DvlDwnInGA Member

Warm ups are included in sets. You do 2 warm up sets on the big lifts, Bench press, Squats, and Bent Rows, then you do 2 work sets. On the other lifts you do 2 work sets. I have never counted how many times I change plates, that is just extra lifting that I count as "working out" :)

Agreed, my knees are shot from playing BB and motorcycle wrecks, squatting 3 days a week just did not work for me. I wanted to add the deadlifts because I like the lift and I missed not doing them. The program the way it is written works just fine when followed to the letter and the SLDL that is advised works the posterior…

I will second Allpro's routine. I am on cycle 6, and have definitely seen results. It has a different rep scheme and the weight comes on slower than the Stronglifts. rep ranges are 8-12 run on 5 week cycles. Only thing missing is the deadlifts on this routine and I substitute medium day squats for a deadlift day so I still…

Get yourself a foam roller if you don't already have one. Roll them out, and believe it or not the exercise that caused them can help to get rid of them as well. I used to get DOMs from squats all the time, I upped frequency and typically don't get them much anymore with exception in my hammies a little bit, but when I did…

BPI has a buy one get one half off right now over on bb.com. The cookies and cream is excellent. I pretty much buy all my protein that way, whoever has the sale gets my business. BPI I will say tastes and mixes better than Optimum Nutrition.

Scooby has a pretty good video on youtube on pull up progression. It is basically a step by step guide to getting your first pullup. Google it, give it a watch.

Google Fierce 5 routine, Starting Strength, Stronglifts 5x5, these are all good routines for adding strength and size for beginners and will stress compound movements as the base of their programming. Lift the big compound movements, and get enough sleep every night and make sure you are eating enough to support adding…

If you have room I would think that a bench/cage, barbell, some plats and some dumb bells would give you a lot more options for workouts. I did have a bowflex, used it maybe 5 times, sold it on craigslist. That is not to say it is worthless, I just did not like mine.

Stationary bike, elliptical would still have you standing and putting weight on your feet. Diet and bike it out.

It really depends on your goals, but you are after progressive overload to train to build/hold on to muscle. If you are dieting the goal is to keep as much muscle while you lose fat. You do this by progressively lifting heavier weights or more reps. The routine I am on has me working in the 8-12 for compounds, and I work…

Your math is right, that is some serious volume. Don't know why you would need that much, but to each their own. GVT only has 100 reps across an exercise, this has 3 times that. Why do you need that many reps? You must be in the gym for 3 to 4 hour sessions. Unless you only do one exercise per session.

Perfect time to go to the gym is a time that fits into your schedule where you will continue to go.

Rehbands here as well. They will definitely keep the knees warm. Mine are usually soaked with sweat by the time I get done with 4 sets of squats.

If protein is your biggest struggle, grab some protein powder. Most of your decent protein powders will come in at 120 to 130 calories per scoop and will provide 24 to 25 grams of protein. Mix it in with some plain greek yogurt. Or put it in a shaker and drink with some milk. I also like to eat pre cooked chicken as a…

What macros are you missing on? My protein sources are made up with chicken, pork, lean ground turkey, greek yogurt, cottage cheese, and if I am still short I will supplement with Whey Protein Powder. Fats are usually made up with avocado, peanut butter, coconut oil, low calorie low sodium cheese like swiss, whole milk,…

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This is why I would never own a scale that tells me anything more than my body weight. It would drive me insane. Eat right, lift heavy, repeat, you will reap the benefits.

Drink a glass of concrete and harden up. No one there cares why you are there, what you are doing, or how you are doing it. Put your headphones in and go to work. If you have a question about how to use a machine or are unsure about an exercise ask the people that are wearing the staff shirts. Look up exercises on youtube…

Not eating enough affects your ability to not gain muscle or bulk up. Conversely if you are doing cardio and putting yourself deeper into a deficit and not eating enough, then yes it would affect your ability to properly bulk up.

Now.

Hanging Leg Raises, dragon flags, muscle ups, honestly people repping wide grip pull ups are pretty impressive as well.

Heavy is what heavy is to you. Some people can pick up things that weigh a hundred pounds and it is light, some people think that is to heavy and won't be able to move it at all. Don't compare yourself to other people. Lift what you can and progressively lift more.

Soreness is not an indicator of a good work out. If I were you though I would try to find a program that was designed by a professional. It is fine if you want to start with the machines so that you get your muscles accustomed to working and pushing weights again, and just getting your confidence up with going back to the…

My routine had me squatting 3 times a week. It was too much for my beat up knees, twice a week now and I still do legs on the other day I was supposed to do squats. I with JoRocka on the squat days, Monday and Friday here.

There are literally tons of things you can add it to. Make pancakes with it, add a little water to it and turn it into a sludge that you put in oats, make smoothies with it, put it in cakes for deserts, waffles, cookies, all kinds of things to do with protein powder. I am boring though, I just add some water to it and…

http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html Give this a try. Don't get caught up in the supplements that are offered, but this will give you an idea of some of the lifts, terminology, etc.

Power cages, large free weight area, clean bathrooms, sauna is a nice touch. A place that is well maintained and is clean. And of course location. I tend to stay away from small gyms, I have been a member of 3 different ones that were there one day and gone the next. Literally, go in on a Wednesday and the doors are locked…

If you want to lose weight, eat in a deficit. If you want lose weight and hold on to as much muscle mass as possible while eating in a deficit, lift heavy stuff and hit your macros. If you want to add muscle, you are going to have to eat to get it and except the fact that some fat will come with it. Can you look like you…

Mayo replaced it with mustard. Ranch dressing has been replaced with low calorie balsamic variations. Coke has been replaced with coke zero, and I actually like it as much as the original now.

Foam roller.