0OneTwo3 Member

for general training purposes it doesn't really matter that much. if she had a bar on her back and were in a powerlifting comp. it would be an incomplete squat...

Stronglifts 5x5 is an interesting Choice for someone recovering from a lower back injury. Most people in your situation seem to switch to Machines where they have there back supported at all times. This will let the stabilizing Musculature of the back go weak though. So i do think you're on the right track. 5x5 or 3x8…

i would so flag that rep. depth is just an inch short of being legal...

i usually limit myself to 1-2 scoops a day (thats 12%-25%)

that was a response to OP and not dircted at GeorgiGirl88. i did get what was meant there. i just wanted to point out that "tons of" squats are not necessarily triggering more growth. high reps low intensity doesn't offer the right stimulus for hypertrophy. thats why i recommended weights and bodybuilding rep-ranges

why all the focus on squats? its a correct answer but just one exercise. no one is even mentioning deadlifts (which train the glutes at least as well as squats.) and what about romanian deads and good-mornings and kettlebell swings etc.? Bodyweight squats won't trigger much growth btw. I recommend Weighted exercises in a…

Most likely the Bar is resting on your arms/hands instead of the back. the arms are not supposed to apply any pressure just to stabilize the bar, so make sure to keep wrists and elbows behind the bar. if i'm right readjusting bar-positioning will help with the pain. here is a good Instructional video on low-bar squat…

No. You are aiming for a very low BF%. Your body wants to hold on to that fat so when it needs energy(which will happen a lot at such a high deficit) it will take only so much from your limited fat stores and break down muscle for the rest.

The BMR you get here is an ESTIMATE. It is about right for most people though. In addition to that your BMR can change. During a prolonged or to harsh diet it will go down. And if you want some more notes: with a deficit of 1000kcal or 40!!% you will loose some muscle if you are not obese (which you are obviously not.) its…

Give yourself some time to get accustomed to the movements before doing 5/3/1. I did Starting Strength for a few weeks for that reason.

General consensus seems to be right. Mobility work today def. revealed hip tightness/mobility issues. i will work on that and better awareness.

Alright. Thanks Again.

@PureAdamic olympic weightlifting shoes? the ones with the heels? that elastic band thing sound like a really good idea.

I'm certain that my stance is fine. I did not consider it being a hip-mobility issue. i will def. add more mobility work and maybe stay away from low reps and high effort for a while to see if i can get this fixed. thx guys.

wait, did i get this right: you are thinking about doing 2 of the main 5-3-1 lifts on the same day to increase frequency? Don't! -> nervous-system overkill!

Oh yes, hitting new PR's is the thing i miss the most during a cut.

Count them. They are not "free".

http://www.youtube.com/watch?v=P2asIbbS9aQ

using "If it fits your macros". works extremely well.

hey, fellow gamer! edit: very impressive weight loss btw.

you got some great advice already here. docmahi's workout would be a good way to go. i would just like to ad that you should always try to eat as much as you can while still loosing fat. if you starve yourself your metabolism will slow down and you will stop loosing fat and might start loosing muscle. i suggest you find…

If you want to get stronger you could try following a program designed for strength gains. something like "starting strength" by mark rippetoe or something similar would be great for a beginner. you would need a barbell for that though and someone to check your form on the lifts.