ciaoder Member

@atrgemini Great job! If you're arms are crossing your body while you run it can produce a twist in your torso that will get more pronounced as you fatigue. It might be something simple like that. A muscle imbalance through your core could also cause what you're describing. Lots of people work abs a ton and neglect…

The cues i use for rowing/ pull down movements are usually focused on initiating the movement of the shoulder blades first and drawing the elbows back. When I do it right it feels like 2 isolated stages even if the bar moves in one motion .

You might want to look at some YouTube stuff about body recomposition or “main-gaining ”. There’s tons of misinformation out there so be careful… Jeff Nippard and Renaissance Periodization are the two I trust most for science based content. Jeff Nippard might be more approachable if you’re new to this world. I’ll also echo…

Measure what your food log says against what your scale says against what your mirror tells you. The app is a good tool but what you want to do is no easy trick. It's not impossible but unless you have really high body fat and are new to lifting it'll take some trial and error to get your diet dialed in.

Lots of bodybuilders have health problems very similar to what obese people might have. Of course the PEDs feed into it, but it turns out that eating massive amounts of calories, no matter how focused the diet might be, and carrying a bunch of extra mass, even lean mass, still stresses the body and has lasting…

If your weight hasn't settled in a steady place over the years (mine never has) I'm not sure these procedures are a good use of your energy and resources. But more important than that, I think that you look awesome in that profile picture and you're kinda' asking about help you really just don't need.

I find flexing the muscle/complex I'm going to train a couple times right before I start my set helps me concentrate more on the contraction during the movement. Playing with slower tempo might help too.

Yes. Jeff Nippard explains... https://youtu.be/EOh2R-89qqg

@limzzz Happy that you had a positive first time. How are you feeling now with a couple days behind you? Also, did you get access to a trainer session? Echoing what Niner said about coaching, it's important to start with good form...especially for deadlift and squat. The longer you train with bad habits the harder it is to…

Grind the salt to powder in a mortar and pestle with the tiniest bit of corn starch and it'll stick to everything. I favor Diamond Crystal. A spice mill or electric coffee grinder may also work if that's what you have. Freeze dried and dehydrated lime powders are available too.

Is anterior approach replacement standard now? There's supposed to be less discomfort.

Substituting in an organic product for a bit might make sense. An artificial sweetener or coloring is as likely as a dairy reaction. That said, we've settled on a cashew based yogurt from Forager for my daughter.

I'd hesitate to recommend anything specific, but I sure wish I had consulted my PT pre-op to prepare. Even paying out of pocket it would be money well spent 5 weeks out.

It all kind of changed for me when I learned to think of it as my "sleep diet" and making sure I consume rest the same way I consume food.

Good on you Wolf. Stay focused. Stay positive. Stay active. I started to lose hip mobility in my early 40's with osteoarthritis and overuse injuries. I managed the whole thing as poorly as I could have. It took years to get surgery and years after that to get pain free mobility back.

tip 1...have fun

I'll echo what the others said about the protein being excessive. Starting with 1g/ pound body weight is pretty standard, and then see how your body responds and adjust. I don't try to estimate energy out because my NEAT varies wildly day to day. I just let my scale show me my trends. I'm on the scale every day and use a…

I think it's beneficial if you can do one of the pressing exercises with dumbbells instead of the barbell. If it's a home gym situation (heavy dumbbells get expensive quick!) adding in some exercises with the bands will fire the stabilizers pretty good. A pec fly movement with a band is a good accessory move to those bench…

I'd consider moving bent over rows up in the rotation when you're fresher and can preserve good form and maybe pick a cable movement to finish the session off. Pull up/ lat pull down makes sense if you're varying the grip. Running every movement to failure, especially in energy deficit, may be less than optimal for…

I go to failure with my last movement every time I work out. I usually feel fine the next day.

New here and haven't read every comment, but... both/ neither As a trainer I find that non exercise activity thermogenesis (neat) is the first and best place to make adjustments. If my client sits at home and does a little shopping online they might sit with a coffee and a snack and spend an hour browsing online...maybe…

It's about getting close to failure at the end of the set. How you feel the day after is pretty irrelevant.

Your post script kind of leans into the idea that you're not feeling challenged. I'd do a season of progressive overload strength training without the interval pace. A 3 day split instead of full body every day might be refreshing and hitting closer to failure is a different kind of challenge for you.

Hey, Cap. How was week one? Adding muscle is a very slow process, but a very simple formula. Stimulation+food+recovery= strength adaptation+hypertrophy (muscle growth). If you don't train near the limits of what your body can do it has no reason to add more capacity and that level of stimulation is never comfortable. You…