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  • 1- talking stops and actually lifting and eating...

    1- talking stops and actually lifting and eating begins. That’s the fastest way.
    2- the split matters less than things like
    frequency of stimulus, intensity, volume and resistance used.
    3- start...
  • 1- cheap 2- fits a variety of iron by different...

    1- cheap
    2- fits a variety of iron by different companies
    3- can literally use washers as added resistance
  • Btw , my 15 year old lifts on a three day a week...

    Btw , my 15 year old lifts on a three day a week plan alternating upper/lower days. Today he hit a nice deep squat with 305. Hes benching 205 and Dead’s , (which needs work) 300.

    800 lb club in...
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    Nothing wrong with a nap after work! At 55 I’m...

    Nothing wrong with a nap after work!

    At 55 I’m darn glad I learned the value of an every other day split years ago!

    Train your tail off sandwiched between recovery/real life responsibilities...
  • With your three day a week plan…This is my...

    With your three day a week plan…This is my recommendation

    Week 1

    Monday - upper body low volume

    Wed- lower- high volume

    Friday - upper body low volume
  • So you have a calf/inner thigh day once a week?...

    So you have a calf/inner thigh day once a week? Tbh I think the calves might do better with stim twice a week and you could skip the inner thigh stuff without missing that at all.

    Are you doing...
  • Find your ideal… For me: Once every four...

    Find your ideal…

    For me:


    Once every four days = 2 x in 8 days

    That to me provides consistent spacing vs training twice in a 7 day period.
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    Ripped through my arm workout with nice energy....

    Ripped through my arm workout with nice energy. Took me about two warmup sets and two work sets before going savage vs the weights.

    With biceps especially, I find that at age 55 I need a wake up...
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    Pretty sure she’s already on record saying Trump...

    Pretty sure she’s already on record saying Trump never acted inappropriately towards her or anyone else, but the media leaves that part out.
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    Today’s goal was to improve depth and pause at...

    Today’s goal was to improve depth and pause at the bottom of my squats. I also wanted to settle a dilemma. Do I still elevate my heels or not? The answer is YES.

    My first set, flat footed, was...
  • https://strengthlevel.com/one-rep-max-calculator...

    https://strengthlevel.com/one-rep-max-calculator

    Thats for those who didn’t bother to Google for the 1 rep
    Max calculator tool.

    In any case once you have a 3 rep
    Max tested, its easy to call...
  • Ok Im back…progress… What you really need to...

    Ok Im back…progress…

    What you really need to do is stimulate an adaptation…challenging the adaptation of the muscle with more time under tension (another rep) or greater mechanical tension (more...
  • For example you could bench and squat with 250 on...

    For example you could bench and squat with 250 on the bar for years and as long as you don’t bench and squat 500 you are at least over 50%.

    Pick a rep range you like, train in it…when you can,...
  • This is why it’s a very good idea to simply...

    This is why it’s a very good idea to simply familiarize yourself with 1 rep max calculators which are a Google search away.

    It’s a good idea to examine % to reps charts to get a BALL PARK number...
  • …so what happens next….how do you “progress?” ...

    …so what happens next….how do you “progress?”


    Well, it’s really not up to YOU. Your muscles will adapt in such a minute way that you can’t possibly plan nor predict exactly what will happen...
  • The SIMPLE truth about “progression”

    You go in the gym.
    You pick up the 20 lb dumbbells for a warmup….no reason for choosing the 20s other than they are “light” and you can warmup without tiring your arms.


    After admiring yourself...
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    You will find that you don’t need to be in...

    You will find that you don’t need to be in ketosis to lose weight given proper energy in vs out.

    Secondly, you’ll find that growing muscle is a million times easier with carbs in the diet. Insulin...
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    Tim Belknap…..that was the guy I wanted to be...

    Tim Belknap…..that was the guy I wanted to be like when it came to forearms…


    Spent years chasing it…
    I’d do drop sets of reverse curls (cable)
    Wrist curls
    Reverse wrist curls
    Grippers too...
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    What keeps me going? Performance…not...

    What keeps me going?

    Performance…not appearance.

    At age 55, it’s about strength and muscle size…what I can actually DO!

    This is the key.
  • Squat, everything else is gravy!

    Squat, everything else is gravy!
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