Bar shouldn't be resting on exposed spine at all. Squeeze shoulderblades together and they should make a nice shelf for the bar to rest on without contacting bone.

Thanks!

Not sure if this is the place to post this. I've looked on the internet and I can't find anything about it. Obviously I can't email the Clean Program because they will just stand by their 4 months claim.

About 11 months ago I bought The Clean Program kit because I wanted to try to do a cleanse. I just never got around to doing it. Could I still do it now or has the shake powder or the supplements gone bad like they say?

http://www.cleanprogram.com/clean-7-day-cleanse.html

This is what I am talking about

How long are the products good for?
All products are good for four months from the purchase date. You can reference the product labels to determine each product’s specific expiration date.

The supps are probably fine but maybe not the food.

There is no food. It's just powder for a shake but looking at the ingredients in it, I do think there is a good chance it went bad.


Likely not worth the risk.

sry to break this to you, but youve been scammed, there is NO CLEANSE , this is just BS

no valid science behind this

sry to be a buzzkill

JckD,

Your jealousy at the fact that he's about to be toxin-free is so transparent. And ugly. Try to be a little happier for people succeeding and reaching their goals.

sry thats the overtoxified self talking

Get the inversion table or gravity boots before chiro, I've been blown away at how amazing my gravity boots are for my back pain.

When I do bentover rows (using dbs) my lower back is always the first thing to get fatigued. I always feel like I could do a few more reps but my back can't stay in that position long enough. Is this normal? Does it mean my technique is bad? Or just that my lower back is weak?

I have the same problem.

same here, I'd guess at the novice level our lower backs are just too weak to do the lift without pain regardless of form. Someone feel free to correct me. Although I do pendalay rows now, those are a little better on the lower back then barbell rows imo.

Hey guys, I've been doing SS for 6 months and GSLP for a year. I've lost motivation and want to switch things up. Basically I'm making no progress on any metric and would like to focus on hypertrophy for awhile. I'm looking into a new program, but have time for no more than 3 workouts a week which seems to be on the low end for the hypertrophy programs I've come across.

I've been considering this program, which is basically a 3-day version of PHUL with no lower body hypertrophy day. It might be FPS to do a split when I'm only at the gym for 3 days a week though. Maybe it's better to just modify GSLP? I've been doing accessories but I feel like I need a bigger change of pace.

Let me know if this is silly, I need some inspiration.

Day 1: Upper Power
1. Pendlay Rows: 3x3-5
2. Chin-ups: 2x6-10
3. BB Bench Press: 3x3-5
4. Incline DB Bench Press: 2x6-10
5. BB Military Press: 3x3-5
6. Side Raises: 2x6-10
7. BB Curl: 3x5-8
8. Skull Crushers: 3x5-8

Day 2: Lower Power
1. Squat: 3x3-5
2. Deadlift: 3x3-5
3. Leg Press: 2x6-10
4. Lying Leg Curl: 2x6-10
5. Calf Raise: 3x8-12

Day 3: Upper Hypertrophy
1. Bent-over Rows: 4x8-12
2. Chin-ups: 3x8-12
3. BB Bench Press: 4x8-12
4. Incline DB Bench Press: 3x8-12
5. DB Press: 4x8-12
6. Side Raises: 3x8-12
7. DB curls: 4x8-12
8. Pushdowns: 4x8-12

Looks overboard for 18 month lifter but would need age, weight, height and current main lift numbers. Also, if natural or not.

"When I do bentover rows (using dbs) my lower back is always the first thing to get fatigued. I always feel like I could do a few more reps but my back can't stay in that position long enough. Is this normal? Does it mean my technique is bad? Or just that my lower back is weak? "


Your lower back could be weak or are you prefatiguing your back with other back exercises done before the rows?.

Are you doing these with one hand on flat bench? If not, you could try that... should help.

with 3 days a week as the limit , i would go with a full body training for hypertrophy

That could be it, I'll try doing the rows first next time.

I'm doing them just like barbell rows, but with dbs, so I'm holding a db in each hand.

33 years
6'2
180 lbs

3x5x235 squat
1x5x300 dl
3x5x200 bp

natural

Full body each workout, 3x week? I considered modifying GSLP into something like this:

Monday:
Squat
BP
BB Rows
Chest hypertrophy
Arms hypertrophy

Wednesday:
DL
OHP
Chin-ups
Shoulder hypertrophy
Back hypertrophy

Friday:
Squat
BP
BB Rows
Chest hypertrophy
Arms hypertrophy

Part of why I would prefer doing something else is to get away from the GSLP linear progression and the bulk of this would still the same grind, with the focus adding weight. I might be mental more than anything else, but I would like to shift the goal from putting more weight on the bar to something else, i.e. hypertrophy.

Edit: Everything except squats and DL would be alternating ABA BAB ABA etc.

Hello everybody,

Do you have to try running shoes on prior to buying or can you get away with just purchasing them online? Also, can somebody recommend me a decent pair? I'm pretty much a novice - runs are normally around 5k or so but I don't measure them.

Try them on, as size and fit vary widely. Or buy them from Zappos, which offers free returns.

Definitely try them on. They're gonna run either really tight or loose pretty often, and you're also going to want to get a feel whether you like a more barefoot or cushioned ride.

Exactly.

Dude doesn't want to see me glowing with radiance a la fellow cleanse advocate Gwyneth Paltrow.

so ive been doing this program http://www.bodybuilding.com/fun/12-w...trainer-15.htm, which has 1 upper body day then a lower body day then 1 date off then repeat but on the 2nd legs day of the week i feel im way too tired to train legs again esp after i play football (soccer) can i change the 2nd legs day to arms or something so im not fatigued and feel really heavy when i play football.

Yes.

I’m a beginner and quite new to all of this myself, so take this with a grain of salt.

1. I’d suggest taking advantage of their forum for your questions related to the program. They probably have a thread dedicated to it somewhere.
   
2. You can change whatever you want, but then you’re not doing the program (not that there’s anything wrong with that).
   
3. What’s your caloric intake? Just glancing at the program, they recommend 15 calories/ pound of bodyweight. That’s a generic calculation and doesn’t take into account your overall physical activity and the amount of calories you burn in a day. If I had to make a general guess, you probably aren’t eating enough. If bulking is your goal, you need to be eating a lot. You also need to be giving yourself plenty of rest in between workouts. As prescribed, you should be getting at least 3 days rest in between each lower workout. If you’re playing football in between there, it’s not surprising that you’re gonna feel fatigued.
   
4. Basically, you need to figure out what your goals are. If you want to strictly follow the program and bulk up, make sure you’re eating a ton and giving yourself rest. If you want to keep up your football, don’t get overly ambitious on the lower body workouts and understand that it’s going to be a lot more difficult to bulk up. If you’re not struggling on your first lower body day, maybe you just need to add an extra day of rest in between Lower A and Lower B (so do your Lower B workout on Saturday and rest Friday instead, then just keep adjusting the next workout so it's at least 4 days out). Again, you’d no longer be doing the program and would probably struggle more on Upper Body stuff, but it’s your life man, do what works for you.

tl;dr cliffs: