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Showing content with the highest reputation since 11/19/2016 in all areas

  1. 1 point
    I'll agree with this and i touched on it earlier. Pre workout is a great tool, but dependency on them is an issue. I have been there myself and it can be quite hard to get out of as once you're fully addicted workouts are SO hard without it, best thing to do is just cycle on and off to reset caffeine tolerance. I try to only take it when i'm cutting and need the energy, don't really bother with it when bulking.
  2. 1 point
    Awesome writeup @Wanderlei!
  3. 1 point
    A good place to start is to major on the majors: Always keep in mind the ability to stick to the plan when you are setting it up. Calories in vs. Calories out is going to give you the biggest return on investment. Eat real food whenever possible. Without knowing your friend, the basic process I would do is this: Start with just getting in the gym. Strength training can jump start things in the right direction. Maintain the current food intake and start making small tweaks. Choose food you make over food you buy at a restaurant whenever possible. Eat vegetables with your meat. Personally, I've found small adjustments work best for me. As to macros, keep it simple. 1.8 g protein / 1 kg target body mass (when in doubt use your current body mass) -- 0.8 g protein / 1 lb for Americans Carbs and fat in the right proportions to keep you satisfied. At least 20% of the calories should be from fat I find I do better with a diet heavier in carbs, but it wasn't always that way. Listen to your body. If there's a lot of fat to remove, then adjust your calories down by 100-200 kcal per day. If you eat more protein it won't hurt you, but it won't help either.
  4. 1 point
    Welcome, from another stubborn old bastard who'd rather play a pickup game and hurt for 3 days than admit he should probably abstain lol
  5. 1 point
    Wear a belt, learn how to use it to protect your back so you can pull something heavy. This whole belts make you weak thing is a internet product started by guys that want you to believe what there doing is extra special because they didn't use a belt or wear underwear or pants or shoes, etc. Its like hey I could play in the NFL but I refuse to wear shoulder pads! Wear the the stuff that helps protect your joints and allows you to lift long enough so you can lift something heavy enough to be proud of.
  6. 1 point
    I treat it like a meet. Usual warmup then 3 attempts. First one is to get me ready not tire me out for the second which is a small PR. Its not a hard and fast rule but I like around 30-50 pounds between second and third. You dont want to do really small jumps close to your max because it fatigues you too much. Your there to max out so go for it. If you miss you miss but dont miss because your nervous and trying to sneak up on the weight. Your just sabotaging yourself. Third is all based off of how second feels. So lets say your old 1rm on squats are 200k. Then: Bar 2x10 60x5 100x3 140x2 160x1 180x1 (1) 205x1 (2) 3rd is up to you.
  7. 1 point
    You guys are seriously overthinking this. Just try out whatever weight, if it´s too easy, add more. Should it be too heavy to complete your sets (with good enough form), you wanna use less. If you go down in volume, you go up in intensity. That is all the magic.