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7

I've seen you ask and answer questions, so I'm certain you have most of the theoretical answers you seek. Now, to make them realistic (aka broscience that's working for me). Don't eat when you are hungry. Eat when it's appropriate. Don't eat because you feel like it; eat because you don't want your body clinging to the fat you have. It's not just about ...


6

Your training really depends on your goals. There are several factors that program writers have to consider: Training effect: will this help you achieve goal X? In this case increase in muscle mass. Recovery: how quickly can someone train again if they do this routine once. Or what can they do while the body is recovering from some earlier work. As ...


5

Hopefully, I can help you sort through some of the information. I think you have every right to be skeptical of the claims on the Stronglifts site, Medhi does tend to overstate things and not dig deep at all. However, broscience is still useful when actual science doesn't have any information on the subject. The good news is that there is still some ...


5

Presuppositions The presuppositions in this question are mistaken. A) It is possible to gain muscle and lose fat at the same time if the conditions are right. B) It's not true that one should not change one's training program while cutting--one should still do some heavy lifting, but the program should change. The point of heavy lifting during a cut is to ...


5

Right now, today, I could back squat 100kg for five. But if I were starting a per-workout linear progression like StrongLifts, it would be a terrible idea to start with 100kg. Even 90kg would be ill-advised. I don't want to start lifting at my 5RM or even a high percentage of it. I want to leave some space as a buffer so that I can continue to add weight. ...


5

Bent over rows are not bad for your back when you are used to handling the weight. However, when your bent over row (AKA Pendlay Row) is pretty close to your deadlift weight, as happens on SL5x5, then it's hard to balance it all out. For example, I'm an over 500 lbs deadlifter and can comfortably row 200 lbs for reps. Get too much over that and and I'm ...


4

That's a very overarching question, but I'll do my best to answer it: First off, the activity you do does not matter that much if your goal is to lose fat weight. Although it does matter if you want to keep lean body mass (i.e. muscle weight), so let's dive a bit deeper into this. Basically, every diet is calories in vs. calories out. If you use up more ...


4

First, understand that stress in any form depresses your immune system. Lifting weights is a training stress, and in particular deadlifts can really push you over the edge. The goal is that when the stress is lifted and you recover you are at a stronger position. I have no idea what your current stats are with the squat, bench, deadlift, overhead press, ...


4

First a couple of points to consider: 6-8 weeks is not long enough to lose all of your strength It is long enough to lose a little of your strength You will be sore the first week back doing Stronglifts. The answer will essentially be the same as the question you pointed to, it's just a matter of degree. Nothing is more demoralizing than trying to work ...


4

One of my other issues is my diet I believe. My TDEE is calculated to be 2439 calories/day, How do you know that? What source? which if you take off 20% makes it 1952. I eat below 1952 every day but don't see any weight loss and I think it's because my body is used to what I eat. I don't think it works that way. If you are not getting ...


4

My advice will be a bit different, but there's some preliminary things to understand first: Determine the nature of your soreness first: Back pump (where there is an uncomfortable tightness in the lower back) is normal and nothing to be concerned about. Sharp pain, or even a dull pain that is different from general tightness is a symptom of bad form which ...


3

The thing that concerns me is this: Here is my problem. 2 weeks ago I got squeezed by the 142.5kg (314lbs) barbell while doing squats. Nothing really bad happened because I have squat rack, but I felt a little needle pinch in my left upper belly (just under my ribs). I have a mental picture of your upper body folding forward creating an impingement. ...


3

You were lifting for "about" 12 weeks and now you are taking a 6-or-more week break. That's a lot of time off compared to the amount of time lifting. It's almost as if you're doing the program for the first time. You should deload by 25 to 75 percent, then restart the program just as you were. Assuming that you followed the program exactly and had no ...


3

Lower back pain is commonly caused by improper form. Squats, DL's, and rows will do this to you if you allow your lumbar to go into flexion during any parts of the lifts. Film yourself when squatting, deadlifting, etc, and see if you are maintaining extension or going into flexion. My experience is this is why low back pain persists. Also, word to the ...


2

It depends on what you're going for, really. You can't just alter your workout and expect the exact same results. With that said, you can of course keep the overall volume by dropping weight and adding reps. But due to the change in rep-range you would be focussing not on maximum strength anymore, but on hypertrophy (8-12 reps) or endurance (12-25 reps). ...


2

Step 1: consult a doctor to determine: If it's really hemorrhoids The severity if it is And the protocol to remedy it. If the hemorrhoid was caused by lifting, then know it won't get any better if you continue lifting the way you do. You can work through minor hemorrhoids, but refine your technique. Step 2: fix your form You'll find that you need to ...


2

Personally I would do the rehab exercises exactly as prescribed, perhaps after warming up and before the StrongLifts workout on days when I have that scheduled. I'd then do StrongLifts as prescribed for the lower body, but reduce the upper-body progressions to add weight every two weeks instead of every workout. Therefore my barbell row, bench press, and ...


2

Since you are still in the midst of rehab, and the other stuff will help you get stronger, I'd recommend starting with 3x5 instead of 5x5. The whole reason Stronglifts has 5x5 at the beginning is really for more practice. The problem is that it's more practice while you are still zeroing in on how your body performs the lift. My recommendations are: ...


2

It's important to realize that rowing is primarily a leg exercise, it's like a horizonntle power clean, arms and back just carry through the power generated by the legs. Given the high volume of squats in the 5x5 program, intense rowing is likely to wear out your legs, but light rowing is probably ok if it is absolutely needed. This is from the standpoint ...


2

Doing something like StrongLifts 5x5, Starting Strength, or Madcow on a calorie deficit is like running into a headwind. It will be harder to make good progress with the weights. Essentially, you will run out of energy before you feel like you are really challenging your strength. There's nothing magical about any of the programs I listed, but the lot of ...


2

The StrongLifts report, page 48, says the 5x5-to-3x5 switch often occurs around a squat of 200 pounds: My own analysis of hundreds of training logs and surveys of StrongLifts Members shows that most guys usually need to switch from 5x5 to 3x5 once they hit the 200lbs mark on the Squat. Now before you fix on this number – many StrongLifts Members got way ...


2

You aren't telling us about your diet or sleep schedule. Both these factors are important when considering illness. [This part should be a comment, but I can't comment yet] Answer: If it is directly related to going to the gym you might want to make sure you are washing your hands thoroughly after a gym session. The gym is a great place for germs to spread. ...


2

The Rippetoe video is fairly comprehensive, and I use it as the basis of my setup. The bar should feel almost like it's locked into your back when you find the spot. When you squeeze the shoulders together and get the bar in the right spot, there's sort of a groove that forms (or will form after some delt development). I take my grip, squeeze my shoulders ...


2

IMO, a belt shouldn't be necessary until you get to a weight about 2 times your bodyweight, if even then. Fix your form, don't try to patch the problem with a belt. If your back is hurting, you're probably leaning forward and rounding your back to compensate for tight hip flexors or limited ankle dorsiflexion. Video or have someone else video you while you ...


2

First off, and most importantly - A belt should not be a fix for bad form! That said, a sore back is common when deadlifting. You should get a professional - a real professional - not your local gym-head or 5 $ a hour trainer to coach you. Good form is crucial, especially on heavy exercises. The money you invest in learning the basics will come back ...


2

It's a little hard to write this out, but when benching "power lifter style", I usually approach like this: Try to drive your shoulder blades into the bench. You want lots of positive and balanced contact between your upper back and the pad. You will be on the toes / balls of your feet, which helps to arch your back. Your feet will be nearly under your ...


1

The routine you posted, as well as the one in the link you provided in the comments, take some ideas of High Intensity Training (HIT) to make single sets work. The general idea behind HIT is going as hard as you can, often using intensity techniques. Once the set is done, you gave it your all and there's nothing more to do, so you move on to the next ...


1

Hi Iain, Do you take multi-vitamins? If not, you need to add multi-vitamins to your daily intake. Vitamin C is especially needed for immune system boost. Since you've already sought medical help and nothing obvious could be found, I would start with taking the multi-vitamins. Our bodies can't produce all the nutrients it needs; that's why ...


1

I started 5x5 in May 2014, and the workouts have lengthened to 1.5--2 hours depending on which workout I'm on (shorter for Deadlift day). For reference, my current lifts: Squat: 240 Bench: 160 OH Press: 95 Deadlift: 285 I switched to 3x5 on squats on 10/1. I will be 62 in December. I've deloaded three times on squats, 4 times on OH press, but not on ...


1

If your depth is fine and the knee cave is moderate then don't worry about it. Maybe stay for a few extra sessions at this weight so you feel more comfortable with it. But a little knee cave isn't too much to worry about if everything else is copacetic. If you deload then ten or twenty pounds and working back up is fine.



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