RMaxwell90 Member

@ryan_powerlifter there's still plenty of time for that lol.

I too am addicted to ammonia and caffeine! 😉

I've run a number of bulk/cut cycles over the years, some aggressive and some slow and steady. I rarely lose strength in the squat or DL during a cut and generally I can get a little stronger. Bench (for me) seems to be more sensitive to weight fluctuations, and usually I'm able to maintain it or quickly regain lost…

I think we're mostly agreeing but coming at it from different angles. I took your previous post to mean that only the main lifts or near variations are worthwhile. I extrapolated your point too far, and thus many of my points were within that context. I would argue that hip thrusts wouldn't necessarily have the most carry…

I respectfully disagree, some people (those with weak hips relative to their back for example) would benefit from targeted glute work, or someone newer to deadlifting who doesn't yet properly finish a lift with their hips. Not necessarily barbell hip thrusts but accessory work targeted at weak points. Continuing my example…

I've had access to a few pads of various thicknesses, frankly BB hip thrusts are uncomfortable regardless of cushion when the weight gets heavy enough. Generally you can deal with the discomfort or find a different movement to get the same training effect. There's nothing magical about the BB hip thrust but it's a good…

It's all relative, I would routinely eat 2400 Cal in one sitting during my last bulk but for someone who isn't accustomed to that amount of food it can seem like a lot to them. Just like "heavy" is relative. I think you found out the answer to your original question, I know my appetite either goes crazy or becomes…

How about liquid calories? Sugar in your coffee/tea? can of coke? How often are you eating? Could you tolerate snacks?

What are you typically eating? Find something that you like to eat, and digest well and add it in. Generally people recommend high calorie density food like peanut butter (or any nut butter really). Liquid calories are generally easy to add in even when you're full. If you already have a smoothie or something like that you…

It's not exactly what most people would consider a "diet" in that it's really just recommendations and guidelines for people to follow. For instance one point Stan goes on about in length is getting adequate sleep. He also points out that calorie balance is king. You hit it on the head when you said it's similar to an…

Bring more food than you think, depending on the meet size you could be there all day. Bring food that's easy on the stomach and you know you'll handle well. Salt and carbs are your friends on meet day. Don't worry too much about protein. Pay attention to when your flight is lifting, and plan your warmups accordingly. If…

As you get physically larger your leverages change for some lifts in a benficial manner. Being bigger doesn't necessarily make you stronger, being in a better mechanical position will let you move heavier weights though. The easiest lift to imagine would likely be the bench press, if you have a larger gut or pecs…

If you switched from mostly solid foods to more shakes that can cause some weight drop from less food in your GI tract. Short term decreases in sodium, and/or carbohydrate intake can cause weight to drop. Decreases in training volume can cause weight to drop. Anecdotally, I know in prep for a powerlifting meet I lose…

8x3 cambered bar box squats with mini bands 1RM reverse band DL (Sumo) Squat top set 235# x8 (this increases 5# each week) 10RM seated safety bar good mornings 3x10 snatch grip deficit dl 3xmax reps on the GHR 3x20 Reverse hyperextensions 3x20 banded decline situps Took forever, the Doms are real.

Hi there! Congrats on losing all that weight! Side note: how do you get that many steps in a day? Genuinely curious, as a desk bound employee I find it hard to reach 10k per day so good for you! Yes you have to eat more to build muscle and follow some progressively overloaded resistance training program to grow muscle.…

Stronglifts, starting strength, the Texas method are all full body splits. I'm sure there are more on the list on the first page but those are the ones I'm aware of. Meaning you'll do multiple full body workouts each week. I've also seen DUP used as a full body split before.

For a push/pull lower body I would understand that as including a squat type movement and a hip hinge type movement. Examples: (push / pull) Back squat / RDL Bulgarian split squat / sumo DL Front Squat / stiff leg DL Other lower pulling movements could be hip thrusts, kettlebell swings, good mornings, and all the…

Article that goes into some details about this topic, with sources at the end. https://squatuniversity.com/2016/01/29/can-the-knees-go-over-the-toes-debunking-squat-myths/ From the article: "While shear forces have been shown to increase in the deep squat position with forward knees, the body can handle them appropriately…

The movements are distincly different, but classifying any movement as a "push" or a "pull" is largely just semantics. Muscles can only stretch and contract. You can't push with a rope. Coloqually, "pulling" movements are more posterior chain or back focused (deadlifts, rows etc..) and "pushing" movements are more anterior…

I may be late to the party, but you could try doing some banded hamstring curls/leg extensions. With heavy enough bands you can make them challenging in the 10-15 rep range. Requires a little space and something to tie the band to. The hamstring curls could be done seated or while laying on your stomach. I usually get my…

All of us are guilty of letting technique slide occasionally I think, having people keep you accountable helps a lot though! When I say specificity I mean that we almost never do like a straight bar, straight weight bench press with competition grip. However we do some close grip benching just about every week. The idea…

Huh, it looks like it cut off like 2/3 of my post... Not sure how that happened... Umm the cliff notes: Pros: Exercises are rotated just about every week, this reduced overuse injuries quite a bit. Overload with accommodating resistance (bands/chains) helped me maintain better technique with heavy weight at the meet.…

Well, you asked for it! Coincidentally the meet I competed in was a USAPL meet haha. Functionally it works similar to how I believe PHUL works, with 2 upper body days and 2 lower body days. One day is Max effort and one day is dynamic effort instead of power/hypertrophy. There's an additional accessory day to do extra work…

I know it was mentioned in here before, but should the conjugate method be included as a training style, in the section with DUP? I joined a conjugate gym just under a year ago, a few months after suffering a low back injury (L4/L5 herniation for those curious). Under guidance I recovered enough to compete in a state meet…

SLDLs are really only hard on your low back if you don't have the mobility to keep a flat back during the movement. Anecdotally, SLDLs for me have always wrecked my hammies/glutes far more than my back. For context I was still able to do SLDLs during my recovery from a herniated disc without pain or discomfort by keeping…

I find the can't eat too late claim hilarious. I eat my dinner typically around 9pm (due to training schedule) and am in bed by 11pm most nights... And have lost ~20 lbs. In the last 5 months.

Beginner programs don't use a 1RM because for beginners your 1RM changes too frequently. As you acclimate to the various squat/hinge/pressing/rowing movements you become much more efficient at using the muscle you already have. Frankly, most beginners (unless previously trained) are unable to stress their muscles…

1 cup old fashioned oatmeal 2 tbsp almond butter 1.5 tbsp honey Unsweetened Cocoa powder to taste Usually 2 scrambled eggs with hot sauce on the side too And coffee... Lots of coffee

Are you looking for input? I can toss some ideas your way, but without more context I'd just be guessing.