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My rectum and a few feet of my colon was removed & no issues gaining weight when my goal is to. One just needs to adjust their caloric intake relative to the individual. If you are not gaining weight over a reasonable time, then increase you intake slightly until you see a reflection of change with consistency. I don't use…
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Not knowing your programming or response there isn't a solid advice other than utilizing appropriate intensities with sufficient volume within well written programming hopefully with auto regulation is the scientific and proven way to lower injury risk. If you are experiencing some sort of back tweak, I certainly would…
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Best way is very nuanced. I literally have done over 100 different ways to deminish stress over the years. The best for you will depend on your goals and training history. I as a powerlifter prefer to program washouts when I'm far from competing and high intensity deloads when within a few months of a comp. I'm not a big…
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Hi, I wouldn't hold much water in the notion of the idea of anterior tilt is any issue especially by a visual review of internet strangers. I would look at your load management since or just before October. Did you start resistance training or something physically novel just before that time period until now? You state…
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I see your point of view but you stated "We women don't get muscles overnight". This wording can alley interpretation that women respond differently then men under the same conditions. If I read "lifters don't grow muscles overnight", I hazard it would translate better for all that are exposed to this topic respectfully.
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Resistance training will help you maintain the muscle you have while you lose weight through a caloric deficit. Increasing the weight as you go, is considered strength training and/or improved technique and can be had in a caloric deficit under intelligent programming and the right conditions. I would suggest something…
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It's a misconception that women experience hypertrophy responses at a lesser rate then men. Evidence suggests that women experience hypertrophy at the exact same rate percentage wise as men under the same conditions. Men having more muscle mass to start with is the major difference when speaking of hypertrophy and will…
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Train using proper load management with auto regulation. Find a meet/fed that fancies your availability and sign up. Much like what you are doing here, seek people with experience. I personally coach alot of lifters who are novel and beyond to powerlifting. It can be very intimidating for some, but it usually is very…
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There is nothing that prevents injury. According to current data, injuries happen on average for powerlifters 1-2 per year, yet injury is not defined so even that data is vague. One thing is certain according to well established evidence is we can lower injury risk by utilizing proper load management. Again this isn't…
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Toning is a buzz word that really has no definition and was used as marketing to sell products One cannot perform a certain lift to spot reduce fat. Fat is lost by being in a caloric deficit and nothing else. That doesn't mean one shouldn't resistance train, quite the opposite. One should resistance train at your current…
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Hi There is no such thing as lean muscle. Muscle is muscle. There are studies that suggest that one can gain muscle while losing fat if you are untrained or very obese. The amount of muscle is nothing substantial nor does the studies I've read suggest it is a long period of time. That being said, training is training and…
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It doesn't matter as long as you are consistent with your entry for the one you choose. I personally program the weight of one dumbbell for my lifters so it's less math and confusion for my lifters.
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Hi Its a bit difficult to give you different lifts to perform when you aren't disclosing your current lift selection, rep scheme, and frequency. It's not a certain lift that will get you to your goal of one pull up, it's proper programming of strength overtime with appropriate intensities with a sprinkle some specificity…
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There isn't a definitive answer with the information you have given as far as volume (reps x sets) needed for you as a individual. This a nuanced answer to say the least. Volume will be dependent on if you are untrained or not and certainly more info of your recent lifting history for how sensitive you are to elicit your…
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5g daily. Timing doesn't matter other than compliance. Use pure monohydrate in powder form for best results.
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The answer lies on your programming, equipment needed, hour(s) available, adherance, etc...you can always try both and see if you have a preference or use both in some cases.
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Without knowing your programming, response, goals...there is not a clear answer to this. I will say I have utilized over 50 different ways to destress, desensitize, reset, washout, etc...my clients and myself. It isn't that difficult but I would keep in mind what your short and long term goals are and program accordingly.…
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As a coach/trainer I would certainly expect it. You cut your volume, frequency, and dosage in half or more. Your body is no longer adapted to a certain stress dosage of running.
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By implementing more advanced resistance training than you've adapted to would be the start. Almost every person that is stalled in progress are not following a progressive overload over time. Meaning they are applying the same dosage of stimulus of stress. The body won't adapt only maintain whatever response you are…
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It more than likely isn't a huge deal. Just remember that the body adapts to a certain load of stress & when we apply possibly more than it has adapted to, sometimes it will react. So if you need to go off program and skip a rest day it is reasonable to lower the stress of that early day. If you enjoy stretching that is…
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So running a cookie cutter program has some slight advantages. You just run it, see progress consistently for a period of time, and enjoy. The cons are usually the volume/dosage stays the same and there are no desensitizing to the stress because lift selection, volume, intensities become stale to the body. Also running a…
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Sensitivity to certain types, ingredients, & frequency of protein supplementation is not uncommon. I would first look on how frequent you are consuming the shakes and go from there. Most of my clients I advice to take two maximum a day.
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Sounds like you would get the best answer from talking to your coach.
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I would practice proper load management of stress you plan on applying to your CNS & body. If untrained it doesn't take much stimulus to elicit a response for your goals, so no need to dose great amounts of stimulus for the sake of thinking you have to. Allow yourself to adapt over time and then re-access.
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1. Are you competing? If not why are you concerned specifically about 1RM? 2. If you haven't seen progress for "months" or "years", it is more than certain your programming, not diet. I can't go into great detail without knowing more data on you specifically, but I assure you this is extremely common with the majority of…
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If you are untrained, then you will be sensitive to any resistance training. No need to look for a hypertrophy specific program unless that is something that you feel you would enjoy and adhere to for a while. Best you could do is find a experienced trainer (preferably one that isn't employed from a commercial gym or base…
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Depends on your goal(s) which is vacant within your post. If your goal is increasing your 10rm DL I would insert that as the first lift or otherwise if you are geared at your 10rm row increasing than that first. For what's it's worth I have never once programmed a row in front of DL or variation just for to elicit a…
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I'm glad to hear that you are trying to plan out some of your goals for adherence. I really hope you find something you enjoy for all the benefits. Maybe you can tell what is your goal for weight loss along what you like to do. Is your goal to run? Does resistance training at home interest you? Can you give an example of…
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I see. Do you still have restrictions on all upright loaded movements or just squats and deadlifts? Meaning could I load you with lighter dumbbells? Or are you on just body weight restrictions? Also have you talked to them at all about a hip belt squat that doesn't load the spinal column as a barbell squat or deadlift? Is…
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Before any suggestions we need more info. What is clinically wrong with your back and/or trauma did you suffer? What/who ruled out squats and deadlifts at appropriate intensity and volume for resistance training?
