30 second rest between sets for optimal hypertrophy and fat burn? I'm confused... 1 Reply

Everywhere I've researched says it is important to rest 60seconds for optimum hypertrophy, but in the 12 week muscle plan it says to rest 30 seconds between sets, so which one is it? I'm a bit confus…

Started by Saint Sinner X in The Lean Muscle Plan. Last reply by Chucka Eya Jan 28.

Best Abs of '09? 2 Replies

Celebrities always are an inspiration for hot abs. Who do you think had the hottest abs of 2009? My votes goes to Taylor Lautner who bulked up for his movie role in New Moon, and singer P!nk who has…

Started by Paul in General Discussion. Last reply by Rob Jan 21.

Dose cardio prevent or reduce muscle building? 2 Replies

Will doing 3 times per week HIIT trainin prevent form gaining muscle bearing in mind i am a hard gainer however i do wish to tone up my mid section and get my body fat down to single digets an advice…

Started by Mark Christie in Ideas and Suggestions. Last reply by Mark Christie Jan 10.

Building muscle while losing fat, with an emphasize on losing fat???

Ok, so I'm about 22 to 23% bodyfat, and I want to emphasize on building muscle while losing fat, but the primary focus is of course for me to lose fat. Is it truly possible to attain both goals at on…

Started by Saint Sinner X in Diet & Nutrition Jan 1.

Barbecued Chicken Burritos 1 Reply

These burritos are something of a Tex-Mex wonder: tangy barbecue sauce, some roast chicken (or rotisserie chicken) and vegetables, all wrapped up in tortillas. For the best taste, look for a fiery b…

Tagged: chicken

Started by SixPackNow in Recipes. Last reply by Mike Arone Nov. 16, 2009.

Weight Loss and Creatine Supplementation 3 Replies

While taking protein, fat burners, and glutamine, should I add creatine to my regimen? My understanding is that creatine make your body hold excess water and make you gain weight. I do not want to ga…

Started by george tucker in Supplementation. Last reply by Mike Arone Nov. 12, 2009.

Great program! 3 Replies

Hey all. I'm a new member and I've followed the diet and the training schedule for soon two weeks. I've trained 2-3 years before with my friends, ofcourse we have been progressing but I've never pro…

Started by RiddareRalf in The Program. Last reply by SixPackNow Nov. 10, 2009.

Your e-mail inbox is full 1 Reply

Hi SPN team, I would like to make a suggestion that you check and empty your e-mail box on a regular basis. I just got an e-mail notification that the starting picture I sent wasn't delivered becaus…

Started by Gabriel Schroll in Ideas and Suggestions. Last reply by SixPackNow Nov. 10, 2009.

dropped 19kgs, still no six pack...into week 8 6 Replies

I train 5/6 days a week for about an 1hr. I change my workout routine every two weeks with cardio 5 days a week of which 2/3 days are purely intense cardio focussed. rest of my workout is balanced wi…

Started by Eugene in Ideas and Suggestions. Last reply by Jeffrey Uang Nov. 3, 2009.

Gaining muscle, losing fat 6 Replies

First off, I have a lot of trouble gaining weight at all. The only fat I have is a little on my stomach. I have always been really skinny. I have been eating a lot more food (good food) lately and am…

Started by Eric in Diet & Nutrition. Last reply by SixPackNow Oct. 23, 2009.