Lofteren Member

Starting Strength is a great beginner program with less volume than 5x5 programs (3x5). For that reason I would recommend it over 5x5 for a new lifter. You will work up to needing more volume eventually but SS will take you a long way.

^This. I wash my bjj gis with white vinegar and a tablespoon of dawn dishsoap. It keeps them bright white and smelling fresh.

I train around injuries eather than training through them. If my ankle was swollen and achy I would take the opportunity to work on bench and pullups for a few days.

I haven't had a fusion but I am a neurophysiologist who works primarily in spine surgery. The main concern in lifting with a fusion is herniation of the discs above and below the fusion since the flexion and extension of the fused joint must be absorbed by them. This is particularly true of L5-S1 fusions because the S2…

https://youtu.be/cXYfCj5Icec This is from 2014 when I was still competing. Edit: I have 1 pair of 100lb plates, the rest are 45's

Any pressing movement. My back and legs are huge and strong as hell but my chest, shoulders and arms are very weak and small in comparison.

That is awesome! I should be getting my blue belt soon. I train at Marcelo Garcia's gym in Dallas, TX.

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I am a former powerlifter/strongman. I quit due to injuries and now am competing in bjj. I am down about 85lbs bodyweight and have lost a lot of muscle and strength but I still have around a 1650 raw total though.

Insulin's main physiologic purpose is to shuttle sugar into muscle cells. You can gain a lot of muscle using insulin. Administering exogenous insulin for purposes of building muscle is dangerous but it is a very effective way to build muscle. Hence, it is part of many people's AAS cycles.

They will still eat that way when in prep for a show and will drop massive amounts of weight. When I stopped losing weight on 3 meals a day (and my calories were starting to get too low for my size, activity level and training goals) I consulted with some bodybuilders that I know who recommended I split up my calories into…

Starvation mode isn't real but it is basically an attempt to explain metabolic thermal regulation which is real. Again, this phenomenon is closely correlated with the intensity, type, frequency and duration of exercise as well as the proximity of that exercise with the consumption of food (particularly carbohydrates). All…

No one argued that meal timing was more important than caloric intake

In theory, yes. In the real world, that is highly dependent on the level of muscular adaptation one already has. When I began losing fat, I was a 360lb powerlifter with an elite total, so losing lbm was a big concern. If someone doesn't have a high level of hypertrophy this is less of a concern unless they intend on…

Ice cold beer

Drinking a cup of sugar will not help you lose fat.

I used to have the same problem so I just stopped keeping garbage food in my house. Even though I generally wouldn't go over on my calories, I have been losing weight much faster now that I cut out all the sugar that I would eat. Causing an insulin spike that high after having downed several hundred cals and tons of sugar…

That is patently false. These hormones, particularly insulin, are anabolic hormones. Insulin is even more anabolic than most anabolic/androgenic steroids! And thus plays a huge role in nutrient partitioning. Also, selective upregulation of membrane insulin receptors can largely determine if nutrients are used for repairing…

That is not healthy at all I do. After around 14:00 I really do not want to eat at all but I choke it down.

That is true in sedentary individuals. Consider: Eating modulates insulin/leptin/ghrelin secretion and, subsequently, resistance. So does exercise (along with other anabolic and/or catabolic chemical pathways. Most notably glycolysis, protein coupling/uncoupling, satellite cell activation and the M-Tor pathway). So, eating…

Timing of meals is just as important as macros and calories for losing fat. Eating 1 meal a day might work for some people but it definitely is not optimal. I have recently started eating a small meal every 2 hours or so (keeping my food choices, macros and calories the same) and have started losing fat much more quickly…

I am a neurophysiologist and work primarily in spine surgery. Very, very rarely do I see a patient who is strong, otherwise healthy and at a healthy weight. When I do see patients like that, they are usually victims of some sort of trauma such as an automobile accident. Also, the patients who I see clinically who take…

That hip bump on the press was a stupid idea. I love Coach Rippetoe's work but there are a couple things he has come up with that sound a little nonsensical.

I have used HIIT to lose 85lbs so far. After lifting weights, I will do intervals on a heavybag as hard and fast as possible (if you do this, you will need to tie the bag to a bolt in the floor or have someone hold it for you). Also, on the days that I don't lift, I do BJJ which is a lot like HIIT because rolls tend to…

^this book is the ultimate beginners guide to lifting weights. After he has studied that book and trained for a few months, he should read "Practical Programming" which is also by Mark Rippetoe.

That explains it.

Everything in this post is wrong. Where did you learn about kinesiology/training?

It doesn't really matter if you do db rows, bb rows, t-bar rows, etc... you just need to do twice the volume of horizontal pulls as you do horizontal presses and twice the volume of vertical pulls as you do vertical presses. The reason you should do more pulling than pressing is because the posterior muscles provide a base…

There are a few things that could be improved. The first thing is that you should know exactly why you are doing every movement in the gym and to choose them according to your specific goals. You have a lot of movements in there and I would wonder if there is a specific reason that you are doing each one. It is often times…

Look up stronglifts 5x5