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Posted at April 27, 2008, 12:58 pm:

This thread is for people that happen to have training questions they would like addressed.

I am a qualified professional, and I can give you an accurate answer that suits your needs.

If you feel that I can effectively answer your question, feel free to post here.

Hopefully this thread will help prevent the clutter that comes out of numerous other training threads that are around here.

Original of the message was taken from http://forum.bodybuilding.com/

Replies:

I know your probably not a doctor, and this isn't specifically a train...

Deadlifts are actually known to cause scoliosis, I'm not sure about sq...

It is known that squatting does cause spinal compression.

Khan, perhaps you can provide some additional insight to a highly cont...

K thanks Khan and DreamWeaver.

If I'm training to be a good thrower, what kind of ab work should I do...

Only in people that deadlift with terrible form.

The theories on this one range wildly, but I will offer my personal pe...

Im 14yrs old, 15 in march.

Pamos, what does the word supplement actually mean.

My answers are in CAPS.

Oh, I know, I was just seeing if you were one of those guys who thinks...

You don't need supplements right now.

Heis understand that Khan is not a sports trainer, so he is not going ...

Did you not read my last post?

Like I said, I am not an athletic trainer.

I am sending this thread to the top.

Ok another question.

Yes.

Kahn, do you know of any good homemade PWO shakes I can make? Right no...

I do use whey protein in all of my shakes, as it is easier to digest.

Ok, thanks.

Khan, here is a question I got for ya: Ever heard of Dr.

I am advocate of eating by intuition.

Well, I put the creatine in water, I don't use grape juice.

I don't recommend working out body parts more than once a week general...

It has been proven repeatedly creatine absorbs best with the simple su...

Thanks! In short, the ABC approach is summarized here: http://www.

Well cell-tech already has sugar in it, and its flavored, and I've tri...

***I editted where I shop at because apparently this site doesn't want...

Definitely don't agree with it.

Additional questions are welcomed.

Ok I want a good workout routine that I can do at home on my machine (...

Critique my split--It isn't really organized because I have to depend ...

So you say that even small muscles like biceps need 72 hours for recov...

Keep in mind I am not an athletic trainer, so I can't handle sports-sp...

Yes, even muscles that small need 72 hours.

I am going to refer you to the split I gave "PAmos wannabe" ...

What would you do so different when getting to the advance level? I do...

where would be the best place to see if my growth plates have closed u...

It becomes harder to build muscle at an advanced level.

I agree, Pumper isn't exactly a newbie.

No, the ""BBing prevents growth" myth is worthless.

thank you sir

Thanks USMuscle! I've heard that example quite some times.

I agree US, however, I would think he would do well to stick with my p...

Would it be ok to hit the bunching bag for cardio while bulking? Maybe...

i've been sweating alot from my armpits.

Murdok, let me refer you to a section in the Workout Journal Forum.

I would heavily advise against it, stick to treadmills, cycling, and e...

Nope, I've seen quite a few people with similar abilities to perspire.

Damn man, 45 mins starting off?

Nice post, thank you for the addition.

I started it so high because people fear only walking for 30 minutes.

I wouldn't do anymore than 45 min at one time.

45 minutes at low-moderate intensity isn't going to burn muscle.

Additional questions are welcome.

Eh, I'm still gonna hit the punching bag.

Thanx i thought i had hyperhydrosis or sumthing but thats for peopl...

I can only give the advice, it is up to you if you really want to take...

Well.

Yes, you should maintain, or even lose a little.

No offense taken.

It is just a waste of calories that go to building mass.

More questions are welcome.

Would you recommend me using a weight gainer? Right now I'm just using...

Hey Khan another question about compression exercises.

Sciatica.

I am purely anti-weightgainers.

I think you are right with my quads overpowering my hamstrings.

Yes, it is very possible that will help alleviate the problem.

When you are working out a muscle when and how does the most damage (m...

I have a question about rest periods in between excersises.

Khan another question my inner pecs are rock solid but my outer pecs a...

The muscle micro-tears to some degree each time it is put under a forc...

Thanks for the reply.

I am not an advocate of super-setting (doing sets of different muscle,...

This is part genetics, part how you train your chest.

Each set is equally important so long as the weight is heavy, the form...

What is the protein that is slow absorbing and starts with a c? Anyway...

Is it ok to take protein in pill or powder form if i do not get enouth...

Caseine.

kind of a weird question but do you think Sex effects bodybuilding gai...

Yes, it would effect gains.

Hey, i was wondering your opinion on the following things: -HST and...

#1.

Additional questions are welcome.

Sending to top.

My questions could be covered in another thread but i wanted to get yo...

I'm sure you're doing just fine, since you just started.

By CNS, are you refering to "Central Nervous System" or is t...

no, ur right.

If anyone else has any questions please post, Khan and I sort of work ...

Def.

My advice will always be towards maximizing gains.

again, this is a 4day split that i designed recently myself.

You are overtraining shoulders.

thank you

Could i do it this way? Monday: Chest, Triceps, Abs Tuesday: Back,...

Traps is best grouped in with back movements in general.

Taking additional questions.

What is the proper way to perform wide grip chin-ups? Should you come...

On chin-ups you don't need to come all the way to the top, it takes mo...

How long should I rest in between sets? I rest about 2 minutes and pe...

There is no set amount of time to rest in between sets, just don't tak...

Notes in CAPS.

Wow that seems like awfully low volume to me.

I, myself, can use 2 sets for only one quad movement, go heavier than...

Why dont you recomend flat barbell bench for bb'ers??

Monday-Legs Back squat-4sets Front squat-3sets Leg press/hack squat...

Anatomically it is a rotator cuff injury waiting to happen.

I am not going to give a full analysis of this.

do you think it's better to do bicep curls with a barbell, or dumbells...

Im ectomorph and gonna start bulking soon.

QUOTE: OzFry Im ectomorph and gonna start bulking soon.

Curls with a BB or a DB have the same value.

As per the usual.

I think we disagree on volume though.

What size are your quads? People that move really heavy weight on quad...

Eh I just don't agree.

I need some help putting my workout together.

thank you

Shrugs aren't needed.

Thoughts in CAPS.

I'm not disagreeing, I'm trying to make a point that what works for on...

I've got a military press question.

Lately I've enjoyed working just one muscle group a day.

Khan .

Hi Guys, im a newbie just starting out and was wondering if someone co...

This semesterl I decided to put myself on a 5-6 day a week schedule.

The stress it puts on upper chest is minimal.

I would completely rearrange this, but it if it is working for you fin...

The body doesn't even burn fat until after 20 minutes of cardio usuall...

Try to stick to training a muscle once a week, especially in this stag...

...Where is your leg/calf/back/lat/forearm training? Every body par...

Plateaus are only part of the game for the training inept.

Feel free to post questions, but it may take awhile for me to get back...

My goal is to decrease fat while maintaining/increasing lean muscle ma...

[quote=KhanPaulsen]Also, the biggest quads you see are all low volumer...

[quote= Coleman and Ruhl hit it low volume? I wouldn't say hittin...

Can you tell me what are your thoughs on HST ? As red before you thin...

Have you guys watched Ruhl's video? He does alot of sets yes, but he d...

I endorse it.

Thank you.

My current split consists of: Mon: Back/Chest Wed: Legs Fri: Bi'...

It sounds like you are on a good track.

Hmmm, I don't want to flip the entire split around, so I will just cha...

If you wish to ask me questions feel free to go to www.

I've decided to reopen this thread and accept questions in both places...

Sending to top.

Open for questions.

You train DC style, yet you recommended once a week for each BP to som...

Okay well right now, especially since summer is right around the corne...

Not everybody trains DC.

I agree with you 100%, not everyone's ready for DC, but they could be ...

A few reasons.

DC is pretty high frequency in one respect (3 times in 2 weeks for eac...

You hit it perfectly.

Don't do HIIT.

hi im curious if any of u have a good workout for powerlifting i do ch...

If you're powerlifting you don't need to train your biceps whatsoever.

thanx for the sites and i hope i do good espicially of how small i am ...

If you want help with your diet, hunt down my "Diet Questions&quo...

Hey, I posted my "diet" in your Diet Questions thread.

Olympic runners really aren't as large as you think.

Sending to top for additional questions.

ok, here is my current situation: im preparing for a mini contest tha...

Khan is going to recommend roughly 45 minutes at 3.

Cardio two times a day is something I normally only give trainees with...

need a suitable routine to follow.

i just got off a cutting cycle and want to get big for the summer how ...

What do you think of using your workouts as "areobic" sessio...

Read through this thread, and you'll have a better idea.

That fits in line with cycle training, and other fitness-bunny type th...

Thank you for the detailed information, I can work with this.

Hey Khan, I'm new to bb'ing, Im in the first week of my second mont...

Day1: Back/Traps Day2:Legs Day3:Shoulders/abs day4:Biceps,forearms ...

I have always had trouble squat.

Sounds like you're on a good track, but toss the weight gainer, they a...

Very few recovery days.

In your case unilateral training (training just one side of your body)...

how many sets per bodypart for this 4day routine? and also what are t...

The best lat exercises are just pull-downs and pull-ups, nothing fancy...

thanks, one last question, the usual cardio question here, sorry .

Either on an empty stomach or with a 1-scoop protein shake in water be...

khan, thanxs for the advice on cardio.

I'm trying to put myself a diet together in your opinion what is the i...

For people holding a significant amount of mass, that is the exact rea...

Hunt down my Diet Questions thread and read it.

Khan, I have a 13 year old training for fullback and linebacker.

so im a small guy, im 5" 5, 155lbs, bf% around 12-14, visible 4-p...

No, it is right.

What is a RM? What is dynamic lifting?

RM is your 1 Rep Max.

Explosive work, used to enhanced explosiveness for 1 RMs.

khan, as i await patiently your answer to that question, ill ask anoth...

This is a loaded question.

To answer your question, it is purely up to you on the session.

so youre saying that a 140lbs bantamweight, who follows the same diet ...

OK, cool, thanks khan.

hey khan like wat ur doin here.

Oh no doubt.

This question still is loaded.

Thought in CAPS.

i got you khan.

Natural supplements all the way.

thanks but since i had no tri training i was thinkin of changing weigh...

The only effective pushups are with double blue bands, and those will ...

a few questions B.

I need a good workout routine that is really intense.

Khan, what are your opinions on 5x5 training? I need a new workout pla...

1) Elbows out for chest, in for triceps.

I need to know your previous training experience.

5x5 is CLASSIC.

Ok.

Most of the time I see it done in a 3-day split.

Sending to the top for people with questions.

does using shoulder width or double shoulder width grip on pull ups,ma...

No, not really.

I'm looking to start doing the 5 x 5 program for all my exercises.

Adjust the weight accordingly.

Another 5x5 question: You said just now that the first set should b...

You should always warm-up for ANY exercises.

Okay.

Light stretching after warm-ups, heavy stretching after working the mu...

Thank you very much, kind sir.

Just a quick question I know you may not know the answer especially wi...

Sounds like a rotator cuff issue if the pain arises during arm abducti...

I've read that the body can only take in 30g of protein in 1 serving.

Hey Khan! I've been bodybuilding for about four and a half months n...

Hey, Im 16 and go to the gym 3 times a week-monday,wednesday,thursday...

The studies on how much protein the body can consume at once are very ...

Thoughts in CAPS.

Give each body part AT LEAST 72 hours rest.

Open for additional questions.

I just saw you post that higher volume would be better for a beginner.

After about a year of good, solid bodybuilding experience.

lol.

I was just messing around with the suffer, and die thing.

If anyone has a question, feel free to ask.

Hi Khan, why do you always put back with biceps and chest with tricep ...

The muscle is getting worked anyway to some degree, the synergy is eas...

Hey Khan, every post I've seen from you seems to be highly informative...

I'll start with a simple observation.

okay, i dont have a specific forearm day.

Alright, as I thought, all grip work.

arrr.

Man, I really suck at explaining this one.

arg i just cant figure out how to do it.

Hmmm, try hammers, reverse grip BB curls, and forearm curls.

Sending to the top for people with additional questions.

I think I may have gyno, and I've heard it goes away with time, but is...

well i don't kno about train or eat but i do no an estrogen blocker wo...

Lower body fat is the only way to tell if you have it or not.

Yes, that would be possibilities that I recommend before surgery.

*gulps* surgery?

If you do more volume does that mean your body will need more time to ...

That's the absolute last, and worst option to get rid of gyno.

In general, yes.

SUrgery is terrible the most awful thing i have ever had to go threw i...

That'll teach you not to drink.

thanks for responding so fast.

How fast you gain strength is up to a myriad of factors.

Sending to the top for additional questions.

So does that mean that the above two programs i suggested for myself w...

They may work, but you need something tested and tried.

a 5 x 5 program.

ME and DE days are a trademark of WSB.

Could you please tell me why? i asked quite a few questions and didnt...

Alright, since you IMed me on AIM I will handle it there.

i want to thank you alot for the information i have recieved from you.

No problem, feel free to ask questions anyway.

IN this program, should you always choose a weight you know you can ge...

Thoughts in CAPS.

1) Should the 5 x 5 method be used for all muscle groups and exercises...

What's the low down on glutamine? If I take 3x MRP's a day that hav...

khan, about DC style training, and especially shoulders, ive seen that...

Sry i couldnt find the workout log place u were talking about.

Thoughts in CAPS.

Glutamine working depends on the person.

No pushups, they're worthless.

The lateral head gets worked in both behind the neck presses and milit...

i know i keep sticking to this point, but if you do your final set wit...

If you get all 5 sets of 5, next time you come back to that exercise y...

If i could do them, why wouldnt you do them on the leg workout day sin...

Stiff-legged deadlifts are hamstrings.

maybe i do them wrong then, and on the bodybuilding.

The bb.

please take a look at my split and tell me what u think.

for my back day i only have 3 exersises bc i cant perform dead lifts d...

If the weight is VERY heavy, yes.

Take the weekend off entirely.

whats considered heavy? 70% 1RM if im gonig to need to do 5 sets o...

Thanks a lot.

first off, i'd just like to thank you for helping so many people, i ha...

Yes you can.

You need to do some research yourself man.

Thoughts in CAPS.

I will be gone for the day, but if you want to leave a question I'll g...

well, i've had some trouble with my biceps as of late.

thanks.

thanx for the help, but as for the splits, the one i wrote was what i ...

Hey Khan, I am 5'10", 165lbs, 18 years old.

if you do for example a flat bench press in a 5 X 5 program with 82% 1...

If you do 3sets of 6-7 will your muscles develop slower than if you do...

Bump.

i'm a newbie at bodybuilding and have been going to the gym consistent...

My freind said he hit a platue and i was wondering how he should break...

in case any of you havent realized, khan is MIA i dont know where h...

I may be over analyzing this, but i am really worried about making gai...

lol, probably.

Try using just 2 exercises for biceps, and focus on keeping the negati...

For more WSB information and especially in regards to ME and DE try ww...

Dude, Where Have You Been? Everything Allrite?? Jc

Just do abs on an actual training day, and only do them once a week.

ya khan wtf up ? i haven't seen ur name in a long ass while.

Yes, I am anti-HIIT.

Thoughts in CAPS.

How many really small guys do you see pushing huge weights (powerlifte...

Get your diet in line.

At his size a plateau break would result as an increase in FOOD.

You think too damn much.

Juanca: I've been really busy with other things, just switched ISPs an...

hopefully u got a faster isp then u use to have so u can be a speed d...

LMAO.

I have been reading alot and noticed alot of sites stress the importen...

No, I don't periodize.

So i shouldnt do any heavy bag after say my two bench routines per wee...

What about for power lifters.

Powerlifters are training the CNS on one of the days more than the mus...

But if you only focus lets say on strength for like 6 months, and then...

You should always do some form of maintenance.

Thanks

thanks

when your maxing out in bench pressing is it really maxing out when th...

I do hammer curls and the normal curls on Monday.

thanks

Thanks a lot Khan, the only concern I have now is that you kinda tosse...

Alright.

khan, well, its kinda a mix between HIT/DC stly training, done a-la...

ok i'm trying to gain about 15 pounds or more if possible before footb...

food, food, and more food.

ttt

Okay, I'm having trouble deciding what to do.

Here is a question for ya Khan.

No, they shouldn't even touch the bar unless you fail.

Hammer curls tend to count more for forearm training actually.

Heavy ass deadlifts are all the traps need.

If you're not sore than your body's recovery is doing well given the d...

I advise you eat as cleanly as possible, and as much as possible while...

Keep the diet clean, do your cardio, keep training intensely, and cont...

Leg Press Calves, man I love'em.

Thoughts in CAPS.

Open for questions.

I was wondering what you thought about the duel factor theory.

I think it is another way to solidly arrange your training.

Hey Khan, just wanted to say what an awsome thread.

Ok well in that case I have a question about deadlifts hehe.

Use something else for hams over SLDLs if you're having a problem.

Answers in CAPS.

is it possible to become the size of many pro.

No.

Ok well i've been working out for about a half year and have seen good...

I know I would overtrain on it.

What would you recommend? Can you show me an example of the number of ...

My bottomline advice to you since you said you were gaining: KEEP GOIN...

Blehhh i forgot to mention that im sometimes really tired from it, i n...

What should i do for low-rep squats if i work out at home and dont hav...

I'm 15 135 lbs 5'9 I would like to know alot of good conditioning exe...

The extra 15 minutes won't kill you in the gym.

I used to have to do these myself at one point, and they are scary.

Leg-lifts, there's a million different pushup variations, you can do d...

Hi ! I do squats and deads, but when i lie down flat on a bench, my l...

That could be any number of things for the lower back.

Critique My Routine Please: (Day 1) ***CHEST*** Dumbell Press 2...

Notes in CAPS.

Hi Khan.

Thanks for your critique.

What the ****? No squats, deads, or benching?! That's gay! You'...

Your mind will know when it is risky to go for another rep, stop there...

Yeah, I know.

I swear, schools are gay.

Haha! I just sent that guy an email about it.

I'm a huge fan of the hack squat, but it is up to the person and what ...

Thanks, i actually do have a bad posture, but i think its getting bett...

Can you help me with my workout, what is wrong in it.

Alright I got a two part question.

No problem, all questions are welcome.

I'm a big fan of lower rep ranges/lower set ranges/few exercises.

Before I get into this, what are your goals? When you state that I ...

So when you say low intensity would a 20 min bike ride 3 days a week b...

My goals are to get back at the kids that bollied me when i was punnie...

Try for 30 minutes.

Yeah well i came up with a new routine.

I'll say it now, just looking at it, it is begging for overtraining.

what about me.

You have the right mind-set, now you need yourself with knowledge.

is it possible to get a 4 or 6 pack in 5 days

It depends on what your body fat is at, what your metabolism is like, ...

about 9 persent body fat high matabolism

You should have at least a four-pack already, and in 5 days it might b...

oh really well what if i did not chane my diet and just do alot of abs...

In 5 days? No.

well just tell me will it work if i stay with the same diet and just d...

No, you wouldn't lose muscle in that case.

okay Thanks

how long do you think it would take?

Perhaps a month, to not lose a massive amount of muscle and appreciabl...

Open for questions.

Do you see the potential for me to develop "Men's Health Cover Ty...

Yes, there is potential.

Open for questions.

http://forum.

If you're going to take time off go lighter than usual.

Open for questions.

Whenever I try to squat I always end up getting cramps in my arms, eve...

Sounds like a tight bicep tendon.

Could you please critique my split.

Put rear delts with shoulders.

Monday: Chest, Triceps, Front Delts, and Medial Delts Incline Bench...

Barbell rows are for your back, they belong on Friday.

Khan, I posted in your diet forum and liked the response I got so I th...

Oh, I just figured since you said "Put rear delts with shoulders.

1) See #2 2) Unilateral training is for uneven parts, it works, but...

Alrighty then.

What do you mean see #2?

Answer number 2.

Hey, I was wondering if you could help my improve my routine! I have ...

khan, in your opinion, what are some of the best delt mass builders? ...

Come on JC i would figure you would know this.

There's no order to these: Military Press, DB Shoulder Press, Behin...

yea, i know all those, except i wont do uprite rows, AJ has scared me ...

Just because you're a newb doesn't mean you can't be smart about thing...

No, I am a meso.

Alright, I give.

Sorry.

Worry about that when you come to that fork in the road.

Thanks Khan!!! You are a God among men!!

That's a bit much, but thanks.

I do cardio everyday for 45 min before i work out monday: abs : se...

Im thinking of starting a new program next week.

Is it okay to use a smith machine? If I use it will I see the same kin...

Well, since i heard dead lifts cause scoliosis ive been ify whether to...

They cause scoliosis if you have terrible form.

The Smythe Machine is fine.

Thoughts in CAPS.

Thoughts in CAPS.

Awesome! you have a training question thread.

alrightmy working out program.

Ive been doing my routine and switched a few things up to give a littl...

oops the whole decline situps with weight behind my head.

1) Not unless they become bigger than your chest, which is really not ...

You seriously need to shut your brain off, my man.

Just focus on really slow negatives doing sit-ups without the weight.

http://media.

If you're decreasing in shit it means you aren't eating enough.

I'm trying to lose some small love handles and get rid of a distended ...

HIIT sucks.

so to lose my love handles and distended belly, I should be doing low ...

To be gaining muscle you should be doing low intensity.

great post! shows real knowledge, not too many people think that wa...

Good to hear it.

who knew compound movements would be so beneficial???

like i said, its hard to change alot of things overnite.

thanks, hard to believe you're only 19 but know so much dude.

I've always had a knack for intellectual stuff, so I tend to memorize ...

Khan I read somewhere in this thread that you do your workouts based a...

The information for it is no longer out there.

Say I'm doing squats at 3 x 6-12 and I want to lift until failure.

Squatting to failure is dangerous.

Well , I was just using that as an example, what if it were incline pr...

As with any training to failure you do not aim for an exact number of ...

So if I can get all my reps down for my first set, and I increase the ...

If going to failure you don't need to raise the weight.

my biggest problem in the gym has been, for quite some time, a lack of...

Yes, small DBs suck.

Open for questions.

kahn has been lifting weights for _____ months???

"Lifting weights".

What is the optimal rep range for small muscles such as biceps, forear...

For a generic rep range 6-10 is fine.

Sorry about all these questions about the same topic but.

With going to failure you make changes to the weights and reps as you ...

khan you got any fast twitch muscle fiber exercizes ?

bump

i read @ intensemuscle u shot up from 157 to over 200 in a of matter m...

In your opinion what are the best knee wraps?

Khan, besides bent over laterals and the reverse pec-dec, what can I d...

I don't know if someones posted this already it's just that ure thread...

I could be mistaken but i'm pretty sure he was doing DC training in wh...

hmm my bad i don't exactly know what that sort of training is, sorry

alright sorry i didnt post my workout but i wanted to finish my week ...

When you train a specific muscle fiber, say your slow twitch mucle fib...

and o yeah i workout my legz on the fourth dayy 2 but i dont keep coun...

how do u kno when u have hit a plateau?

Im kinda confused on how muslce fibers work.

I don't know, I've been a fan of 50-100 rep training for Calves and Fo...

LMAO

I have some questions I'd like to ask you directly on AIM if you could...

khan, since august 04 i suffered a vertebral injury (2 stress fracture...

What is the best thing for soreness? I did squats 2 days ago and Im ...

Bump Glutamine is suppose to help.

I miss my Khan.

When I finish a SET how many minutes ( seconds ) I should wait for sta...

Don;t train chest after tri's.

Don't train while you are still sore.

Maybe not repping for that long but static holds I could see, not that...

I have been weight lifting now for 3 weeks and what I do is I first wa...

For DC training, how thourough or light is the stretch before the work...

The stretches before the exercise are pretty light, and just enough to...

Anything in a low rep range would deal with fast twitch muscle fibers.

The most important thing I've learned is to listen to my body at all t...

I don't use any, although you would do well to ask on IM.

Upright rows, and behind the neck presses.

It had everything to do with nutrition.

This is definitely not my area of expertise.

When your gains both in strength and size stop.

Stretching, glutamine, protein, ample nutrition, ample sleep, enough r...

To answer your posts title: Yes.

Rest until you feel ready to do the next set.

They both respond to the type of stimuli and energy system they are de...

Welcome back Khan, we missed you.

Thoughts in CAPS.

Thoughts in CAPS.

Yes, although mostly used for quads by the few that use them.

Is there a point to having light workout days? (are they optimal) W...

Thoughts in CAPS.

Whats the fastest way to get hard abs???

I'm 41, 6'8 230, just lost 15 pounds over a 5 week period, have been d...

Your abs are naturally hard.

Chins can be a flat-out obnoxious exercise to improve in.

Does this workout look good to you? Monday – Squat – 5 x 5 Bench – ...

Thoughts in CAPS.

Does it have to be basic.

Is there a point of doing both 1 x 5 and 5 x 5 in a workout program? ...

I'm 16 years old, 6'2, and 175 lbs.

Why would basic be bad? Why shouldn't you be doing the basics? W...

Just 5x5 by itself should be enough.

Exercise doesn't stunt growth unless you break a bone and with it a gr...

ok, I have been lifting for around a year.

If you're still gaining on it, then you're fine.

Well, i never said i was gaining on it.

i have been on a program for 5 months now and i am still gaining so sh...

When a plateau comes, then make changes.

Hey there khan.

You just need to ease your way back into it.

Thanks mate, time to start hitting the weights again I think.

That would explain it.

Khan, you've helped me a bit in the past and well, I was wondering if ...

You ask me to make my work-out plan and then you will critique it.

First of all, don't do full body workouts.

An an actual trainee of IH's I am not allowed to answer any questions ...

Thanks Right now I don't really have time for 4 days a week, so how...

Yes, you can.

Aite then wish me luck man!

Hey Khan, I just started 3 weeks back and am hitting one body part ...

Get biceps away from back, and then you're fine.

same with triceps, shoulders - and chest.

this may have already been asked, but how good/bad is it to do cardio ...

My brother had surgery on his achilies tendant because it was short an...

Weighted stretching would do him well.

Cortisol causes problems in situations like that most of the time.

So, maybe we should just either do weights on weights day and cardio o...

You hit it on the head.

oh ok, thanks for your help man .

Do what you feel needs to be done.

Been training for over a year, nothing is lagging and gains are great.

ok once again, thanks for your assistance.

I want you to look at an anatomical chart, and view the chest.

Sending to top for additional questions.

Hello Khan, I just noticed this thread and started reading some of the...

I'm going to start lifting weights, but I'm worried about picking a wo...

Let's make this a 4-day schedule.

Cool man, I really, really appreciate your input on this, thank you ve...

Pick a split that allows a good day for certain muscles to be worked, ...

Everything will get trained.

my work out schedule .

Hey kahn, do you know anything about improving your overall running ab...

You're better off asking an athletic trainer.

Ok, awesome man, thanks again for all of the help and input! I'm hopef...

I think people at this site think im stupid or crazy because they didn...

Synergy basically means "Works together in harmony".

I would have NO IDEA.

any thoughts on my routine

thats alright What i do know is always carry a (preferbly heavy) weapo...

Only do abs twice a week max.

Do you mean fencing? Or hitting things with a piece of metal?

Alright guys, no hijacking over what he carries around as a weapon.

I've heard some rumors that training back/biceps on the same day is no...

bump

Do you think this is a good split for someone with good recovery? D...

Thoughts in CAPS.

Yes, this is fine for someone with above average recovery.

Hey Khan, what are your views on RP sets and static holds outside o...

RP sets and statics outside of DC can be done, would I implement them ...

So what other principles would you incorporate into other, more basic ...

Strict form, controlled negatives, contraction, should always be prese...

Hey Khan, let me know what you think of the following program I am goi...

Thoughts in CAPS.

"YOU BETTER BE DAMN SURE YOUR RECOVERY IS GOOD ENOUGH FOR IT.

Hello Khan, If you're muscles are still sore after a 72 hour resting ...

Thoughts in CAPS.

If they are really sore just do another rest day.

Hey Khan thanks for the reply as always.

You can always work to find a middle ground, there's no fault in that.

hi khan i had a qustion about a pain that i have in my back.

See a doctor, since this is a continual problem.

Okay, here is what I have worked out as far as frequency of training.

It should be fine.

is this a good routine? Monday-Upper body #1 Tuesday-Lower body#1 ...

Since you're going that entire upper/lower here's a better program.

2 questions.

Hey Khan, what're your thoughts on drop sets? Do you like shock ...

Alright, biceps really don't have any "special movements".

Khan what the heck are Drag Curls???

Same idea as drag rack deads.

I can answer that one for you (to Khan ) .

Less effective this way, much less effective.

HAHA OKAY just a friendly discussion but I sware you guys better not g...

When people enter this thread and give bad answers I get irritated.

Ok Khan, take my way of doing drag curls vs your way and do this.

my leg workout have been lagging i dont get sore like i use to.

Hey I'd really like this answered Khan

After one year of serious lifting? 17" cold, and sitting at 10% b...

I like the 'serious lifting' thing, so I could say I started lifting '...

Mmmhmmmm.

currently 34'' and I'm sitting at 200lbs right now

Khan your the best, man I love how you come back with these answers.

Yeah, we're still firends dude! We're cool ps Khan, thanks for the...

i work out at home, and i dont have access to a squat rack.

Soreness doesn't mean growth.

Thoughts in CAPS.

The offer is open to anyone that happens to pass through Arizona or li...

I see, well I do have family in AZ one day I will have to pay you a vi...

thanks man

It is right smack in the middle.

Cool if you have time you will have to teach me how to play chess!

LMFAO.

wickenburg Altough right now there in FL.

Hmmm, alright.

Hey Khan do you have Yahoo IM i have some other personal questions I w...

Damn, I would LOVE to have some one train DC with me- especially some ...

The offer is up if you ever pass through AZ.

Whats gunna be the difference if I use Dumbells to do overhead press i...

gollum aka the "little one" LMAO-nah, hes a really cool g...

Both are about the same for mass building, you won't get much of a dif...

I am clean bulking starting Monday.

Minimum you should be getting 2,500-3,000.

Thanks a lot Khan.

This isn't really a training question.

Thanks Kahn

STAY AWAY FROM THE SCALE LIKE YOUR LIFE DEPENDS ON IT.

Khan I'm making myself a diet to follow for the rest of summer vacatio...

HAHAHA.

Well is his Sticky good information, because like I said I will follow...

Yeah.

He's like 6'3''ish and sub-180 - that says it all! It's one thing fol...

you gotta link that shit cuz its not hepennys sticky and there are 61 ...

Oh, nevermind its not HE's sticky, I thought it was.

Hey, Khan, I have a couple more questions for you.

looks good

Bro, Khan has a diet thread too! Lol, it goes over what you are lookin...

You just neg repped me???? Mistake???

Sorry if this has been posted before in this thread Khan My Questio...

Smyth is eaiser for rest pause.

lol I thought your sig was funny so I neg repped you.

bump.

I didn't read the sticky.

There is nothing wrong with the Smythe Machine.

Read this thread front to back.

you told me to do 10 reps in almost every excercise.

If I implent static holds in my workouts, how often should I do them? ...

Should a Weight lifter worry about overloading there CNS? Is overlo...

Ok, I'll try to do that sometime.

I've only been training for about a year now, so I'm still a beginner.

Hey, I've been doing MAX-OT.

With bad form i think your more prone to injury i do max-ot and i don'...

Khan, I know you're more into split routines, but I really want to sta...

i've just started school again.

Hey Khan do you think flexing at the top of a rep is a good idea? i.

Usually its my daito, but sometimes a broken rake stick and my combat ...

Hey Khan, I don't know if you're still reading this but if you can ...

I'm 19; lactose-intolerant.

soy protein.

No!!! soy = oestrogen = bitch tits Whey is very low in lactose ...

yea I wasn't totally sure,but now that you mention it.

I told you, too much d****bol

Popeye, I see your trainee gained 5 lbs.

Yep.

Well I don't know of what all he gained, but he gained 6 lbs.

My trainee is not a noob though and he's doing it clean(ish) also.

Yeah wrestling is to serious.

Peaked, what kind of program do you got your trainee on? p.

Who cares if your working hard in the Squat Rack, always do high repit...

For you foundation work is more important, than anything else.

Smythe Machine is fine, but don't abandon free weights.

Statics should be used according to recovery.

Overloading your CNS will eventually reach the physical version of ove...

Yes, always get used to new weights.

Since you're a beginner, possibly.

There is absolutely NO reason for someone as young as you to use bad f...

Thoughts in CAPS.

Make sure your pre-workout nutrition is something like whey, oats, wat...

Yes, contraction at the ends of a rep is a GOOD thing.

Thoughts in CAPS.

I've been busy all week.

...Please stay out of my threads, all you do is clutter them up with s...

Hey Khan, I like the spit you gave me, but I have a couple of problems...

Thoughts in CAPS.

This is the only part of my routine I have a problem with: Biceps ...

If this isn't working try just the incline curls and seated hammer cur...

So is overloading the CNS considered overtraining (what is the differ...

Overloading of the CNS is a gradual process, that with the accumulatio...

Ok, well if you say so, I'll take your word for it.

Most people are delt pushers, and end up having a lagging chest becaus...

Do you think that at 5'8 130 Pounds squatting 85 pounds will get me an...

Try lunges, stiff-legged deads, free-weight hack squats just for some ...

Hi again Kahn, How many sets/exercises do you suggest for small mus...

Hey Khan.

Find what works for you in terms of volume for smaller exercises.

Since you're pretty knowledgable, I'd like you to review my workout pl...

Thoughts in CAPS.

Then a questions about SLDL.

Drop the weight and focus on form.

Dear Khan, Could u please reply to my post its #684.

If you are squating with 275 pounds on your back, with a free weight b...

Hey Kahn, im gonna post my routine and i need to know if it is ideal f...

If you're entirely lactose intolerant than just avoid dairy and cheese...

So long as he keeps his spine straight during squatting it is fine.

Thoughts in CAPS.

just a question, i looked up dorian rows and nothing usefull, im not s...

Heres a hint: first result on google.

The guy below you nailed it.

Sending to top for additional questions.

Is there a certain amount of time you need to wait after you wake up a...

Whenever your stomach is settled is fine.

Well i was making more of a reference to the fact that you just recent...

Whenever their energy is full-swing they will know.

Sending to top for additional questions.

i was just wondering if you could answer this question when doing this...

I would make weight advances based on your strength levels.

ATG Squats When squating should you drive straing up or is it ok to...

Hey Khan.

Hey Khan, I was just wondering about maintaining a physique.

Thoughts in CAPS.

Just do higher volume stuff, and more importantly don't eat enough to ...

Well to get my butt to hit my knees i have to lean fairly far forward ...

Hey Khan , I am doing Max-OT .

Alright Kahn, I've been lifting for about a year.

Question about overcoming plateau.

Besides the fact you may not be eating enough.

Thoughts in CAPS.

Thoughts in CAPS.

Thoughts in CAPS.

So you think that you shuold always give a new training program at lea...

12 weeks is more like the minimum.

For the first few sets in the Programim doing, there really light beca...

will squats hit all four heads of the quadriceps?

Yes, varying your food positioning will change where the emphasis is, ...

Make the ramp occur over a smaller space.

Khan.

If you were making great gains WHY ON EARTH WOULD YOU LISTEN TO SOMEON...

Well the programi was doing was designed by me, and i dont have very m...

i got a question maybe one of you can answer.

Listen, if something is working great for you, regardless of who desig...

You should be fine, it shouldn't effect eachother.

Hey KHAN, when doing Dumbell Press .

Arching mine gives me more stability.

I'm thinking of starting a new workout prog.

Follow the directions indicated on the supplement.

Any suggestions on what to do while on vacatiojn if no gym is availabl...

Find resistance if you can, body weight exercises if you must.

Do any of you know anything about how to treat buldging disks? i have ...

Honestly the treatment of many spinal issues is out of my expertise.

Hey, what do you think of this workout ?? http://www.

Now that I'm almost done with that dumb ol' lifting camp, I am creatin...

Khan cardio on empty stomach or with a shake in the belly ? choice ...

Every attempt I try in the gym, after warming up and weeks of light we...

Here is my story.

Bump for Khan.

That made no sense to me, so no clue on the workout.

If fat is a problem, nothing in the stomach.

Thoughts in CAPS.

Thoughts in CAPS.

The link I post up there covers everything.

What is your take on training in stages? say, for 4months of the ye...

I've seen periodization with versions like this.

Hi! I would really appreciate your help on this one.

First, I'll cover the side issues.

ok , thanks alot!

Can extreme stretching, like fascia stretching (the type DC training r...

Yes.

What's up Khan? I havn't posted in a while but I finally have another ...

IT HAS TO DO WITH POWERLIFTER BENCHING, AND WHERE THEY LOWER THE BAR (...

That above wasn't supposed to be in caps, but I am too lazy to fix it.

Dear Khan, I want to start benching to build up my chest.

BB Flat Bench sucks, feel free to use the other two.

wats the best workout plan u can suggest for getting stronger quicker.

Since you sound like a beginner, it is perfect.

Deep fascia stretching is the shiznit, a very plausible addition to ev...

That recommendation has already been made.

i have a few questions 1.

Remember the point of lifting weight is to "stimulate" the m...

1) Depends on the goal.

I'm starting to think people think my help threads are for everyone to...

1) i understand and thank you 2) so what should i do a pyrimid or 12,...

1) No problem.

thanks and yes i have already read it it helped alot

No problem man, keep working hard!

hey khan, would you mind reading my routine.

Post your diet in my "Diet Questions" thread at: http://foru...

your beginners routine looks good I will try that starting tomorrow.

Yes, I am another person that says decline and incline are better than...

so I guess I should swap exercises every few weeks to dips with added ...

You can swap exercises whenever you stop doing well onsome other exerc...

another question: Is there a way to figure out your max weight for lif...

You just have to go out there and do it.

Sending to the top for additional questions.

Any benefits of taking a 2 week break from supplements and training?

We covered this over AIM.

Hello Khan, I was wondering.

I hae been doing a bench press routine for about 6 weeks now and have ...

My thoughts in CAPS.

Is your diet in check? Has your diet changed? How long have you bee on...

Hopefully I can finally get a straight answer here.

Thoughts in CAPS.

Thank you very much Khan, I'm going to print your reply so I don't for...

Feel free, if you have `any` other questions just ask.

Thanks for the input, another question though.

I have a question concerning my program that needs to be answered so p...

I posted that before the convo.

Sore right after a workout doesn't mean much.

Thoughts in CAPS.

Yeah, I know.

Hey Khan, I would like to replace dumbell flat flies with decline b...

I have absolutely no problem with it.

ok, so heres how the weekly routine will look.

Sure, also, if the workouts are too long, feel free to break it into 4...

ok, so I'll do it for approx 8 -12 weeks.

Looks good.

Khan,I was wondering what you think of this routine.

Thoughts in CAPS.

Thanks Khan!

Do you think I should incorporate Extreme stretching into my routine o...

Yes.

Yes.

This is like the second time you've come into my threads to say that.

I love my extreme stretching.

Okay I'll get looking at those stretches and putting them in.

You love it? I hate it.

ROFL lol

ok for tuesday, thursday i only can do one session of 40-45 min cardio...

If you want to do it twice a day go for it.

Khan, What is your opinion on HST? Do you think it really induces hype...

The reasons all of these programs exist is because people respond to a...

No? :P

For the past week, i've been having football training double sessions.

Hey Khan, I just wanted to say thanks.

just wondering if you could list afew exercises and s number of reps a...

Hello Khan, it's me again.

Could be from food intake that your stomach rounds out a little more.

If you would deadlift heavy and roll your shoulders back at the top yo...

Deadlift: 5x5 BB Rows: 4x3 Lat-pulldowns: 3x8 Close-grip Lat-...

My shoulders seem to be my lagging point and was wondering what I coul...

Thoughts in CAPS.

I just delt with a similar issue right above you.

I'm trying to add some bulk to my shoulders as well, but i was wonderi...

Adaptation for some.

Khan why is this ? I haven't missed a workout in almost 5 months e...

No idea honestly, but I see a lot of `really` lazy people when it come...

no, its a waste of time, dont buy into that stuff.

Ok, as I said before, the ONLY equipment I have access to is DB's, and...

I am never lazy about my work out and i have nice broad shoulders so i...

Someone wanna tell tell me and tips or experiences from Max-OT??? I st...

I have been doing it for about 5 months now and its been working great...

4-6 reps to failure if it's 3 sets of 4-6 reps, why does it say failu...

DB Rows will make due for BB Rows.

Because most people can hit 4-6 reps with a certain weight and NOT fai...

I love to use it with Powerlifting.

Khan, I have a diet question I am hoping you can answer.

Thoughts in CAPS.

Alright Khan, here I am for some advice on my training.

Thoughts in CAPS.

Gotcha.

Can someone give some other programs for hypertrophy??? I forget his n...

For exercises that used to be rest-pause you now just do a straight se...

Max-OT has worked for a ton of people.

Hi Khan, Appreciate your thoughts/advice on this.

its kinda gitting big

Ok, thank you, and again I'm sorry for the limited selections of equip...

I would.

It'll have to do.

Thoughts in CAPS.

Hey khan, just a question for next week, should I change the order of ...

Dear Khan, I'm thinking about taking whey protein.

Leave as is, just change the reps.

Whey protein should be used whenever whole food isn't convenient, and ...

Good posts Khan! I may ask you a questions.

Sure.

When one comes up I'll ask you then.

31th page!! Congrats.

What would you recommend for a protein shake? I'm thinking about takin...

Whatever flavor you want, I use a different company for my protein/sup...

Khan, Out of frustration I went yesterday and lifted chest against ...

That's exactly what I do.

I do rehab work, and use the fact there's no reason to be in the gym u...

Currently I am using Welch's.

I have had rotator cuff troubles in the past, and this doesn't feel li...

Yeah same, ok good stuff.

Acromioclavicular joint.

The pain is on top of the shoulder, and I have a hard time raising my ...

The only rotator cuff movement you're not suffering pain from is later...

Right, I might get an MRI also to see if that shows anything.

Definitely get it checked, no problem.

Recently, I was doing Barbell pullups while hanging upside down from a...

Maybe you should do pull-ups the right way, instead of upside down.

WTF r u insane.

Hey Khan, i've been working out consistently for about 9 weeks and I'm...

Increase food intake, add cardio anyway.

dude khan those deads are not doing it for my traps! they are beyond l...

Have you been rolling your shoulders back at the top of the deadlift?

nope.

If the traps aren't growing, then yes.

What and how long should I be doing it.

I think Khan is a robot.

Off days for 30 minutes sounds perfect.

The bodybuilding.

If you asked In-Human he would tell you I am.

hey khan.

My problem is this I have a fairy small wrist, and everytime I do sitt...

Keep calcium intake high.

CAPS.

Hey Khan, I feel that my shoulders are really lagging and really want ...

Behind the Neck Press (lowered to the top of your ears).

I heard that hurts your neck, like on Lat Pulldowns.

im currently on a bulking diet of atleast 3500 calories sometimes more...

Hey Khan thanks for setting up such a great thread and helping us guys...

That's why it is only lowered to the top of your ears, they are fine i...

khan.

Thoughts in CAPS.

Thoughts in CAPS.

Smythe Machine is fine, I'm not going to start that entire debate up.

I have seen a doctor and will followup with X-ray results.

i have a question about advanced techniques/shocking methods.

Ok, thanks.

It will be fine, quit overanalyzing.

Take it as prescribed, obviously you don't want a painkiller/muscle re...

"Shocking" techniques are a crock.

Hey khan, for my tricep workout, i have been doing something like this...

Close-grip is great, so is reverse-grip, you can experiment with lower...

i have been reading your posts on lower volume and emphasizing heavier...

what kind of split would you recommend during football? right now im d...

Whatever you want, although you might be wanting to do more functional...

yeh thats what I want.

So long as you eat enough to compensate for the calories burned, sure.

how far down should i go on seated db press? i usually make the dumbel...

That's fine.

ohh, im cutting so i dont need to eat mroe than what i burn :-P

hey khan for cg bp are your hands touching or.

im gonna try this out for 8-12 weeks, any adjustments needed?? Delt...

Bumparoni.

im getting ready to start cutting, should i change my routine? curren...

i am making a new split for this coming school semester, and i wanted ...

I usually put it on the smooth part.

Armpit width.

Thoughts in CAPS.

Keep the rep range, stick to 3 sets.

Hey, another ACE Certified person.

thanks!! hey another quick question.

ok thanks guys.

thanks for the reply khan, how about adding dumbell preacher curls? ...

Hi Khan, thanks a lot for doing this.

make sure to incorporate flat bb bench, its the best exercise there is...

DB Preacher Curls are fine.

Thoughts in CAPS.

For girls definition definitely is a genetic factor, some get it even ...

thanks, yes i do drink and eat milk products, and take whey protein.

Khan, I have been working out for about a year now.

quick question.

It does lend to overtraining already broken down muscle fibers.

5x5 for you would be perfect.

Yes, protein for you is important.

But I heard (mostly from the Milos Sarcev video few weeks ago) that mo...

Thanks again for your help

Behind the neck presses and upright rows hammer the rear delt.

bumping to the top for further questions.

I know this probably comes up a lot, but i just joined and wanted to k...

If you're a beginner I suggest you stick to basic stuff.

do you take creatine 7 days a week? or just on training days

Just training days.

creatine is to be taken every day.

Quit trolling my threads, you have your "help" thread, go bu...

Hey kahn i posted this in a new thread earlier but didnt get much of a...

Hey Kahn, This has been my set/rep program for a long time: 3 sets,...

What exercises will increase neck width/forearm width and help show my...

CAPS.

PYRAMIDING IS MORE OF A BEGINNER/INTERMEDIATE TOOL.

You just need general growth.

I figured that would be the case for forearms/traps, but I don't do an...

There's various contrapments you can do for it, you'd probably find so...

Alright.

hey I am 18 6' 2" 175-180/ I lift 5-6 days a week and do HIIT lik...

If your going to workout Mon.

bridges do an excellent job of working the neck, only downside is they...

What is/how do you do a bridge? I've never heard of it.

Congratulations.

I want to pack on as much muscle as possible but also want to keep my ...

just google it.

try to do your cardio on off days and if you cant try to wait at least...

Hey khan i got a problem i weight 160 with 13% bf and I still have tro...

you'll probably start seeing your abs in about a month.

If you have time could you check this workout (Mon and Fri) Monday ...

hey khan ( and only khan) .

Hey Khan, I'd like to have your thoughts about 2 routines I'm going...

Hey Kahn, Which split would you go with? I'm on the first one, but ...

Change the HIIT to low/moderate intensity cardio and you'll maintain/a...

No, and it will help keep your heart in good shape if you use anything...

It'll take as long as it takes.

CAPS.

Caps.

Caps.

CAPS.

Hey Khan Why is HIIT bad in your opinion? If its bad then what typ...

HIIT primarily uses the anaerobic energy system, there's no point wher...

Dear Khan, I plan to start using the KISS workout prog.

Hey Khan, I made a few changes to the workout.

Tanx for the reply khan, So basic Jogging like let say around 5 to...

Yes and Yes.

use creatine AND whey.

why.

Dear Khan, Is it normal to experience 1) heavy fast breathing upo...

Hi Kahn, Could you give me a link (or tell me) to a page that shows...

what is the most efficient way to cut.

I only draw up new diet/ exercise plans for my clients.

wtf.

Any suggestions on my current routine? Chest: Monday Incline Barbe...

Am i doing enough excersices a day.

bump

Its all good.

When doing Max-OT, I'mma do my week 3 training, do I do that same rou...

I am currently running Cross Country for my highschool.

I am currently cutting, and I've been doing morning cardio everyday on...

Neva mind, I'll juss learn the hard way.

I was just wondering, until I get a job I don't have all the right foo...

If you are serious about CC, wait until the season ends to do legwork.

You will actually be able to gain mass if you eat alot of those things...

Cardio in the morning is good.

.... ^^^ wtf makes you think that if you're not allowed to post on the...

Khan excuse me but i think i can answer this one.

damn undermod now look who doesnt have "permission" from kha...

thats cause it was relating to max-OT which i have experience with and...

I don't think you clearly understood what I meant.

I'm 16, 135lbs, 5'8" or so.

OK I GOT YA! I also use max-ot train except i have been doing it for a...

Exactly.

YaYa you like that.

How much muscle and strength you gained from Max-OT??? I'm thinkin of ...

I gained an inch and a quarter on arms ,legs, chest, shoulders.

^^ yea thanks for answering for me i had to do alot of things today be...

Where the hell is Kahn???

No offense, but he's taking time out of his schedule to post online an...

lol.

thats what is wrong with the teen section.

He is pretty busy right now, he will answer questions when he has more...

I have 3 days to workout now.

can u help me change this to a low volume workout.

Why don't you shut the **** up before posting some dumb shit? I probab...

Fellas,don't spam Khan's thread with your bull take it to PM's

Garret thats pretty simple bro just cut sets out.

I know you mean well, but let Khan answer the questions.

this post is meant as a bump.

dragging up a thread as old as dirt to start some cr@p yup your 15

lol.

i just want to say what the actual workouts would consist of.

Whichever way you want to do it is fine.

CAPS.

5-6 mph is unnecessary.

1) No.

CAPS.

Read this thread to get answers.

CAPS.

CAPS.

Follow whatever the routine you're using recommends.

I'm not terribly familiar with cross country training methods, but wha...

That's the general idea, yes.

Do the workouts each week as they tell you to do them.

If you want to gain muscle then you're going to have to do the eating ...

You said what I was trying to say in my answers to him a lot better.

Undermod and Polak55, I appreciate your guy's comments, however Eggwhi...

Should be lower volume now, in CAPS.

CAPS.

ive been training for the last month and im ready to move up to the 'n...

CAPS.

so why do low volume workouts work so much better than high vloume whe...

Could one say it'd be better to use DBBP's for strength rather than ju...

3 questions for you if you dont mind.

The ability to overload is much higher when working with lower volume.

Flat BB benching is murder for the rotator cuffs.

CAPS.

Hammer strength flat bench.

Seeing as this is such an interesting thread, I'd like to get some hel...

Seated Hammer Flat is cool, I use it personally myself right now along...

Ya i my old gym had a incline hammer and a decline hammer but now im b...

CAPS.

Quads: Hack Squat/Squat/Leg Press Vary stances for whatever you ...

Khan, in your opinion, how much cardio is too much?

Too vague a question to get a real answer.

ok.

Bump.

dear Khan, the gym i go to has jus bought 6 new sets of leg presses...

i like the Dear Khan ^^ For the DC rep ranges im getting realy mess...

Bump.

CAPS.

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15-20 implies RP.

but how do u explain why i feel so much easier to press the weights up...

Hey Kahn, glad you're back, got a question for you: Are Chest Dips ...

Ok i see now.

It moves the emphasis to a different area of the muscle, usually the s...

No, tricep dips are better than chest dips, especially for rotator cuf...

Quads have a plethora of possibilities.

Hey Kahn, I gotta very deep pain in my joint that connects your hip...

Ok thanks alot always doing a great job.

hmmm.

Hey Kahn, i asked this question in another thread, but i hope to se...

Dear Khan, I've been training on and off for about 8 mos.

Hi Khan, I've been lifting for a little more than a month and I've ...

Can I use positive negatives when doing all my exercises w/o doing Max...

Hey Kahn, First, thanks for all your help.

I kow you ahve a lot of work.

I know you didn't ask me,but I am very well qualified to critique your...

Ummm.

I'm a 270 lb 6"6 junior at a high school in michigan.

I should only work out for 2-days? Do these exercises target the entir...

ScruffNeck some of your information isn't very good, Leave this thr...

Yeah, your right, on that note I will leave leave the info giving to y...

Check out this website http://danjohn.

Listen,do what you want.

I wasn't in any way trying to put down what you said, rather, just try...

EDIT.

Possibly a strained ligament/tendon.

No.

CAPS.

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IF NOT FAILED, THEN REALLY CLOSE.

Shit man is this true? I go to boxing on Monday, Tuesday and Thursday(...

Hey Khan, What do you think about deep fascia stretching and it's e...

I'm intending to take whey, but my cousin discourages me against it.

Great thread, Khan - I've decided recently that I'd like to start wor...

CAPS.

Not to hijack this his thread.

CAPS.

I AM NOT A SPORTS TRAINER.

YOU CAN GAIN IF YOU MANAGE TO OUTEAT YOUR CALORIE DEFICIT, BUT IT ISN'...

I'm a huge advocate, even if it is placebo effect, or something to tha...

Hello, i am 15 years old 16 in June, i started body building because i...

1) You can consume whey before a workout, so long as it is 30-60 minut...

Get your diet in order, make it clean, do your cardio, and lift smart.

Read this thread over, you'll collect a lot of information.

Ive read abit of it, nutrition diet, not to overtrain, warm up.

Still doing what I've been doing.

Cardio and diet takes care of fat.

Thanks alot, but say i did running how often should i run and how far?...

Try a treadmill.

Thanks alot, And what about making my muscels in the lower part of my ...

THERE'S A BIG LIST OF EXERCISES FOR THE BACK HERE ON BODYBUILDING.

The TEMPORAL KHAN returns for 2 minutes!

I'm just good like that.

Hi, 1- If I can't get all of my reps in on deadlifts because my gri...

Are box squats just as beneficial as ATG squats? Which is better fo...

Straps help a lot of people with their grip strength.

Box squats have their place.

Make sure to use correct form with box squats too.

Here: http://ironaddicts.

Yes, as with all things know how to do it with the correct form.

I am a bench specialist.

Shortly put, if you're a bench specialist, yes, metal militia tends to...

This is what i've heard also.

Hey Khan.

hey khan I'm lookin to change my spilt up for some variety.

CAPS.

Try a 3 or 4 day split.

I'm 6'2" ~12% BF around 216 pounds, everything is big including l...

woah a training thread thats as big as a hit as ur diet thread! Il...

I finally decided to post my routine to see what you think: Mon: ...

A question on chest growth.

Hey, I posted in your diet thread, can you critique my routine? I'm tr...

Dear Khan, I'm thinking of changing my routine.

Hi, -For E-Z Preacher Curls, which is better between a wide grip an...

Sup Kahn.

Hey Khan, good thing ur doing here, helping people out.

No, you should continue working everything, but do two things: 1) M...

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CAPS.

How a pec looks depends on the person, and they shouldn't have enough ...

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1) Both are fine, whichever you see better gains with, go with.

You should take a week off whenever you start to experience lower ener...

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khan, I am 5'10" 172lbs and am trying to shed fat as much as pos...

Alright guys so me nqmd my friend just got into lifting and i want to ...

what age do you stop growing at? in height

Since cardio is on the fritz for you try limiting carbs.

Read this thread for different splits.

Depends on the person.

Hey, I posted in your diet thread, can you critique my routine? Mo...

i need to gain a lot of speed for track.

Hey, here's a question.

I don't think one exists, they aren't movements people pay attention t...

Train explosiveness.

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a docter why when lifting weights my penis seems to shrink up

G'day khan.

Blood that would otherwise be in the penis gets diverted to whatever m...

Varies from person to person.

so thats means i still have a chance of getting taller and penis growi...

Yep.

how is this cardio for fat-loss? i do my workout, drink a shake with 2...

You're going to be in one hell of a catabolic state if you do your wor...

haha i mean when the bones have fully stopped growing, for example,...

Bone strength peaks in the late 20s.

i was just wondering if i was working my body to much, also i dont do...

Hey khan, u seem like a good guy.

free bump

The bone isn't used to pressure from that angle.

CAPS.

man the problem is we dont have any squatting bars or anything other t...

what about if i worked my legs twice a week and my arms twice a week??...

That'd push overtraining, and probably enter overtraining quickly.

Cheers man.

Firstly, please try to type in proper English.

Ok thanks.

Hey Khan.

Post-workout shake should be treated as a meal.

Yes.

Thanks a lot Khan.

G'day Khan.

A wet dream would count, but those are hardly controllable if you norm...

For squating, do you find it better in the long run to use a pad or no...

If you're a PLer obviously no pad is best, otherwise whatever allows y...

i know why the penis shrinks up why lifting weights but when doing leg...

Not common, but there is a lot of blood in the legs/groin area so it i...

hey, I talked to you breefly rather then bother you I figured itd be b...

CAPS.

When i train hams, i always end up with getting cramp!!!lol Why!? Sh...

Stretch and warm-up properly prior to doing your work-sets.

Cheers m8

I have a few questions for you on cutting: If you are not a competi...

I have another question.

It is possible for you to look pretty good year round, but you will al...

Only if the skin stretches significantly (ie: stretch marks).

I have a question about a workout program, today I lifted with a frien...

does this look ok for arms? supersetting 2 of the grouped exercises at...

Sounds like your typical drop-set that he does.

Not a fan of supersets, at all.

What type of lifting program in your oppinion would you recomend is id...

Hi Khan, I'm 18 years old and I've been lifting for about six months ...

Just out of curiosity, what programs do you prefer? Thanks for your i...

DC, Modified WSB.

Anything that involves progressively heavier weights over time, and us...

Personally, I advise 3-4 day lifting splits, so that recovery needs ar...

Thanks Kahn.

Hey Kahn, just wanted to get your opimion on a supplement stack contai...

For each body part 9 sets should be the maximum so you can focus on go...

Take the advised amounts on the supplement.

Hey Kahn I was reworking my diet and lifting routine for after the hol...

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man i guess im the only one that posts on here anymore.

My advice is to use the bodybuilding.

Thanks, man.

Hey Khan, I am 5'4 135 and planning to bulk up.

Hey khan thanks for helping me with my diet, and my cardio.

Mr.

Cambered bar, I'm assuming, is for bench work.

Your cardio idea sounds alright.

CAPS.

is it ok for me to take creatin while i am cutting,

Yes.

Hmm.

Some, currently my training program is a modified WSB split.

Sorry for the ones you put toss, does it mean toss both exercise or ju...

Toss means remove exercise(s).

hey man i dont know if your going to know the awnser to this question...

Khan, what is your opnion on HST training?

Go see a doctor, that's not normal sounding.

Personally I feel other methods are more effective, but it is effectiv...

Hey Khan what do you think of this workout for me? -Monday:Chest/Tr...

Khan, For a while now ive tried to get my arms to be equal in size but...

What? Squatting with JUST a barbell in training? No way bro, hit the...

I've read a ton of Westside articles.

SSB is in Westside training, Dave Tate says to box squat with a SSB.

Khan, Why do you favour Reverse grip CGBP over standard CGBP? Does...

The reverse grip bench press shouldn't be close-grip, personally a lit...

ahhhhh, i'll try that

Link me to the article(s).

http://www.

hey khan another my bench max is kind of stuck at 180 right now and i ...

That would explain it, I have the Manta Ray.

I like them both in my training at different times.

Don't max out so often (more than once a month is overboard, and even ...

alirght thanks man

Hi Khan, in the link below you mention a three day split, with diff...

CAPS.

Yeah, also on Iron Addicts site in the article section scroll to the b...

He has many, many articles on his site.

http://ironaddicts.

Good deal, thanks.

how much should i rest between exercises? I sometimes find that i dont...

For mass anywhere from 60-120 seconds.

How much time should i rest between exercises.

4-5 minutes between exercises, earlier if you feel you're ready.

Hey Khan, sorry for another question, for my routine below: (The ones...

CAPS.

Hey Khan.

LMAO.

This is funny.

CAPS.

hey khan ive read somewhat different opinions on doing cardio after yo...

Sure, just as much as it aids in muscle loss.

I was wondering what good exercises can i do for my calves.

Right now? Nothing.

its kind of hard for me to put in cardio on my off-days.

You need to have glycogen restored post-workout.

Hi, Im about 142-143 lb at 5 9 and 16 years old.

Change your diet from week to week, adding/removing things as you go u...

alright just want to ask on if i should change my workout.

hey, i think its awesome that your offering so much help to people.

Look into Westside for Skinny Bastards, or more simply WS4SB.

CAPS.

Hey Brian, I was wondering when your ever up for it if you'd want t...

Bryan.

I don't have a messenger currently, we can talk here or PM.

Not allowed to give specs about the workout.

i am 13 and i want to know if you think i'm over weight because im 10 ...

No idea how much 10 stone is.

well i dont do weight lifting everyday only 4 times a week.

Very noble of you.

Sounds good, I understand about the routine.

No thanks on the OH squat.

I know, awesome for football players, great hip movement.

You need to respond.

What do you think of Optimum Nutrtioton Whey Supplements? are they wor...

ON is good.

Is it ok to go to failure at the end of every workout? and is it ok to...

Going to failure is fine provided you can recover from it.

I just started doing negatives today, what should I see more of? Mass ...

Negatives can be used for both mass and strength.

how much did u gain doing negatives?

I have been doing biceps once a week with triceps.

Thought I'd try getting some feedback from someone experienced.

Not much.

Try taking it down to two exercises, see how you do with that.

CAPS.

ehh get a bulk cee.

wow lol i didnt see the 45 pages.

Kahn, just to followup your reply.

khan, you got a photo of urself??

Check Intense Muscle for an old thread posted by teh oll mity god khan...

CAPS.

As Squats said check Intense Muscle.

i wanna check the pic out too.

www.

I just want to say Khan you da man! and I can't wait to see your pictu...

hes 20

If things go well the pictures should come along quickly.

Hey Khan.

A muscle is a muscle, it is built the same way.

Ok so i read all the pages.

I've been lifting for a few months now and haven't kept any diet at al...

Hey there Khan.

1) Eat good, clean, foods and do cardio.

I have a Diet Questions thread for this type of thing.

CAPS.

I'm tryin to lose fat and I started eating right last weel.

Khan Paulsen, I don't know if you can answer this or not but it...

CAPS.

CAPS.

I can't take anymore protein shakes.

What protein are you taking? What's the flavoring agent? What's the fl...

Shit.

TP with stevia is best.

Hey khan, I've been lifting for around 2 weeks and am already needing ...

CAPS.

Hey, thanks, I'll lower my reps to 8.

CAPS.

For the past few months, I trained my biceps with triceps and back wit...

CAPS.

You say you are support the chest/ tri and back/bi routione If so...

Bigger muscle first.

for the chest and triceps workout i start off with chest and do about ...

Hey there Khan.

CAPS.

Hey Khan got a question whats the negative part of a bicep the up or d...

Ive been doing squats for a while.

1) The part fighting against gravity.

CAPS.

I am probally going to do a bicep/ back routine along with a tricep/ch...

CAPS.

so toss the barbell shrugs.

CAPS.

Alright thankyou for the advise.

Mess with your elbow positioning on them until you find a comfortable ...

What are some good exercises to add mass on the triceps besides the cl...

Close-grip dips.

Higher Power

I knew pink was always a good color but today at the gym I got weird l...

Ah, you know TP is better.

Oh yea and a couple of more to anyone.

Just got back from a back/ bicep training.

It's perfectly fine.

How often should I take a whey protein supplement.

You can take it absolutely whenever you want to.

I've been hearing soreness is good after a day of working out and othe...

Soreness is fine, but it doesn't indicate anything either way.

Got my protein today Bryan, tastes good without liquids.

Khan.

i searched the forums but i couldnt really find a definitive answer.

Sorry, I missed the thread having replies.

All you need is 10 grams pre/post-workout.

This is a handsome thread.

Danke schon Khan.

hey khan, a few questions this is my usual routine monday re...

CAPS.

wow thanks for the fast response, when you said up my cardio do you...

Do it everyday except leg day, if that doesn't lose fat then up the ti...

sorry to ask another question but do you mean 10 grams pre work out an...

You can do 5 grams pre and 5 grams post, or 10 grams pre and 10 grams ...

Hey Khan.

CAPS.

Seeing as I have a total of 8 excersices, should I split them 3-3-2? S...

Try adding more exercises to suit the body parts on the specific days.

how is rugby for cardio? should i be doing slow walking on a