_Bropollo_ Member

I'd stay off gym equipment for a solid week or two. Some seriously nasty stuff in there for an open wound, I've watched people take a dump and walk out of the bathroom and right over to the weights without washing their hands (people are seriously so gross sometimes). Stick to workouts at home, and even then keep it low…

The way she is holding the weights in front of her is going to do a couple things: 1) Cause some serious rotor cuff problems the heavier you go 2) Cause wrist strain the heavier you go 3) Cause the weight to be centered at (or in front) of your toes instead of the middle of your foot like a proper squat, which loads your…

StrongLifts is not a forever program, even though it is advertised as one. You definitely need to add more than just the base 5 exercises to get full development, and sprinkling in iso movements can help a lot despite Mehdi's hard stance that all you need are those particular lifts. I also stopped after about 4 months for…

The best time to start lifting was yesterday

I can guarantee you they are hitting the weights hard. Don't worry about "bulky". You physically can't get bulky as a woman, plus it's not exactly like you are going to hit the weights, wake up the next day, and be jacked (oh how I wish this was possible). The process of building muscle is extremely gradual, slow, and dare…

Oh jeez.....

Just the tip?

I thought the same thing....Brodin weeps at OP's split

Squatting is extremely frustrating, just a warning. Most people, due to desk jobs and sedentary lifestyles, have weak/tight hip flexors and it takes time to correct it. This often leads to bad form out of sheer mobility issues, making squats one of the hardest lifts to get execute properly for newer lifters or people with…

Didn't say that you couldn't be successful on them, just that they are not optimal. It will just take longer to gain the muscle you are looking for. Steve Shaw does a deep dive on this topic here: https://youtube.com/watch?v=4rr0dNcBfOg Also, if you look into classic bodybuilding pre-1960's (before steroids were…

Body Part splits are not optimal. You need to hit the same muscles roughly every 48 hours to keep them peaked at max synthesis levels. Frequency is king. Also, you should be focusing on large, compound movements, which will incorporate several main muscle groups, and then sprinkling on a few isolation exercises. Your…

FTFY

You can gain strength in a deficit, for sure. Your body will get better at using what it has. Strength training is extremely important during fat loss because it signals your body that it is not allowed to thrift muscle for calories, helping you retain your hard-won lean body mass. You might build a little bit of muscle if…

Good exercises for glutes: Squats, Deadlifts, Weighted Hip Thrusts, Leg Press with a high foot position. Note that you need to be in a calorie deficit to lose fat, and a calorie surplus to build new muscle. You can still gain some strength in a deficit, however, as your body will get better at using existing muscle fiber.

Highly subjective. Would depend on speed of high and low intervals, the interval times you pick, the type of activity you pick, your age/height/weight, etc.

This is true, attachment points are important for aesthetics. But I was mostly referring to building strength there.

Ouch. Yeah, if you can't push the weight away from you when you are falling .....you're gonna have a bad time.

And this is why I refuse to do cleans

Well, I mean your legs are fine. I would hold off on upper body work so you don't develop asymmetry, but you could still do machines that don't require you to use your hands like leg pressing. I just saw a woman this morning who was doing dips and pull ups with a boot on her foot. Obviously you need to be VERY CAREFUL and…

Does your PF have a power rack? I have heard a few have them now, but not many. I wouldn't recommend squatting on a smith machine to anybody, the fixed linear path will make you have to push on the bar in a way not natural for your body mechanics. I highly recommend StrongLifts (and adding pull up or assisted pull-ups into…

Iso exercises are important, useful tools for helping develop lagging muscle groups and busting stubborn plateaus. Plus calves are pretty much left out of squats and deads, you will be forever part of #teamnocalves :p

SL is geared for beginners. Gym owner is trying to pull a fast one to get you to buy training time likely

ahh. yup, I see now. Can't use "x" as fat lost anymore once you factor in lbm too. "x" becomes weight, so you have to throw the correct percent it comes out on the top and bottom of the fraction.

You are totally right. Not sure what you did with the math tho......but its an easy fix: (35.5-x)/(142-x-0.25x)=15% x=17.47 So really not all that different from my original estimate, adds maybe two weeks

Dude you have only been training for 2 weeks. First thing you need to understand is getting big and putting on lots of mass is a process measured in years. As a newbie, you will gain about an average of 2-2.5lbs of muscle per month, max. That is all the body can make in a given timespan. Any more weight is just fat, sadly.…

First items to grab: -Bench with an adjustable back -Adjustable dumbbells (the kinds with the screw ends you can add weight plates to) I would then hunt for a deal on a power rack, an Olympic bar, and then just start grabbing plates for the Oly bar whenever you can find a good deal on them

I understand the fear of the barbell. I was nervous too when I started. Sorry your friend bailed on you :(. Watch lots of YouTube videos to get started. I especially like BuffDudes because they are silly but definitely give correct info at the same time: https://youtube.com/playlist?list=PL_UAXxDwtUkEexoG8TO-WXjJlfD8ScnwW…

Found the person that doesn't even... Seriously though, if you don't believe weight training is not going to increase the size of the muscle you target via hypertrophy....I really don't know how to help you. I feel like that is fairly common knowledge. Breasts are a terrible comparison, they are connected to your chest,…