Chieflrg Member

This is often the problem...that and they don't know the current evidence. My doctor years ago advicved me to stop lifting unless they were pink dumbbells. That put me in a wheelchair until I started lifting again. I'm really surprises a doctor would be so vague regardless...100lbs without context how the intensity is…

Some woman can experience orgasms during certain movements of resistance training as well as men might become aroused with certain stimulus. This isn't unheard of and individualized for many variables. Also in before lockdown because of human reactions isn't deemed appropriate to talk about.

You can but SL is a program used for someone who hasn't lifted before and beyond the first 5-6 months isn't useful for anything but grinding and spinning wheels. Not to mention zero load management which increases injury risk. I would seek a program that has auto regulation and proper load management for the equipment you…

Im sorry you are experiencing a set back. What were you dx'd with? What programs did you run prior to your setback & did they include proper load management? High reps or low reps would be determined by your dosage if stress. Neither is "safer" without context of external load of stress. 40% 1rm for what exertion...1-30…

Anything anti-inflammatory is literally a blocker towards MPS. Hence why besides the obvious, ibuprofen isn't especially recommended for those who train. Inflammation from useful stress(resistance training) is that...very useful. Without it MPS is very difficult. There are a lot of factors as we grow towards advanced age…

I'm not a huge fan of any programs you mentioned but honestly it doesn't matter which one you pick if you haven't lifted as you say. Pick one the appeases you and you have the equipment available and run it. You will respond rather sensitive to new stimulus regardless of which program. One piece of advice I would surely…

Are you able to join a gym with more equipment available? How are you measuring your current stimulus for the lifts? *Adding or removing exercises depends on the answers you give.

My opinion is it is very extremely suboptimal to change lifts every week. The idea is to develop an adaptation(as you touched on) which you can't do with only one exposure every now and again. Example Crossfit is not considered a strength building programming because of the randomness. In fact all the elite athletes that…

1. A exercise class doesn't build strength, it's more of endurance training. We might see some brief initial improvements, but nothing of what the OP has stated is her goals. 2. The OP goal is hypertrophy, not strength which a class is again a poor choice with the info we have.

Hi Mike. I wouldn't bother asking if they are certified. If you are going to a commercial gym, the gym requires whatever certification level to hire you. They will be certified regardless. Though it really doesn't matter. One really isn't substantially better than the other and the info to obtain a certification is…

No. Unfortunately this is a common misconception. A certification is only to get you a job at a commercial gym and nothing else. It's really easy and cheap to get and the information needed to obtain one. The information needed does not follow current evidence and is obsolete and literally garbage. The majority of all…

1. I see. 2. If you can't elaborate on #1, it's kind of pointless to explain what I mean. 3. It means linear progression if "okay" for a novel lifter but only for a very short time. Linear programs expect you to add weight every session because the ability to drive a adaptation is achieved every session. Eventually grind…

Yes the "fear" is even there for people that aren't experiencing this. That is why it's ideal to keep you performing a ROM with a intensity you can handle confidently for a exercise you can perform the task at hand. With goal of improving over time hopefully...right? Yes the pain you describe was very similar to one of my…

I have a autoimmune disease that attacks my joints, tendons, and organs with chronic pain 24/7. I walk with a cane at times and also professional train others of all types of issues that are challenging. I can't comment on the program you are about to use, but if you haven't trained in months I expect any program to…

I ask why you can't find a third day first? Can you do 2 full days and 2 half days? Can you work out at home? You could Deadlift/Bench/Squat at gym and do a Row/Pull up/Press at home when needed. I would just utilize proper load management instead of following a linear progression. You might have to use a variation of…

Without knowing how you respond to training there isn't a definitive answer. With adequate stimulus, recovery, and protein/leucine consumption you are in the ball park as far as exercise selection is concerned. Since you are somewhat novel to training one doesn't need a grand selection of movements at this point. My…

There really isn't any "high" protein per sae when we compare calories per serving. There is a couple protein powders(Pea isolate source being the highest I believe) that include sufficient Leucine that are vegetarian that would be in the area of "high". Tufu & Legume are the two sources in the "food category" that carry a…

Agreed a decent start here.

Just like anything in life. If you want to get better at something, do more of it. This doesn't mean force progress, but being mindful of your goal over time in the long term as well. The feeling of "tight" might be have to do with your frequency and intensity of stretching in relation to your resistance training as well.…

Hard to say without knowing your train history & load management. More info is needed as soreness and pain is way more complicated than what is generally thought.

I would first look at your programming and load management. From my experience it more than likely has to do with either to high of intensity for your rep scheme, too much volume for your current adaptations, or your load management on the recovery side is off.

If you ran SL for almost a year and plan to eat in caloric deficit. I would run a hypertrophy program that utilizes auto regulation that mirrors just above your current volume which includes the equipment you have available.

If you are in fear if using fat, this might not be the time to bulk for you. Also I respectfully disagree with @newzane15 assuming that you will respond robustly to leg extentions which is one of the least useful exercises for the legs. Also saying squats is excellent for glutes is extremely misleading. Maybe if you are…

I wouldn't intermix programs. It's just not necessary. If you gain on squats in one program, you will gain on others if it is dosed appropriately. Mixing two programs without consideration of it effects your load management isn't a wise decision. I would just move onto more advanced programming leaning towards auto…

Resistance train & sprinkle in some LISS cardio using proper load management. 1. It will help with the drained energy feeling if you dose it correctly. 2. It will retain muscle as you lose body weight which is very important. 3. It will build strength through adaptations which is very important especially for knees/back.…

Sounds reasonable.

Where ever you read that flat bench or any lift for that matter is more inherently less safe than another lift, I would advice not to read that source again. There is zero evidence of that being true. Also "heavy" is subjective to the individual. My 600lbs is the same "heavy" as another person's 1000lbs or another's 55lbs…

*Adding as my phone didn't give my full response. If you are losing weight, you are in fact losing some body fat. We know a caloric deficit will result in a weight loss. What percentage of that weight loss is body fat though? Well there are variables such as... Are you resistance training? Are you getting sufficient rest?…

To answer your initial question 10 flights a lot for someone who doesn't do 10 flights within your current load management that allows for recovery. If it is part of your job you will adapt as long as you don't start from nothing to 10 flights per day. You haven't given enough information to determine that. If your goal is…

If you are losing weight, you are losing some body fat.