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Ive never found a study that says stretching does anything of value. As rippetoe put it "you cant length a muscle without surgery". And to the opposite, we have known for 30 years that static...

You have a not so happy patellar tendon. That would explain why it hurts less in the squat. This can also be called jumpers or runners knee.

Tell yea the truth, if you can do the box squats like...

Which part of the knee hurts? Alot of people "chicken leg" them and get pain in the back of the knee from hyper extending. But considering you should not be using your knees, i wonder what is up......

The leg press is not a substitute for the squat. The leg press will not help improve your squat. The leg press helps fill out your quads for cosmetics.


As for the bench press, since you have a...

Bench press you will probably fail and have to repeat with the same weight a few cycles till you can honestly handle the weight. This is neither bad or good. And yes "maxing out" or missing reps...

A cycle is 5 weeks.

A test day is week 5 heavy day. If you get in all 12 reps for that lift, you "pass" and get to bump the weight at least 10% for next cycle.

As for heavy weights, the only...

Funny, the last poster has your stats. I ran some numbers for him, so they should apply to you too.

But you have a few choices:

Cut as quickly as possible, with the goal of not missing reps...

If you have recovery issues, do accessories and cardio directly after the workout, so you are not "robbing" recovery. If you want to put a lot of effort into the accessories(personal goals, sports,...

There are a few hacks.

If you are adding almost exactly 10%, you can make 3 progams in your app. Lets say you add 10%. That means next cycle, weds is last cycles monday(heavy), and friday is...

"six to eight weeks away from abs" Is the rule of thumb. I tell people to bulk till "flexed abs, smooth when relaxed". So you still have plenty of core definition so id say you can still bulk for...

Well lets crunch some numbers...

You are currently 163 LBS of lean mass and 31lbs of fat.

Your goal on this program is 167lbs (bmi 24) while at 13% BF (22lbs of fat).


So your years of...

SIMPLE BEGINNERS ROUTINE

I assume you just learned the difference between a rep and a set a week ago.


The beginner diet is the min, not the max. Maybe i didnt put that line in... But...

DB will be 5-10% harder depending on the lift and sub(squat will be 10%, while doing the arnold press vs OHP might be zero).
If you are not lagging, but still want to do some things, you can do some...

I updated the faq for this thread;

Q15: The starting diet
A:
Your first goal is to get to 13% as quickly as manageable.
Your end goal is BMI 24 while at 13% body fat. This normally is around...

Yup if you are runing out of steam you want the accessory to be a higher rep than the main. And yes it just needs to be a different grip vs your main row, it could even be hammer grip.

Long term most will need lat and side delt work.

Lat pull downs, krock rows, grease the groove chinups (do 1 chinup, 10-20 times a day). You want some that is the opposite grip of your row. And...

2 Reasons. #1 the joke is "if you can do 3 heavies a week you are not going heavy enough" So a light day allows you to go heavy "er" vs 3 mediums or heavy light medium. #2 is allpro does not have...

Form looks good. Kinda dont like the grip. Ive never been a fan of the bent wrist form. If anything you should be pulling down for tightness/bracing. And if you have a bent wrist, there is a...

Sustainable jump rope in a room with a high ceiling? Dancing to youtube? Ive been telling people to get those peddle bikes that go under your desk. Im not sure what your threshold is for...

Someone smart said to completely avoid doms, you must have a routine that is only concentric reps. It was theorized that its the eccentric that causes the DOMS.