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  • It might pay to be clear what your goals are. If...

    It might pay to be clear what your goals are. If your end goal is hypertrophy, choose the best tool for the job. I personally thing that freeweights are easier to use for this goal. Although I am a...
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    You might gain some muscle if dieting down slowly...

    You might gain some muscle if dieting down slowly but at 220 it's going to take a long time so initial faster cutting (deficit of 500-800ish) might be better. Chances are you never need to "bulk"...
  • Probably just a minor muscle spasm. It means your...

    Probably just a minor muscle spasm. It means your neck and upper trap muscles are tight and poorly conditioned, maybe you had some DOMS from a previous exercise that contributed. The answer is to...
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    You most likely will need to do phases of fat...

    You most likely will need to do phases of fat loss and muscle gain. Because a fat loss environment is not ideal for muscle gain and vica versa.

    Maybe this sounds like it will take longer but...
  • Yes, several of those exercises will build...

    Yes, several of those exercises will build strength in the core, biceps and triceps.

    Getting a six pack is about gaining muscle all over and then dieting down. Exercise choice is actually not all...
  • nope

    nope
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    Many a hand has scaled the grand old face of the...

    Many a hand has scaled the grand old face of the plateau
    Some belong to strangers, some to folks you know
  • I prefer to be as fresh as possible when training...

    I prefer to be as fresh as possible when training a bodypart. So I spread the work for a bodypart through the week and blend it with other bodyparts, usually avoiding related bodyparts on the same...
  • Poll: Better :)

    Better :)
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    He hasn't posted in the last 4 years.

    He hasn't posted in the last 4 years.
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    I don't know the Bodyfit programs myself so I...

    I don't know the Bodyfit programs myself so I can't comment - but something like All Pros simple beginners routine would be a reasonable place to start for a novice trying recomp. It's free in the...
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    There is a Fierce 5 DB only routine that you...

    There is a Fierce 5 DB only routine that you could google.

    This is also a good resource:

    https://www.strongerbyscience.com/no-gym/

    The sticky threads in the Nutrition, Workout Programs and...
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    Actually the main reason keto works as a fat loss...

    Actually the main reason keto works as a fat loss diet is because it's harder to overeat - the food choices are more satiating. So if you are one of those that have trouble eating enough during a...
  • Poll: Dammit :(

    Dammit :(
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    Sticky: Probably because supplements have very little...

    Probably because supplements have very little impact. You can't cover everything in a single sticky thread.

    Also, the protein recommendations are based on broad population statistics from a...
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    No It's the same method as gaining mass - just...

    No

    It's the same method as gaining mass - just with calories just below maintenance. Perhaps you would chose a lower volume program but that may not work depending on your individual volume...
  • Not in my opinion no. Some are marketed as...

    Not in my opinion no.

    Some are marketed as being quick or slow digesting but all the evidence I've seen is that doesn't really make any difference, what matters is total protein per day - and to a...
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    Just start at maintenance and see if you can...

    Just start at maintenance and see if you can progress. Use small increases in calories to deal with slowdown in gym progress. Nobody who is not very underweight needs to pile on weight, do it slowly...
  • I have had problems with a poorly conditioned...

    I have had problems with a poorly conditioned upper glutes - which spasm or feel sore because they don't get used through a complete range of motion by the main lifts. Doing machine hip abductions...
  • I think it's a sliding scale Your largest...

    I think it's a sliding scale

    Your largest calorie deficit without significant muscle loss is determined by how much bodyfat you carry - a deficit of about 33 calories per day for each 1lb of body...
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