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seen Apr 30 '13 at 23:47

You learn training by doing it, not by reading it. It's quite simple. Hard work and attitude over the course of many years gives you the knowledge that you need to make constant gains. Stretch, lift, run. Don't overthink it. Keep it simple.

O ya...since the internet doesn't lie I squat 3000 KILOS and bench 25...thousand pounds


Aug
2
comment Need help with lower back pain while on stronglifts 5x5
tons of reverse hyperextensions... i believe you body is going through a severe adaptation phase with squatting. this happens to everyone, even professional athletes. lower back pain/tightness typically happens after the first 3-6 week cycle in a prolonged period of rest from squatting in many athletes (by prolonged i mean 6-8 weeks and typically the squatting is over 315pounds for a basic 5x6-8 starting cycle)
Aug
2
comment How does one “grind down” calluses?
+1 for the Dremel tool!
Aug
2
comment How do I train my calf muscles?
@RobinAshe speed is also genetic ;-). A donkey can't win a Kentucky derby. With proper Olympic weightlifting and ploymetrics over the course of 4-5 years you can easily improve your vertical to the mid 30 inches. The 40s would be more a genetic factor I'd say. Calves is and stays an accessory just like bicep curls. Calves are a great accessory for injury prevention and to strengthen those ankle muscles which will in turn improve your core lifts such as squats, deads, etc and also add some extra spring in your vertical.
Jul
31
comment Need help with squatting on stronglift 5x5
keep it simple man! start with putting 5 pound plates on your heels and squat as deep as possible. Once the ankle and hip flexibility increases throw those plates away and add weights to the bar. Try doing some pauses at the bottom to really force you to open up the hips. Stay disciplined and in 3 months you'll squat Ass To Grass!
Jul
25
comment Suggested Protein/Fat/Carb Ratio?
pump up that protein intake like the world's about to end, decrease you carbohydrate intake to a minimum and increase you omega-3s (think oils and butter and nuts) and omega-6s fats (think fish).
Jul
25
awarded  Scholar
Jul
25
accepted Neural Adaptation Training vs. Hypertrophy Training?
Jul
25
comment What changes between the 5 rep range and the 10 rep range?
@DaveLiepmann dude! that is an awesome assessment which you have gathered. Although mildy true repetition maxes based on a percentage scale just doesn't work IMO. BUT it is a good scale to measure for the amateur lifter. When we would have an athlete who needed to gain mass we would always take his last set in a set of 3-5, take 80% of that and tell him to do 10 reps of that. Insane increase in hypertrophy was seen by a lot of the athletes, not to mention a mental challenge. We would also do 20rep maxes every now and then for awesome hypertrophy results (squats, bench, etc.)
Jul
25
answered Should I focus on gaining strength or weight?
Jul
25
comment best way to cheat - cheat day? cheat meal?
Cheat days is God's way of saying that you should enjoy life a bit with your diet. It significantly increases your leptin levels which give you that "feel good" sensation for a few days. A full on cheat day MUST be followed by an extremely strict low carb day though. That is a rule of thumb I follow and it works wonders.
Jul
25
comment Should you workout abs every day or include rest days like other body parts?
Depending on your previous work capacity and training maturity you can train everyday. Especially core. Unless you're the kind of guy who goes in the weight room and does russian twists with a maximum weight, then obviously you'll burn out. But since he is asking about planks, knee lifts, even exercise ball situps [fairly light i assume], that can be done everyday. Very heavy pulling movements (power cleans, esp deads) take a long time to recover from. It can take a few days or even weeks to recover for a professional athlete from a maximal deadlift workout.
Jul
25
comment Should you workout abs every day or include rest days like other body parts?
honestly you can train core everyday. That goes also with doing calisthenic movements such as pullups, dips and pushups all at your bodyweight. It is very hard to overtrain those aspects of training. It is when you put your body under a LOT of stress that it takes time to recover from those workouts. Your nervous system gets hit real hard with high intensity (heavy loads in the weight room for e.g.) workouts, especially in the pulling movements.
Jul
25
comment What should I eat (if anything) after working out if I work out at night?
focus more on foods high in protein, less in carbohydrates as it will spike that insulin and cause you to be a bit more awake. If you consistent with a workout schedule your body will go through the adaptation process and adjust to that time schedule.
Jul
20
comment Losing weight without losing muscle
higher protein intake (lots of protein shakes in water), very low on the carbohydrates and a good amount of healthy fats.
Jul
15
awarded  Student
Jul
14
comment What is the “kernel” for a 4 decade training program for physical fitness?
@fredob lol actually i totally agree. I get a much higher training effect as well from weightlifting. I just wanted to state what most generic books display as "kernels".
Jul
14
comment What is the “kernel” for a 4 decade training program for physical fitness?
@fredob i believe "kernels" should broken up into aerobic output activities such as swimming, running, biking and anaerobic activities in weightlifting which consist of the core lifts (press, squats and deads). Put that into a program and you'll always be fit.
Jul
14
comment Bench pressing and deadlift on even days, squat and pull up on odd days. Is this all I need?
@mugetsu try Jim Wendler's 5/3/1 program. It addresses squats, deadlifts, presses (bench and military) with an extremely simplistic setup. Perfect for people who just want to get strong and "buffer". Follow the program for 5 years, dedicate yourself to eating right then come back to this forum and let us know some updates. ;-)
Jul
12
comment Neural Adaptation Training vs. Hypertrophy Training?
@DaveLiepmann gotcha. I wanted to pick the brains of this community before I come to a conclusion so I thank you for your responses. I did go off a question orgy with the last one addressing a fairly different aspect compared to the previous.
Jul
11
comment Neural Adaptation Training vs. Hypertrophy Training?
first off thank you for your response. this is an excellent analysis where you couple neural training to become basically a reflex. Yes after doing the exercise over and over again the body becomes accustomed to the levels of stress and that's when big breakthrough and personal records can occur in events such as track and field. Your last paragraph is exactly what I am looking for but didn't have the words like you did to explain. Basically if you gain more muscle through hypertrophy training, can that result in a higher magnitude of fast twitch muscle fibers?