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Wrong again.. I covered drug use.. And when did anyone say that lifting in general didn't serve more than aesthetics? You obviously didn't read?? Yup.. and the heavier you go, the more likely you are to lose form at some point and the greater the potential damage. I doubt many people are running or doing pretty much any…

That a world class physique can be achieved without heavy squats Exactly.. the merits of heavy squats are debated among pros.. did you even read my post??? Remember, this thread is about heavy squats without a rack.. I never said squats weren't capable of being performed safely, only that heavy squats increase the risk of…

Trolls gonna troll.

Exactly, he was a pro bodybuilder on steroids and was still able to beat out every other bodybuilder in the world 8 times without squatting heavy. He states that he didn't do heavy squats because he wanted to save his knees, hips, and back. Arnold, who didn't win as many titles, did heavy squats but also wrapped his knees…

Lee Haney, 8 time Mr. Olympia, did light squats and never used more than 225lb. He felt there was no real point to heavy squats. If an 8X Mr. Olympia didn't need them, then I think I'll be fine without them. You can read a good interview he did about training here. Remember this thread is about heavy squats.

Ask anyone who has suffered a back injury what they think about squats. A lot of people think they're invincible until something happens to them. Early in a military career soldiers are all for getting in a fight, but ask a veteran what they think of war and you'll get a different story. Life experience changes people's…

Agree 100%. There is a reason that the squat rack was invented.

Sorry.. the source is called life experience.. Some of us have actually experienced things outside of a book. Do whatever you want, I only stated my opinion. BTW.. I never mentioned traumatic injuries.. just injuries.. that includes overuse.

The injury rate of doing squats over your lifetime is nearly 100%. I was lucky to recover without too much problems from my back injury, one of my friends has to wear an ankle brace for the rest of their lives. But if you want to risk your ability to walk over what you feel is the most "efficient" exercise then go ahead.

There is nothing on earth to suggest that making your spine the “middle man” between a multi-hundred pound barbell, and your legs, is a particularly good, or even safe idea. Why apply resistance so far from the intended muscle group? A barbell squat is the equivalent of loading your triceps through your feet, upside down…

Don't do heavy barbell squats without a rack. Best not to even do heavy barbell squats.. Try single leg squats or pistol squats.

Who ever says that you need Protein Shakes??? Are they in the business of selling Protein Supplements??? The best way to get protein is from whole foods. Protein shakes are a cheap way to supplement if you aren't getting enough in your diet. I usually just try to eat an hour before lifting. Chicken and egg whites are…

I agree with the above.. there is no such thing as spot reduction. Some fat deposits are really stubborn and the last to go. Keep on cutting with moderate exercise, when you get down below 10% bf it will likely go away. If not then check with your doc, but doesn't look bad right now. You'll probably have more success if…

I'm just getting back in proper shape after a back injury that had me in pretty bad shape for about 4 years.. It will take a few months to get down to my goal weight, but I do plan on getting some running in, I'm sure that first mile isn't going to be easy. Any day that you make an improvement is a good day.

Back in high school our coach had us warmup and then go run a mile before we hit the weight room. I think that first mile was close to 12 minutes... As kids we all thought it was crazy at first until it got easy. Then we all wanted to hurry up and get the mile over so we had more time to lift weights.. by the end of that…

If you want to build muscle, it's best to have a small caloric surplus. Try to get 1g of protein per pound of lean body mass on workout days. Weight training will be more effective than cardio for building muscle mass. Workouts should be high intensity/short duration < 1hr per day

Complex carbs are still carbs.. Eating too much protein can kick you out of ketosis as well.. 0.6 to 1.0g per pound of lean body mass Ketosis and low fat don't go together.. As carbs go down fats must go up.

Maintenance Calories will be at least: [12 x weight (kg)] + [6.25 x height (cm)] - [5 x age (years)] - 161 Many people just use 12 x weight in lbs for base Calories. Try to keep protein between 0.6 and 1.0 grams per pound of lean body mass. I like to keep carbs as low as possible when trying to lose and close to 150g/day…

1400-1500 Calories is about right.. Carbs aren't very satisfying and the insulin spike will make you hungry and want to store fat. Sweet drinks.. even the so called sports drinks aren't for dieting.. stick to water. Try to get carbs below 100g/day, definitely under 150g. Don't eat less than 60g protein. Nuts are a good…

Sriracha is alright.. a little too much garlic for me, but the bottle is great.. I usually blend in some habanero sauce to up the heat and drop down the garlic flavor. Cholula also goes quick around here.

The fastest cutting cycle I did was 20 lbs in 1 month and was probably too fast. If you were previously taking any supplements with creatine, they will make you retain 5+ lbs of extra water weight that will disappear quickly once you stop taking it. For 1 month I'd say it's alright, but should slow down to 4-6 lbs a month…

A single weigh-in showing a 2lb gain is not a trend! Don't worry about it. Bodyweight can and will fluctuate around 4 pounds on a daily basis. I'd recommend Carbs < 150g/day, Protein ~70-100g/day, Total Calories 1200-1500/day until closer to your goal. Moderate to light exercise is all you really need while trying to lose…