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As far as exercise - start slow. Walk 35min at 3.5mph and gradually increase the time. When you can walk for an hour and your heart rate remains under 70%, you can start doing higher intensity....

You didn't lose 11lbs of fat, but don't get discouraged. It sounds like you are dehydrating yourself quite a bit, so make sure you drink at least a gallon of water a day when exercising.

You are eating too much fat and not enough carbs.
200g protein= 800cals
150/50g carbs= 600/200 cals
for the total of 1400/1000 cals from protein and carbs, the rest being fat, if your macros are...

Are you saying that leg presses offer the same/more hypertrophy as squats, yet with less risk? And how would that bodybuilder know that leg presses offer him a better hypertrophy? The only way to...

Flawed thinking again. If this was true then - swimming builds more muscle than weight training, since it employs the most muscles?!?

See, you didn't even understood the study. It was not about muscle gain, but muscle employment. Of course squats employ more muscles than leg press, no one is disputing it.

LOL, you guys are funny

Engineer_Guy: earth is flat.
me: no, it's not, look at the evidence
Engineer_Guy: don't need science, people knew it for centuries.
STEELxBALLS: you flabby...

My point exactly.
"Don't care about studies, people been doin it"

You won't find studies to show me because there are none that prove your point. If you ask anyone who is willing to approach the...

No, there was no evidence presented. I gave the only real life example of squats =/= leg gains. The Bulgarian weightlifter training program is very well documented and so are the results.

I didn't...

Nah, my powers of deduction clearly prove my point. You just simply have no real counter-argument.

Which oddly enough proves my point that people do squats out of influence or habit. It's clear...

True, but not my point. Doesn't it make you wonder why he wouldn't do 10x600lbs squats, instead of 2x800lbs? I think he is squatting just to improve strength, but for mass gain he is going to the leg...

LOL, I'm not 15 so I don't do peer pressure. If I don't want to do squats I don't do squats :)

I am really trying to understand the reasons behind squatting for mass, since the evidence just...

I agree with this. But if your goal is to get bigger, why not substitute squats with leg presses? I was watching a video of Coleman doing leg work and while he did a few squats in the low rep range...

Your logic is extremely flawed, please do not participate. There is a reason why there are "weight groups".

Actually my point was exactly opposite, i.e. avoiding that one exercise, if muscle gain is the primary goal.
Weightlifters are the only athletes that train legs with squats only, so I think it's the...

Look at the video I posted - does he have big legs? Not compared to an accountant, of course, but lets say to a pro body builder.



Again, look at the video, note the weight the guy is squatting...

True, but if, for example, I do only preacher curls for 10 years I'd get a huge biceps, while as the weightlifters above show - squatting would not have the same effect.

So wouldn't it be better...

No doubt, but the point is that they didn't do only squats and deadlifts, correct?

And the Bulgarian weightlifters did mainly squads and deadligts, besides practicing the weightlifting moves. Just...

I was reading about the old school Bulgarian weightlifters and it struck me as odd that even though their main (maybe even only) exercises were squats and deadlifts - their backs and legs weren't...

Don't get me wrong, I agree with all that. But if you want to get the max out of your chest, instead of the most muscles out of your chest exercise, wouldn't Smith press be the best precisely because...