Chieflrg Member

Recommendations would be based off your training history, equipment availability, what you define as strength to you legs. In other words what do you want to be stronger at? Performing a 1rm on the platform, carrying heavy loads, running 10ks, etc...

Depends what you consider low body fat. I'm usually 16-18 with abs peaking out. I have more muscle mass than most kids in their 20-30s. I rarely ever watch my calorie intake as my weight is consistent. Poop for me has to do with my hydration and protien intake. My libido is top shelf and always been. Why? Idk. I've trained…

I would ask your doctor and/or surgeon at the very least why they prefer you not to use free weights along with any citations they use to advise that. It may or may not open the door to your question since they know exactly what yoyr dealing with. Of course there are ways to resistance train other than free weights, but…

Pretty common for middle aged lifters when adding both frequency and intensity. Sounds like you are practicing self efficacy which doctors prefer instead of unnecessary visits and know when we are changing routines be it frequency, intensity, volume, etc...we expect some degree of feedback from the body. Some things to…

Unless you experienced trauma....I would lower the intensity and/or volume. If you felt so ething "pop" then surely go to the doctor or if you feel you need to. Otherwise practice self efficacy and perhaps the following info below might be useful. What you are describing is pretty common for someone who isn't practicing…

As a power lifter I gravitate towards LISS on average 300 minutes per week and add 60min or more of moderate intensity. I try to keep cardio down to RPE6 but will jump to RPE8 on the moderate days to increase my work compacity for my sport and general fitness.

Dave overall very nice set. There are some minor adjustment we can do. I would work only one at a time in the order posted from warm ups on. Reminder you are doing nothing inherently wrong we're just are trying to set things to help you long term. 1. Start with knees locked or quads/glutes flexed...both are the same…

That is done with strengthening and hypertrophy primarily. Also a stable shoe without cushion.

Not particularly good for deads unless you want to resole.

Wrestling shoes, indoor soccer shoes, vans, chucks all are good options for deads and squats. We want good arch support.

Hi Dave. I was having difficulty viewing you vid submission though I found a work around. I'll write a review later on and post 😊.

I didnt switch shoes per saw other than the normal wear. I paid more attention to my load management of running/cycling/baseball(catching), powerlifting and over a few months it went away. The K-tape gave some temporary relieve but I would never say it "helped" me recover other than it allowed me to continue with less pain…

I wouldn't be overly concerned about that as it is nothing exaggerated and would simply concentrate on getting sufficient volume at appropriate intensity with progress towards your goals. We expect some abdominal work in just about every lift known and when people attempt to major in the minors they might lose focus at the…

Ty for your training history and video. Nothing looks concerning with your performance or technique. I will say your thoughts of certain movements being "risky" is something I want to bring up. A movement is not inherently dangerous by itself. Unfortunately many sources in the fitness community will state or post things…

Current recommendations are 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. I wouldn't be concerned about muscle loss if you are resistance training as you state unless you were training high endurance like a marathon with a…

I might point towards your tredmill activity in relation to your load management. Current guidelines is to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. What is moderate or vigerous to you as a individual Will be…

I can. Some feedback of your training history would be helpful as well.

Nothing wrong with 3-7 days a week depending on your schedule. Do you "need" 4 days per week? More than likely not yet especially if you came off a LP type program. What programming are you coming off of that is 3 a week?

Eat in a caloric deficit of about 500 calories. Resistance train 2-3 x per week is reasonable. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Finding what you enjoy will help emwnsely with adhearance. I would hope…

I encourage you to read the first post as "Form" is not capable of being defined universally therefore it doesn't exist. I can critique your technique though if you are talking of a max effort, we certainly expect break down of technique and therefore break down more than likely will show that not necessarily need to be…

I understand what you mean 😉. If you want to gain muscle as you have stated, you will need more useful stress than resistance bands within a well written program. You are correct to want to manage the load of stress your body will accumulate not just over one session but combinations of sessions. So it's not the weight…

*impossible :wink:

There us useful stress and un-useful stress. To achieve a strength and/or hypertrophy response... We must achieve adequate useful stress to our muscles.

Impossible to say without knowing your training history and programming. How do you regulate your load management?

What equipment do you have access to?

First off congrats on losing weight. It is always encouraged to resistance train for strength. Hypertrophy and Strength gains are beneficial not a risk or unsafe. We just need appropriate stimulus which if you are untrained any resistance training if novel can produce a strength adaptation...even riding a bike is useful.…

Not a fan. I would recommend finding a good experienced trainer that can tailor make a program to your goals. If that isn't a option as of now I would go with something along the bridge or my default programming that incorporates auto regulation and proper load management.

I would take a strength training class unless that is the only thing you would adhere to. A trainer isn't needed, but I think the majority of people would benefit far greater from the right one. Unfortunately I don't deem most trainers knowledgeable of doing so but they are out there. I sent you a message.

No it isn't appropriate for someone untrained and certainly isn't "the best" program for said person. Too much volume, no autoregulation, starting intensity is too low for most as far as a working set. That being said if you want to and 5×5 SL is the only program you can see yourself adhearing to then go for it. There is…

The "form" is not causing pain. That is a myth. It almost always a combination of the dosing of the intensity(weight) by volume(rep × sets). Put the right weight on the bar and use useful cues that work for you and good things happen. "Form" is expected to break down as we are either closer to our 1rm or fatigue is high.…