I stalled very quickly on bench press doing 5x5. IMO lower reps will only increase bench temporarily from better neural efficiency, and doesn't really add size....
If you have a good amount of body fat you can eat maintenance calories and still gain muscle while losing fat. Now, since your BF estimation is not accurate I would just choose between cut or bulk....
^that sounds okay, except for the "if I like the progress after 2 mo I will keep eating 1200 cal a day" part. You can be on such a deficit now only because you have some body fat, but be sure to...
drumlinegirl, first of all it is a very good sign that you are gaining some fat around your thighs. Don't worry since like others said you are still underweight, so ofc when you do gain weight it...
From what I've been seeing around, smolov is a "priming" program, to get you ready right before a meet. After the prime period, most of the strength gain is lost fairly quickly, and that loss seems...
I don't workout at home very much, but when I do it's :
push ups - whatever variation to keep it challenging;
one leg pistol squats, because regular bw squats are too easy;
chin ups (I have a...
I will bump this thread for an UPDATE:
turns out it's the squats that make me feel dizzy and like throwing up, because when I changed my workout to push/pull/leg split, I felt fine on any workout...
^I feel THIS is crucial for back exercises. It feels a lot better doing back extensions and deadlifts now since I started to pay attention to stabilizing my core.
^This.
And OP you talk about doing lots of research about fitness but then how come you are not applying the very basic principle of EATING more. I feel your disappointment , but you should act...
I agree with the above posts.
Your training looks unbalanced. Save the effort and get on one of the routines in the training section.
Like RTrout18 says, too much protein is not only unnecessary...
Thanks for letting me know, I probably saw that in posts made by men and assumed it was an okay guideline for women too. What do you feel then is the right amount of weight gain every week for a...
They have nice legs because of hypertrophy of type 1, endurance fibers.. which almost every athlete wants, bodybuilders and powerlifters alike. In the long run, endurance training should lead to...
Hi all,
I recently stumbled accross a blog post by Bret Contreras on his experience training women and in the comment section, Bret said that women (his female clients are mostly previously...
Maybe all you need is to add volume or change the rep range or the execution. I usually do sets of 5-12 reps for lat raises but from time to time I do 25+ reps, with fast tempo. I don't know if that...
Did you have any muscle imbalances, esp at shoulders? Joint problems occur easily when shoulder work is not balanced, as in heavy benchers who don't do enough rotator work. Your physio can help you...
At least one study I know of points that hypertrophy has more to do with absolute volume (set x rep x weight lifted) than intensity (% 1RM). Can't post link yet but you can google it: PLoS ONE. 2010...
