DreesPerformanceTraining Member

I agree with SideSteel. I think you can raise your protein 5-10%. I usually exchange carbs for protein, but you could also lower your fat if you prefer.

Monster sets are usually geared more towards hypertrophy. If I'm doing a work capacity circuit, I prefer pairing upper/lower or push/pull exercises. Doing this allows you to work at a higher pace without local muscular fatigue slowing you down.

I would stick with the "big 3" NSCA, ACSM, and NASM. Read the book, take a practice test, pass the real test. One thing you should know is that any of these certificates only prove that you know the most basic information in regards to fitness and nutrition. You need to continue learning.

"Speed" work today - around 75% https://www.instagram.com/p/BEoEX5mKuGB/?taken-by=jondrees&hl=en

If you can find one that fits tight enough, it could help - most of the ones I have used have been far too loose to do any sprinting in. We use them for weighted jumps and some body weight exercises, but not for sprinting. True top-end speed can really only be developed by sprinting. Acceleration, which is more important…

Squats and deadlifts are safe for most people's knees. If the squats hurt, just stick with the deadlifts.

Well I finally watched the documentary on Saturday. It was interesting, but about 45 minutes too long. I think Arnold should of won. As far as the gamesmanship from Arnold - to me it looked like it was drummed up because the cameras were there.

Your calories seem low unless you are really inactive outside of working out. I use this website for calculating clients' TDEE - http://www.health-calc.com/diet/energy-expenditure-advanced. I don't think you would gain weight at 1500-1600kcal - you might be missing some calories that you are consuming during the day.…

Sure, there is a genetic component to everything, but it's probably more to do with your nutrition. Losing 15 pounds in 4 months requires a pretty large calorie deficit. My guess is you're just lacking the calories necessary to increase your strength and muscle mass.

Don't tell me that - I was always an Arnold fan. I guess I'll have to watch it.

I'm not a big fan of the whole bulk/cut mindset unless you're a competitive bodybuilder. Why not do both? I see guys everyday that are around 15-25% that are able to put on size while lowering their bf%.

I guess it depends on your end goal. If 163-165 and lean is your goal, then you obviously need to continue cutting. Maybe just do a conservative cut and see how you look and feel after you have lost a couple pounds?

I know it's sad, but I actually haven't watched Pumping Iron yet. Maybe this weekend...

Sorry I thought I had a video of all those on my YouTube, but I can't seem to find it. Anyway, #3 and #4 should be done unilaterally.

I would argue that barbell work is functional. I guess what I was referring to and I think what mskessler89 was referring to are the guru trainers that do single leg squats on BOSU balls or specialty gyms that only do kettlebells or only TRX. We use TRXs, kettlebells, and resistance bands everyday, but nothing can replace…

Everything goes in trends. When people moved away from the weight machines, things tipped in the opposite direction. From a business standpoint, having a 1,200sf studio with minimal equipment allows people to open up that couldn't open a larger gym. Same reason why so many Crossfits are in every city. Eventually things…

Well first, 1,200kcal in itself seems really low. I feel MFP is low on their calorie estimates, but it might be due to them assuming people will miss some stuff logging. I never let my clients go below 1,500-1,700kcal/day. To your question, you can eat those extra calories or not - up to you. If you do not, you will be in…

Squat, deadlift, repeat. There is nothing you can do to target your armpits.

I am 5'8" 193lb and around 10% body fat. Your weight isn't a good indicator of how lean you are. I would add in some more resistance training.

Did you get it diagnosed or are you going off your symptoms? SI pain is common and can range quite a bit. There is the, "my lower back hurts today" pain that anyone that has ever went heavy on the squat and deadlift have felt, to the, "I need surgery to fuse my SI" pain. If it's minor I like to do 4-way isometric holds.…

Do you take a pre-workout? It could be Beta-Alanine.

Is that weekly? Sounds like you have become accustomed to a certain activity level and the amount of food needed to maintain that weight. When you lower the activity level, you're not lowering your calories with it.

Squats, deadlifts, and hip thrusts.

Sounds like some shoulder instability. It would be hard for me to get in-depth enough here, but to build strength/stability in the shoulder I like doing things like bear crawls, Turkish get-ups, and kettlebell press. This is all assuming there is nothing more serious wrong within the shoulder...

Swimming is always my go-to for anyone with joint issues. Being post menopausal, I would also as much strength training as your body allows. I think when done properly your joint will actually feel better.

Screwed up again.

I would encourage you to do more strength training and less HIIT.

If you sign up 5 people under you, I'll waive your monthly fee.

Any program that works your whole body (squats, deadlifts, etc.) and sticks primarily in the 1-12 rep range. The focus of your weight training program should be gain strength/muscle, not burn fat/calories. I recommend doing weights 2-3x/week and some sort of cardio 2-3x/week. I like doing the following: M/W/F - full body…

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