JAYxMSxPES Member

With all of the incline work, consider trying a decline press (bar, DB, or cable) with a slower conentric movement. Actually read an EMG study not too long ago that suggests the decline press concentric hits the upper chest just as well as the incline press but with the added value of stimulating the lower region of the…

A lot of good comments here. Two times a week CAN work if the volume is sufficient. Typically in-season team sports athletes (e.g. football players) will train 1 to 2 times a week to help mitigate strength loss during their season. So to build strength with twice a week, the volume really needs to be there. If strength is…

I don't believe she's arguing the validity of studies and I think I understand what she means. Basically, with many things exercise & nutrition you will find a variety of results in the peer-reviewed studies. For just about anything you will find studies that suggest that the results are positive, suggests absolutely…

My brother-in-law I don't believe has lost any weight, but his cholesterol has improved without any real changes in diet. Pre-IF, I lost about 5lbs with calorie restriction alone, nothing major, 230 to 226 / 225 depending. With IF I'm only down to 222. We're not talking major weight here, I really don't have much to lose.…

Thanks for that. I actually had some time yesterday and reviewed the JISSN site and found IF articles. The studies I found pretty much said the same thing. The one thing that really caught my eye is the comment about maintaining muscle mass. When comparing IF with CR to just CR, the IF with CR participants seem to maintain…

I bought some as well from Rogue Fitness and those shoes are excellent for all lifts, cardio, etc. Great all-around shoe.

You have a good point actually. First, you have to read the actual study. If it's not a primary or secondary source peer-reviewed article, then in academia it would be considered an opinion based on the writer's interpretation. My professors would have failed any paper I wrote if the source was not a primary or secondary…

That's very interesting, but keep in mind it's just one study. Thanks for sharing. I'm hoping that more studies are being done and then we can look at the total body of evidence. I would love to read the full study, unfortunately I can only find the abstract which doesn't give enough information of the full study.…

For sure. I was just pointing out that the OP said the 16:8 works for her. So while something on paper might technically better, if that behavior can't be maintained it doesn't matter. If one can do the simple things correctly, then they're usually in a good place. I think there's a lot of research left to be done on IF…

Really need to define performance as it relates to you? What goes into your training? How much of a deficit are you eating at? Other stressors in life? Depending on the variables, it may or may not affect your performance. For myself and people I know that train like me either experience poor recovery, loss in performance,…

Part of weight-management is managing the behavior, it's not just the calories. Managing good behavior on days at 600 calories is not sustainable for everybody. Regular 16:8 can be tough and that seems to work for the OP. I do it from 12pm to 8pm as well most of the time. Some days waiting until noon is very tough, other…

Still not sure why you just don't give him a true beginner program. What are you prescribing for intensities on the main lifts? How long is he/she doing this? Have you considered the stress on the lower back doing this 4 days a week plus planks on off days? I dunno man, I have a degree and NASM specialization and if a…

Depending on how heavy your bag is, hit the stairmaster while wearing it. If it's under 40lbs you could always by a 40lb vest to wear to train it harder. Also, Squats & Deadlifts are good. I would also do some kind of high-rep Lunges or Step-ups and really focus on controlled movements. Reason being is that your terrain is…

18-months of Exercise Science program, never heard this. The closest that I've ever heard something like this are from Strength & Condition coaches (e.g. Eric Cressey) who prefer to not prescribe overhead pressing for pitchers or throwing athletes because for some it affect their overall shoulder health when combined with…

Generally speaking women tend to have a greater percentage of type 1. Unless you have some very specific performance based training goals (e.g. team sport like Soccer, Powerlifting, etc.) I wouldn't worry about training Type 1 vs. Type 2. What is your training goal? If your only goal is fat loss, then honestly find…

I would ask him to stop that. The focus should be on good quality reps; controlled on the way down and strong on the way up. If he's doing upright rows to help you, then he's not really helping you. Unless you're focusing on eccentric lifting, a spotter helping that much isn't productive.

Doctor told me I would never squat again after I hurt my back, not true. Find a good Sports Medicine doctor if you can.

DOMS is related to micro-damage with inflammation resulting, so BCAA's and Post Workouts don't help. Tart Cherry juice is show to help with this and of course there's always ibuprofen if you must have something.

Sounds like you have a coach, which is definitely ideal. Hopefully I can do this justice. - Core of his principles remain, use a Training Max (85% - 90%), err on the side of too light - Main work sets range from 65% to 95% - Supplemental work can be at 100%+ of Training Max, some programs encourage heavy singles (depends…

Agree. Though you should check out Wendler's "Forever" book. Some big changes and additions to volume and programming.

Unless you're competing in it, I don't believe there's a general number to target. If it's important to you, then establish your own goals and work towards them.

Use other exercises to strengthen the lats. Do pullups as a hold, where you pullup as far as you can and hold it.

There's nothing wrong with eating 6 meals a day, perfectly fine to lose weight that way. IF is also another tool to assist in losing weight. Part of it is in establishing the correct behavior for supporting your weight loss. Dr. John Berardi actually did a pretty good review of IF a while back, it's worth Googling for the…

While I agree that animal studies are out-of-context as it pertains to humans and more studies are needed; there is a lot of good peer-review available even just via Google Scholar discussing the benefits of IF in humans. I would also agree that calorie management is still needed with IF, one cannot binge and expect to hit…

"Winners don't need variety, they need results." Just a line from one of my favorite strength coaches that I follow. If it's working, then ride the wave until it doesn't. Don't let training A.D.D get in the way of results.

For strength development, one of my favorite exercises is still the ab wheel. No matter how much volume I have with the compound lifts, the ab wheel just seems to work your obliques and abs in a way the compounds don't.

I think your goals might be a little confusing or possibly conflicting. The act of gaining muscle mass (size) will cause some weight gain over time. Now, are you actually talking about gaining muscle mass or increasing muscle definition, as-in what's visible? First thing first, what is it that you actually want? If you've…

X-rays don't tell the whole picture. Have you had an MRI? Are you currently in frequent pain with your knees?

I'm all for chins / dips, do lots of them myself. But I am also for quality and purposeful rep's, meaning you manage the eccentric well to proper depth and explode back up. Somebody that is truly a beginner with no strength development; I would be surprised if they have the strength to do this. If they can, then awesome.