lukejoycePT Member

Obviously you don't have access to any equipment so i would recommend getting into a bit of calisthenics (Body weight exercises) There is a great book on amazing called Complete Calisthenics…

More rest!!! No need to train more than 3 x a week resistance training. Your body grows when you are resting. Do 3 days of full body workouts. Using compound exercises to get the most bang for your buck. E.g barbell squats, deadlift, military press, pull ups etc. Pick a rep range, pick a set range and try and beat it each…

It’s possible you have weak hip flexors. Is your day job sitting down a lot? If so then they will be your issue. Your glutes are easily switched off from long periods of sitting. I would suggest - leg swings before every workout 15 each leg, it’s dynamic stretching so it won’t affect your lifts. Split squats for your hip…

Actually, I’m not. I basing it on his baiting comment. One thing I will say tho is that it is much easier to get a low body fat than it is to build muscle. It is even more difficult to build muscle and add little to no body fat. To lose body fat (providing you have no underlining issues) you just need to simply eat below…

Just because you have abs doesn't mean you know how to train. If you did you would have far more muscle mass than in your photo.

man the level of bro science in this post is off the hook! So much outdated info.

Well maybe if you weren’t so rude at the very start and came at me like you did I would have been a little less stand offish in my responses. The other guy understood what I meant. Some people just love to pick holes in things they are not qualified in. If it looks like a duck, swims like a duck, and quacks like a duck,…

If you don’t enjoy strength then don’t do it. You will still get results by progressive overload. Romanian deadlift isn’t a conventional deadlift and Is always done 8 - 12 reps. You’ll never produce insane muscle size unless you are a genetic outliner or on steroids. If you are seeing results don’t stop and change just…

There are plenty of ways to skin a cat as they say. But if we are talking about efficiency and maximising muscle gains then strength should be the foundation to all programming. If you were my client I would recommend you added strength into your programs with your deadlift and squat - back or front squat is still very…

You’ve taken what I’ve said quite literally haven’t you!! Let me clarify as i made the assumption that you would understand from reading the T nation article. Testosterone is produced in the gonads in men and ovaries in women. - I assumed you would know this as it’s basic anatomy. One of the ways in which it is released is…

You do realise back squat will be performed in strength cycles. You can’t do maximum effort all the time. You will not see increases and you will burn out your CNS. For example Squat: 5 x 5 each session till you plateau Next session: Test 8 rep max Following week: Test 5 rep max Then: Test 3 rep max Then: Test 1 rep max…

The only people who are weak are the ones who never try at all.

Exactly! But because the legs are such a big muscle mass in the body, working these will produce much more growth hormone and a full body growth response than say a tricep dip. Performing deadlifts, back/front squats you work everything anyway. You could literally just do these exercises day in day out in a simple strength…

There is no reason why you can't add muscle without gaining little to no fat. you've just got to be sensible about your calories and macros, it's really about experimenting until you find your sweet spot. Something else to take note of... The fatter you become the less muscle you will build. In other words keep your body…

Here you go buddy... https://www.t-nation.com/workouts/testosterone-advantage-training

I fully understand training mate, it’s you that doesn’t. A person can get a great physique on just the compounds hitting strength only. Maybe you should look into starting strength programming to understand it. Hypertrophy occurs when lifting weights if the stimulus is more than previous, whether that be weight or reps.…

Do you eat eggs?

Nope, disagree completely. You can only gain muscle in a deficit if you have been training for a short period of time. Those people who have been training for a number of years will struggle to gain muscle in the deficit. Compound lifts such as deadlifts work the WHOLE body. Creating a bigger stress on all muscle groups.…

It is important to bring up that fasting has been done for 1000’s of years because from a evolutionary point of view we are conditioned to live quite comfortably without food for long periods of time. It has been shown that after a certain time of non eating your body suddenly switches to its hunter gatherer mode and you…

This is all getting a little out of hand. IF protocols typically sit around the 16 hour fast windows or 24 - 48 hour fasts. Anything under 10 (I think) is regarded as less affective. I admit I’m not sure as to why but would hazard a guess that this is the time it takes to fully digest all food and allow the body adequate…

I don’t know what you mean by Weasel wording.. sounds like your trying to insult me but okay... And yes is stand by if it’s done right. Fasting for a few hours is not going to give you the results required. You have to follow the protocol in order for it to kick in, that’s why when you sleep, even though you are…

From the studies I have read recently and the fact that Rhonda Patrick is an advocate of IF, for the reasons I have stated. I trust her judgement as a DR and scientist. I honestly believe that IF has some real heal benefits beyond fat loss. Studies are one thing but results are another and I have seen them. I don’t think…

I agree with most of what you are saying. I myself have been fasting for years, It’s a part of my job to research this stuff and the link I posted shows proven results on non animal tests. SOME of these studies have been proven. Those who do IF know what it does because you can literally feel it. Especially those with…

The link I gave you to DR Rhonda Patrick’s website has so many peer reviewed articles of both negative and positive results for fasting and other protocols such as Keto etc. Her job is to literally find the truth and talk to those who study. Just because you fast for 20 years doesn’t mean you know what fasting does to your…

Dude... I was literally making a joke about having a cheat day. It just proves that you can add weight if you over consume calories tho. It’s a fact man. IF is amazing and all but if you over consume calories you will put on fat. Period

IF isn’t magic, nobody says it is. But it has many amazing benefits but because it doesn’t suit your lifestyle you refuse to entertain the idea that it works. Which is fine, but I suggest you do some actual research on up to date peer reviewed studies.

The peer reviewed recearch is linked on Rhonda’s site. It’s what she does for a living. Got a feeling you’ve got a case of bias.

You're lucky man, I fast 16 hours a day and yet i can gain 2lbs over a weekend if i allow myself to fall off the wagon. We are talking over 3000 calories here though haha.

I love this thread. Nice work posting this, so much useful info. :)

It's a myth my friend. If you want to eat after you have trained because you are hungry then have at it. You will not lose or gain muscle by not eating post workout. Your body doesn't work like that. Like the others say above, if you want to add muscle keep your protein high.