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Doctor says I should lose about 10 lbs to help with my BP.

I'm 190 lbs and 20% bf. Relatively strong... 465 sq, 300 BP, 495 DL...

Advice on best way to lose some weight and keep as much...

Just do Stronglifts 5x5. It's the same exercises with different rep ranges than what you've listed.

You'll get stronger and if your diet is good, you'll still cut weight. Losing weight is 90% diet...

5x5s are generally beginner routines. I would recommend a program like 531 or Juggernaut Method for long term training with the occasional use (2-4 times a year) of Smolov Jr.

This is way too complicated. Look up StrongLifts 5x5

Differs by program. Try the progression Wendler lays out in his 5/3/1 routine.

The key to weight loss is diet. Download MyFitnessPal and turn to the nutrition forums as they are a great resource. I also find this diet article useful...

Matthewtant,

Your 50 minutes to 1.5 hours in the gym three times per week is perfectly fine. If you were edging into regular 2.5 hour sessions, that could an issue, though.

The truth is that...

What can I do to strengthen my wrists? They bench backwards when I bench no matter how hard I grip.

No issues with DL grip.

Yeah. Is fine to train both, but you need access to lifting equipment to properly perform volume sets. Think about it... one rep of 135 on an OHP is equivalent to 3 reps with a 45 lbs kettlebell, as...

Tbh, youd probably be better off just training the bigger, main lifts right now. The other stuff is probably just going to be redundant unless you have a long lifting history.

Check out...

.... I can't believe they let you be a personal trainer. I read through this entire thread and have concluded you're an idiot.

"There are two types of intensity..." yeah the kind actual personal...

Three solid back exercises.
1. A heavy, horizontal pull - T-bar, Pendlay, Bent Over. It doesnt matter. Just hit it heavy for a few sets of 5.
2. Unilateral DB Rows- hit there for 8 to 12 one arm at...

Hey man, I'm very sorry to hear this happened to you. I can only imagine it that it feels like you have lost an important part of your life.

That said, I think there is hope for you. College and...

Yeah, that's a pretty strong bench for someone who is 122 lbs.

That said, you have a lot of work to do considering your form. As you continue training, dont bounce the weight off your chest and...

Yo man, you might have tennis/golfers elbow. I've gotten this a few times when doing a lot of bench and triceps work (ty Smolov). Anyway, you can buy one of those braces with an air bubble. They're...

If you're taking 7 days off, go to the gym a couple times and lift lightly. The 531 (Wendler) deload protocol for main lifts is 40%x5, 50%x5, 60%x5.

Personally, I like to some assistance work too....

Hey, I actually time my rest sets, haha.

Bench 2 to 3 minutes. If I'm going for an AMRAP on my final set, 5 minutes.

Squat and DL 3-6. If I'm going to an AMRAP on final set, 8 minutes.

You're on the right track. Your gains are just slowed. Best way to get gains now is to define a training focus. If you like bodybuilding, work on chest and back for 3 months, while just maintaining...

Hello All,

MAIN QUESTION: What are effective training methods to maintain as much strength as possible in non-prioritized lifts, when you are focusing on another movement?
E.g. how do I keep my...

Hello All,

MAIN QUESTION: What are effective training methods to maintain as much strength as possible in non-prioritized lifts, when you are focusing on another movement?
E.g. how do I keep my...