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  • Replies
    4
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    94

    Priority order for equipment: Essential: -...

    Priority order for equipment:

    Essential:
    - olympic barbell with plates

    Important:
    - power cage with chinup bar
    - adjustable bench

    Nice to have:
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    6
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    127

    Some of the later reps are a bit round backed....

    Some of the later reps are a bit round backed. Concentrate on pulling back as well as up. I can't see if you are maintaining leg contact with the bar. One rep seemed to be a bit stiff legged -...
  • Actually that was a poor choice due to relatively...

    Actually that was a poor choice due to relatively inexperienced subjects

    This page examines a much wider set of studies

    http://www.trainingscience.net/?page_id=94
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    14
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    209

    Protein probably a lot higher than needs to be....

    Protein probably a lot higher than needs to be. Set a minimum number of about 150g - don't set a number for carbs, just choose any food combination that reaches the targets for pro and fat (or...
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    364

    But the 6 meal thing is not the only alternative...

    But the 6 meal thing is not the only alternative to IF. You could also just eat like normal people and have breakfast, lunch and dinner. The results would be broadly the same. Some people feel...
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    49
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    662

    1. PTs and nutritionists don't always know what...

    1. PTs and nutritionists don't always know what they are talking about. In fact I would say in a majority of cases, what they come up with would be worse than just spending a couple of hours reading...
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    662

    Genetic outliers exist but they are (by...

    Genetic outliers exist but they are (by definition) very very rare.

    The legion of guys who complain of no results usually have a far more mundane reason for their issues - usually underworking and...
  • Didn't read it all but if you are still in the...

    Didn't read it all but if you are still in the novice category for your lifts then you can still make relatively quick improvements with proper training. See these tables:
    ...
  • Bloating or water weight. You don't gain or lose...

    Bloating or water weight. You don't gain or lose fat/muscle rapidly.
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    206

    Fierce 5 is in the sticky threads at the top of...

    Fierce 5 is in the sticky threads at the top of this forum. There is also an FAQ in that threads which you should read carefully.

    Slow bulking is more like 300 calories a day above what you need...
  • I think you should do SS if only for a short time...

    I think you should do SS if only for a short time because you will make the fastest progress. After than something like Madcows 5x5 intermediate version.

    5/3/1 is very flexible and can be adapted...
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    206

    Use the fierce 5 routine because it places...

    Use the fierce 5 routine because it places special emphasis on balance of shoulder related movements.

    If you are skinny fat, you need to suck it up and do a slow bulk. This won't take you to your...
  • Weight: 84.5 -- on target Unnamed program is...

    Weight: 84.5 -- on target

    Unnamed program is still unnamed. The general principle is HFT with a range of intensities used for an exercise in every session. Starting with a skew towards tension and...
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    157

    I am a big fan of high frequency training - but I...

    I am a big fan of high frequency training - but I should point out that you could probably run a program with an inappropriately high workload for 13 days without overreaching. Really, you should be...
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    364

    This is sensible - so long as you can be sure you...

    This is sensible - so long as you can be sure you are getting sufficient essential fats - unless you actively choose low fat options all the time, this probably won't be a problem.

    I like IF but...
  • I think wanting this to work stems from not...

    I think wanting this to work stems from not wanting to work hard. Unfortunately in this game, it's the person with the strong work ethic that will get the results even if they don't know all the...
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    15
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    327

    I doubt your DBs are heavy enough to provide the...

    I doubt your DBs are heavy enough to provide the resistance you need - and working the entire body with just DBs is not a happy situation.

    Look on ebay for an olympic barbell and plates - as a...
  • Of course there is diminishing marginal returns...

    Of course there is diminishing marginal returns but it's seldom helpful to examine extreme setups. If you did 3 sets rather than one how much longer would it take? And if you got 30% improved...
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    If you burn enough calories to put you into a...

    If you burn enough calories to put you into a caloric deficit (which is required for net fat loss) then of course you will compromise muscle gain.

    Don't try to chase 2 rabbits at once.
  • I prefer real results obtained under controlled...

    I prefer real results obtained under controlled circumstances to anecdotes - this rules out confirmation bias
    ...
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