zipa78 Member

Do wall pushups and vertical pullups until you can dish them out by the dozens. Planks and other core exercises will help, too.

I'm doing DeFranco's Agile 8 / Limber 11 or some mix of those, depending on where I feel tight. http://www.t-nation.com/training/defranco-agile-8 https://www.defrancostraining.com/ask-joe/44-flexibilitymobility/302-joe-ds-qlimber-11q-flexibility-routine.html

Tits and *kitten* was mentioned several posts ago already, and the closest thing so far is a sporadic mention of chicken breast. I am disappoint.

Circuit training and/or weight lifting is probably as close as it gets. It's all just a guess anyway, so just take your pick.

Except for seeing a surgeon, you can't spot reduce fat. So yes, if you lose weight (by shedding fat), it will come off evenly.

Eat like a pig, shoot steroids and every now and then go to the gym and lift.

I'm going to need a link to that Instagram page to be able to, you know, reseearch the topic before giving a definite answer...

Just clean the weights up and then start pressing.

It's perfectly fine to exercise through soreness. In fact, I find that it often helps to get a good stretch in the muscles and get the blood rushing through them. Just make sure you warm up properly.

It's not bad for you, but it is quite calorie dense so keep an eye on how much you eat. It's not very nutrient rich, either.

This is what I'd recommend as well. Eating at maintenance or just a smidge over will make your recovery much easier, which in turn will make the whole experience that much more enjoyable. You will still notice that after some weeks you have become tighter round the waist while getting some definition and roundness in your…

Hack squats are great, but they lean a tad more to the assistance lift side. You can try smith squats. Some people like them, some don't. I don't, I just can't seem to find a range of motion that would feel good. Don't let that stop you, though. Dumbbells are a great option, though. You can do bulgarian splits or lunges…

You can do assistance if you feel like you still have some grunt left in you. Honestly, though, I wouldn't bother with any assistance until well into the program.

OK, this makes sense. Not sure how it differs from any old regular diet, though...

Do you lift? I'm curious about that target as well... Anywhey, get some whey. That's the easiest and cheapest and one of the best options. High protein dairy products are good too, cottage cheese, quark, skyr etc. Then there's always canned tuna, a staple in any students food pyramid. Minced beef, jerky, eggs. I'd like to…

Yes, obviously. But the point is that you can cycle between the two so rapidly that it appears as if you doing both at the same time.

You burn calories even if you are unconscious in a coma. If I walk for a mile, I'll mark down that I've walked for a mile. I don't calculate anything except a ballpark daily average burn and try to keep myself below that.

As for going too heavy, I can easily do good mornings (well, something remotely resembling them) with 150 kg using a barbell. On a smith, 20 kg on the bar is plenty enough. It is sooooo much easier to cheat with the barbell.

Yeah... No. http://www.exrx.net/WeightExercises/Hamstrings/SMGoodMorning.html

A heart rate monitor.

So... IIFYM is not IIFYM but IIFYG(oals)? Or IIFYM&M (macros & micros)? The only guy who I know that does IIFYM eats the bulk of his carbs from a bag of candy a day. It fits his macros.

Sorry, no pics in my profile... :smile:

Stop wearing gloves and get a good moisturizing and softening hand cream. That's probably the best you can do.

I don't wear tights to the gym. However, I do find that wearing my assless chaps really helps with squeezing those last extra reps doing squats and deadlifts.

I'd give the smith machine a go. I find that I can concentrate much better on the form and get a good range of motion.

Chalk and hook grip. Chalk does not make a mess unless you really want it to. Liquid chalk is of course also an option, but at least the resin based ones make much more of a mess in my opinion than regular chalk. The resins leave a sticky residue everywhere you touch.

This is so true. If only people would realize this. The only thing I've ever seen anyone comment on was dangerously bad for and for wearing a ring while deadlifting, which has great potential to wreck the ring, scratch the bar and rip the finger the ring is on.

Use a safety squat bar if possible. This is also one of those exercises where a smith machine is really good, even better than a barbell in my opinion. Also, are you perhaps using too much weight if you can't keep the bar in place? For good mornings you don't really need much weight at all. For example, I'm using about 1/4…

Isn't this rather contradictory? If it fits, it fits, no matter if it's candy or oatmeal. Once you start with the "good food" / "bad food" division it isn't IIFYM any longer.

Here's all you need to know about alcohol and weight loss: http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html