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It's normally more than you can strict OHP and you use a dip and leg drive to start the bar moving. Then you finish the movement with a press (this is different from a jerk, where you do a second dip to lock out the arms and get the bar locked out overhead without pressing) It has an element of timing to it, because if you…
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Yeah, sounds solid to me.
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Uhmm... D-bag? Bit strong, isn't it?
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If you chose to front squat exclusively (and if you're not a PL, you could) then you could get plenty strong. Balance it out with decent posterior chain work and I don't see a problem. No one (unless it is part of their sport) needs to do any lift.
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Top core moves? Chin ups, ab wheel/barbell rollouts, front squats/goblet squats/dbl kb front squats (basically any anteriorly loaded squat) There's a bunch others, but these can be progressively loaded and give more bang for your training buck than most other "targetted" work.
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That's because the algorithm in your Polar that determines your calorie burn is using the assumption that you heart rate is elevated because of steady-state activity. Therefore it miscalculates your burn. These things are fine for steady-state aerobic activities. Non aerobic activities such as strength training, HIIT,…
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All Pro's SBR is a great full body beginners routine with pretty short inter-set rest periods - means it's pretty quick to get through a session (especially on the medium and light days). Can't recommend it highly enough.
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If you already have some level of exercise experience and have built decent connective tissue and muscle firing patterns and are injury-free (and non-injury prone)? Sure, it can be great for increasing V02Max. If you have a history of injury. Bad form. Aren't sufficiently fit enough to actually achieve the H in HIIT. Don't…
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The push press is the king of upper body push exercises IMHO. 1) It's full body, 2) It has an explosive/power component 3) It can be heavily loaded but still allows for scapulohumeral rhythm. 4) If you want mass, ask Pendlay about it. If you're looking for something pull orientated, then there's a tonne of good choices.…
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To add to the above: it's easier if you plan the day out beforehand so you know what you need to eat and how to space it out (including room for inter-meal snacks). If you wing it then you may be guided by your appetite - which can be unreliable and make you undereat. If you know what you have to eat, then it's just a case…
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I don't mean they're all faked. I mean some are fake. Some are from people who are genetic outliers. Some are from young men who are basically hormone factories and can smash on mass quickly by smashing down a bunch of food and training right. Some are from returnees to training who respond quickly, as I mentioned before.…
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Well it's the amount of calories you're getting to sustain your daily activity whilst still losing weight that is important. The leaner you are, the less fat you can mobilise from stores in a day and therefore the less of a deficit you need. The amount of food is not really the issue. You could eat 1/2kg of broccoli in a…
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A week is a long time in politics. A month is a short time in body comp. Give it time, give yourself a break. Don't be so hard on yourself, you're moving in the right direction, after all! Keep it up!
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Hmm, perhaps learning to eat in a pattern that sustainable for the rest of your life might be more successful long-term than gimmicky stuff like this. I mean, you're registered as a user on MFP, why not just use that to sustain a moderate calorie deficit and not have to feel miserable and hungry all the time?
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This^ There's typically more variation with progressive bodyweight routines (since you have to do different moves to create an new kind of mechanical disadvantage to provoke strength gains). So for a beginner a regular push up might be a challenging push variation (or even an incline push up, etc), but for a more advanced…
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These "miracle" before and afters where people transform radically in 90 days are either faked, or they use previously in-shape people who get purposively out of shape - the body can regain muscle pretty quickly in these cases. I'm not saying you won't get the results you desire, I'm telling you you won't do it in a month…
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Check out Brett Contreras' site and books. Glutes hypertrophy is what he's specifically into and programmes for....
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To add: if you're specifically looking for people who are interested in dissecting actual research materials (rather than general programming and technique discussions), then: i) http://www.strengtheory.com/articles/ (in which the beardsmith discusses recent papers that pertain to muscle and strength - highly recommended)…
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It's a beginner's program. So on that front it will be perfect (It's also available as an app, afaik.) It's a progressive routine, so if you follow it diligently it will get you stronger without needing equipment. In the interests of balance, other regularly recommended beginner's bodyweight programmes are Convict…
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If by getting muscular you mean retaining your existing muscle mass and losing fat (known as "cutting"), then a moderate calorie deficit and high protein (1gm/lb of bodyweight) are what you need. If by getting muscular you mean adding to your exist muscle mass (known as "bulking"), you need to eat your maintenance calories…
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If you want to get a handle on some strength training programming ideas, then you can't go wrong with "Practical Programming for Strength Training 3rd Ed" by Rippetoe and Baker. It's a complete rewrite of the earlier work and Rip bought Baker on board for it - the earlier editions are alright, but this version is dynamite.…
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You're a beginner. You should just stick to the programme as written. You won't actually know you've overtrained until stuff happens like: your sleep gets shot, your sex drive tanks, your strength falls off a cliff, you get repetitive nagging injuries, your form deteriorates due to fatigue and something goes snap, etc, etc…
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There's a few that could be shredded down a bit and would look more like girls on the stage. Once you've got the right amount of muscle mass it comes down to bf%. Since CFers are athletes and eat to perform, they often have a higher bf% than stage-ready models (who aren't really eating to perform, they're eating and…
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I see a list of stuff about what you're not willing to do to reach your goals.
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Wash, then go to work.
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You may get away with just hoping Squatting and DLing bring up a weak lower back. Sometimes if you have a weakness somewhere you compensate for it elsewhere, build faulty patterns and still end up with the (relative) weak point. If you want something more targeted, you could also add in stuff like hyperextensions, SLDL,…
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Good routines for beginners with freeweights include: Starting Strength, Stronglifts, NROL, All Pro's SBR, Strong Curves. If you don't have equipment availability (or want to get going on something at home right away), then: Convict Conditioning, YAYOG or startbodyweight.com are places to look. The trick is to pick…
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What if I am? What does it matter?
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To be fair, stuff like getting dressed and be able to pick up my daughter were the main 1st goals. Lifting was a nice second benefit!
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Yeah thanks, I'm still away from my best strength wise, but currently pain free and making improvements. I count it as a win!
