pdmatthews Member

Perfect. Thanks. So there’s a goal to chase now.

I’ve followed 531 well nowadays 531863 for 8 or 9 years now. It’s a great program I guess what I’m really trying to gauge is my strength standard but then again I suppose it’s all relative anyway!!

Thanks folks.

That seems pretty good 60% for 20 i am just about there on then. Although my 1RM is a bit poverty !! Thanks everyone. I’d welcome any more thoughts

My goal normally is strength - this is simply a challenge I may throw in from time to time. I got 18 with my bodyweight on bar and I guess what I’m really trying to gauge is whether that’s a decent showing or not. 1.4x seems a way off for me for instance

I was thinking 3 warm ups, 1-2 feeler sets and then in for 20

Weights 3 days out of every 4 (push pull legs rest). Light cardio rest day and I walk at least 30 mins everyday

I’d agree that progressive overload is key. You’ve got to force the adaptation - to grow new muscle you need to be doing more than you previously could. Small surplus and try to stay in it as long as possible - if you hit stalls chuck 25g more carbs/100 cals in. Train hard and repeat

I have 2 per day weekdays, 3 at weekends. I have done this for a good few years and at a health check last week my reading was 3.9 with ratio of 2.3 whatever that means. Doc said I was green and she’d not seen much lower (I’m 50) That said other things in my life might help as well but eggs in themselves don’t worry me

After two years I would slowly bring cals up as mentioned above as you don’t really know what your maintenance is any more. I also reverse dieted after a prolonged cut - I took about 4 months to get back to maintenance (where scale didn’t move). Held that for another month or so and now am in roughly 100 cal surplus and…

You’ve done really well at losing 4 inches. Well done. I was in a very similar mindset to you when I got very lean and I decided I’d come so far I would finish job whatever. I stayed in a deficit and lifted heavy - in my experience 4 pack to 6 pack doesn’t lose you that much muscle mass. That was last Xmas. But once I got…

Is this with dumbbells ? Is try holding them a bit wider (not too much) so that your hand is away from your body and your elbow is tucked. And trying to keep your littlest finger up and you thumb down. Those together should naturally draw your elbow into your side As above lower weight and practice till your happy. Take…

+1 for a power rack, bench and weights. I’m in UK and have a bodymax cf475 with a hi lo pulley. If you can get something like that there is very little you can’t do. I’m really happy with it. Add in some dumbbells and it really is a complete setup.

As above I had same issue. Practised on floor then off end of a bench then off end of incline bench. Knee raises now feel right and then next step is leg raises. I had to learn what engaging abs/core felt like. Once I’d got that it’s much better

Agree with lower weight, no bouncing and muscle connection Additionally you could try benching with your feet up or a very slight decline

My view is the approach should be to get in as minimal surplus as possible for as slow gain as possible and then stay in that surplus for as long as possible. If you’re not happy at any point with fat gain take a 4-6 week break. Progress in gym is v important and you may need to increase cals over time if progress stalls…

If you are new to lifting or lifting less than 6 months, then I would swap to a full body workout 3x a week. I’d split cardio from weights completely and do 2 sessions a week which means 2 rest days. Maybe weights, cardio, weights, rest, cardio, weights,rest - something like that. I’d eat at a deficit - depends but if…

I’m in UK as well. Strengthshop thor is what I use. They have lasted ages and fit really well. I’m 142lbs 5’7 and have them in the large size if that helps. They’re brilliant Oops ETA. I see your doing oly lifting and these are double ply ones so might not be any good. Sorry 😐

I’d also advocate splitting weights and cardio sessions

Tues and Sat here. Tues because that’s when my training week starts and i keep an eye on my lifts as % of bodyweight. Sat - just to flatten any fluctuations I see over time.

Totally agree. Push pull legs rest repeat here and sessions 45 mins. I feel more than that is so called junk volume

I have scoop of whey in milk and some malt loaf once my heart rate is back down (I train in my garage). And then dinner follows about 1-1 1/2 hours later. I train about 5pm so dinner around 7-7.30 I have some rice cakes and walnuts pre workout Hope that helps 😃

I just think on why I started in the first place although you’ve got to have a good “why” for that to work. In any case I believe it’s discipline that allows consistency, no one is motivated 100% of the time, well no one real and/or honest. Good luck 😀. Stay with it, remember why..

As others have said overhead press, dead’s, squats and farmers walks. I like a standing cable crunch as well and a crunch press

I’d leave bench press, take out pec deck and lateral delt raises swapping for overhead press, change leg exercises for squat, deadlifts. Add in a row and swap curls for chin ups. I’d do the exercises antagonistically and to stop boredom I’d do two versions. Eg Day 1 Barbell bench Barbell row OHP Chin ups with supine (palms…

Push session - OHP, dumbbell bench, dips and close grip bench. Plus fluff of lateral delt raises and tricep push downs 😃

Totally agree with quite a few comments above. What I do: 1). Log a rough plan of tomorrow’s food not necessarily to stick to exactly but just a guide 2) log BEFORE eats rule 3). A really really powerful one is the 10 min rule but it takes a lot of willpower to do it. If I want a snack I force myself to wait 10 minutes -…

Thanks I just got back and for future searches it is basically steak salad - lettuce, green beans, tomatoes, cucumbers and peppers. There was a hot (spiced) dressing but I’ll take the hit on that as it was pretty light. Thanks again.

Great glad you hit your reps. Chest and back is a good combo as they’re opposite muscles. Please go ahead and add me - I haven’t posted much at all but am getting more involved.

Thanks very much happy to help 😀