Sam_I_Am77 Member

Did you have any renal issues prior? There are literally dozens of studies that indicate Creatine is safe for people with healthy renal function. There are always outlyers, but in-general it's one of the safest supplements there are when taken properly.

If this is the best you have to work with, it's not bad. I don't know about the whole "women" reps thing. Some strength and conditioning coaches have postulated that women benefit from more volume but I don't know that it's proven or not; you'd be fine doing the same reps as the "male" reps. For the progression and first…

@jemhh Throw "Juggernaut 2.0" in there as well. I think periodization gets misunderstood sometimes. It's not always a changing of exercises, though it can be. It's more about how you manage your different training variables, your core exercises may never change. You may always Squat, Deadlift, and Shoulder Press for…

There is no real percentage break down, so don't rack your brain about getting so precise. Here's the thing and I will preface this as my opinion; diet dictates your results for everything. If you want to lose weight, you must be consuming calories at a reasonable and healthy deficit. If you want to gain weight then the…

I have pretty bad exercise induced asthma, I'm constantly coughing. My doctor did have me on Singulair for a while and it cut the problem down a little but did not eliminate it. I stopped using it and it's not all that much more worse. I don't know what to do about it at this point.

I agree she should go back to a physio if she can. Here's some things to consider... As was stated above the deadlift doesn't need to be maxed out heavy and it doesn't compress the spine. Squats can compress the spine but they also make the spinal column stronger just as all strength training improves bone density. It's…

First, let's understand what the Core musculature really is. The Core is more than just your Abs (rectus abdominus). - Anterior (front) Core stabilizers: Transversus Abdominus Core movers: Rectus Abdominus, Inner & Outer Obliques, Psoas (hip flexors) - Posterior (back) Core stabilizers: Multifidus, Longissiumus, Spinal…

Have you noticed that when you squat or step-up where your weight is balanced on your foot? Does it seem to be more towards your toes, more towards your heels, mid-foot?

It all depends on what you're trying to do. If you're working more on strength-endurance, then pairing a strength movement for low to moderate reps and moderate intensity with a movement like push-ups for higher reps will help with that goal. If you're working on maximal strength, heavier intensity and low reps then no…

Aside from the glute bridges / hip thrusts, step-ups are good too, just use a box, bench, or step that has your thigh about parallel to the floor. This exercise starts your hip in a flexed position, which requires your glutes and hamstrings to fire to go from hips flexed to hip extended. It's also good for your quads.

I think the mixed grip thing is old news really but it was kept really in the strength training community and not known by the more recreationally active. Especially the concept about going double-over hand until main work sets, I don't even know where that came from. I read back in like 2001 to use a mixed grip from start…

I've caught a couple peer-reviewed studies related to Creatine's benefit to cognitive function and it's really interesting if you think about it. That along with Vitamin D is really showing to provide some ground-breaking information as it relates to our brains. I think the research on Creatine is still a little early but…

An actual gym literally no guarantee at all. Last week I went 6 days this week I'm hoping to go twice and use my Dumbbells the other days. With work I travel constantly and when I'm in a big city I can hit a 24 hour fitness, but this week being in west Texas and Louisiana I'll barely get the chance. [/quote] That will make…

How often are you able to get to the gym in a week, like guaranteed you can go?

You can slowly incorporate more calories as improvement plateaus; you don't want to jump into massive caloric intake right away as you'll gain more unwanted weight than desired probably. Also, make sure you're training program is supportive of your goals. Just because you train 4 to 6 days a week for an hour doesn't mean…

Here's the thing and this isn't meant to be disrespectful to anybody because we all have different experience and knowledge. If somebody is on MFP asking other MFP members for feedback on their own program, then they probably shouldn't be designing their own program because they lack that knowledge and experience. There is…

Did you write the exercises in order performed? You must be an animal to have the energy to squat and bench after you deadlift. What intensities were used for the couple top-sets?

Yeah I wouldn't mind following your progress as I have limited familiarity with the Bulgarian method. If you would included the training variables with your posts (sets/reps/intensity) and anything else you feel relevant to the programming that would be great. Thanks!!

You should always eat food when you can, so don't stress about not having shakes. The focus should really be on your overall calories across a day but even across the week and making sure you're consistent there. The anabolic window theory is really more like 24 hours, so don't stress about it really; again just focus on…

There is no set schedule for how often you'll hit PR's, it comes and goes. That's why I hate those apps that say "oh, you should be hitting "x" reps today." Oh really? Unless the app has some complex algorithim that factors in every aspect of you life that's not possible. You'll go through periods we're you'll crush PR's…

I would tend to agree with you. I guess you could find it boring, I can accept that at least. If somebody doesn't make progress in 5/3/1 they're probably doing something wrong in their training or in their recovery, if not both. I'm not sure where the statement of PR's only every 6 to 9 months comes from. Why do you need…

Yes, definitely find a proven program written that supports your goals. Developing the squat... It all depends on your level of strength and where any deficiencies may lie. It's very common for people to be weaker in the glutes, hamstrings, and lower back so most people can't go wrong by strengthening those muscles.

What are you trying to get from the Leg Press that you think you're going to miss? Because of the mechanics of the Leg Press, the hips never fully extend so glute and hamstring activation is limited; it's very quad dominant exercise. Since you already squat I think many other exercises are a better alternative even if your…

A lot of different responses in here already. The short answer is "no" it's not going to hurt your strength training gains. It's all a matter of finding balance between all of your training modalities as to not negatively impact your recovery. Too much of any form of exercise can impede one's progress if their recovery…

Have you actually checked it out? Do you know the group and what they're about? It's not a short-term program or gimmick. I would never ever ever ever propose a marketing scheme or anything extremely restrictive. If it's not something that can't become a lifetime means of eating I would not recommend it. This is a group of…

Thanks Mike. Well, maybe thumbless is also very individual. So much of this stuff is not so much science even though there's a while study on the subject matter (Exercise Science). Taking some time off is a good thing sometimes; I know I love my deload weeks these days.

Checkout "Renaissance Periodization" online. Their programs are like $70 but they super-simplify your plan and you don't have to worry about tracking calories, eaten-back exercise calories, or any of that nonsense. They're use to training athletes as well, so since you like to run in 5K's and such, it might not be a bad…

Maybe you're overpulling with your biceps? For each rep to start focus on pinching your back together and initiating the pull with your lats and delts. You can also try going thumbless, I've been told from other lifters it can help disengage the bicep a little.

Okay, it sounds like the pain is being experienced during exercises requiring elbow flexion, curls, rows, pull-ups, etc. You should probably lay-off from such exercises for a week or two until the discomfort goes away and then re-incorporate them. Straps could help for exercises in which the brachiallis is isometrically…

The pain is localized around the back of your arm or the front of your arm?