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Dec
12
comment What exercises would make up the minimum, complete, general fitness workout?
@HerrKaputt Several versions of SS include chin-ups and pull-ups, or power cleans.
Dec
12
revised What exercises would make up the minimum, complete, general fitness workout?
this question is too good to stay closed
Dec
11
comment What are the trade-offs of weight versus repetition?
@MikeS Uh, no, I just found the book to do its job in a way that resonated with me. I plug other programs and authors, too, in the appropriate contexts--Kurz on exercise science, GreySkull LP for upper-body enthusiast novices, paleo/Weston A. Price diets, and so on. If Mark Sisson would write a to-the-letter "do this if you're a novice" workout program, I'd probably plug that more than SS.
Dec
11
revised What are the trade-offs of weight versus repetition?
added 2026 characters in body
Dec
11
answered How many sets and reps should I do as a beginner?
Dec
11
comment How many sets and reps should I do as a beginner?
My interpretation, even accepting the studies they use (which I dispute on unrelated grounds similar to Jonathon Sullivan (PDF)) is that "loads corresponding to 1-6 RM was most conducive to increasing maximal dynamic strength." I think the 8-12 recommendation is colored by their desire to avoid injury instead of most efficiently developing attributes: "For novice individuals, it has been suggested that moderate loading (50-60% of 1 RM or less) be used initially as learning proper form, and technique is paramount."
Dec
11
comment How many sets and reps should I do as a beginner?
Isn't this based on the novice effect, that is, anything will work if you're new? "Loads of 45-50% of 1 RM (and less) have been shown to increase dynamic muscular strength in previously untrained individuals...Several pioneering studies indicated that training with loads corresponding to 1-6 RM (mostly 5-6 RM) was most conducive to increasing maximal dynamic strength. Strength increases have been shown to be greater using heavy weights for 3-5 RM compared with 9-11 and 20-28 RM." journals.lww.com/acsm-msse/Fulltext/2009/03000/…
Dec
11
revised Does warmup volume have a detrimental effect on working set?
added 756 characters in body
Dec
11
comment Why are strength programs made the way they are - much of the same, regular intervals, same program for a long time
I agree strongly with Informaficker--this is an XY problem question. The answers this question are quite broad, since they essentially ask "why is strength training done this way", which is the topic of entire series of books. (Rippetoe & Kilgore's Practical Programming would be the place to start.) Voting to close despite Kate's good answer.
Dec
11
comment How can you do a BMI test?
It's important to understand that BMI is a terrible metric for health.
Dec
11
comment Does warmup volume have a detrimental effect on working set?
@jontyc I guess I'm not clear on which part of the volume concerns you.
Dec
11
answered Does warmup volume have a detrimental effect on working set?
Dec
10
comment What exercises would make up the minimum, complete, general fitness workout?
@DocFaustus "Leg, push, and pull", not just any 3.
Dec
10
revised What exercises would make up the minimum, complete, general fitness workout?
deleted 2 characters in body; edited title
Dec
7
comment Changing Starting strength to lose Fat
This question about losing weight with StrongLifts could be helpful. So could this one.
Dec
7
comment Changing Starting strength to lose Fat
Starting Strength is defined by increasing the weight on the bar in every session. Doing the program for five months should put your squat somewhere close to 350 even if you started with the empty bar. So I'm a little unclear as to what program you were doing. Where did you read how to do it?
Dec
7
comment Changing Starting strength to lose Fat
How have you been doing the program and still only lift bodyweight? How many times have you deloaded?
Dec
7
comment Is there any scientific theory behind constructing workouts in the right order?
@KerxPhilo The paragraphs under "shock the muscles into change" definitely encourage changing up one's training, but Sparafusile advocates switching up the exercises every workout, and explicitly rejects any ordering within a workout. If his wording was hyperbolic and he agrees with the bb.com article, we would be closer to agreement.
Dec
6
comment burn arm fat not feasible in my case
Unfortunately, it's not feasible to target fat loss. Spot reduction is a myth. You need to lose fat all over. The good news: fixing your diet and increasing exercise works well for this goal.
Dec
6
comment Is it possible to gain weight eating only fruits and vegetables?
Why is juicing better?