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Type: Posts; User: Kelei

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    Sticky: I don't like going to actual failure because of...

    I don't like going to actual failure because of safety concerns and also because it's impractical if you train alone, not because it's too hard on the body, that's macho nonsense. Never attempt...
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    Sticky: I'm often asked for generic recommendations when...

    I'm often asked for generic recommendations when it comes to hypertrophy training, it's clear that some people don't really care about details, they're simply after the peace of mind that comes with...
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    Sticky: Training with a moderate intensity is more time...

    Training with a moderate intensity is more time efficient, a 60 minute workout with moderate weights (75% intensity) might be equivalent to a 90 minute workout with light weights (60% intensity) or a...
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    Sticky: The amount of total tonnage (TT) required to get...

    The amount of total tonnage (TT) required to get the job done varies according to intensity (% of 1RM), for example the following might very well be equivalent in terms of stimulating hypertrophy...
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    Sticky: Don't get hung up on the little details when it's...

    Don't get hung up on the little details when it's your volume (relative to intensity) that matters far more than anything else, when I assess routines I look straight past the glitter and immediately...
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    Sticky: Your exercise selection was fine although the...

    Your exercise selection was fine although the hamstrings really require a knee flexion (leg curls etc) exercise in addition to a hip extension (deadlifts, hyperextensions, good-mornings etc)...
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    Sticky: Perform the squats whenever you'd usually perform...

    Perform the squats whenever you'd usually perform cardio, simply being able to work up to 300 reps with only an empty barbell is quite an achievement and will increase your cardiorespiratory fitness...
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    Sticky: To say that pausing is better for developing...

    To say that pausing is better for developing strength is misleading, pressing after a pause will make you better/stronger at pressing after a pause, so in this case "better" strength gains are...
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    Sticky: Your RDL form is fine for the most part, your...

    Your RDL form is fine for the most part, your stance looks slightly too wide but it's hard to tell for certain from that angle, your toes should be pointing straight ahead as well, don't angle them...
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    Hyperextensions once per week will work fine if...

    Hyperextensions once per week will work fine if you add some extra volume to help offset the reduced frequency. There's nothing wrong with using a calf block if you prefer so.
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    I like to perform standing calf raises with the...

    I like to perform standing calf raises with the bar across my back like a squat. There's nothing wrong with leg extensions, just focus more of your time into squats. 20-30 reps works well for calves....
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    You need at least 2 exercises for the hamstrings,...

    You need at least 2 exercises for the hamstrings, a hip extension (RDL, hyperextensions, good-mornings etc) movement and a knee flexion (leg curls etc) movement. Hip extension movements only train 3...
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    Sticky: The more volume you train with the more...

    The more volume you train with the more carbohydrate you require, you might be able to make it through a single high volume workout just fine but if your glycogen stores aren't sufficiently...
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    Sticky: Yes, higher frequency is better for strength...

    Yes, higher frequency is better for strength gains although in regards to hypertrophy it's important to find the right balance between frequency and volume per session.

    For less advanced lifters...
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    Sticky: It really doesn't make much difference, in the...

    It really doesn't make much difference, in the long run I think it's best to go with personal preference, if you enjoy your training you're more likely to stick with it.

    There's no need to...
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    Sticky: Perform as many full reps as possible, you...

    Perform as many full reps as possible, you shouldn't actually fail, don't attempt another rep unless you're certain you'll be able to complete it. With experience you'll be able to judge it easily.
    ...
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    Sticky: Pick your favourite bicep isolation exercise and...

    Pick your favourite bicep isolation exercise and drop the others, get as strong as you can with your favourite exercise and worry about adding variety (supplementary exercises) later on. I used to...
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    Sticky: By far the most important variable is your total...

    By far the most important variable is your total tonnage, just aim for a total rep target and don't worry so much as to how exactly you reach it, if you're aiming for 50 total reps with 200 pounds I...
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    Sticky: I think it's best to keep variety limited until...

    I think it's best to keep variety limited until you get strong, for example it's better to double your bench press strength compared to increasing your bench + flyes + dips + crossovers all by only...
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    Sticky: For less advanced lifters frequency is key, the...

    For less advanced lifters frequency is key, the faster you learn to recruit more motor units the faster you'll grow, rapid strength progression requires a high training frequency. For more advanced...
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