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Are you trying to gain weight/muscle? If the amount you're lifting is progressively heavier there will come a point where you kinda have to get bigger to progress. There's only so much strength gains you can make without also having to make muscle mass gains. 1870 doesn't sound that high to me (assuming you'e bulking. you…
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I started the same height/weight around 7-8 months ago, I hope my progress is as good as yours in a few years! to OP: I had pretty much no muscle mass. I'm now ~125lbs and not much higher body fat - a bit softer because I don't clean bulk. You just need to eat at a surplus and lift progressively heavier weights. I saw no…
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I use them for activating the glutes during warm up and they really help with mind-muscle connection during hip thrusts (i.e. they force you to push through the right part of the sole and push your knees out so your form is better and you're actually using the glutes rather than hams or quads) Honestly they're the best…
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^^ Beans and legumes are your best bet. Lentils, chickpeas, kidney beans, etc. Don't forget some grains and 'carbs' have a decent amount of protein too, so you don't have to just look to those. A cup of quinoa, for example, and 50g of oats has 8g of protein by itself.
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You'd be surprised! I've found compound lifts target the core more than isolation exercises. I thought I had abs before from all the ~core bodyweight exercises - but the improvement when I started doing deadlifts and other heavy compound movements was so much quicker and more obvious. You can still do hanging leg lifts and…
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I don't mean to sound blunt but your reply is based on YOUR projection and misunderstanding of my post. I never said anything about spreading protein out to increase protein synthesis or because you can't digest more than 30-40g in one go or whatever bro science you think I believe. I've read all the same studies too. I…
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I'm not disagreeing with the rest of it but for number 4, there are a few reasons (as a woman of the same height also trying to gain weight). If she wants to build muscle, I think 0.8g/lb body weight is probably a decent amount, and it's a lot easier to eat 80g+ if you spread it out throughout the day. And 2, that feeling…
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Do you mean literally only whey as in 200g (6-8 scoops) of whey a day? If so I can't imagine that's too good for you. Other protein sources contain nutrients that whey might/does not, such as iron, zinc, magnesium, vitamin a, b12, etc (+ many other minerals and vitamins), that's why it's suggested to get your macros from…
