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  • It doesn't exist AFAIK. At least not as...

    It doesn't exist AFAIK.

    At least not as "damage", more like an adaptation - but even that view is controversial. Muscle loss and ageing are the only things (barring a thyroid condition) that will...
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    5/3/1, Texas method, Madcows 5x5 etc.

    5/3/1, Texas method, Madcows 5x5 etc.
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    Today was a bit of a landmark for me as I am now...

    Today was a bit of a landmark for me as I am now using 4 plates in training:

    Deadlift: 3 x 3 x 180kg

    Other notables:
    Military press: 70kg: 3, 3, 3, 4 -- red plates FTW
    Bench press: 100kg: 3,...
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    Powercleans are probably more sport oriented. I...

    Powercleans are probably more sport oriented. I don't know why people think they are interchangable with pendlay rows since they target very different muscle sets. Power clean is primarily for...
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    Congratulations, that is quite an achievement.

    Congratulations, that is quite an achievement.
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    The rep range is not necessarily useful for...

    The rep range is not necessarily useful for football but some of the programs that utilise it are - such as Madcows.

    Incline benching is ideal training for pushing strength - since you don't do...
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    I squat 3x and deadlift 2x a week. This has made...

    I squat 3x and deadlift 2x a week. This has made my legs bigger without a doubt. If you want details of the programming required for this, check my log (link in sig)
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    The latency in your digestive system and the...

    The latency in your digestive system and the large energy stores in your body easily smooth out any wrinkles in supply and demand of energy. Your body is much smarter than you give it credit for. As...
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    Don't agonise over something that is essentially...

    Don't agonise over something that is essentially a complete (educated) guess.

    Just pick a sensible number, run with it for a couple of weeks and measure the changes that occur.
  • Weight: 85.1kg - hmm, mini cut may become a midi...

    Weight: 85.1kg - hmm, mini cut may become a midi cut...

    Deadlift:
    3 x 180kg
    3 x 180kg
    3 x 180kg - last rep slight loss of back arch. Pretty pleased - this has to be some kind of PR

    Bench...
  • The olympic lifts are highly technical. You will...

    The olympic lifts are highly technical. You will need the help of a coach to get good at them. If you don't plan to compete, I can't really see the point. If you just want the strength and speed...
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    Trying to hit exact macro numbers is just making...

    Trying to hit exact macro numbers is just making it hard for you to plan meals.

    Simply set minimums for protein and fat - then meet or exceed those whilst reaching your calorie target. The...
  • 1. You don't need to copy and paste just post...

    1. You don't need to copy and paste just post links
    2. There are not 'special anabolic' foods, only diets which supply the right overall level of nutrients in total
    3. You don't need to drink that...
  • That is pretty good. It gives me some simple...

    That is pretty good. It gives me some simple ideas when advising my parents (who are going to the gym). Especially the part about not needing to move heavy weight.
  • It does work for complete novices - but mostly...

    It does work for complete novices - but mostly those who are overweight. You look quite slim so it would be less effective and it more prone to stalling out to the point where you achieve neither...
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    "probably" - your main concern should be to...

    "probably" - your main concern should be to ACCURATELY count calories. Make sure they don't go below 20% under maintenance.
    You also need to calculate protein and fat grams and make sure they meet...
  • I kept injuring my shoulder with overhead...

    I kept injuring my shoulder with overhead pressing and from benching to a lesser extent. The solution (for me) was to balance pulling and pushing volume - and then add shrugs on top of that. Start...
  • If you are below intermediate level, you might do...

    If you are below intermediate level, you might do well on a novice routine.

    http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm
  • A good routine will tell you how often to work a...

    A good routine will tell you how often to work a particular muscle. FYI there are routines that can make both high and low bodypart-frequency work. What I do could be termed a full body workout every...
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    Getting fat has little to do with the choice of...

    Getting fat has little to do with the choice of program and everything to do with eating too much.

    You could argue that a program with very aggressive progression requires more eating to keep pace...
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