Replies
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Hit them twice a week and be patient. I found when I started training legs properly early in the year they actually got smaller with the fat loss before starting to grow some muscle so bear with it. I followed PMB from Jan-July and just started PHUL recently. Both programs hit legs twice a week. Oh and I threw in a 20rep…
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Don't see the point to be honest. But I can squat 87.5kg/192lbs for 20 reps so bodyweight.....who knows?????
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Nope! Not unless you get a barbell on your back or dumbbells in your hands and do some walking lunges!
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^^^ This! Plus work on those traps, they are what supports the bar if you're doing high bar squats after all. Deadlifts will help to strengthen your back so make sure you're doing these alongside squats too and it'll all make a difference to your squat strength. And who doesn't love a strong back?!?
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Try out liquid chalk to help with grip strength. I use it once I get to the heavier sets and it helps massively.
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I love this! I'd been doing exactly this and sometimes finding the next session not as good as the previous one and consequently not hitting rep. I'm going to aim for two consecutive weeks from now on before increasing the weight. Thanks for this :)
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If you are in fact lifting heavy then you must be fatigued during a workout on 1200cals a day. I'm currently cutting on between 1800-2000cals a day and bulked on 3000cals to add some pretty good muscle mass. And this is with minimal cardio to keep my gains in tact. Although I'm 5'9" so that might play a part in the higher…
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It's highly unlikely that you will gain muscle mass on 1200cals. You may cut away fat which will show more muscle underneath but they won't be growing unless you're totally new to weight training. Those muscles need a calorie surplus to grow.
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I'd advise following a program which has set and rep guidelines on when to increase weight. Something like Stronglifts 5x5 is popular. To help build muscle mass and gain strength you gotta focus on progression or you'll be spinning your wheels for quite some time.
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You need to rest to allow your muscles to repair and grow. And make sure that you're eating to fuel those workouts including a good mix of protein, fats and most importantly carbs. Enjoy your rest days and use it as time to read up on workouts/programs that might benefit you. Good luck!
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Yip! I've both bulked and cut using this method and loved the flexibility I had with food choices.
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With my shoudler pain I do a lot of mobility work on it, lots of stretching, foam rolling and you can still workout your legs and do some cardio. Good luck.
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PMB has a 3,4 or 5 day split and PHUL is based around a 4 day split. Both equally as good in their own right. Good luck getting back into it. https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html https://www.muscleandstrength.com/workouts/phul-workout
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I finished the last few months of it while cutting and didn't lose much power, just had to reduce some sets a bit. But then I was also running 20 rep squats alongside it for the past 8 weeks too so that drained power a bit. I don't focus the workout around when I'm cutting/bulking. I push the sets to the max on what fuel I…
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I loved it! Results were great and it worked perfectly while bulking too. Now I'm cutting I'm switching up programs to see how much more I can build onto this frame of mine over the next 6 months. Give it a go! What did you think of results on PHUL? I'm starting tomorrow with upper power and can't freaking wait.
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I'm just about to start PHUL after finishing 6 months doing PMB with great results. Both include power sets though where you focus on strength. And don't worry about getting 'bulky' doing power sets, that takes years of hard work and a hell of a lot of bulk/cut cycles. Here is a link to both and good luck!…
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Here is a link to numerous bodyweight exercises and structured workouts. I started off many years ago doing body pump and it got me on the road to the heavy weights section that I always felt was for men only. Pah! Oh and there's plenty of different push up exercises in here too, go figure! Good luck!…
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Drop me a PM if you want some advice. I did a bulk between December-June of this year eating 3000 cals a day, following a strict lifting program called PMB and added 17lbs to my frame in that timescale. Bodyfat went up to around 25% as I got myself pretty lean before bulking. This is also important when you start so that…
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Compound lifts like squats and deadlifts will automatically engage your core but add in ab wheel roll outs, hanging leg raises, russian twists, windshield wipers, cable cruches, etc. Good luck!
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I agree with reducing cardio down and increasing heavy weight training like squats, deadlifts, leg press, curls, etc. Make sure that you're also in a deficit to shed any unwanted body fat that may be covering what muscle you already have too. Plus patience cos those bad boys won't grow overnight. Good luck!
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I pre log either the night before or early that morning. It keeps me on track to hit my macros and stops me from going off track during the day. You got this! Good luck!
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Shoot me a FR! Did a 6 month bulk from December to early June and now on a cut to see what muscle I've added. EEK!!!
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Weigh and log uncooked. Same with pasta and oats.
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Lots of different back workouts in the following link and a pretty useful site for weight training programmes in general. It's true that you can't spot reduce fat but if it's a toned back you're after then you can't go wrong with any of these approaches.....…
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If you're concerned about your wrist from a previous injury I'd invest in some wrist straps, maybe help you to get past the mental block. And I'd also agree to move away from the classes and start on a decent lifting program. Good luck.
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You can fold up a towel and place this between your neck and the barbell. Or the gym should have some sort of pad to use instead. Once you build some traps you'll be fine though :)
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Get that barbell on your back and squat girl! I've added 1.5 inches onto my butt over the past 6 months by doing lots and lots of heavy *kitten* squats. Who would ever have thought a bigger butt would look so good?!? lol
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I'm using a 50c/25f/25p protein split on a cut at the moment and have lost 7lbs over the past month. Carbs are your friend if you're looking to keep strength up for training. And don't be afraid to build muscle. Muscle building will help to burn more fat than cardio alone. I do zero cardio and this has worked for me over…
