xX Silabolin' s HIT Castle Xx

[almostgone]

Rare i see youtube pro vids including 20 reps 3 plates man..

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Yeah, it's kind of an old technique, but effective.
Google "20 rep breathing squats Peary Rader"

Also:
https://youtu.be/aTsTIvo34nE

Keep in mind Efferding is in his 50s was a successful powerlifter, IFBB competitor/pro, and works with people like Hafthor Bjornsson, Brian Shaw and others.

[almostgone]

^^^^ Also check out Efferding's back thickness at around 24:30 in the video above. Not bad for someone in their 50s?



Here's another recent video:
https://youtu.be/ZiLjZ0op5_Y

[almostgone]

https://youtu.be/QH6xZwbFBNU

So, yes sir, there are pros that incorporate 20 reps squats. It absolutely isn't the only tool in the arsenal, but again it has it's place, IMHO.

[BG]

Yup... Thats my number.
Once I put 8 plates on it kills my back.
I pyramid up and sometimes just abandon it because of my back. 6 plates doesn't bother me a2g but I hate high reps on legs.

For a long time I was saving squats for last so I would be fatigued and use lower weight. I dont feel like I get as effective of a workout that way.

Rotate them from first to last through out the month. When you do them first go heavier and when last use that as a rep work out. If you dont like doing high reps, try slowing them down at 315, it will lower your rep count but you will still get the same muscle fatigue. I would only squat twice a month, every 2 weeks, give the lower back a rest.

[BG]

I dont dare attempt front squats but definitely need to do others.
When i originally messed my back up I was hoisting a piece of 8" 20' stick of c900 waterline. Its only about 200lbs but when I threw it up my disc slid forward as best I can tell. I collapsed and have been screwed up ever since. Heavy weight to the front freaks me out.

I do leg extensions, leg press, the seated slidy thing, and squats for quads. I started doing lunges because of some guy but forgot about them.

I would back squat then burn out with fronts never going over 185lbs.

[BG]

Actually i think kel kel is rigth. Deeper is better. Tom Platz did ass to the floor almost.
I did squats this summer. But not deep. High reps Piana style. Nothing happened. After finding good depth with help from my cellphone, i feel strengthincrease, a thigth good feeling in thighs after workout and i see them grow.
I have upped the carbs and started sus + sarms, but.....i doubt its the only reason.
What i do like about 6 reps, is that its painless compared to 15-20 reps lol.

And i have this theori. If u have a good portion of white fibers in the thighs. ( i have, i was locally the quickest soccerplayer in my teens), u migth benefit from going as low as 6 reps.

Perhaps even lower. Jason Blaha says that 3 to 1 reps are the best for growing massive thighs. Dudes a momo, but he reads and studies the reports...
He hates pro bodybuilding though..

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Fast twitch muscle grows at a faster rate then slow for sure. Thats why intensity is a must. When I talk high reps Im talking 12-15. Only time I was going even close to that was when I was trying to get 405 for 20, something Kel does and I wanted to get it so bad.......only got to 16 and my legs would turn to rubber every time. My sets of squats never went over 10 reps, I would just add more weight, wasted energy and time other wise.

[Capebuffalo]

Let me just say that there is nothing Sissy about Sissy Squats.

[charger69]

I do not know what is going on. I feel full body wise and I am like Obs and cannot stop eating. I am gaining weight (about .2-.5 lbs per day) however I look like I am leaning out.
Could this be from the slin before and after my second workout?
I also did biceps in the morning and afternoon (high reps I. Afternoon) and they still feel pumped.


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[GearHeaded]

I do not know what is going on. I feel full body wise and I am like Obs and cannot stop eating. I am gaining weight (about .2-.5 lbs per day) however I look like I am leaning out.
Could this be from the slin before and after my second workout?
I also did biceps in the morning and afternoon (high reps I. Afternoon) and they still feel pumped.

your body could be in a phase where its loading glycogen. when glycogen enters the muscle cell it brings with it about 3 grams of water. so you will gain weight. BUT, at the same time your muscle will fill out and become fuller and will push out against the skin and make you actually look a bit leaner

[charger69]

your body could be in a phase where its loading glycogen. when glycogen enters the muscle cell it brings with it about 3 grams of water. so you will gain weight. BUT, at the same time your muscle will fill out and become fuller and will push out against the skin and make you actually look a bit leaner

Does it happen this fast? This is shocking. I have never experienced anything like it.


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[GearHeaded]

Does it happen this fast? This is shocking. I have never experienced anything like it.

depends on what you have been doing lately, how depleted you may have been (HIIT cardio, two a day sessions), upping your carbs, adding insulin pre and post workout etc..

but yeah, things can change really fast. in a matter of hours really. I remember an interview of an IFBB pro talking about an experience he had backstage with I believe Markus Ruhl . The guy said that Markus didn't look good for the show at all, looked like he was very flat, not in shape, and lost a lot of muscle since his last show. Then Markus began injecting insulin and loading up on the carbs. The guy said that by time Markus got on stage he looked like a totally different bodybuilder. super full, lean, jacked, and huge.

[AR's King Silabolin]

Fast twitch muscle grows at a faster rate then slow for sure. Thats why intensity is a must. When I talk high reps Im talking 12-15. Only time I was going even close to that was when I was trying to get 405 for 20, something Kel does and I wanted to get it so bad.......only got to 16 and my legs would turn to rubber every time. My sets of squats never went over 10 reps, I would just add more weight, wasted energy and time other wise.

Fuk man. What place is this forum? Everyone talkes about 3-4 plates for 20. You, kel and AG that i know of yet.

While im stil in the 2, 5 plates 6 reps land. Deep though.

Well, my exersice was deads. I managed 335 kg once. Isnt that close to 700?
When back is ok and i push calories, i could do 290 kg natty any day.

Later years i have tried but my lower back says stop when i reach 250 kg.
Maybe i try more but now im up for squats. And showing.
Arnold was rigth. If u want gains, show the girly part.
If u got smal calves, show up in a shorts. Let them see how shitty they look. Man u gonna hit those calves like a mf. To stop the bullying.

Thats why i show my squats weekness. But there is no more though love here. I feel like a champ when i read your comments
Thats dangerous. In that way it was more motivating when marcus was here lol. He def made clear u where a novice, no matter what.
And the fire was set to show that asshole.

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[Obs]

Just an outright crammed day.
Shoulders were on fire.
Ran my ass off. I was doing... Cardio like charger.
I feel kinda gay now.
I went to wipe the beer outta my moustache and noticed my wrist was a little limp.

Got job done was nearly rude getting out of there and checked my phone, two more jobs to bid. Hauled ass, threw out bids and had surf and turf at the bar. Ate in 5 min, got another call for a bid, and hauled ass to babysitters house.

I am the king...

Turns out babysitter dropped kids off at my house. Fucking drove 120mph back home expecting cops and a fire.

Our dear sweet sitter was playing with them in the yard. I love that lady! Not in a sexual way, she is classy and smart as fuck though. Better with kids than us by a damn sight.

[Obs]

Attachment 174549


Everyone...

Caption this photo in no more than five words.

[Obs]

I am going to pretend she opens all windows this way.

[kelkel]

Attachment 174549


Everyone...

Caption this photo in no more than five words.

"I need to call Kel"

[Obs]

"I need to call Kel"

Winner right out of the gate.

[GearHeaded]

was a pretty pathetic leg day. which is fine being my lower back is still a bit strained.

standing leg curls - 5 sets of 15
Belt squats - 10 sets of 10
Leg extensions - 5 sets 8 reps with a hold at top slow eccentric
Standing calf raises - 8 sets 15 reps

was super low energy . pretty drained, but still would have enough for a couple rounds with Obs girl in the glasses

[Obs]

was a pretty pathetic leg day. which is fine being my lower back is still a bit strained.

standing leg curls - 5 sets of 15
Belt squats - 10 sets of 10
Leg extensions - 5 sets 8 reps with a hold at top slow eccentric
Standing calf raises - 8 sets 15 reps

was super low energy . pretty drained, but still would have enough for a couple rounds with Obs girl in the glasses

If you didn't I would call you gay.

I am taking the week off from the gym to focus on work but I am getting irriitated already

[Obs]

I got a great compliment today....

While I am eating Steve says, "You are a big motherfucker and I think the biggest muscle you have should be your thumb by now. You are always on your phone."

[kelkel]

I got a great compliment today....

While I am eating Steve says, "You are a big motherfucker and I think the biggest muscle you have should be your thumb by now. You are always on your phone."

Nobody believes Steve.

[Couchlockd]

Off all the body parts to hit with moderate weight high reps , the upper back is most brutal to me


Other muscles seem to deal with it ok, but back stays burning for a day.

[Obs]

Guy working with me now is as good as they come.
Turned a job that would have taken me eight hours alone into a three hour deal.

He is tall but about my weight and strong as fuck. He has great genes period. He has a great work ethic. We loadded a trailer three times in about two hours and instead of having to unstack it we rolled it off by hand. I have been dying to find someone like him. I am not even paying him by hour. I can pay him twice as much as the others because he is worth three.

Never stands Idly. Sees what is going on and does it without asking. That makes him my equal as far as I am concerned.

[almostgone]

Guy working with me now is as good as they come.
Turned a job that would have taken me eight hours alone into a three hour deal.

He is tall but about my weight and strong as fuck. He has great genes period. He has a great work ethic. We loadded a trailer three times in about two hours and instead of having to unstack it we rolled it off by hand. I have been dying to find someone like him. I am not even paying him by hour. I can pay him twice as much as the others because he is worth three.

Never stands Idly. Sees what is going on and does it without asking. That makes him my equal as far as I am concerned.

If he shows up Monday, he sounds like a keeper? Congrats!

[Proximal]

Guy working with me now is as good as they come.
Turned a job that would have taken me eight hours alone into a three hour deal.

He is tall but about my weight and strong as fuck. He has great genes period. He has a great work ethic. We loadded a trailer three times in about two hours and instead of having to unstack it we rolled it off by hand. I have been dying to find someone like him. I am not even paying him by hour. I can pay him twice as much as the others because he is worth three.

Never stands Idly. Sees what is going on and does it without asking. That makes him my equal as far as I am concerned.

Nothing like an old school, hard work ethic dude. Haven’t been out of my profession in years, are they a rarity now?

[Obs]

Nothing like an old school, hard work ethic dude. Haven’t been out of my profession in years, are they a rarity now?

I have been looking for a guy like this for years.
They are impossible to find.a guy like this makes a business he works at.

Normal laborers in the construction industry and most bosses don't get it. There are usually a very few carrying all the others on their backs.
If you assemble two or three in one place they get more done than twenty others with all the equipment in the world.

I have seen three man crews outdo two other larger crews on a daily basis. I was a part of one for a long time. When you find someone like that you treat them with respect above and beyond and thats what you get in return.

[Obs]

https://www.google.ca/amp/amp.kansas...220316670.html

Looks like we lost another trimmer in our area today.
This is why you dont ever tie limbs off to a bucket.

I have always wondered which is deadlier, climbing or bucket trucks.

Attachment 174557

[AR's King Silabolin]

was a pretty pathetic leg day. which is fine being my lower back is still a bit strained.

standing leg curls - 5 sets of 15
Belt squats - 10 sets of 10
Leg extensions - 5 sets 8 reps with a hold at top slow eccentric
Standing calf raises - 8 sets 15 reps

was super low energy . pretty drained, but still would have enough for a couple rounds with Obs girl in the glasses

You shouldnt do calves like this man. Always start every workout with calves. After warmup and abs.
Preferable in shorts.
3-4 times a week ok.
Arnolds tip.

And it works for me too.
Most workouts high rep 25-30.

Piana wanted to grow them like a mf. And they did. He trained them ed.

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[AR's King Silabolin]

Nothing like an old school, hard work ethic dude. Haven’t been out of my profession in years, are they a rarity now?

Hi there Prox!

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[charger69]

You shouldnt do calves like this man. Always start every workout with calves. After warmup and abs.
Preferable in shorts.
3-4 times a week ok.
Arnolds tip.

And it works for me too.
Most workouts high rep 25-30.

Piana wanted to grow them like a mf. And they did. He trained them ed.

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Dr everyone is different. I will do light weight/ high reps and high weight low reps. IMO each has its advantage. Granted the calves are mostly made up of high twitch fibers, but I can get a great pump also at low reps. The one thing I would mention is that one needs to take a look at how the muscles are Attached. You need to work the gastronomes and the soleus. You need to add an exercise in the seated position.
This may be accomplished on other days however I use the same exercises just different rep/set combos on the 2 days that I work them.


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[charger69]

Dr Sil- i know that you are big on Sarms and I would like a protocal for osterine and MK677


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[AR's King Silabolin]

Dr everyone is different. I will do light weight/ high reps and high weight low reps. IMO each has its advantage. Granted the calves are mostly made up of high twitch fibers, but I can get a great pump also at low reps. The one thing I would mention is that one needs to take a look at how the muscles are Attached. You need to work the gastronomes and the soleus. You need to add an exercise in the seated position.
This may be accomplished on other days however I use the same exercises just different rep/set combos on the 2 days that I work them.


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My main point. And Arnolds. Start 3 workout each weak with calves.
Piana was too extreme and he didnt do thighs other than superhigh reps due to injury.

Well...everytime i did calves last, it was just dogshit.

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[AR's King Silabolin]

Dr Sil- i know that you are big on Sarms and I would like a protocal for osterine and MK677


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Sure man.
Mk677 25 mg each morning. Dont need to be cycled. Some says its like at least 2 IU.
Many says evening n split. Wrong. Dave Palumbo explained why. Something avout nat.production. Each morning.

Dont do Ostarine unless its just for healing.
Use LGD. Start with 0.25 ml. Add another 0.25 ml every other week until u reach 1ml to 1.5 ml.

If u go with Ostarine, it should be the same.

3 months are usual.

Point is, always increase. I like to run it with s23 so i can add every week.
U just put in 0.25 ml of s23 every other week too.

If u start with 1 ml (0.25 mg) every day for 3 months like most say, u will hardly see any gains after week 5-6.

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[tarmyg]

Dr Sil- i know that you are big on Sarms and I would like a protocal for osterine and MK677

MS ran MK in his thread with blood tests included. It did absolutely nothing. Not saying that will be the case for everyone but for him, it did not seem effective.

[AR's King Silabolin]

Wow this gonna be a good one. Guys already started to showing up one week before the party!!

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[BG]

Fuk man. What place is this forum? Everyone talkes about 3-4 plates for 20. You, kel and AG that i know of yet.

While im stil in the 2, 5 plates 6 reps land. Deep though.

Well, my exersice was deads. I managed 335 kg once. Isnt that close to 700?
When back is ok and i push calories, i could do 290 kg natty any day.

Later years i have tried but my lower back says stop when i reach 250 kg.
Maybe i try more but now im up for squats. And showing.
Arnold was rigth. If u want gains, show the girly part.
If u got smal calves, show up in a shorts. Let them see how shitty they look. Man u gonna hit those calves like a mf. To stop the bullying.

Thats why i show my squats weekness. But there is no more though love here. I feel like a champ when i read your comments
Thats dangerous. In that way it was more motivating when marcus was here lol. He def made clear u where a novice, no matter what.
And the fire was set to show that asshole.

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I focused on legs for 12 years straight, I ate sleep dreamed legs. When I was 18 every body told me I was ripped but not big.....I took care of that by 25. Then they told me my upper body was bigger then my lower, by 32 I had it equal, then after that was just icing on the cake.

Go in there on a mission, having nothing on your mind but making those fuckers grow! Constantly stretch them during the week, think of what you were weak on the previous session and focus on that.......focus on your weaknesses and it will all come together.

[BG]

Fuk man. What place is this forum? Everyone talkes about 3-4 plates for 20. You, kel and AG that i know of yet.

While im stil in the 2, 5 plates 6 reps land. Deep though.

Well, my exersice was deads. I managed 335 kg once. Isnt that close to 700?
When back is ok and i push calories, i could do 290 kg natty any day.

Later years i have tried but my lower back says stop when i reach 250 kg.
Maybe i try more but now im up for squats. And showing.
Arnold was rigth. If u want gains, show the girly part.
If u got smal calves, show up in a shorts. Let them see how shitty they look. Man u gonna hit those calves like a mf. To stop the bullying.

Thats why i show my squats weekness. But there is no more though love here. I feel like a champ when i read your comments
Thats dangerous. In that way it was more motivating when marcus was here lol. He def made clear u where a novice, no matter what.
And the fire was set to show that asshole.

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I focused on legs for 12 years straight, I ate sleep dreamed legs. When I was 18 every body told me I was ripped but not big.....I took care of that by 25. Then they told me my upper body was bigger then my lower, by 32 I had it equal, then after that was just icing on the cake.

Go in there on a mission, having nothing on your mind but making those fuckers grow! Constantly stretch them during the week, think of what you were weak on the previous session and focus on that.......focus on your weaknesses and it will all come together.

[Couchlockd]

I focused on legs for 12 years straight, I ate sleep dreamed legs. When I was 18 every body told me I was ripped but not big.....I took care of that by 25. Then they told me my upper body was bigger then my lower, by 32 I had it equal, then after that was just icing on the cake.

Go in there on a mission, having nothing on your mind but making those fuckers grow! Constantly stretch them during the week, think of what you were weak on the previous session and focus on that.......focus on your weaknesses and it will all come together.

Holy crap. BG I just realized something. If you work legs the muscle adds to over all mass, which increases your LBM by a good margin.

This is possibly why I am not 175 at least

I never put that ideas together till now.

This leads me to my next question.

Let's say we had to, like eat a ifbb pro. Where would the best cut of meat for grilling come from? I think I'd like to taste a lat or tricep.

How bout you guys ?

[BG]

Off all the body parts to hit with moderate weight high reps , the upper back is most brutal to me


Other muscles seem to deal with it ok, but back stays burning for a day.

Same here Couch, I used to go very heavy on back, my training partner was 5'10' 280 and I would try to keep up. It eventually destroyed my arms which in the end was my down fall. But back to what you said, I started doing moderate weight, slow, deep concentrated reps and I would be shot, Im talking body tired when I felt like a ran a marathon the day before. Wish I had figured that out sooner.

[BG]

I have been looking for a guy like this for years.
They are impossible to find a guy like this

Im glad you found happiness after all this time. This is probably why you had so many bad female relationships, it wasn't for you.......who would have known!!