on your body - should be like nipple level.

was gonna say this. when you do static on fully warmed muscles that's how u want to do it.

Also consider rotating the dumbbells as you come up in the press and bring them together at the top. You are essentially at that point forcing your pecs to pull your arms in just a bit more and it may be that tiny bit of squeeze that will get you to feel it better.

So instead of |-| |-| at the top it will be OO

That's the key difference - people do it cold and That's Bad.

Lyle's recommendation for supplementing fish oil is 10x1g a day considering 300mg of EPA+DHA per capsule, for a total of 3g of omega3's.

Does it matter if I take 10 at a time or spread out over the day?

Also, just a heads up, a lot of brands contain a considerable amount more/less total EPA+DHA, even though the price stays mostly the same. 300mg per gram seems to be the standard though.

Any recommendations for scales? Both for me and for food

Doesn't matter.

Doesn't matter. Figure out how much you want to spend, then find some in that range.

Thanks.

FYI I spent some more time on bodyrecomp and found this:

http://www.bodyrecomposition.com/mus...ts-part-1.html

WTF there's usually more EPA than DHA isn't there? Mine have 360/300 EPA/DHA. I've relaxed a little bit on the fish oil in general though, since I don't notice anything, going with some of the more basic health recommendations, and just making sure I get 500 each per day. So I take 2 of those caps (same time).

Wow that's a lot. I've checked like 5 brands and mostly it's just around 300 (120/180). Lyle talks about those same numbers. I saw 1 brand that listed itself as 500 but then if you read the tiny letters it was actually "maximum 500, probably 400". I didn't see any of 600+ like you have. What brand is it?

Can't remember where but I read somewhere that research seemed to indicate the magic supposedly happens from doses of 1g/day and higher. I might have read it on a random forum, so I have no idea if it's legit.

Anyway if yours is really dosed at 660mg per capulse I'm sure you'll be fine on 2 a day.

ETA: Didn't see your initial question. The standard is definitely the other way around. I also started looking into Multivitamins and stuff and the more I compare brands the more I feel like I need to buy additional seperate stuff like magnesium, zink, vitamin D, vitamin B's, ........... while I probably won't feel any difference on any of those things, lol.

Yea that's what I figure, I used to get like 2.5-3g. Not saying you shouldn't go that high, but a little bit of laziness mixed in with not noticing different results has me end up on the lower side of things, haha.

Here's what I've been taking: http://www.amazon.com/Nature-Made-Fi...+made+fish+oil

I've been finding them at almost every convenience/grocery store.

FYI it says "Two 1200mg softgels contain 600mg of heart-healthy EPA & DHA**", so you've probably been taking less than you think. So it's actually dosed the same as other brands, but at 180/120 in stead of 120/180... which is weird.

ETA:
Lol, such a weird product. The front says "one a day", the nutritional label says serving size of 1 and 300/330mg per serving. And then at the manufacturer's description it says:

Every two softgels provide 720mg of heart-healthy Omega-3s.
Two Nature Made Fish Oil 1200mg softgels contain 720mg of Omega-3s, including 600mg of EPA and DHA.
Two Nature Made Fish Oil 1200mg softgels, taken daily for a week with a meal for optimal absorption, provide the heart-healthy Omega-3 equivalent of 2 servings of fatty fish.
Two Nature Made Fish Oil 1200mg softgels contain 600mg of EPA and DHA.
Two 1200mg softgels contain 600mg of heart-healthy EPA & DHA
Suggested Use: Take 2 softgels daily with a meal for optimal absorption. Up to 4 softgels may be taken daily.

You sure?



If I'm wrong then god dammit lol.

Use this for food:

http://www.amazon.com/EatSmart-Preci...rds=food+scale

Works great. Brainless.

This thread made me buy fish oil when I was at the grocery store, 540/450 per capsule. What kind of miracles can I expect from this stuff?

Probably won't notice anything tbh.

Damn.

And do they still give those burps with a disgusting taste of fish?

I might've made a bad investment.