jason_adams Member

I AM relatively new to MFP, and I'm looking at building a support network. While not a single dad, I am a dad so can certainly sympathize with all the parenting... stuff... that gets dropped in the middle of life. I'm a daily user and generally positive person. Hopefully we can help each other out! I know I'll need help…

Awww...man... now I miss the squat rack so much!!

Spot sculpting generally works by emphasizing the target and/or DE-emphasizing the other muscles (ie: increase posterior delt exercises and decrease median and anterior delt loads to "bring up" your posterior delts). If you train them all with equal loads, you can't "wish" your rear delts bigger.

I have no evidence to support or deny that. Bodybuilders keep getting bigger and power lifters keep breaking records. But I will go out a limb and say that 190 is not the OPs genetic limitation for bench. :smile:

OK. I deserve that. Let me rephrase. Under the assumptions that you are training properly and getting proper nutrition and rest there is no reason why your legs would gain strength and your chest would not. Big lifts like squats are known to ASSIST with the growth of other areas of the body due to the demands they put on…

Ok. I re-read your initial post, some of your intermediate posts and your last one. Your thread title has a question, but you don't. You've tried to demonstrate that moving or skipping your leg day is the reason you are now able to bench more. You're not asking for an analysis from the community as to how you can improve…

There is, I believe, also the "hill factor". If you watch runners or cyclists (non-professional) go up a hill, they'll do various forms of attack and persist until they get ALMOST to the top. Then they stop trying so hard because... they're almost there. They've put in so much effort so far, surely they can just rest a…

I've not experienced this, nor heard of it before, so my advice will be pretty generic, but should NOT be taken as advice from a health care professional. So start slowly - don't jump to big weights right away. But make sure you ARE training to failure at all times. Work your way towards bigger weights through volume. This…

Glad you are finding a way forward. Just so you know though, the "guided squats" machine you're talking about is a Smith machine. It is a very good tool for training, BUT it is not the same as doing a squat with a free bar. The mechanics ARE different. I'm not raining on your parade. Smith machine squats are certainly…

The one that's better is the one that the person will keep doing. A mix of the two is probably best. Caloric deficit is "best" for overweight folks if all they want to do is loose weight. If they want any of the benefits of CV exercise.... then they're just going to have to do some!

I don't think you'll see the Return on Investment on this that you're hoping for.

Can one defer leg day?

I'd suggest you don't, or at least not the planned version. Work back in a little more slowly, or you'll find yourself taking another break. SOME muscle soreness is ok. If it's interfering with your activities though, it is telling you something more important. Glad you are back at it!! :smile:

I don't think this is helping you as much as you'd like it to - the theory or the calculations or both seem to be flawed. Bottom line - you're saying your max bench isn't getting better, but you're not actually *TRYING* to get it better. You're doing other exercises for other training purposes, and then looking to link it…

You need a workout that will get your heart going, burn calories and help promote some muscles - that you enjoy, motivates you to get to the next one, and keeps you coming back. I'm not in the no-cardio camp. I think it's an ... incomplete message. What I think they're actually trying to say is: "don't diddle around on the…

If it were me, I would start over. I like the concept of resetting, and I like following programs from start to finish. You should start going PX90 again if you liked it - from wherever you want! (Heck, try it backwards!)

I like the data analysis. I like that you're trying to think outside the box. But you were also training outside a good box. You're basing a lot of your decision making about your max when you weren't actually testing your max, or training for max type lifts. Working out with reps in the 8-20 range will get you into shape,…

So far, I've done 2. The first one, I trained in extreme fear. Trained for a half marathon in 6 weeks as I'd never run that far before. Then I added in lots of resistance training and kept up the running for 3.5 months. I was in great shape and the mudder was tough, but fun. The second one, less fear meant less training. I…

BUT THEY EAT A LOT OF WHITE RICE!!!! White rice makes you fat. Everyone says so, and, my friend, he ate a lot of white rice when he was an university, and he... put on weight!!! But he also drank a little milk now and then. Maybe white rice only makes you fat when you also drink milk? Because, in rural china, I don't think…

What ? You haven't defined good, or offered any support. You looking to continue running without rails??? [/smiley sarcasm]

We're fed so many success stories about how easy it was to loose weight.... Its NOT easy. It takes a lot of work and willpower. If you lost those 12 pounds you can see what that level of effort can get you. Keep at it!

You can! Lifting weights will help with your strength and power. Part of this is from muscle fiber recruitment and teaching your muscles to fire together more efficiently. When you apply this to another power motion (kicking) - it will help!

Try aerobics in cardio? Put squats in strength (0 weight as you're using only body weight (BW))

Would you mind sharing your plan and your goal? Your other exercises could be interfering with your pace depending on your timing of workouts and runs. Your training runs should vary a bit over each week - shorter & faster -> longer and slower. Trying to run all your training miles at your target race pace will likely tire…

For most people looking to "get into shape", intensity is more important than duration (to a certain degree). Given you were quoting JoRocka, I'm going to guess she picked ineffective as having one or more of the following: not challenging, unfocused, or not supporting your goals, and it would be by the standards of the…

Slow cooker overnight! You can make enough for 3 or 4, or just you plus some great leftovers. :O)

What are your accessory lifts, JoRocka? I think it would help the OP. To the OP - squats are great, but I'd be concerned that you're going to create an imbalance between your quads (front) and your hamstrings (rear), especially as your additional exercise directly targets only the quads. Also, don't forget your calves!…

As another poster recommended, break the total cooking time as per instructions (to the smart-alec poster!!) into chunks. Two 45s runs gets me to the 1.5 min cooking time without a mess, every time. Your microwave times will vary based on your microwave's power and how much you're cooking relative to me! Good luck!

I had a lot of luck training with a 3+2 plan outlined in a book called Run Less, Run Faster. Each week has 5 workouts: -1 Intervals running workout - 1 Lifting + alternate cardio day (stationary bike / rowing machine recommended by authors) - 1 Tempo run - 1 Lifting + alternate cardio day (stationary bike / rowing machine…

Running Shoes! Low comparative cost and very space efficient. I'm not being facetious, I have had very little luck with at home cardio machines. Well, BUYING them, If have, but USING THEM CONSISTENTLY, I have not. For less than the cost of a machine, you can get kitted out with shoes and clothing for anything the elements…