(Part 2) Top products from r/bodybuilding

You're welcome.

If you're interested in self-defense, your first step is to pick up The Gift of Fear. Seriously. It might save your life.

Boxing-wise, JT has a ton of excellent, high quality instruction on his channel.

Marcello Garcia, one of the best Brazilian Jiu Jitsu instructors in the world, teaches out of NYC.

For a more comprehensive approach to self-defense, I'd suggest looking into Japanese jiu jitsu.

Stay warm, and crush your lifts, sistah

It's not necessarily up to date, but if you want a really great counter-point to Arnolds programs I highly suggest picking up Mike Mentzer's High Intensity Training.

It's always good to research two completely different schools of thought that resulted in equally impressive physiques.

Believe his is a custom lifting belt but apart from the custom stitching it’s always looked like a standard leather lifting belt
Harbinger 361071 Padded Leather Contoured Weightlifting Belt with Suede Lining and Steel Roller Buckle, 4-Inch, Medium https://www.amazon.com/dp/B001OJ36GG/ref=cm_sw_r_cp_api_i_87FADbH9A9VGQ
Here’s something similar and a good start
Edit: reading the reviews this doesn’t look like s good path but a leather lifting belt in general is what seems to be the go to for Ronnie and most

This. I've been doing this for about 6 months now. Not only is it cheaper, but you know exactly what's going into your body. I highly recommend the 200mg of caffeine, and sticking towards the top end of his BA/CM dosages.


If you're into that "focus"/"mind muscle connection" aspect of many preworkouts, you can toss in 1-2g of ALCAR as well.


Creatine can be taken any time during the day and the impact is unchanged, but you can just make it more convenient for yourself by pre-mixing little baggies with all of your supps.


Also it's important to note this is WAY CHEAPER!


Beta Alanine, 125 Servings for $24

Citrulline Malate, 25 Servings for $16

Creatine, 200 Servings for $19

ALCAR, ~500 Servings for $18

*Caffeine, 100 Servings for $5

Strong,
thick,
and cheap and most importantly, way stronger than velcro which will pop off if you're pushing against it too hard at heavy weight and then you ded. No need for an Inzer or anything super fancy at this point.
I've had mine for about a year now and it's fantastic.

I've had these for a while and love em. Looks like u/pat0488 recommended them as well

https://www.amazon.com/Harbinger-20500-No-Slip-Lifting-DuraGrip/dp/B001SG5LNG?ref_=fsclp_pl_dp_4

http://www.amazon.com/Ader-Fitness-Olympic-Fractional-Plates/dp/B008RP3KY8/ref=sr_1_1?ie=UTF8&qid=1427548557&sr=8-1&keywords=fractional+plates

I've been thinking about getting these to do smaller jumps than 5lbs. So it is possible, but yeah - they were likely talking out their rear. haha.

I have had a pair of these in daily use for over a year and I love them. I have backup pairs in case. They are stiff and actually keep my wrist in place. Also super quick to put on and take off because of the Velcro loop. I despise the elastic fabric wraps, they do nothing for me.

https://www.amazon.com/dp/B0030FY0GM/ref=cm_sw_r_awd_RfbZub131G4BM

Was looking on amazon for new lifting straps and came across these LINK . You think i can use those for both regular lifting wrist straps to support my wrists instead of picking up velcro ones and use them for deadlifts straps as well or should i also grab these ones as well without the straps for days i need to bench wrist straps without deadliftingstrap . I am wondering if i need both, thinking of saving my cash and only getting the first one and using it for bench and on back days as well.

Every article I've seen recommends these earbud tips. They work pretty well for me but they very easily get wax on them so clean your ears before using them. And don't use alcohol on them, they just fall apart for some reason when you do.

No prob. I keep these in my gym bag at all times, and pull out whenever necessary.

Good luck! Make sure to report back in when you hit swole mode.

https://www.amazon.com/gp/product/B0011861UI/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

These are good and they're pretty cheap too.

I got [this one] (https://www.amazon.com/dp/B001P0S3XU/ref=cm_sw_r_cp_apa_YmyuybH1WDZSH) on Amazon for ~$26 and it works great

Glad I could help, this is the scale I got.

Belt

Straps

Reebok Lite TR (flat sole powerlifting shoe)

Chucks

Adidas Powerlift 3 Oly/squat shoes, 0.6" heel

You can get the 2's and the originals for cheaper if you look around on the internet a little bit more.

Adidas "Adipower" Oly shoes, 0.75" heel

I've heard most people get these for closer to 80-90 dollars, but I don't know where. Wei Rui is also a good brand for heeled Oly/squat shoes and come it a fair bit cheaper, but are not available on Amazon.

As for wraps and sleeves, I've no experience with them so I can't help much.

Dorian was a big advocate of Mike Mentzers high intensity training style 'Heavy Duty' and he wrote books and training plans around it.

Exert from one of his books:

According to Mentzer, biologists and physiologists since the nineteenth century have known that hypertrophy is directly related to intensity, not duration, of effort (Mentzer 2003;39). Most bodybuilding and weightlifting authorities do not take into account the severe nature of the stress imposed by heavy, strenuous resistance exercise carried to the point of positive muscular failure.

Mike based his style off the HIT training he was introduced to from creator Arthur Jones who had a very different take on training back when the typical "bro-split" would dare beat questioned. For most exercises only 1 set but that set taken to complete and utter failure. 3 workouts a week. The biggest emphasis was on rest. See the original plan below:

http://www.arthurjonesexercise.com/MuscularDevelopement/Idealworkout.PDF

Mike took those core foundations and reworked them to form Heavy Duty training and introduced Dorian to it around 1990/91. Mikes approach was similar in 3 training days, big emphasis on test but he lowered the rep ranges so the total weight could be increased. His reasoning for this was more stress and thus activation of the muscle fibres to stimulate growth.

This style of training can clearly work Mike and Dorian are proof but you need to bring a level of intensity to the gym that majority of your everyday gym rat doesn't have.

I've read both of Mike's books and highly recommend to anyone who hasn't ive put links below.

https://www.amazon.com/High-Intensity-Training-Mike-Mentzer-Way/dp/0071383301

https://www.amazon.com/gp/aw/d/0071452931/ref=pd_aw_sim_14_1?ie=UTF8&psc=1&refRID=2DQWMSV5K4C78Q40YY4A&dpPl=1&dpID=51B6x0cKhzL

I have these and I love them

http://www.amazon.com/Schiek-Sports-Ultimate-Wrist-Supports/dp/B001183UJ8/ref=sr_1_2?ie=UTF8&qid=1382924586&sr=8-2&keywords=wrist+wraps+schiek

You can, but it's generally easier to buy pills imo, you can get 200mg pills for cheap. I use these.

http://www.amazon.com/PB2-Powdered-Peanut-Butter-6-5/dp/B002GJ9JWS
PB2, 45 calores, 5g protein for 2 tbsp, add it to protein shake if you crave peanut butter like I do, its also great to spread on pancakes (4 egg whites(1 cup) and 1/2 cup oats, taste like meh but 250 calories, 25g protein and actually filling)

If you want to get a rice cooker, slow cooker, and pressure cooker in one thing, get an instapot or isntantpot, can't remember. It's awesome. Link: https://www.amazon.com/Instant-Pot-IP-DUO60-Multi-Functional-Pressure/dp/B00FLYWNYQ/ref=sr_1_1?ie=UTF8&qid=1466445153&sr=8-1&keywords=instapot

Def not as cheap as just a rice cooker but since it cooks over half my meals, soups, stews, beans hella fast, huge pieces of meat in an hour, etc, it's my go to. If I moved and had no appliances, I would get that and a good nonstick pan and that's it.

You can sautee on the thing, even.

I got a pair of olympic plate loadable dumbbells and some tiny olympic fractional plates but its only worth it if you do a lot of dumbbell stuff like I do.

I'll film myself for you? Lol.

http://www.amazon.com/New-Wave-Enviro-Eastar-Bottle/dp/B001U8L1Y0/ref=sr_1_1?ie=UTF8&qid=1413906627&sr=8-1&keywords=2.2+liter

Fill this bad boy up 8 times in a day. You're set.

nice! that's way cheaper than PB2 that I've been using

Power rack:
http://www.amazon.com/Powerline-PPR200X-PowerLine-Power-Rack/dp/B000VLRVSC/ref=sr_1_1?ie=UTF8&qid=1333825008&sr=8-1

barbell:
http://www.amazon.com/Cap-Barbell-Chrome-Olympic-Weight/dp/B000F5E0OM/ref=sr_1_2?s=sporting-goods&ie=UTF8&qid=1333825051&sr=1-2

weights:
http://www.amazon.com/USA-300lb-Olympic-Weight-Set/dp/B000LJL3SI/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1333825080&sr=1-1

motivation:
http://chztotsandgiggles.files.wordpress.com/2011/02/funny-kids-pictures-can-i-get-a-spotter-over-here.jpg

A pressure cooker is your best friend. I hate cooking and I bought an Instant Pot. Saves me a ton of time from cooking during prep.

https://www.amazon.com/Instant-Pot-Multi-Use-Programmable-Pressure/dp/B00FLYWNYQ/ref=sr_1_2?ie=UTF8&qid=1502382986&sr=8-2&keywords=instant-pot

I've dealt with pain in my elbows, forearms, and wrists for a while. They seem to all be linked. I've found that three things really help:

1. Grip work
   
2. Soft tissue treatment for forearm pain
   
3. Wrist wraps for exercises that don't involve bicep supination but can strain wrists. I've also used elbow wraps at times. Wraps increase blood flow and can even aid in recovery after training.

Here you go. 1,000 grams for 20 bucks.

NOW Foods Creatine Powder, 2.2 Pounds https://www.amazon.com/dp/B0013OXD38/ref=cm_sw_r_awd_H2Q9ub0B2YWTV

At 5g/day, that's more than six months worth. A dime a day. Take the extra cash and buy chicken.

That's weird, the chains on the ones at my gym don't even tough your clothes, shouldn't hit your leg either if you have it high enough. They look just like these, what would the alternative to a chain be?

http://www.amazon.com/Harbinger-4-Inch-Padded-Leather-Lifting/dp/B001OJ36GG/ref=sr_1_6?ie=UTF8&qid=1407532355&sr=8-6&keywords=harbinger+belt

Mine just came today. Its a solid, cheap belt, that does what it needs to do.

Don't waste your money and just buy this:
http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38/ref=sr_1_2?ie=UTF8&qid=1372301150&sr=8-2&keywords=creatine

Fyi These are the ones I picked up

If your wrists are smaller than 7", I would go with something else. The pad hits itself wrapping around my wrist when I use them. You have to use them to understand. Ones without pads should fit anyone.

I'm not sure why your scale would need a timer either. I got a decent digital scale that can measure in grams, ounces, and pounds from Amazon here: http://www.amazon.com/EatSmart-Precision-Digital-Kitchen-Silver/dp/B001N07KUE/ref=sr_1_1?ie=UTF8&qid=1372062890&sr=8-1&keywords=food+scale

It's no Inzer, but I picked up this belt from Amazon early this year when I wanted to upgrade from my shitty Valeo belt and it works great.

Those are straps, he asked for wraps.

https://www.amazon.com/gp/product/B0011861UI/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

Same brand, but wraps this time.

fits most doorways

NOW Supplements, Psyllium Husk Powder, 24-Ounce https://www.amazon.com/dp/B002RWUNYM/ref=cm_sw_r_cp_apa_i_b.LEDb87VAQNN

https://www.amazon.com/NOW-Psyllium-Husk-Powder-24-Ounce/dp/B002RWUNYM

Inzer or Schiek, but using them often will wear out the velcro. Schiek makes these alternative wrist wraps (similar to their straps, minus the actual strap) that would last longer if you use them on a daily basis (http://www.amazon.com/Schiek-Sports-Ultimate-Wrist-Supports/dp/B001183UJ8/ref=sr_1_2?ie=UTF8&qid=1408041230&sr=8-2&keywords=schiek+wrist+wraps).

I believe it is this one:

http://www.amazon.com/Powerline-PPR200X-PowerLine-Power-Rack/dp/B000VLRVSC

If I am at home: http://www.amazon.com/New-Wave-Enviro-Eastar-Bottle/dp/B001U8L1Y0/ref=sr_1_2?ie=UTF8&qid=1381707923&sr=8-2&keywords=BPA+free+2.2+liter

If I am at work (1L model): http://www.amazon.com/CamelBak-BPA-Free-Better-Bottle-Valve/dp/B0019DCD6Q/ref=sr_1_1?ie=UTF8&qid=1381707971&sr=8-1&keywords=camelbak+bpa+free+1+liter

I got this one

100 count

I got you fam

http://www.amazon.com/Instant-Pot-IP-DUO60-Programmable-Stainless/dp/B00FLYWNYQ

You are in danger. Get out ASAP.

"The Gift of Fear"

In the past I would train: Sunday - Back, Monday - Chest, Tues - Legs, Wed - biceps, THurs - Shoulders/Triceps
And I would do 4 or 5 excercises of 3-4 sets for each.
It was just lots of reps/sets, lots of bullshit with no direction.

Then, I studied Dorian Yate's, and gave his "Blood N Guts" routine a try:
http://zajachealthandfitnessblog.wordpress.com/2013/04/14/7/

Then, I read this bood by Mike Mentzer:
http://www.amazon.com/High-Intensity-Training-Mike-Mentzer-Way/dp/0071383301

I downloaded it on google play.
I highly recommend reading it so you apply the workouts correctly

My current routine:

• I am listing the working sets - you can give yourself 1-2 light/easy warmup sets to get yourself mentally ready for the (1) working set
  
  Workout A
  Squats (Normal pace)
  1 set 12-20 reps
  
  Dips 1 set 6-10 reps
  (SLOW pace - 4 seconds up, 1-2 second pause at top, 4 seconds down)
  
  Underhand Lat Pulldowns 1 set 6-10reps (SLOW pace - 4,1-2,4)
  
  Workout B
  Deadlift 1x 12-16 reps (Normal Pace)
  
  Shoulder Press 1 set 6-10 reps (SLOW pace - 4,1-2,4)
  
  Standing Calf Raise 1 set 12-20 reps (SLOW pace - 4,1-2,4)
  
  I rotate between workout A and workout B every 5-7 days.
  Although there is only 1 working set per exercise - they are done very slow & controlled - very intense.
  AND they are done till complete failure - till you absolutely cannot move the weight anymore.
  Only allow a few minutes rest in between exercises, so that whole thing takes around 20 minutes or so.
  It doesnt matter how tired you are from the previous set - do not save your energy - the key is to shock your central nervous system with as few sets as possible in order to trigger the maximum growth response.

BB Pullovers

These are pretty good at hitting your lats.

You could also buy one of those pullup bars and just hang it in a doorway, alternatively. You can also do pullups on a smith machine with the bar locked at the highest point.

As for the creatine, it's up for you. It's not like it would hurt or anything. But then again, it's not necessary, either.


In regards to the routine - I don't know if you would need to do forearm work or calves everyday. Some people don't even work their forearms directly until after they have been working out for awhile, since they receive work during deadlifts (and pullups, though, as you mentioned you are unable to do). It also says to do either bench press or dips....Though dips can work your chest if you lean forward, I would definitely opt for bench.


By the way, what the hell kind of gym does not have a pull up bar???

This - more expensive than some, but I regret nothing about this purchase.
Buds
Tips