Two all-out sets are sufficient. The alternative would be to increase the length of the rest interval between sets, though I never do more than 2 sets anymore.

You're right. Done.

Also, you can do leg curls lying face down with a dumb bell between your feet. Front squats and split squats on the Smith. Also single leg deadlifts...

‪Single leg deadlift‬‏ -...

Reverse grip bench for your triceps, not close grip. Position yourself in the Smith so the bar is lowered to the bottom of your ribcage or thereabouts, although experiment with the positioning to...

For completeness...

Meal Breakdown

You should ingest 6-7 meals per day. Three of those meals should contain carbs and proteins (breakfast, immediate post-workout drink, and meal 60-90 minutes...

Calories mean nothing. Do 500 "calories" of donuts have the same effect as 500 "calories" of steak? Obviously not. A calorie (or kilocalorie actually) represents the amount of energy required to...

He wasn't saying you're a faker. He said you're a BIG F*cker. As in a big boy. It was meant as a compliment.

10g l-leucine before a workout will give the most bang per buck. L-glutamine is the most abundant AA in skeletal muscle , as well as the intestinal lining which is replaced every 3 days, so that's...

It's pointless to argue with someone who has their mind made up. Who cares anyways? I know what I'm doing and if someone thinks they're right and I'm wrong it doesn't change the fact that I know what...

Minerals are not adversely affected by heat, but could be somewhat "leached out" by boiling for example. Baked potato skin would be fine.

Roughly 1g fat for every 2g protein is ideal.

Alpha-linolenic acid (ALA), an omega-3 fatty acid, and linoleic acid (LA), an omega-6 fatty acid, are considered essential fatty acids because they...

8-12 reps, approximately 45 sec under tension is optimal for size gains.

Typical scare tactics. In order to keep their medical doctors in line, both the FDA and AMA have circulated a number of truly frightening stories about potassium. Most common among them is that the...

You may have have stopped injecting but you'll still have supra-physiological levels of test for 4-5 weeks due to the half-life. This is why the term "post-cycle-therapy" is incorrect. It isn't...

I aim for 'zero". 50g is too much in my opinion and once you try to get 50, all of sudden it's 60, and then all the little incidental grams in meat and whatnot, next thing you know you're screwed....

Superset:

Close-grip, palm-facing pull-ups x 8 (weighted if necessary)

With:

Reverse grip bench press x 8 (Heavy. Use a Smith machine if you don't have a spotter.)

Cycle through these...

One possibility is you could be low on potassium, particularly if you've been sweating a lot. Check out the electrolyte thread in the diet forum.

Potassium isn't a diuretic. Though some diuretics can be said to be "potassium-sparing". These do not promote the secretion of potassium into the urine. The potassium-sparing diuretics are...

I was born into a particular matrix which has fostered my education and experience. Plus I have a deep curiosity and desire for knowledge that is useful. What is the use of knowing useless, trivial...

That would work. Or exchange the whey for casein. Each of those combinations is meant to provide a certain amount of protein and fat. That's basically Jumbo Palumbo's diet and he appears to be...

Chronic pain between your shoulder blades is more than likely due to a misalignment of your thoracic vertebrae. Your muscles are in spasm because they're trying to keep your spine from moving any...

A refeed is when you set aside a day or two on a high fat/zero carb diet to purposely ingest a large amount of carbs and food in general. This replenishes liver and muscle glycogen which fuels...

The weak link is the whey protein, as you already know. I know that protocol allows it but I certainly wouldn't exercise that particular option more than once a day. You are better off without the...

It's possible to be in ketosis and not show anything on the stix. If you are burning all the ketones you are producing, there is nothing excess to be peed out. Plus if you drink a lot of water, your...

Fruit makes you fat.