Okiludy Member

Not necessarily. I hit intermediate programming at just over 3 months. I was unable to put additional weight on the bar every session and it took up to a week to realize gains and add more weight. Older athletes and less male athletes (read as hormone differences) can run out of novice programs relatively quickly. Now I…

I take a stimmed pre-workout 2/3 times a week. I lift at 4am and some days I just need to wake the *kitten* up and a coffee isn’t going to do it. Besides that mainly just protein which I look at more as a food source. I just use it to increase protein macro for day with minimal calorie uptake. I’ve read that up to 30% of…

try to increase your rest to 3 min

But why is that better at than a loaded barbell? You can hurt yourself either way. Resistance training can be incrementally loaded efficiently and can be tailored to fitness levels easier than a body weight program. An obese person would likely be able to do this yardstick easier if they trained in weighted resistance…

I actually hope he’s not gone. I like a spirited discussion now and then. It gives people a chance of seeing options. I just don’t like when people become too abrasive or rude.

How did I know it would be from Rusin? This is my opinion and might be different from others. There is absolutely no reason to not use a barbell from day 1. It not necessary but you sure as hell don’t need to graduate to it. Even more so that the movement is different on many of these lifts. Sounds smart to learn a…

Another "*kitten* gloves" person here. I do use straps for backoffs on pulls but that is more grip failing and trying to work in more volume. I honestly feel glove take away from the grip and reduce your connection to the barbell. I have callouses but they are not too bad. I just file them down once a week and they stay…

I agree, there doesn't seem to be any judgment just an inquiry into what others do.

Completely agree. You don't need to do a lot but you do need to do something. I like doing the movement I am training at increasing intensity. I use bigger jumps in beginning and then around 10-20% when I hit singles for warm-ups. It doesn't need to be perfect. *kitten* doing 405 6x1 cold or even 345 6x4.

If your concern if being "skinny fat" why would you try to lose more weight? This is just going to put an emphasis on the skinny part. I agree with others that a recomp with an established strength program will really help you. I personally would be trying to get to 200lbs at 5'11" at around 15-20% body fat. While…

Here is the warmup I did for 405 singles on squats yesterday. I am "warm" by the time I am finished with the doubles but I like to feel out a few singles to judge if I am ready for working weights. I don't rest much until I hit the singles and from start to working weight, it takes me maybe 10minutes total. I don't warm up…

I’ll add another weird one. I lifted in excess of 110,000 lbs last week. With 44190 coming in my last weeks lower intensity day. Now it’s thrown off by me doing 3x10 leg presses at 608. Normal tonnage per week is around 80k-90k range for me.

The other problem I see is the estimated 1rm algorithms suck. To be even close you would need to test at max a 3rm every other session. During the novice phase you are by definition able to increase your 1rm every session. By testing it so often you would be slowing progression. Both in sessions wasted and I believe the…

I train for powerlifting and put in 4 1.5-2hr sessions a week. On training days I eat aroun 2500cals on non-training days I eat 2200. I am cutting again to 105kg weight class and losing about .5-.75kg a week. To maintain I would need around 2600 every day. I do 2-3 slow walks for about 1 hour a week as my only cardio right…

All you can eat wood fired stone oven pizza and pasta. I know tonight I’ll hit close to 2k calories in one meal.

I would consider leg press and assistance lift to squats. I don’t really go all that heavy for assistance lifts. Last time I ran them I went 5sets of 10reps with about 1 or 2 reps left in tank.

4-day upper lower, intensity volume split. Sat and Sunday are intensity days with 2 compound movements then 3-4 isolation assistance lifts. By intensity I would run as many as 6 sets of singles or up to 4x4. This is only done on compounds. Tuesday and Wednesday are volume meaning 5x4 or up to 5x6 in compounds. It is also…

I really like this post. I have been lifting for less and all of it has been focused on strength. Still this would fall in line with my experience. My total is still going up as I cut down to 105kg. Sure it’s a very slow cut and I took a short maintenance break.

See a doc. Sore muscles are one thing, but painful joints/tendons can be worse. Best to get it looked at before tendinitis set in. Acute inflammation can be bad enough.

I lost 60lbs in 8 months and going from not lifting to a 1000 total. In last 4months I’ve lost an additional 7.5lbs while getting to a 1180 total. I agree there is a time when you’ll have to eat at maintenance. I also think the higher your body fat the longer you can go before then. Still it’s hard and rest and getting…

I only used a coach to show me the lifts. I have gone back and had basically form checks. I used Starting Strength for my programming as I don’t believe a novice needs any special programming. Until you hit at least intermediate progression there is no reason to reinvent the wheel.

Agree the deadlift is a no spotter lift. No touchy feely is needed. In fact, I would be freaked out by it. I do SLDs for volume and rack pulls/deadlifts for intensity. Any version of the deadlift is more stressful than most other lifts. It is also reasonably technical once you pull with high percentages to your 1RM and…

If new to fitness and looking at resistance training, I would recommend one of the full body 3-day beginner programs. They really work well and it doesn't matter the specific one (Starting Strength, Strong Lifts 5x5, Strong Curves). They seem to hit the correct amount of stress and recovery to make impressive strength…

I don’t think post workout maters at all. I normally do have some protein about 2/3 hours after but that is just when I could use a snack and about 5 hours since last meal. I do eat before every session now for 2 reasons. First is I have more energy during session. Important for getting the most volume I can. Second is…

I really like Jim Wendler’s take on this. Dedication>Motivation I really think fitness is more about doing the work week after week. If you always need to be motivated then you’ll skip days or half *kitten* it. Being dedicated and doing your best to follow your program every session will wield far greater results.

Or maybe just “protein video”

Would you rather have shapely legs, hips, and glutes or flabby/flat? The only way to get that is a good program and diet. If you feel your legs need to lose size it is likely fat tissue and deficit is only way to change that.

At the gym I don’t get this at all. I go to a old school gym on a USMC base. The Marines either say nothing or compliment me honestly on my lifts/progression. It honestly is I great part of my day and let’s me deal with jerks rest of the day. At work it’s another thing. The old “don’t lose too much weight” and the new…

I think it’s the bodybuilding centric mentality. Lower body just doesn’t stand out gym bro whose looking for bicep peaks. I run a upper lower split that gives equal billing to both part. If I didn’t have a hang up with the bench I’d focus more on lower. It means more to total in competition.

While I agree it is kind of dickish there is a lesson in it. At what point is it appropriate to give advice? I have people tell me running 6 singles once a month on intensity day will get me hurt. I just say thanks and do my singles. Thing is the same people are hundreds of pounds less than me in total. It’s like the obese…