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Here to help with 100% correctomundo information...


Aug
20
comment Is there a difference between the benefits from extra sets or extra reps?
add a lot of calisthenics to your workouts (situps, pushups, dips, pullups). Those are a great introduction to fitness and well-being.
Aug
14
comment Why do experienced lifters work up to a heavy set, then do a final, lighter set?
this type of training is highly effective. We would call it PAP...post activation potentiation. If timed and done right with the correct lifts, especially with the squat, clean and bench your nervous system is ready to fire at an extremely high level and you could get a personal record in a throw, jump or even sprint... There are many ways of utilizing this kind of training but it is important to work in your neural adaptation phase of 90% or more of your max to maximize your potential. Olympic Weightlifters (esp. russian, bulgarians) do this before their competition lift...
Aug
4
comment How do I train my calf muscles?
@RobinAshe Please check out Joe Defranco's page (defrancostraining.com) and books highlighting the importance of strength training which improves your vertical and 40 yard dash. He provides plenty of examples of all the NFL athletes he trains that improve their 40 and their vert by really focusing on box squats, trap bar deadlifts and weighted box jumps (he actually doesn't like olympic movements because he considers it a waste of time to learn opposed to just getting the body ready to fire with other basic movements).
Aug
2
comment How do I train my calf muscles?
Speed and vertical jump go hand in hand buddy. Typically when your speed increases (by this I mean 30/40/50M) your vertical increase as well. Depending on your genetic potential you can only reach a certain level of speed & hops. You can either find a way to push past your genetic potential within a short time period (steroids), or train for 5-6 years to make slight improvements. Sure Rippletoe might have some input and some credibility, a book is a book.
Aug
2
comment How to reduce weight after quitting smoking
try this... for 21 days STRAIGHT substitute all liquids you take in with WATER / H20 / Aqua... don't touch milk, beer, juice, just drink a ton of water with whatever you are eating. keep it as simple as possible. then next step could be at every meal you have, only eat 1 handful of carbohydrates whatever it is for 21 days straight.
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
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".