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If strength is your priority, I would drop the running. 2 months in seems to be early to be stalling out on the program. You can make strength gains on a near maintenance caloric intake.
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Before: some protein and complex carbs a couple hours before working out. Maybe a black coffee as well. After: the heart of your enemies :)
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I like to follow a "raw" training ethos, so no belt or straps for me, just chalk. Double overhand on warm up sets until failure, then switch to hook grip until my thumbs feel like they will dislocate and finish the top work set with alternating mixed grip.
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I better cancel my order then
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I fixed my back by deadlifting :) That was how I originally got into the gym, weak lower back from my desk job. That was 20 years ago! Haven't looked back.
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So maybe I missed it, but I couldn't really get from your posts. You MUST barbell squat and deadlift. Combined with excess calories, those are the two biggest mass builders which will put muscle on all over your body. Also incorporate variety of rep ranges. Getting stronger in the 1 - 3 rep range will mean you can move…
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also recommend kettlebell swings to emphasize or practice the hip hinge movement is beneficial for DLs. With a decent weight and good form of course. None of this crossfit style above the head thing :)
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uhhh black coffees are "free". You're welcome.
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face pulls really improved my shoulder health, I started doing these twice a week a few months back. Way better now.
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I eat 250 grams of cottage cheese every day. 32g of protein, 265 cals in tota.
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here is one of my favs, you will need a rowing machine, a barbell weight plate and a kettle bell. I use a 20kg plate and a 24kg KB, but tailor to your own capability. Row 1000m, then 10 squat / press with the plate, 10 KB swings, 10 press ups, and 10 situps with the plate. then 800m, 15 squat / press, 15 KB swings, 15…
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After a really bad run of colds and assorted ailments, my local pharmacist told me a good immune system is fueled by a healthy gut. I did a course of pro-biotic pills and eat pro-biotic yogurt every day. Anecdotal evidence only, I haven't bothered to research it, but I haven't been sick or had a cold for a year. My wife, 2…
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you will need to learn how to clean & press, and snatch with the KB if you want to build muscle in the upper body. If you are solely relying on KBs for resistance training then I would buy two the same size, so you can double them up for squats, pressing, swings etc.
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Can't really comment on GZCL but from my own experience of 531, 3 months isn't really long enough to get the most out of this program to be honest, so if you are getting bored now, it may not be for you. I was doing 531 for a good year, and it took about 6 months before the 1+ rep cycle was a true 1RM. Once I started…
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I found it odd a guy was complaining about having large thighs. To clarify, I don't care.
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I was like "damn shave your legs before you post them up", then oh you're a dude ... complaining about your thighs.
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use a lot of weight! I think people generally under estimate how much weight they can shift glute bridging or hip thrusting. You should easily be repping your body weight after a couple months on a progressive resistance scheme. The glutes are your biggest muscle (I think?), they need to be loaded accordingly.
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yes, this, thank you.
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you lost me at tricep kick back.
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you can do a lot with a kettlebell, jump rope and body weight exercises at home
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umm why exactly? Why not eat some nuts or avo instead?
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great result after 2 months!!! Get on a recognized strength program and keep going. 531 worked well for me, I've added nearly 20kg in 9 month. Patience and consistency is the key.
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I thought Bain had joined the local gym when I first saw this.
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snatch, cleans, clean and press, clean press and squat, renegade rows, TGU oh and swings :)
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took me more years than I care to mention to figure this out.
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I DL in socks, seems to help with the initial launch, well that's my impression anyways. I don't bother removing my shoes when squatting, because I figure the shoe is about as compressed as it's going to get when you unrack the bar.
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swung a kettlebell into my knee and fainted.
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Your calves will get absolutely punished when you start off, take it easy, start off with a few sets of 30 seconds or a minutes, add some more volume week after week. If it's all I am doing for a quick cardio blast in the morning or something then I do maybe 5 of 5 minute sets with a minutes rest in between (gymboss is an…
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yes jumping rope is awesome! Took me 1- 2 months before I could go for a few minutes without stopping, takes a while to get the coordination. Start slow, your calves will be punished in the beginning, but stick at it. Now I tack on a continuous 10 mins after weights.
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twice a week, when I DL, row, do chin ups, press and bench. I haven't done an isolation exercise on bis and tris for over 10 years.