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  • Alcohol is technically a poison. There is no safe...

    Alcohol is technically a poison. There is no safe dose - but small amounts will cause so little harm you won't notice it. But let's not pretend (BTW, I'm aiming to have a beer this evening).
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    How you spread it out through the day isn't going...

    How you spread it out through the day isn't going to make any difference. If you have 2 meals, have half at each. A single dose isn't going hurt anything.
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    week 5 day 3: pin squat: 1 x 2 @8: - 2 x 140...

    week 5 day 3:

    pin squat: 1 x 2 @8:
    - 2 x 140 @7
    - 2 x 142 @7.5

    pin squat: 5 x 1+1F:
    - 5 x 137
    - 5 x 130
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    No, they don't affect your bench press - so if...

    No, they don't affect your bench press - so if your goal is all about improving bench then most of what you do should be benching.

    However, I would say that squat and dead have more of an impact...
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    No squat / dead? Maybe you weren't...

    No squat / dead?

    Maybe you weren't "overtraining" chest - just using enough volume to make progress...?

    Split is not that important - although 2x a week is probably better than 1. Total...
  • See a sports physio - and then actually do what...

    See a sports physio - and then actually do what they suggest. Taking a scattergun approach to trying everything might make it worse.
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    A lot of people put more effort into their bench...

    A lot of people put more effort into their bench that other lifts - so it is further down the road and probably needs other lifts to catch up.

    What are your other lifts?

    One approach is to drop...
  • Also, hypertrophy isn't just a simple case of...

    Also, hypertrophy isn't just a simple case of "doing 3x12". Read the size vs. strength sticky thread in the workout programs forum. It's more likely that a novice 3 day a week routine will suit your...
  • No, net calorie balance is everything when it...

    No, net calorie balance is everything when it comes to tissue gained or lost.

    Nutrition determines if you are healthy or not. And if you gain/lose fat or muscle.

    Read the sticky threads at the...
  • Adjust calories down until you are losing a...

    Adjust calories down until you are losing a steady 1-2 lbs a week. Follow an expert designed routine like Fierce 5 or All Pros - work hard in the gym and in all likelihood you will make progress with...
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    There is probably no reason to go beyond the RDA....

    There is probably no reason to go beyond the RDA. I found it made me more prone to nosebleeds - it is a blood thinner.
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    Those are training cues which sounds sensible but...

    Those are training cues which sounds sensible but may or may not be causing you to perform a correct hip hinge. Alan Thrall and Eric Helms both have videos on the RDL which I think are worth...
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    Looks like you are pushing out somewhat. But...

    Looks like you are pushing out somewhat.

    But yeah, it's fat, not posture. The proportions will start to look a bit better when you gain some muscle but at some point you will have to diet. Don't...
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    day 2.b 2ct paused bench: 5 x 1 + 2R: - I'm...

    day 2.b

    2ct paused bench: 5 x 1 + 2R: - I'm not going to take the pad off this cycle at all... things feel a lot better and I think I was shrugging a bit before rather than depressing which I've...
  • This thread is 10 years old. OP posted just once.

    This thread is 10 years old. OP posted just once.
  • Thread: New Here!

    by SuffolkPunch
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    Hi All the best tips are in the "sticky"...

    Hi

    All the best tips are in the "sticky" threads at the top of each forum page - in this forum, Exercises and Nutrition.

    We recommend using a well known routine like Fierce 5.

    55kg is rather...
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    Could be visceral fat. Stomach girth is always...

    Could be visceral fat.

    Stomach girth is always down to fat one way or another. Rectus abdominus are a flat sheet of muscle and they can hypertrophy but never stick out that much.

    Can also be...
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    Apparently hypertrophy has been seen reliable at...

    Apparently hypertrophy has been seen reliable at as low as 30% of 1 rep max. If you are going to use low weight and high reps it becomes particularly important to take each set pretty close to...
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    Interesting what you say about the taper week. I...

    Interesting what you say about the taper week. I don't feel as fatigued as I often do towards the end of a mesocycle. Perhaps I'm just not strong enough that the submaximal work is not taking a big...
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    True PRs: Squat: 1 x 152 Bench press: 1 x 120...

    True PRs:
    Squat: 1 x 152
    Bench press: 1 x 120
    Deadlift: 4 x 190

    So anything over 190 would technically be a PR - although in ERM terms, I'm still not close to my previous deadlift ability.
    I...
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