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IMO there are a couple of players there on past merit and not current form. Players that have been playing well all season have been overlooked as a result. Forward selection seem to be leaning...

Stretch the tendons on the wrist and forearm, ART on the muscles and tendons from the shoulder down. Helped me with my elbow problems.

The bar is set to high in the rack. You are going up on your toes to remove it. Move it to about chest height and squat it out of the rack. If you continue to use that rack position you are going to...

Always include the bar weight.

Thanks for the reply. For the intervals of 60-90s , what ratio of running to recovery should be used?
And could you tell me how you would structure the 2.4/3.2 km runs -would something like the...

What would be the best way to establish an aerobic base prior to moving on to the HIIT whilst doing a strength program such as SS?

Do calf raises with a barbell on your upper back and use the platform. Don't use gloves, it will affect your grip as the weights get heavier.

If you need more than a week just repeat the 8 rep week and then continue on the next cycle. Here is a vid on deloading v taking time off. ...

Anyone start Rugby later in life such as 30+? Been a fan for the last fifteen years but never got round to playing due to work. Now my work is no longer an issue I was thinking of maybe joining a...

What ever one you are most comfortable with.

When you pull the bar towards your torso you pull your shoulder blades together. The advice you were given is when lowering the bar.

You will not put on any noticeable mass in 4 weeks. If you are happy with the way you look just now then eat at maintenance. If you need to lose fat then just cut and stop when you reach your desired...

The low rest times are there to push endurance and recruit certain muscle fibres. Here is a quote from all pro-

"Some where way back in this thread I posted a chart of what you're burning for fuel...

The deload is built into the program. When you start a new cycle, although you have increased the weight you are dropping again to the low reps and this provides you with a decreased workload...

As its week 1, If you feel you can do another heavy day then do it. If not just do medium and rest over the weekend and start week 2 on Monday.

Reducing the reps will give you the reduced workload for med and light days or if you are doing weighted chins reduce the weight.

They prob are not in the routine due to being to hard for...

If you are still below the intermediate level then you will make progress. If your an intermediate then pick an intermediate program (there is an intermediate version of the beginners routine in the...

As you are dropping a set you will be lowering the volume not the intensity. As the volume is decreased you should be able to increase the intensity ie the weight, as you are now only doing two sets...

Jasons program is designed for folk who have been lifting for a few months. It is an aggressive program for building primarily muscle and strength. You can do it as a beginner but the volume is high...

Considering you have been on a cut that is amazing progress. Congrats.