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  • Anterior pelvic tilt. (where you stick your ass...

    Anterior pelvic tilt. (where you stick your ass out and your stomach)
  • So it looks like your actual maintenance is where...

    So it looks like your actual maintenance is where the fitbit is telling you that you are in a 1300 calorie deficit....

    My advice is don't bother using it. Just stick to the same calorie level...
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    put a video on youtube, just post the v=[code]...

    put a video on youtube, just post the v=[code] from the URL and someone will embed it for you
  • From 12 - 36 hours. Usually less for more...

    From 12 - 36 hours. Usually less for more advanced lifters.

    Of course during this time, you should try to mobilise protein synthesis fairly often. Like every 4 hours roughly. The window may even...
  • Posture? APT? Pics would help.

    Posture? APT?

    Pics would help.
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    It's difficult and also kind of futile trying to...

    It's difficult and also kind of futile trying to get an accurate BF% number - and it doesn't really change what you need to do in any case.

    At 65kg and 5'9 you need to gain muscle. If you want...
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    A lot of people think flexibility is synonymous...

    A lot of people think flexibility is synonymous with stretching. Actually, stretching is a relatively minor part of that. It can help you get into the right ROM for your exercise if you are too stiff...
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    I recommend reading the "basics" sticky thread at...

    I recommend reading the "basics" sticky thread at the top of this page. Nutrition is your #1 priority.

    Then go to Workout Programs and pick any of the routines from the sticky threads. For example...
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    You won't learn to squat without squatting. ...

    You won't learn to squat without squatting.

    yes, using a lighter weight and focusing on form and spine alignment is a good idea before going heavier

    Also, it might be an idea to learn proper...
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    Huge? No - you may need to get a more diverse...

    Huge? No - you may need to get a more diverse range of sources and/or slightly increase your target protein intake. Most people are eating more than enough anyway.

    This might help:...
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    It's likely your BF% is higher than you think....

    It's likely your BF% is higher than you think. We've all made this mistake in the past. The implications of this are that you probably need to train your entire body, not just chest and arms -...
  • If you are worried about nutrient timing, you...

    If you are worried about nutrient timing, you should not go for 16 hours without protein. If you don't like eating in the morning then don't - but at least have a protein shake. There is no magic in...
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    Just do a couple of sets with lighter DBs. For...

    Just do a couple of sets with lighter DBs. For example half then 3/4 of the weight you are going to use for the work sets.

    DB presses are much more sensitive to technique variations than barbell...
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    Should have gained muscle like we suggested: ...

    Should have gained muscle like we suggested:

    https://forum.bodybuilding.com/showthread.php?t=178924961&p=1615553241#post1615553241

    You're never going to have definition / a nice looking...
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    Yep, nothing will kill a bull market like...

    Yep, nothing will kill a bull market like inflation

    Structural damage to smaller businesses due to Covid will take time to become apparent
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    Right, so that comes out at 10 sets in 30...

    Right, so that comes out at 10 sets in 30 minutes. Should be doable. You may have to use a higher RPE and do less isolations since you'll be cutting your number of sets by about 40-50%
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    The main factor is how many sets can you fit into...

    The main factor is how many sets can you fit into 30 minutes. That could be 10 if there is an average of 3 mins in between (rest pauses and changes made to weight between sets and different...
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    "body type" is a not a real thing. We all have...

    "body type" is a not a real thing. We all have different amounts of fat to lose and muscle to gain but the methods of achieving this are the same for everyone. Training and nutrient intake should be...
  • Cut to below your target and gain back. You...

    Cut to below your target and gain back.

    You can zig zag your way - although I feel a phase should last a reasonable length of time - probably timed to match a typical training mesocycle. For...
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    Eat afterwards. If you have to get up an hour...

    Eat afterwards. If you have to get up an hour earlier just to eat, it will probably impact your gains way more than training fasted.

    If you eat straight after, it will be virtually no different to...
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