Replies
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Try lifting more frequently. If you've only got one leg day per week try two. If you've got two now try three.
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As I understand it strength gains have 2 basic sources: neural improvements (nervous system/efficiency) and/or increased muscle mass. You can definitely make neural improvements while losing weight. Nice quick reps, done with consistent form, a small number of reps per set (3-5), and over a few sets (5-10) are probably…
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The extra calorie burned from building more muscle is negligible. You should strength train to be stronger and/or to change your appearance, not for the extra calories burned from carrying more muscle. Your main focus in losing fat ought to be diet as that is the best/easiest single way to do it. Add in some exercise,…
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From what I can see it looks like you're doing fine. If you're wanting to go lower just gradually work your way down.
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When I'm doing basic strength work I'm only spending 30-40 minutes in the gym at most. I am not a big believer in assistance work and I got to my strongest level just doing 3 sets of 3 once a week for squat/DL (a squat day and separate DL day) and 3 sets of 3 twice a week for bench followed by a higher rep set. I did some…
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Check out Konstantin Konstantinov's vids to see this approach from one of the best recent DLers..
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The old saying is "miles build champions". Working on your training volume should be the top priority of those who want to get better. Elite runners do lots of miles (100+ miles/week) even if their event is the 800m. I know in my own running things get a lot better when I get to the point that I'm doing at least an hour a…
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Another option if you're in a place that doesn't allow chalk is a rosin bag from the baseball section of sporting goods stores. That's what I used for years. Straps are an easy choice too but don't use them in your sets until you have to. I would have never been able to do my higher rep sets without straps. Some of the…
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You can only count in increments of 45 lbs.
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Deadlifts are probably tops for me. To really look strong you've got to develop your back and deadlifts are great for that.
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Since you're just starting with strength work how about doing it "right" and skipping the machines altogether? Check JoRocka's program ideas...
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I was advised specifically NOT to grip the bar tightly by a world class lifter. He said the bar should hang in your hand with your fingers like a hook. This has been my approach and has worked for me through a 600 lb deadlift even with my tiny hands. I don't squeeze the bar. I would say find what works for you.
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It's been awhile for me (last strongman about 9 years ago, last powerlifting meet about 10 years ago) but I intend to get back on the platform soon, possibly later this year.
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Heh, I've been doing the same 4-5 lifts for more than 10 years. To each his own. ;)
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While I'm not quite so old as you I've known plenty of older powerlifters who do the opposite. I've seen quite a few competing in their 50s, 60s and 70s and lifting serious weight. It just requires a bit more caution and wisdom than when we were younger. Studies have also shown that strength/muscle can be gained well into…
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I'm not into bodybuilding but I would like to get my muscle mass back up closer to where it was a few years back in preparation for doing a powerlifting meet or two.
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I think the flavors they add make them worse so I use plain whey, currently designer whey plain and simple, and mix it with milk. If I want added flavor I add my own but I usually just do plain.
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Great response. Kudos!
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Yeah, I can feel the difference between 1/3 and 1/4, with 1/4 feeling better. My current basic approach comes from Arthur Lydiard - basically 3 long runs per week (two 9 milers and an 11 right now with shorter runs on other days). I like this even better than 6 short runs and 1 long run.
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Wow, I should just take up knitting. ;) Nice work!
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It's not that I believe it but the simple fact is that people stop exercising because they think it is too difficult. There's a definite tendency to overdo it to start. It may work for some to just tell them to keep pushing but for many (most?) that's not the best approach (in fact there's a whole group of people who get…
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The reason to say slow down is that the vast majority who feel like they're going to die when they first start out quit before getting to the point that it is easier.
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Getting the plates off the bar can be difficult even for short males. For my wife and daughters, who are all right around 5'0" tall it is impossible. I myself have had trouble at times removing plates if the person who left them was tall. It's just plain rude to leave them on there regardless. Side note: one of the best…
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I am in total agreement with the folks recommending that you just go out and walk to start and those saying you don't have to work so intensely. Every spring I see new folks trying out running. I'll see them during the first or last mile of my runs. I can hear them approaching long before I see them since they're breathing…
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Yeah, so, if this is a "barefoot" coach he/she may have you go completely without shoes. Many believe the whole transitional thing is a bad idea. You need to know the philosophy of the coach. I ran a couple thousand miles in cheap clearance water shoes that I bought for less than the equivalent of £1 each so you definitely…
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I started running when my oldest daughter was finishing up middle school and wanting to get in shape for cross country in high school and needed a dependable running partner. So, since early 2008. I ran as much as 1700 miles in 2011. Once she got out high school I quit since I was just running for her and she didn't really…
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If you are paying a coach then wait until you start working with that person. You may be wasting your money otherwise. There are a bunch of different approaches to "barefoot".
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There are many things that can cause rounding, not just flexibility issues, and sometimes just some simple cues can bring about dramatic improvements. Without seeing you lift it's hard to give those cues. For my daughters, both of whom had some lower back rounding at max depth (and they really are going to max depth,…
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What makes you believe they're not healthy? There's such a thing as fit but fat. Folks who run consistently for a lifetime tend to have good longevity and don't spend their final years unable to move. That said, most people who are doing marathons nowadays are not consistent runners.
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At my first powerlifting meet someone said to me, "you have the lower body of a 198 but the upper body of a 148". I was competing at 165 at the time. I can't say I liked the comment but at least it's better than the opposite (2 lower body lifts in a powerlifting.meet vs 1 upper body). ;)
