The BluePrint Power Hour

[7:40] How do I grow my biceps?

• For every inch that you put on your upper arms, count on gaining 10 lbs of bodyweight.
• Reverse grip chin-ups provide, perhaps the greatest raw stimulus to time ratio for the biceps.
• The upper arm is 2/3 triceps. Don’t forget them.
• If you are going to choose one curl, make it a dumbbell hammer curl.
• In general, biceps don’t take a huge per session stimulus to grow, and they will inherently recover more quickly from this approach. For this reason, you may want to try doing 3-5 sets per session, 3-4 times per week.

[15:45] Testosterone boosters.

• Don’t expect anything out of them
• TRT works.
• Having massively high test levels does not translate into anything magical.
• Higher levels of testosterone within the normal physiological ranges is correlated with lower rates of heart attacks.
• A higher test could actually make an ischemic event worse if it actually occurs.

[37:22] Tips for a bulging or ruptured L1 in the back.

• Get a professional diagnosis and a second opinion.
• Look for movements that do not stress it.
• The reverse hyper is a place to begin looking.
• Look into chiropractic work. It works for at least some people.
• The inversion table is your friend for the rest of your life.
• Walk regularly
• If you don’t have an inversion table or a reverse hyper, choke a band around your ankles and a support and slowly walk yourself out from the support to decompress the spine.

[43:57] Is Legendary able to ship to Canada yet?

• It will be available to Canada in August.

[44:26] Will switching strains of kratom help avoid tolerance?

• It doesn’t really help with the tolerance, in Rob’s opinion.
• Take time off if you are becoming tolerant.

[49:46] Is there an update on NAC?

[53:55] I have overstressed the muscles in my hand from doing grip work and fingertip pushups. What should I do?

• There are no muscles in the hand, just lots of tendons that are activated by muscles in the forearms.
• The thumb can withstand the most pressure.
• Go back a few steps in the fingertip pushup progression until you can perform it with no pain.
• The problem persists longer if you do nothing.
• The tendons are avascular and require movement to get nutrients to them.
• Finger strength leaves very quickly when not used.

[1:05:23] Accupuncture for facelifts?

[1:07:19] What does Rob think of the Total Gym?

• Its better than nothing, but calisthenics are probably better.

[1:09:21] Compound lifts are obsolete because of Brignole’s methods?

• It would be wise to familiarize yourself to the basic concepts of training such as stimulus to fatigue ratio, stimulus to time ratio, strength and resistance curves, etc instead of simply trusting one person’s methods over another’s.

[1:10:10] Proviron.

[1:13:38] Rebuttal on kratom not being an opioid and not being addictive.

[1:17:17] TRT for women?

[1:19:42] The best way to warm up for heavy sets.

• The key is not to over warm up and keep your reps lower while working up to your working sets.

[1:27:15] Tip of the day: The Chickens Have Come to Roost.

• Your lifestyle will eventually catch up with you.