Do they work? & Which ones do you use?

I was thinking about buying
http://www.ringside.com/detail.aspx?ID=25757

But im not sure how it works, I never used any before.. Do you take them once a day? twice? or what

Well, lets make it clear, what do you need supplements for?

Looking for shortcuts, eh? Do your work, eat right, stay focused, and keep your money in your pocket. You don't need supplements, you need to be disciplined about your training.

Looking for shortcuts, eh? Do your work, eat right, stay focused, and keep your money in your pocket. You don't need supplements, you need to be disciplined about your training.

werd
supplements are for who can't do shit themselves

Dont listen to these fools... Supplements CAN help as long as you're doing everything else as well.

Dont listen to these fools... Supplements CAN help as long as you're doing everything else as well.

I agree, if everyone is using them, including boxers, than why does it not help? ITs not like he is going for anabolical steroids.

So why does he need supplements? To get results he can't by himself? IMO, they held in the short run, but once you get off it's a world of difference. Then you just get addicted and waste a lot of money. Hard earned muscle takes forever to go away, supplemental muscle can deplete in a matter of days.

im still to try supplements i beleive they are pretty good

So why does he need supplements? To get results he can't by himself? IMO, they held in the short run, but once you get off it's a world of difference. Then you just get addicted and waste a lot of money. Hard earned muscle takes forever to go away, supplemental muscle can deplete in a matter of days.

Whatever man, im assuming you never used any supplement before.

I think you might be mistaking it for steriods. Supplements arent magic pills or anything like that.

Creatine has been proven to reduce lactic acid buildup with a good cycle.
Protein is used to rebuild broken down muscle after a workout and carbs are use to fuel the body after an intense work out.

Maybe the man needs supplements because he's always on the go and doesnt always have time to sit down and have a meal.

Your claim that muscle built with supplements is ludicrous.

You must be a kid or an old school kind of guy. If the later is the case, thats cool but dont hate on people trying to better themselves with a different approach.

I am on megaman right now and love it, I have not been sick this whole winter(and I usually get sic in winter due to either running or other activities) and my sleeping patterns straightened out. Multivitamin FTW, fish oil is also good.

I am on megaman right now and love it, I have not been sick this whole winter(and I usually get sic in winter due to either running or other activities) and my sleeping patterns straightened out. Multivitamin FTW, fish oil is also good.

Vitamins are a MUST, fish oils are great too.

Is megaman some kind of protein supp?

Vitamins are a MUST, fish oils are great too.

Is megaman so kind of protein supp?

basic multivitamin. its cheap and its good, sold in every GNC. I take Gold Standard Whey for proteins. Thats it.

Oh yeah and make no mistake, proathletes do take supplements.

Creatine has been proven to reduce lactic acid buildup with a good cycle.
Protein is used to rebuild broken down muscle after a workout and carbs are use to fuel the body after an intense work out.


Creatine has also been proved to have no effect... There have been many studies. Carbs are more important before, not after the workout (although they're basically always important.

Personally, I take a protein supplement, as a low dairy, low fat, university diet can be slim on protein. I also take a multivitamin for the same reasons.

McAlister man, you don't need that stuff you linked though. MAYBE if you need to shed 2 or 3 pounds to make weight in a month or something. But I'd recommend more road work before that. That basically just reduces calories. Calories are not a bad thing, just know your nutrition stuff. If you don't know a lot about it (and most know a lot less than they think) just ask around, there are a couple of guys on here that know their stuff.

ive used those, Id be working all day and could only train after I get off from work but I would be too tired. those give you energy without the carbs and control hunger. It speeds up your heart rate though, speeds up your metabolism too. When I took them I felt like a rabbit all day and actually had the energy to work out and I would be able to go harder than normal. I didnt like the fact that it speed my heart rate up though. I monitored it and my blood pressure went up too, I had a normal reading of like 108 over 70, and it shot up to like 132 over 85 at rest.

It will make you not really want to eat too, even if you havent eaten it kinda feels like theres something there.

I just want a energy boost, that will make me want to work out when id normally be tired


and not from some weak energy drink

The reality is energy comes from food. Food contains calories. What you're describing is basically a neurostimulant, basically something that makes you feel more energetic than you are... like cocaine. I wouldn't recommend things like that, eat well, get your sleep, and you'll have the energy. Drugs that make you THINK you have the energy are actually worse for you in the end, because you don't have the energy... not to mention you'll probably develop some weird dependancy.

SOME things that increase metabolic rate do increase energy. I can see that being useful, but the energy boost is very short, and leaves you weakened when it wears off. Not the kind of thing a boxer wants during a 2h+ workout. Maybe before a fight it might be useful, but I wouldn't start tryin' new shit on fight night. Also, those things increase energy levels at a given time, they won't increase your energy potential (the energy you have in your body at the time), unless it has calories. In which case, eat an apple.

Most of these metabolic boosters and energy drinks are either bad for you, or really do nothing. These companies prey on people who don't really know what an athlete needs.

Just stick with simple whey and vitimens, that's all you need bro,

Peace,
Trick

I just want a energy boost, that will make me want to work out when id normally be tired


and not from some weak energy drink

Eat some good pasta before training and you will have more energy. What you talking about is basically some coffeine based stimulant and you dont need it. what you need is a good diet.

Just stick with simple whey and vitimens, that's all you need bro,

Peace,
Trick

Yeah thats what I was looking for..

thanks

I've been using animal pack multivitamins... I went on some bodybuilding forum to do research and a lot of people recommended it. I'd been getting kind of run down from working out a lot and I've felt better since I started taking them. Some of it could be the placebo effect but whatever works, right?

Whatever man, im assuming you never used any supplement before.

I think you might be mistaking it for steriods. Supplements arent magic pills or anything like that.

Creatine has been proven to reduce lactic acid buildup with a good cycle.
Protein is used to rebuild broken down muscle after a workout and carbs are use to fuel the body after an intense work out.

Maybe the man needs supplements because he's always on the go and doesnt always have time to sit down and have a meal.

Your claim that muscle built with supplements is ludicrous.

You must be a kid or an old school kind of guy. If the later is the case, thats cool but dont hate on people trying to better themselves with a different approach.

Want me to name all the supplements I used?
NO2
M-Stak
Viraloid
Vitagro CGL
Vitrix
Phosphagen HP
6-OXO
Blast Cycle
Esterfied
2 Pumped

..and that's just to name a few.

Sure I got good results, but then I'd get sick or go on vacation anywhere from a week to a month, and I'd come back feeling like a tiny little man. Some of those supplements I never finished because they were just pure shit. I haven't taken any supplements in over a year, and when I took a break for two weeks just recently, I felt just about the same (same size and strength) as when I came back. It took me about 5-10 minutes to get warmed up, but I was back at the same weights that I left off.

hard earned muscle > supplemental muscle

Want me to name all the supplements I used?
NO2
M-Stak
Viraloid
Vitagro CGL
Vitrix
Phosphagen HP
6-OXO
Blast Cycle
Esterfied
2 Pumped

..and that's just to name a few.

Sure I got good results, but then I'd get sick or go on vacation anywhere from a week to a month, and I'd come back feeling like a tiny little man. Some of those supplements I never finished because they were just pure shit. I haven't taken any supplements in over a year, and when I took a break for two weeks just recently, I felt just about the same (same size and strength) as when I came back. It took me about 5-10 minutes to get warmed up, but I was back at the same weights that I left off.

hard earned muscle > supplemental muscle

Sorry that your experiences were negative. Mine have been pretty damn good.
It seems like you're always being derailed or on a break for too long.

Two weeks off will put anyone back at the starting line.

I take a multi-vitamin, creatine and protein shakes. I dont think i would be making the gains without them. I guess the real question is which supplements are good and work and which are just a waste on money.

Sorry that your experiences were negative. Mine have been pretty damn good.
It seems like you're always being derailed or on a break for too long.

Two weeks off will put anyone back at the starting line.

Like I said, not taking supplements for over a year, my two week break felt like a day for my muscles. It was just a break, and my muscles didn't deflate or lose strength. But if I work out for 6 months with supplements, and then I take three weeks off, I lose a ton of weight. Like I said, they do help a lot, but in the long run they are a waste of money. Everyone takes breaks, and if they don't something will eventually give out.

I take a multi-vitamin, creatine and protein shakes. I dont think i would be making the gains without them. I guess the real question is which supplements are good and work and which are just a waste on money.


i take the same, but thats not saying much, there are so many different kinds of creatine and protein not to mention blends of the two..

i have discoverd optimum nutrition has the best taste as far as chocolate proteins... and includes amino acids and glutamine....i put another tablespoon of a liquid amino booster in all my shakes...

nitro tech which is a popular protein/creatine combo is pretty dusgusting to drink in comparison..

i take creakic pills cause i dont like the sugar that a lot of creatine powders have in them... cell tech for instance has 75 grams of pure dextrose sugar..

so if you are going on a diet these are things to consider.... if youre starving yourself and hungry a lot you want shakes that you look forward to not that you have to choke down.

i have taken and was not satisfied with:
hydroxycut harcore
gakic
leukic
nitro tech
NO-explode

i have taken and experie3nced good results with:
max-4-men multi-vit
creakic
optimum nutrition protein w/ soy milk
z-mass pm
Nitrix NO-2 booster
taraxatone (diuretic)

Everyone takes breaks, and if they don't something will eventually give out.

True. But a week to two weeks is too damn long.

3 days at the most is enough to recover from a hard workout.

Want me to name all the supplements I used?
NO2
M-Stak
Viraloid
Vitagro CGL
Vitrix
Phosphagen HP
6-OXO
Blast Cycle
Esterfied
2 Pumped

..and that's just to name a few.

Sure I got good results, but then I'd get sick or go on vacation anywhere from a week to a month, and I'd come back feeling like a tiny little man. Some of those supplements I never finished because they were just pure shit. I haven't taken any supplements in over a year, and when I took a break for two weeks just recently, I felt just about the same (same size and strength) as when I came back. It took me about 5-10 minutes to get warmed up, but I was back at the same weights that I left off.

hard earned muscle > supplemental muscle


can you please describe what they are and what hey do?

Want me to name all the supplements I used?
NO2
M-Stak
Viraloid
Vitagro CGL
Vitrix
Phosphagen HP
6-OXO
Blast Cycle
Esterfied
2 Pumped

..and that's just to name a few.

Sure I got good results, but then I'd get sick or go on vacation anywhere from a week to a month, and I'd come back feeling like a tiny little man. Some of those supplements I never finished because they were just pure shit. I haven't taken any supplements in over a year, and when I took a break for two weeks just recently, I felt just about the same (same size and strength) as when I came back. It took me about 5-10 minutes to get warmed up, but I was back at the same weights that I left off.

hard earned muscle > supplemental muscle

can you please describe what they are and what they do?

can you please describe what they are and what they do?

you should go to www.bodybuilding.com and search it there, since they prolly sell all of it.

hard earned muscle > supplemental muscle
And why is this? Muscle = Muscle as far as I'm aware? What's the difference between getting your protein through powder or through pasta, for example? That's a bullshit line generally said by ignorant people trying to justify their lack of knowledge of nutrition.

The problem with your supplements is that about half are forms of creatine, and the other half are testosterone boosters. Take time off creatine and yes, you will feel weaker, as you're used to your muscles been very hydrated and pumped through water retention...and testosterone boosters, of course you're going to lose some sense of power after this, it's testosterone :/

However, if you had a more sensible stack, with the base being protein with casein, and maybe some creatine and a few amino acids thrown on top, then you're results would have probably been twice as good and lasted twice as long.

supplemental muscle = hard earned muscle

True. But a week to two weeks is too damn long.

3 days at the most is enough to recover from a hard workout.

No I don't mean that. I work out for months on end and rarely have a off day. I meant in general. I mean I do have a life, so I do travel every now and then anywhere from a week to three and that's my break. Any weight lifter needs about a few weeks break every year to let their body rest and their joints build up. I'm not talking about resting after every workout, just once or twice a year. Everyone needs it.

And why is this? Muscle = Muscle as far as I'm aware? What's the difference between getting your protein through powder or through pasta, for example? That's a bullshit line generally said by ignorant people trying to justify their lack of knowledge of nutrition.

The problem with your supplements is that about half are forms of creatine, and the other half are testosterone boosters. Take time off creatine and yes, you will feel weaker, as you're used to your muscles been very hydrated and pumped through water retention...and testosterone boosters, of course you're going to lose some sense of power after this, it's testosterone :/

However, if you had a more sensible stack, with the base being protein with casein, and maybe some creatine and a few amino acids thrown on top, then you're results would have probably been twice as good and lasted twice as long.

supplemental muscle = hard earned muscle

Dood, protein is not a supplement. It is a nutrition. I don't know why people think it is a supplement on here, it's just food. Real supplements (not protein) just inflate your muscle, i.e. nitric oxide and creatine. They just add a lot of water to your muscle, and if you stop using it you'll lose some of it. If you stop using and stop working for at least a week, you'll lose more than just some of it. Don't tell me you won't, because I've been through it more than once, and I've studied for a few years now.

3 days at the most is enough to recover from a hard workout.
Actually, if your training with high intensity, 3 days is bare minimum...

I work out for months on end and rarely have a off day
Bit of a shit way to train, you'll end up overtraining and probably lose muscle with each workout rather than gain it. Before your body uses its energy to build muscle, it uses it to recover from the previous workout. If you workout daily, you're not even giving it time to do this, never mind to increase strength/size.

Dood, protein is not a supplement. It is a nutrition.
Eh? That sentence come in english too? "A Nutrition"? Anyway, thought you'd find this interesting:
http://www.google.co.uk/search?num=30&hl=en&safe=off&client=firefox-a&rls=org.mozilla:en-GB:official&hs=EGq&oi=definer&q=define:dietary+supplement&defl=en
Oh, **** me, "Vitamins, minerals, or other substances taken by mouth, and intended as an addition to the diet."

So, let's check, whey protein...is it a vitamin, mineral or other substance taken by mouth and intended as an addition to the diet? Well **** me, I think it is.

Actually, if your training with high intensity, 3 days is bare minimum...


Who would train with low intensity? Maybe it takes YOU 3 days at minimum to recover, but im good by the next day.

Sorry with my lack of definition there. By high intensity I mean low reps, heavy weight. By the 6-8th rep on most exercises you should be shitting your lungs out, unable to do any more.

Maybe you FEEL good the next day, but how you feel means **** all to how your body is coping. I can quite easily go down the gym now, do a good 2 hour workout, and be ready to go again by tomorrow morning. But I won't get any gains from that, that's overtraining, I'm not leaving time for my energy reserves to recouperate.

I'm a follower of the HIT (High-Intesity Training) principles though, which Dorian Yates won Mr.Olympia 6 times, and Mike Mentzer was one of the main faces of. I haven't got the books here with me to quote, but if you have time you should give HIT a once over :)

http://en.wikipedia.org/wiki/High_intensity_training
http://en.wikipedia.org/wiki/Mike_Mentzer

Sorry with my lack of definition there. By high intensity I mean low reps, heavy weight. By the 6-8th rep on most exercises you should be shitting your lungs out, unable to do any more.

Maybe you FEEL good the next day, but how you feel means **** all to how your body is coping. I can quite easily go down the gym now, do a good 2 hour workout, and be ready to go again by tomorrow morning. But I won't get any gains from that, that's overtraining, I'm not leaving time for my energy reserves to recouperate.

I'm a follower of the HIT (High-Intesity Training) principles though, which Dorian Yates won Mr.Olympia 6 times, and Mike Mentzer was one of the main faces of. I haven't got the books here with me to quote, but if you have time you should give HIT a once over :)

http://en.wikipedia.org/wiki/High_intensity_training
http://en.wikipedia.org/wiki/Mike_Mentzer


Lol, i think we're both confused about what we were talking about.
When i was talking about an intense workout, it was about boxing training and everything that comes with it.

I assumed you were talking about the same, and not hitting the weights.

I do hit the weights, but not too often. I can see how a person would need a few days to recover from a tough weight workout though, especially if they're just getting back into the swing of things.

Ahh, I'm literally JUST getting into boxing, that's why I'm here, but I've been doing athletics and hitting weights for quite a while. Don't have a boxing gym as such where I'm from so I'm waiting 'til I'm back at base to start there :)

Bit of a shit way to train, you'll end up overtraining and probably lose muscle with each workout rather than gain it. Before your body uses its energy to build muscle, it uses it to recover from the previous workout. If you workout daily, you're not even giving it time to do this, never mind to increase strength/size.

I haven't over trained ever. I work out for a least two hours a day, and I work on one muscle group per week. Adding a shit load of food with that, I gain mass like crazy. Don't tell me what would happen, when it never has happened in the last 2 years that I've been doing this routine. As long as you get your body used to the training gradually, it will get used to it. My friend works out 4 hours a day, on all his muscle groups, about 3-4 times a week. He is a ****ing gorilla; biggest Asian mother****er in our school. He didn't get like that from scratch, he worked his self up that way. After awhile, your body will get used to it and start recovering faster and faster, and allows you to work out more and more without having your test levels deplete and start a catabolic phase.

Maybe he is a gorilla after 4 hours a day, 3-4 times a week. But if he had a longer gap and higher intensity workouts, he would be a rhino.

Maybe he is a gorilla after 4 hours a day, 3-4 times a week. But if he had a longer gap and higher intensity workouts, he would be a rhino.

Are you kidding me or you just trying to be a smart ass? That guy doesn't even know half as much on nutrition and training as I do, but he'll kick my ass in any physical competition, i.e. fighting, wrestling, arm wrestling, etc. I bet he'd kick a lot people's asses on here. I can't think of anyone off the top off my head that could defeat this guy without a problem in my school (out of 4,000 people).

All you've established so far is that he has good genetics, and that he is stronger than you. Well, his training program must be perfect then! Think about the following quote:
Whether one performs one set or 100 sets, the issue of volume is a negative; insofar that one performs any sets at all, even one, such as a negative influence for the more sets that one performs the greater the inroad into his limited reserve of physical resources, or recovery ability. Now, to understand inroad, think of it as the term clearly suggest -- an "in" into the road, or - a hole being dug into your body's limited resources. In other words, you perform one set you dig a small hole, a second set and the hole gets deeper, a third set and the hole becomes even deeper, a fourth set deeper still, and so on. That is a 'negative' phenomenon, for the deeper that hole gets the more of your body's resources have to be used - or wasted! - afterward merely in the attempt to fill the hole, which is what recovery is, leaving much less left over, or available, for building the mountain on top, i.e., the muscle. Of course, one must perform at least one set to have a workout. Ideally, one would stimulate growth with zero sets; that way none of the body's resources would be wasted on recovery; they'd all be utilized for growth production; and the individual would grow so fast it would be incredible. But, I must say, at this point in time, I haven't yet figured out how to stimulate growth with zero sets.
The same applies inversely for time spent recovering...you're not giving the hole chance to fill up. Though, if you want to argue with a 6 time Mr.Olympia, then ok.

All you've established so far is that he has good genetics, and that he is stronger than you. Well, his training program must be perfect then! Think about the following quote:

The same applies inversely for time spent recovering...you're not giving the hole chance to fill up. Though, if you want to argue with a 6 time Mr.Olympia, then ok.

I think all that olympia and "the right way to work out" is all bullshit. If you push yourself, you can adjust your body to be like a beast. It will take a lot of time and discipline, but a lot of people can do it, some better and quicker than others. Sure genetics plays a big role, but I mean the guy is Asian... how many big Asians do you see? Most Asians I know are toothpicks. Muscle memory plays the biggest role in this scheme; your body memorizes what it did and why it failed, then it just builds up so you can perform better the next time you come in the gym. If you start training longer and longer, your body will gradually build up to give you more endurance to work out longer the next time you come in the gym. I'm sure it will a double digit amount of months, but anything is possible if you set yourself. And plus, bodybuilding is different from just brute strength. This guy is not cut at all, he's just a big buff dood walking around. Just think about it, if you adjust your whole life into eating, sleeping, and training like a beast, it will gradually happen. While most people can do it, most of us have a life, i.e. school, work, family, friends, fattening foods, paying the mortgage, and etc; so we don't have time to do all that shit. This guy still lives with his parents, doesn't have a car, he's not the social type of guy, and lives just down the street from the gym.. so you know he has the time to train forever.

And then again everyone is different in genetics, metabolism, culture, family, time, money, discipline, and etc. You can follow the "safe" way to work out, or you can push your body to the limits every time. It also depends what's offered on your plate; do you have the money, discipline, time, and desire to develop a beastly body?

I've got to say, your belief in your ignorance impresses me.

You can't get your body used to overtraining. If you can point me to one article or proof of such a thing, I will eat my hat.

http://www.exrx.net/ExInfo/Overtraining.html
"If overtraining occurs, there is not sufficient recovery time between workouts; progress is hampered. Overtraining is often thought of as absolute, or a black and white phenomenon. Overtraining should be viewed as a continuum, or in shades of gray. An exerciser or athlete may be slightly overtrained and make progress, just not as much as if they were not overtrained."
Fancy that, just what I said.

I guess you don't get MensHealth over there, but theres actually an article in here about the overtraining that Gerard Butler (the main actor in the new film "300") experienced. Look at him, he's a beast, but that doesn't mean he's not overtrained.

Some things have limits, and recovery time is one of them. No-one can honestly do a full, intense workout and fully recover in 1 or 2 days.

A 1990s study showed that the forearm muscles take six weeks to fully recover from a superheavy, negative-only weight workout; since the forearms are a resilient muscle group, this would indirectly confirm the experience of some trainers, that it is theoretically possible to train the major muscle groups with extremely heavy weights only once every twelve weeks (Iron Man Magazine, 4/1995).

Also, your idea of "Muscle memory" is off. Muscle memory is 1 of 2 things...the body remembering how to do specific movements (which is why we don't have to think like hell to walk, even though it involves alot of well timed movements), and the way the body can get back to a state it's been before after a prolonged period of missed training easier than it got there in the first place.

For this asian guy to have gotten big, he must have been doing exercises in the hypertrophy range, which is lower reps (6-8). This isn't me talking, this is scientists.

I love how it isn't even you that you're talking about, yet you know everything about the way this guy feels and how his muscles are coping to such an extent that you will argue it against studies conducted by experts in the field.

Anyway, this is just starting to be a 1 on 1 debate and wasting space on this forum, if you want to talk any more about it, PM me :)

It isn't me that I'm talking about because I don't have time to work out four hours a day. If I did, trust me I'd build it up to there. And would you call 150 minutes a work out overtraining? Because I work out that long everyday and I just keep on getting stronger and bigger. My friend, before he started pitching year round, told me he got his biggest gains when he worked out for 2 hours plus at the gym over the summer when he had the time to. It's not like you raech the level of overtrainning at a set time every work out. As long as you don't overtrain and reach your max everyday, it will benefit you. If you believe all that shit that they write then so be it, but I believe what I see with my own eyes than what some bullshit scientist say. And of course they aren't going to say, you can build your body to train 4 hours a day. Why you ask? Becuase some dumbass will read and it will try to make a huge jump in his work out time, and something very bad will happen.

This thread is just going to keep on going on between us two whoring it so I'm just going to express my last opinion.

Street Results > Lab Results

Take it easy bro.

I'm On Creatine From Celltech And It's Gotten Me To Where I Need To Be. I Also Take Hydroxycut And Bccb For My Amino Acid. I Eat Alot Of Protien. Suppliments Help Alot, And As Long As You're Using Them Correctly You Should Be Just Fine. Just Make Sure You Don't Mix The Wrong One's Together Or You Could Have A Stroke. Rest Is Real Important For Recovery. I Would'nt Worry About The Guys That Say You Don't Need Suppliments, If They Only Knew What Us Bigger Stronger Guys Knew.

It isn't me that I'm talking about because I don't have time to work out four hours a day. If I did, trust me I'd build it up to there. And would you call 150 minutes a work out overtraining? Because I work out that long everyday and I just keep on getting stronger and bigger. My friend, before he started pitching year round, told me he got his biggest gains when he worked out for 2 hours plus at the gym over the summer when he had the time to. It's not like you raech the level of overtrainning at a set time every work out. As long as you don't overtrain and reach your max everyday, it will benefit you. If you believe all that shit that they write then so be it, but I believe what I see with my own eyes than what some bullshit scientist say. And of course they aren't going to say, you can build your body to train 4 hours a day. Why you ask? Becuase some dumbass will read and it will try to make a huge jump in his work out time, and something very bad will happen.

This thread is just going to keep on going on between us two whoring it so I'm just going to express my last opinion.

Street Results > Lab Results

Take it easy bro.

ACTUALLY I WORKOUT FOR 3 HOURS A DAY FOR 5 DAYS, THEN TAKE THE WEEKEND OFF. THE SUPPLIMENTS DO IN FACT WORK, YOU GET BIGGER AND STRONGER FASTER, AND YOUR REPAIR TIME IS CUT IN HALF, WHICH ALLOWS YOU TO HIT IT HARDER. AND AS LONG AS YOU EAT RIGHT YOU CAN ACTUALLY TAKE A WHOLE MONTH OFF WITHOUT LOSEING TOO MUCH. AFTER A WHILE YOU'LL KNOW WHAT OVER TRAINING IS TO YOU, FOR IT IS NOT THE SAME FOR EVERYONE. IT'S ALL ABOUT LIMITS, KNOW YOURS AND YOU WON'T GET HURT. DON'T GET GREEDY AND THINK, SHIT MY SHOLDER HURTS BUT I HAVE 5 SETS LEFT, LISTEN TO YOUR BODY, OTHER THEN THAT, NOT MUCH ELSE TO SAY.