Jesung Member

For the DLs, take in a deep breath and tighten your entire core before you pull while keeping your chest up. Also, don't just drop the weights... You don't spend nearly enough time to get your feet & grip positioned back in place correctly so it'll be better if you control it going down. For your squats, you want to keep…

Are you complaining that your body is capable of recovering between sets? Up the weight or rest less.

negatives, bands, assistance chin ups all work well Try doing sets of 5 instead of 10 for better strength gains

Not a bad guide but you should emphasize progressive overload more

Because free weights and compound exercises build functional strength. When do you ever see someone doing a strict bicep curl in a competitive sport while keeping the rest of their body inert?

haha

I'm currently in Toronto for co-op but I study at U of Waterloo :)

When I was bulking, I was eating an average of 3.5k calories a day. It wasn't too hard, just eat a whole pizza every day haha

only way to lower bf % is to maintain/increase muscle mass while you lose fat You maintain/increase muscle mass by progressive overload strength training

Pretty sure I'm not 9.7% bf (I wish) lol

heavy: weight that you don't know if you can make all the reps light: weight that you can do while watching TV low rep: 1-5 high rep: 8-12 endurance: 12+ The whole point of lifting heavy for low reps (e.g. 3 sets of 5 at maximal effort) is that you get stronger faster than if you were lifting for high reps or lifting…

bench press with barbell, not smith machine

resistance training with progressively heavier weights 3 times a week 1 hour a day If you want to lose weight and look good but have very little time, weight training is the best way to do it. Look into Starting Strength or New Rules of Lifting for Women (I don't like it but a lot of people on MFP seem to)

RICE it (rest, ice, compression, elevation) and move around once you can tolerate the pain, get some blood flowing.

Stronglifts is a great program for beginners. I have terribly recovery so I found it pretty hard once I was past the novice stage. I definitely recommend switching to power cleans. I used to do weighted chin-ups but started getting crazy headaches at 45+lbs so I had to switch to PCs and I'm glad I made the switch. They're…

I wish I had one so I could do weighted pistol squats a bit easier. Dumbbells get kind of hard to hold on to if it's 50+lb each side

All I do is squats, deadlifts, bench press, power clean, overhead press, and chin-ups.

Yes, females produce significantly less testosterone than men so it is more difficult to build up muscle... Not to mention that she's on a calorie deficit.

That's going to be hard especially since you're a girl. What you can do is do heavy compound lifts (e.g. barbell squats, deadlifts, bench press) 3 times a week and it will help your body preserve what muscle you have right now so you'll have something to show when you do lose the fat :)

Eat dinner later?

If you don't like it, just take fish oil

No, I enjoy getting stronger so I never work out two consecutive days

Probably http://www.youtube.com/watch?v=VDvr08sCPOc and http://www.youtube.com/watch?v=wRM0cAqAY9c Need to get fired up to put in 100% effort on my lifts

Get the blood flowing into the areas that are sore, eat well, and sleep well. You might consider eating a bit more (at your BMR) to help your body recover temporarily.

I'm sure you have and I'm sure your form was and still is fine and that's why you're still lifting.

You do realize he's squatted more than 3 plates in competition right? This is my way of finding good information from the sea of bad ones out there. As far as I'm concerned, the guy in the video did nothing to convince me that he knows what he's doing.

Fitocracy is good assuming you're looking for something to just log your workouts instead of giving you a template http://ftcy.co/rwWEbG

Sure, if you're a powerlifter that may be the case but you're completely missing my point. I never said knees should always go past your toes for every person for every variation of the squat.

Breaking parallel means that the crease in your hips goes below your knees. I'm not sure I understand what you wrote in that first sentence. Knees behind toes is a bad cue because some people take it literally. If you're doing the important things right, your knees may or may not go past your toes depending on the width of…

Yes, that's how beginners learn at the start, to get comfortable with the lift. Once you get past the beginner stages, you learn by lifting close to your max where flaws in your technique start to show and you can improve by working on those weaknesses. I've never seen a guy who has never lifted heavy in his life and has…