Squirrel1601

Trigger point ball

If you can increase the weight on your sets of 8-10, you are getting stronger.

Lifting heavy can increase bone density as the body adapts to the training stimulus

Agree with above. Would add to Q3, that if you do these movements one arm at a time, you will get greater core activation as the muscles work harder to stabilise you when the weight is only on one side.

Depending what meets are in your area, there's not necessarily a qualifying total you need to compete. I entered my first PL comp this year after 6 months specific power lifting training, but I have been training 4 years prior with bb focus. I met other ladies that had only been lifting about 6 months with no previous…

Check the federation you intend competing in and look at photo's of past results. The requirements for different categories can vary from fed to fed.

You can work up to bench press using dumbells or if you have access to preloaded bars, start with something you can manage.

Coconut oil is more likely to be used for energy and not stored as fat due to its structure and it has been shown to improve markers of overall health. I take 5g before training.

Check this: http://articles.elitefts.com/training-articles/so-you-think-you-can-deadlift-part-1/ Plenty of other useful information on this website also.

Vilify - Device Warrior - Disturbed Do Me A Favour - Stone Sour

For me, bcaa, creatine, glutamine, multi-vitamin, fish oil, zinc, magnesium. Pre-workout either O.N. Pre, or MP Assault. I find supplements work best in aiding recovery from your workout, so the result it has on your lifting, is that your body is ready to perform better at your next workout, whereas if you are still…

110/72.5/142.5 SQ/B/DL (KG/RAW) @ 70kg Don’t fear the weights ladies :smile:

Got my baby cats in my profile pic. SnugglePop and SuperGinge, sisters, will be 2yo in October. I love how I can just look at their little faces and it makes me smile :smile:

Wish my Dad was friends with Lee Haney – very cool. If you enjoy lifting weights and want to develop strength, then go with the 5x5 strength program.

Strength training is a good way to set yourself goals to work toward. You know you are making progress when your weight loads increase.

All good advice in previous posts. 45 mins 3x week of effective, consistent training will get you good results. Enjoy!

Google ‘Reverse Dieting’ good article on MachineMuscle.com Gradual increase in calories while slowly reducing cardio is best way to keep a bulk under control.

Optimum Nutrition Gold Standard is a quality protein, but doesn’t taste the best – probably a good thing as less artificial sweeteners etc. My favourite for taste is MTS Whey – Tigerfitness.com

If you’re going to cycle calories, you probably want to determine your weekly intake to see whether you are over or under for the week.

Unless you have an occasion to get your abs out for, go the bulk. From 1500 calories, gradually increase up to a caloric surplus – add 100 calories to your daily intake each week – e.g week 1 – 1600 per day; week 2 – 1700 .... until you get where you need to be. Personally not a fan of keto. Start lifting heavy.

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If you feel you need to weigh your meals out then do it. Best way to increase calories is to do so gradually. If you were happy with the foods you were eating, continue with them, just increase quantities.

Macro ratios influence body composition, so it depends on your goals

Work on movements that use large muscle groups when starting out such as lat pull down, chest press, leg press. Select weights you can maintain good form for about 12 reps, do 3-4 sets for each exercise. Don’t be afraid to challenge yourself with the weight selection, women often underestimate how much they are capable of.…

If you’re lifting heavy 3 times a week plus cardio, I think you need to eat more. Try to get closer to your TDEE -20% = 2344. If you’re currently on 1800 calories, gradually increase up to this number. You may gain a little weight to start with, but you have no room left to move with your caloric deficit.

Great post. If your clothes are feeling looser but the scales don't reflect this, no need to be discouraged. All the best on your strength journey.

I have been through 1 tub of OxyElite Pro in the past, found it was good as a pre-workout for cardio, but did not notice significant weight loss that I would attribute to the product. Adequate amounts of CLA can usually be obtained from food, especially if eating grass-fed meat sources. I like to use Carnitine as I find it…

Maybe work with a personal trainer for a couple of sessions who can show you proper technique and set up a lifting plan for you.

I use half a scoop of Assault and find that's enough for me. What's best for you probably depends on the type of workout you are doing - weights or cardio, and what your goals are. Pre-workouts not essential in my opinion.