MetsajCFC

One tip when doing pullups is use a chair or somekind of platform and use one leg to help your back and arms out. Make sure you pull with your back and squeeze when you're on top. Doing dips, lat pull-downs on machine will also work the muscles working when doing pull up so they'll get stronger. Pull up are also very demanding for forearms, just give it time and keep going at it. I remember when I started I did max push-ups every morning and tried to do one pull up, then two, then three and so on... Something like this:

I agree with the stuff Sinised wrote. We know eachother irl but we're not the same person Avoid extreme diet plans. Just stick with eating proper food, just more and more frequently. Add protein powder (and creatine if you feel the need) to your diet and you'll be set. Drink plenty of water instead. A lot of diets are short term solution and more often than not will cause some deficit in the long run. Biggest joke of all is the KETO diet (zero carbs in diet, carbs are the main fuel of human body and glucose is the only fuel for your brain and neurons, so limiting carb intake will make brain use keto acids, hence the name keto diet) but it is no solution and will cause problems sooner rather than later. Check that video out on compound movements, they are the basics for weight training, good form is essential. And weight training has no place for ego when it comes to picking weights, too much weight and you can't perform exercises with proper form and risk injuries, too light and you're in the comfort zone. Aim for a weight that you can do an exercise 10-12 times without risking form failure. You can search YouTube for example training schedules, bodybuilding.com has quite a few up there aswell. To aswser your cardio question then you can skip long cardio sessions but don't cut cardio out entirely. I'd say 10min~ warmup on rowing machine/ treadmill and so on before workout and 15~ minute light cardio after workout to cool down is a good idea. Good warmup will give you that warm, pumped feeling so it's also very needed. Luciobrazil007's suggestion to do sprints could work but it's contradictory to some extent. To build endurance and strength of your heart you need to do AEROBIC training (which basically means during the workout your body gets the oxygen it needs and avoids building up lactic acid by anaerobic glycolysis.), sprinting is ANAEROBIC training, just like strength training, hence the need for AEROBIC exercises. It could work but it's a short term solution.

Whey proten is the best kind, it is absorbed by your body the fastest. ON's Gold Standard is one of the best, I've heard a lot, top quality. Not tried it myself. Try it out, see if it works for you! Usually the instructions on the protein box say that you've got to take it 2-3 times a day, 1 scoop every time (~30g) but that's not needed if your diet covers your protein need. Body can't absorb protein very fast, so you'll just waste your money because it's going to be "thrown out" from your body. Taking protein powder after workout is perfect timing, because there's a window of 30-40 minutes after workout where your body is "grabbing" new nutrients to cover the deficit caused by training. So taking any kind of supplement (protein, creatine etc) and food will be more likely absorbed and not going to waste. One thing about supplements: things like pre-workout etc are not healthy in the long run, it essentially is cofein packed sugar drink. Rather skip it and take a cup of coffee or just motivate yourself etc, will save you from possible health problems. Not saying that they don't work, they most likely do, but they are not needed and are waste of money.

Well, it all depends on your current physical state. When you want to start adding muscle mass, the best way is to ease into the routine, to give the body the chance to adapt and avoid injuries. There's also a priority order in order to get results (in the given order): 1) Food - can't build a house without material, same with muscles and food. I'd recommend to count your calories for a day, see where you're at. To gain mass without adding too much fat (clean bulk is impossible!) it would be good idea to be around 300~ calories in surplus. It's all very individualistic aswell, depends on the metabolism. Theory is one thing, parctice is something else more often than not. You can just weigh yourself couple of times a week and see if you're gaining or losing. Another very important thing is protein in-take. Protein powders aren't meal replacements, they're purely supplements to get those needed grams of protein in the diet, which would be hard/expensive to get from meat for example. Normal person's (without strength training) protein intake should be 0,8g per every bodyweight kilogram. That number increases when you work out because you're adding/building musclemass, I'd say around 100-120g a day, depending on training intensity, metabolism, gender, age, height, weight, physiological state and so on. Do not underestimate the need of carbohydrates, they're also needed as much as sufficent intake of protein, if not more. Certain fats aswell. 2) Sleep - you need around 8 hours a sleep every night optimally, because when you sleep your body releases growth factors, that are responsible for muscle building and repairing, because training really is micro-damaging your muscle tissue to stimulate it to "scar" and grow. 3) Training - right amount of physical muscle stimulation is essential. Too much of it and you're not getting the wanted results and too light schedule will have no effect either. Listen to your body and be objective. More training doesn't always equal more and faster results. Now that we got the basics out of the way, about training schedules. I work out 5 times a week, seemes to work the best and gives time to recover both mentally (motivation) and physically. 3 times strength training 2 times cardio. I switch my strength training program every 1 month or so by adding weights/new exercises etc, to mix it up and break the comfort zone, body gets used to stuff quite fast. No strength workout should be over 45-60 minutes if you're doing strength training every other day. Keep in mind also that essentially cardio and strength training are two contradictory training types and cardio workouts do harm your gains especially if you don't eat enough, do not cut out cardio though or you'll end up with high bloodpressure and what not. Best types of movements are compound exercises (type of movement that uses multiple muscle groups) - for example deadlifts (very dangerous if done with incorrect form), bench press, squats... Isolation exercises just focus on some particular musclegroup for example biceps curls, also needed but compound movements work the best. I remember when I started I did P90X, a 90 day workout programme. Gives you exercise ideas, teaches you correct form, everything is timed and easy to follow. All you need is some dumbells. Look it up if you're interested. For example: Monday: Legs and shoulders (unusual split but legs are a big muscle group and doing them with chest or back would be very exhausting, I'd be yawning for oxygen 20 minutes into the workout, not worth it. Shoulder exercises give time to rest legs muscles for next sets and the other way around, with shoulders be sure to hit anterior, middle and posterior deltoid muscles.) Tuesday: Cardio Wednesday: Chest and triceps (doing chest involves alot of triceps anyway so a good match) Thursday: Cardio Friday: Back and biceps (back is a big muscle group aswell, lot of pulling movement tire you out quick, but lot of stuff involve biceps movement so they're a good match) Weekend: rest, ideally it would be best to move one of the training into weekend but I don't have time to work-out then, so I'm forced to squeeze them into the 5 day window and have rest-days on weekends. I can't give you a specific workout plan because I don't know what you have in terms of equipment (if you go to the gym, if you're working out at home and so on) but I can give you pointers if you let me know what you have at your disposal. I read a good suggestion on one forum that when you first go to a new gym, on first day take a notebook and write down every machine there is, so later you've got an overview of what you can use and make a workout schedule. If you're at a gym, I'd suggest asking one of the trainers there, because he/she can see what you're capable of and give you a good pointers from where you can move on. Another tip would be to educate yourself about strength training, it will not only increase your awareness but also motivate you and helps you avoid common mistakes and even injuries, but again, anything you read on the Internet (including this post) you can't take word-for-word because we're all different and things that work for me could perhaps not work or suit for you. Good source to start with would be YouTube for example (Hodgetwins, Michael Kory (mostly nutrition), Ultimate Performance, Ben Pakulski to name a few) Supplements: only scientifically proven and tested working supplement is creatine. I'd suggest taking creatine monohydrate IF you feel the need to take something. Basically what creatine does is it helps muscle tissue to absorb water (draws water into the muscle), giving you not only a "buffer" look but also more endurance. Again, before taking anything or doing anything I'd suggest to visit your doctor to check your heart, kidneys and so on, listen to his/her advise. Hope it helped and remember: "Rome was not built in a day, neither was your body"

21m for a 28 year old (29 in August) is too much

Starting fresh would be the best idea still. We'd need ask around from those active managers, see what everyone thinks, so we get the idea of how to move forward. I'd say at the moment it's best to stick with one league formation, because there's too much of a risk that the second tier will drop off again and we'll be right at the start again. At the moment the problem isn't only the big gap between the teams but also the fact that it's hard to recruit players. Before starting we'll need to advertise the idea, get 14-16-18 people and see how it goes. I'm sure couple of old players would fancy a return with this format, for example Tomo. Longer seasons would also mean more weekly revenues and more activity inbetween seasons, so it's invigorating on every level. To answer the point Term-X made, then yes, there's always going to be a gap eventually, but atleast we'll get fresh start, active roster of players to rejuvenate the competition, I started 2011 and it's all been the same even before that. Because as it stands now, basically, the active players are killing the league, because they're too far ahead to make it interesting or "marketable" to new players. I'll send active members a message on XpertEleven and direct them to this thread, so they can have a word in.

XpertEleven always has that x-factor thing in it, which makes it enjoyable. Can't win them all, right? Been having this though for quite some time now. Something needs to change in the league, getting very dull and repetetive. Basically the season is determined by the fact if someone manages to hold X-Rated to a draw or not and automatically the 3 coming up from Championship are relegated, no questions asked, I just can't see none of Nour FC, X-Rated, Sinised JK, Blue Ultras or Blue Bulls being relegated. This season I lost motivation from the beginning because I didn't get result against X-Rated. So in that sense this inequality amongst team qualities is ruining the game. Not blaming or dissing X-Rated any way, he has built his team very well and reaps the rewards but at the same time he has been in the game and in the Premier League for around 7-8 seasons longer than other active managers. So that has built unfair advantage which is hard to break with even the best tactics, it's like Real Madrid and 3 Evertons in the league, sure there's a possibility of an upset but it's always an up hill battle. And because the prize moneys are a joke, there's only one position to aim for and that's number one - infact getting relegated is probably the second best thing next to winning. Short seasons mean one bad result and it's over, eventual winners rarely stutter more than 1-2 times. My solutions: Promote the league, get more active people involved and bring back Cup (I know it requires VIP membership, but still)Let's form a new league with new teams from scratch, would spice it up again, give everyone the chance to play fresh with youngsters. Because at the moment only X-Rated can allow himself the luxury of getting the tactics wrong and still get the result or play player out of position/very young and low skill youngsters and still get the result, while others have to buy 27-30 year old players to keep up, while being in a 360 degree circle of death where they can't invest in youngsters without the scare of relegation / nightmare season, which would not only be demotivating but also would mess up any hope for decent skill-ups and player development. Forming from scrach, one big league would not only benefit the competetivness but also would give time for development, room for error/unluck. At the moment one injury and basically your chance of a skill-up is gone. This would also help new people get involved. New players usually start from Championship or lower tier, where 75%+ managers are sacked, so it's like playing a single player game, not a good introduction to the game. The social aspect or banter, rivalry and a bit of pre and post game drama is what makes this interesting, not necessarily the process of choosing tactics itself. That way new players would have realistic chance of getting atleast 1-2 wins in their first season, get the taste of the actual game, get tips-feedback post-game and so on. I can't think of a single negative thing about starting fresh.I think those would be pretty decent ideas and explanations. Because it's getting tiresome and predictable. I've won it all multiple times on 3 different league tiers and losing the motivation, don't see the point anymore long-term. And if this league loses anymore active and competetive managers then whats the point, would be just formality from day one to last game of the season. Losing Super Villains and Fake Madrid was a huge blow aswell.

Awful performance, very similar to the Torres' performances we are used to seeing. Hope it's temporary.

Never a penalty, he put his leg on the defender's leg. Nothing in it, referees have been awful so far this tournament. Been shaky and insecure all game, hope he picks it up.

Welcome! Quality signing, world class

If you'd add Skrill (Moneybookers) to your donation payment options, I'm sure the number of donators would increase quite a bit, because when you got verified bank account attached to Skrill it's instant and doesn't require a credit card. Please look into it, if there's a possibility, that way I could help out aswell!

My first impression is that 300£ is suspiciously small amount of money for a professional photo firm to go through the hassle of a law suit against a small non-profitable internet forum. Did you do background search on this guy? Does he have any kind of proof of being affiliated with the actual firm or photos, perhaps he is just an imposer looking for quick pocket money with scam? Anyone can post pictures on this forum, does this mean every time there's a copywrited picture and you'll get an angry e-mail, you'll bend over and pay? One solution would be to make this forum unreadable to guests (or atleast couldn't see the pictures) and when people do register they'll have to agree to "Terms and Conditions" that states clearly that TalkChelsea isn't responsible for any copyright infringements nor responsible for what is/was posted. Surely there's a way for TalkChelsea to implement something in the lines of this and make it legally compatible. That way any infringement charges could be directed to the poster of that conrete picture/file. TalkChelsea at the moment is just an easy target. Either way, I'd get someone connected with law (friend, family member and so on) to look it over. I'd be very suspicious...

By the way he has been acting he is anything but professional, so in that sense you are contradicting your own story. A young player who has achieved nothing in world football can't throw a tantrum like that, that's definition of UNprofessionalism. And since when does Mourinho, one of the most successful managers in world football, need to justify his decisions to a 21 year old, who fails to show any respect what so ever towards Chelsea - the club he supposedly "loves". And please don't compare Mourinho to Lukaku, they're not comparable in any context, let alone in Chelsea - and rightly so. Judging someone based on a documentary is as good as judging players based on Youtube videos. The only place to be is making very valid point that Lukaku did get his chance and would have had even more if he had remained in the club last season instead of waving the white flag as soon as first shots were "fired", metaphorically speaking. With our strikers either injured or on rocky form patch, last season was his golden opportunity to show what he's made of. Chelsea is one of the super powers of football, not a charity project. He had a chance, he blew it - he fails to admit that he was the one who gave up and hid at Everton. Competition for places is something that is supposed to spur professional and hungry players on, not make them cry to the media and ask for a pat on the shoulder. So in that sense he is very unprofessional and not even close to mature. Coward and hypocrite are the words that describe him rather well in this light. Even if this does resolve someway, we have seen Lukaku's real mindset here, it will re-occur sooner rather than later. He needs Chelsea, not the other way around. NEXT!

Glad for Carlo, well done. Deserved winners, only had Bale used the chances he had. Why did they play Costa? Couldn't they estimate the injury in training or warm-up? That wasted substitution could have been useful with Juanfran and some other players injured...

Those are not good sources. Those are opinion based interviews, no data, no nothing. What's next, you link us Wikipedia? Check the ones Stingray posted, those are scientific articles. By the way, how many days have you studied medicine in university? Judging from your post, not a minute.

Acupuncture is a form of alternative medicine, like it or not. It's not proven, find me one reliable source on PubMed for example of a large scale meta-analysis that confirms that acupuncture has real physiological benefits. Even well known NSAIDs (non-steroid anti-inflammatory drugs) are taken against pain, which is only one symptom when it comes to infection/inflammatory activity in tissues as such (other being redness [basically improved blood flow], pain, odema, temperature). Things like Ibuprofen, Aspirin, Diclofenac, Paracetamol work to inhibit COX-2 pathway, which produces prostaglandines (PG) for example that regulate body's response to inflammatory activities. There have been reports and these drugs do not work against pain, and it's just placebo effect. In the report it was shown that only morphine works for pain basically. Test was as follows: patient could administrate drugs to himself/herself after operation using a remote and automated injection syringes through I/V and would describe and rate his/her pain level. Same thing was done when doctor administrated the drugs using the same remote WITHOUT patient knowing he/she got anything at all. Drug levels in blood were also monitored and compared. And there was vast changes in the way patients described their pain levels when they administrated it themsleves (almost instant relief) and when doctors/nurses did it (pain went down only after couple of HOURS). Only morphine seemed to correlate in both cases. Just shows how powerful human mind is, because this gap of judgement from patients was a result of placebo effect. That's how medidation works for monks, they are basically able to control certain mechanisms in their bodies: release and inhibition of certain neurotransmitters, which result in less pain etc. What does this all got to do with acupuncture? If well known and widely studied, MAIN STREAM, drugs are put into doubt (partly) then sticking needles into your body surely can be questioned aswell and rightly so. Also wanted to add that just because someone doesn't post on an online football forum that he or she just worked out doesn't mean they don't. I do my workout 5 times a week, don't need to share it on the Internet. Sure, discuss about it sometimes but to shove it down someones throat after every workout is just too much, attention-whoring if you may. Good job to anyone sharing and keep going strong!

Like the saying went: "It was written in the stars" Congratulations!

Nothing wrong with what he said. If anything he was being straight forward and respectful towards Cech and Chelsea, both the club and fans.

Thank you I hope you're not quitting though? For me trying to compete with you is what makes it interesting and puts pressure on to even bother with tactics against all sides. Perhaps we can change something in the system, like bring in some Cup competition? Would "freshen" things up and we'd be able to face opposition from other leagues?

Champions again

I thought Norwich should have had a penalty and we should had one or two ourselves. Schürrle hit the post, Luiz hit the woodwork aswell. Hazard came on at half time and sharpened us up. Typical performance versus bottom teams when we can't score in the first 30-40 minutes. We walk the ball to their box, pass it to death and end up losing it or having a toe-poke at goal. Frustrating but in the end of the day maybe that's what we need to see our weaknesses and correct them by next season.

Bad result, worse performance but no need to exaggerate it. We're finishing third either way. I think even the most optimistic fans would have doubts over Liverpool and City both dropping points which would have left an opening for us to grab the title, was a long-shot. The thing I notice is that even if Chelsea do go forward with counter-attack then couple of yards before opponent's box the attack is slowed down, player in possession starts turning here and there, allowing the chasing defenders to regroup and reorganize the formation. I thought Cahill and Schürrle did alright. Schürrle hit the post but seemed lively through out. Noone was amazing today but if I had to name someone it'd be those two. The introduction on Hazard changed it for us. He was on another level, you could sense his determination and eager to prove his point and potential. I guess this all is somewhat down to lack of motivation. Nothing to play for, players have one eye on World Cup, the disappointment of recent results, the media drama, perhaps some players already sense they'll be out of Chelsea after next week's game. All those add up. High hopes for next season, we're couple of crucial signings away from being a complete team. No point of overthinking this result, it's done.

This argument is just tiresome. By 6 defenders you refer to Atletico game I assume? Luiz played as CM, Azpilicueta was deployed up the pitch aswell - 4 man back line, of course changing from situation if we're attacking or defending, every team does this. You actually sound like a Liverpool fan right now with these biased comments. Drop it already, Hazard messed up. Mourinho messed up, MOVE ON.

Cheers for that I just knew the phrase in Estonian - "inimene on inimesele hunt" - and tried to translate it.