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    Poll: Muscle building does work best in a caloric...

    Muscle building does work best in a caloric surplus - yes. It's a process that takes a lot of energy - protein are the building blocks and calories are the fuel.
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    It's tricky because you are jacking up the volume...

    It's tricky because you are jacking up the volume considerably - and as you point out, need to compensate with more pulling too. I strongly recommend shrugs in the 12-20 rep range.

    SJ is a good...
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    Poll: whey is whey. They might vary slightly in %...

    whey is whey. They might vary slightly in % purity, just read the label.

    Other types of protein don't always have a BV (biological value) as high as whey so unless you have specific reasons to...
  • Weight: 84.1kg Slight change of plan....

    Weight: 84.1kg

    Slight change of plan. Yesterday will be my last pull session, today will be my last push session. Starting back on the 31st with legs only... This is due to several holidays coming...
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    Poll: It's all hype. I drink coffee and take any...

    It's all hype.

    I drink coffee and take any protein powder - chosen by price / kg which achieves much the same effect.
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    You need to be clearer about your goals. If you...

    You need to be clearer about your goals. If you want cardiovascular conditioning, do cardiovascular exercise - don't bastardise weight training to make it more cardiovascular.

    Having said that...
  • I'm not convinced there is a need to change rep...

    I'm not convinced there is a need to change rep ranges for different fiber dominance. All fibers are generally recruited by any intensity that is much above 60% - and type II (and variants) generally...
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    Don't look at elite sprinters - those guys would...

    Don't look at elite sprinters - those guys would be muscular even if they never trained. Look at average club runners and the differences are far less pronounced and probably most down to the fact...
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    Trying to lose all the fat is a classic mistake...

    Trying to lose all the fat is a classic mistake by young men - the problem(s) are that even if you manage it, you are going to look very thin and scrawny - but chances are you won't make it to a...
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    Peak strength can vary a lot day to day. It...

    Peak strength can vary a lot day to day. It depends how mentally alert you are, how well you've slept, how much energy you've had, if you've had any psychological or chemical stimulants that might...
  • No, it's better not to. Keep such changes to...

    No, it's better not to.

    Keep such changes to program parameters in reserve for the times when you need them to find a way forwards.
  • Weird bro training sessions recently... today is...

    Weird bro training sessions recently... today is "back day", tomorrow will be "shoulders day (with some bench accessories)". My legs appear confused by the lack of work as they seem to get sore...
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    It's a very good program for athletic...

    It's a very good program for athletic performance. Bear in mind most of the muscle gained will be in your legs and butt from all the squatting. If this is not what you want then choose a similar...
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    Programming is complex, there is no simple answer...

    Programming is complex, there is no simple answer and it's a moving target too.

    Get on a novice routine which controls some aspect of your training over time (e.g. progressive overload). Look at...
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    My thoughts are that resistance training is...

    My thoughts are that resistance training is resistance training. It's harder to adjust the resistance with callisthenics - and to get it into a useful intensity range particularly as you progress....
  • Yep, the 30g I mentioned is a minimum level....

    Yep, the 30g I mentioned is a minimum level. Obviously more food will take longer to digest but the majority is usually over with within a few hours (assuming typical not extreme examples). If you...
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    At first yes. In time you will get used to what...

    At first yes. In time you will get used to what each thing costs. A sugary drink must be tracked for sure. A tomato has virtually no calories in it so I would normally just record a whole green salad...
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    I would get lots of core activation from the...

    I would get lots of core activation from the squatting and deadlifting - but if your lifts are not yet heavy enough for this to happen you may need extra - which is what the cable crunches are for....
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    Well you need to learn to track calories....

    Well you need to learn to track calories. Otherwise you will not be able make meaningful adjustments.

    Put what you typically eat into fitday.com. Then add 300 calories to that and see what happens.
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    Lots of people get that from eating carbs on an...

    Lots of people get that from eating carbs on an empty stomach.

    Try eating much slower digesting foods like meat and vegetables. Personally I think IF is suboptimal and you should only use it if...
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