Sam_I_Am77 Member

What accessory lifts do you use specific to supporting your BP? The program sounds straight-forward, just a 4-day split with a focused lift and accompanying accessory work?

I actually use something similar and I use a training max / "working weight". I train 3x/week full-body style. W1: 5x5 @75% of TM W2: 5x4 @80% W3: 5x3 @85% W4: 5x2 @90% W5: 5x1 @95% W6: Work-up to TM, go for PR depending on how the session is going <deload> then increase TM 5 / 10 respectively How long have you been…

I've never tried Bulgarian or Shieko for the purpose of bringing up a lift. I friend of mine worked with the Bulgarian method years ago and I know a few others that have done Shieko (@JoRocka) and had success with it. What does your training method look like now?

A friend of mine had a pair of horses and I'd go with her and help feed them, walk them around the rink, and clean the stalls so I know it's physical activity so I'd have to imagine you're fairly warmed up by the time you're ready to train. Just pay attention to anything that feels tight as you warm-up. If something feels…

I agree with Niner. If you're coming back from doing some physical work you're probably in a decent spot and may not need to do any static or active isolation stretching. The dynamic movements might work very well for you. I also like a couple movements to help get my hips and legs activated how I want. Basically I'll do…

That's where things like ICF and SL are good because basically you start with the bar and add 5 & 10 depending on the lift. I'm not sure what PHUL is but it's probably worth looking into. The problem with some of your better training programs like 5/3/1, Cube, Juggernaut, Conjugate, etc, is you get into the %'s because…

It really depends on the machine. Most of them will have you begin from a very hips flexed position and finish with knees fully extended but hips still flexed to some degree (minimal glute activation). If you want to leg press then you probably want the one that allows for the most hip extension unless you're really just…

I think the argument of hypertrophy training via body-part, full-body, push/pull is kind of a moot point. A well thought-out program using any of those structures can work. Is one better than the other, perhaps, evidence suggests that full-body could be better but changes in total volume could make body-part split better.…

Yeah, you should look into finding a trainer with one of the qualifications I mentioned above; they might be able to help you.

For sure, too much information available in some cases.

Haha, for sure; way more complicated than it needs to be. I've been a member of Jim's site for a few years now, so I guess I am biased to his training principles; but once you understand everything he presents it's really a means of training for life.

Every human can squat but not everybody can squat properly. Go to a gym when other's are squatting and just observe, you'll see your issue is not entirely uncommon. What you're describing can be one of a few possibilities, it's hard to say without seeing you squat in-person. 1. Overactive muscles: Calves, Psoas (hip…

"Noob" gains aren't 100% neurological adapatation as three is some muscle adaptation in there too, there has to be, it's just neurological adapation is the larger part of it early on. I don't know if it's pinned down or not yet scientifically; I've seen 12-weeks in an Exercise Phys book I read but it's not going to be the…

The problem with the Smith is that it's like any other machine in that it's locked into a specific range of motion which may or may not work with how you naturally move. You have to work with the tools you have available, so give it a try and make the most of it.

For sure, SL5x5, ICF, 5/3/1, MC5x5 all get thrown-around a lot. Here's the thing though, they're all proven training programs and in the case of 5/3/1; it's more of a training system that once you understand it you can use it for life. The problem with MFP is that most people here don't really understand program design; if…

She's pretty right on. Make sure to get "Beyond 5/3/1" which would have all of Jim's more current training info.

The guy that created ICF is affiliated with JTS somehow so he's a pretty smart guy when it comes to training. Those hyper extensions when done correctly actually hit your back, glutes, and hamstrings pretty well. You're squatting 3xweek, deadlifting 1 to 2 times depending on how the sequence falls, and the back raises /…

You're right, if you don't like what you're doing then it's hard to get motivated to train well and good chance you'll stop if you don't enjoy it. Maybe I'm misreading. You did ICF and now you're doing SL? Just trying to understand exactly where you'rer at.

If that's how you want to train then I think the IceCream fitness thing is more along those lines. 5/3/1 (get the Beyond 5/3/1 ebook) is along the same lines too. There are many ways to train, just have to pick one that you like.

How long have you been training? This isn't meant to be a jab at you, but if the answer is less than 1 year then I think you need some patience. If you're training on your own without any PED support it will take some time. Find a program that you can stick to, eat right, recover right, and be patient and you'll get there…

Do some mobility work on the area that you hurt, take the time to let is heal up. Unless you're preparing for a DL competition or PL meet, no reason to rush back.

Nope, OP directed a BS comment at me. @nakedraygun

There's really not best way and if you Google hypertrophy training I'm sure you'll find a structured program. Hypertrophy is more about total volume than anything. I'm of the mind-set to use some variety in your training. Use a couple compound movements as a base of strength and then a few accessory lifts that support a…

Even if you stopped curling for 3 weeks but did some upper back work you'd be fine. It takes approx 3-weeks before de-training occurs and if those muscles are working with the upper back exercises it may not really even happen.

I wasn't being an *kitten* about it was trying to be helpful because too many people that I've seen elsewhere get too attached to what that stupid app says and then get all upset and demotivated when they can't do exactly what the app said they should do. But if you're going to be a dick I won't say anything else. Thanks...

From a pure Kiniesiology stand-point when you flex your elbow, your biceps are engaged there no way around that. There are some exercises that can put more emphasis on certain regions of the biceps but just because you focus on the long-heard or brachiallis doesn't mean engagement of the short-head is eliminated. You…

Nice McCloud. 5/3/1 is something that you can use for a long time. My advice is to ditch the app. Do not let an app tell you how much you should be lifting. Some days you might be feeling great and you'll crush a PR other days will suck and you'll get minimum reps. In a perfect world the app is right, but we are far from…

It looks a lot like my Inzer 10mm Lever Belt, I don't know why it would be a problem. If you have a back-up belt I would bring it on the off-chance it's not approved.

I only use it once per week and it depends on how I feel; I don't try and annihilate my abs. If I feel pretty good after my session I'll either shoot for two sets of 25 good reps or shoot for one set of 50 consecutive reps. If I feel like crap then I might just do one set of 10 - 20 reps depending on where my energy is at.

I guess it depends on how you define "real-world" and "function." "Functional training" is a word that's thrown around, kind of like "clean-eating", but it's often not fully understood or used to mean different things.