Gunsentry Member

If you are lifting heavy you will not lose muscle doing cardio on your off days, cardio on off days is conditioning. Fat loss is done in the kitchen. If you want to build muscle you need to be on a calorie surplus to feed the growth. So to answer your question: Lift heavy 3x per week will maintain your muscle mass. However…

Elliptical trainers are excellent low impact machines, I used one for loose majority of my weight last year. Start off on the low setting and do as much workout as you can, next session try and beat your time and repeat each session till you can do your target session time (say 45mins). Once you reach your 45 mins move…

Take a deload and do a form check. If your still not progressing in good form after the deload and the issues remain may be time again to change to 1x5 SL or switch to an intermediate program. MadCow or 5/3/1. 300lbs is not bad squatting for reps btw that's a respectable amount of weight to shift.

Drop the reps until you can do all the sets you need, then once you can complete your reps\sets increase the weight and start again. e.g. 3x10 3x11 and 3x12 Increase weight 3x10 , 3x11, 3x12 you get the idea build up incrementally and you will progress.

Volume and capacity are also distinguished in capacity management, where capacity is defined as volume over a specified time period. However in this context the term volume may be more loosely interpreted to mean quantity.

High in respect that you increase weight each session. That is 6Kg per week.

hmmm.. Never wear gloves in gym as I can never find a purse to go with them... :P

Add in some HIIT cardio on your non lifting days then I would recalculate your calorie requirements to eat sufficient to feed your muscles and maintain your strength progress. HIIT is a good way to burn of calories in a short time frame as you can get a great benefit from doing 20mins of HIIT compared to long duration of…

Do 5 sets of 5 as 3 sets 8 will get very hard quickly as the weight goes up. Then switch to 3x5 as you get even heavier. Add 5lbs to bar each session. Love Squats - I started on empty bar and now up to 255lbs for 3x5 this week hope to hit my target of 265lbs before new year.

Looks good - high rep range for hypertrophy. Might not need the calf raises and abbs as you got them coved with Squats and Deadlifts. The routine is similar to Strong Lifts 5x5 but with accessory work added. Increase your weights weekly\monthly to see gains and eat accordingly to fuel the growth.

Weight loss is down to diet, check your calorie intake, you need to be in deficit. You say you are in deficit but take a close look at what you are eating probably hidden calories somewhere. If you want to gain muscle mass you will need to eat 300-500 calories over maintenance to fuel muscle growth as well as lift…

1.5 - 2lb is harder and easier to fall off the wagon as you might get hungry and irritated for the first few weeks and energy levels might get to low. 1lb a week is good for most folks and will allow you to function normally at work. Thats my experience any way.

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I never wear gloves in the gym as I cant find a purse to go with them... :P

To clarify the hamstring involvement during the high bar: the descent occurs, the knees flex acutely at the bottom in the hole, the ascent begins with zero hamstring tension due to knee flexion, as the knee angle opens the hamstrings can receive tension, and there is hamstring tension during the ascent. Note that this…

The low bar position changes the centre of gravity and you need to engage your posterior chain fully (hamstrings are engaged more that quads) to get out the hole (bottom of squat). High bar the quads are the dominant muscle group driving the squat up. Both bar position engage all the muscles but the low position the…

Might want to look at Strong Lifts to Starting Strength routines for more structure and add in assistance work each session. As all the lifts you have listed are included in the programmes. Or if you are more advanced you could look at MadCow for more volume.

Toning exercises are physical exercises that are used with the aim of developing a physique with a large emphasis on musculature. In this context, the term toned implies leanness in the body (low levels of body fat), noticeable muscle definition and shape, but not significant muscle size ("bulk"). So what you want is to…

Spinning.

He dose a excellent job of teaching low bar squats. High bar squats are not what he teaches....

Try separating your weight lifting and Cardio days. e.g Mon Wed Fri Cardio Tue Thur Sat Weights Sun Rest day. This will give your muscle groups time to rest and heal. However going all out all the time will have you over trained and not being able to recover which will lead to slow progression and probably injury. Decide…

WW point system is a revamped way for counting calories by allowing you to eat the correct amount of calories and combination of macro nutrients. You can do your own calorie counting on this site and figure out your macros for balanced meals. WW dose this for you and recommends the foods to eat hence the requirement for…

Deadlifts are whole body exercise. You work up to your heavy set with lighter weight and do one set of five reps (1x5) at your working weight and increase next session. Once you get heavy 1x5 is all you will want to do and you will feel drained. Here is how:- http://startingstrength.wikia.com/wiki/Deadlift_Videos

Try changeling bar position. High bar engages the quads and glutes. Low bar engages glutes and hamstrings (posterior chain). You will need to change form for the different positions. Else you can work your hamstrings on a machine. hamstrings connect to your lower butt and that's what you want to exercise...

There is your answer! To increase strength you need to progressively overload your muscles weekly or monthly else there is no reason for them to change. You also need to fuel the growth with sufficient nutrition of you want mass gains. Increase your weight weekly\monthly by 5lbs or increase the Reps if the weight is to…

As you gain lean mass (muscle) the BMI scale is not a good measurement as it mainly takes hight weight ration into account. If your main concern is body fat then get a pair of skin callipers and take measurements weekly and record. You could start a weight\ strength training programme to give yourself another challenge.

Fat is lost by diet exercise only speeds up your metabolic rate and improves general health. So check your diet and hope the fat decides to come off where you want it to as spot reduction is not possible it comes off where it wants.

Do Squats or better still go for the whole 5x5 strength training.

Bench in the Power Rack if you go it, just lower the safety pins to chest hight and you bail on them if needed. So you can squat, press and bench in the rack. :D Save you waiting on the bench press benches.

You could if your diet, supplements and training routine are 100%. Other wise loosing fat requires a calorie deficit while muscle building requires a surplus (and progressive overload of muscle tissue via weight training programme). That's why most body builders either bulk (gain weight and build muscle tissue - they bulk…