37,172 reputation
13096
bio website ferrousmaverick.blogspot.com
location Washington, DC
age
visits member for 3 years, 7 months
seen 14 mins ago

I'm a regular over at http://ironstrong.org, started lifting weights regularly in April 2011 after I lost 85lbs of weight. I started modestly, with just the bar on most exercises, and as of April 2014, I'm able to lift:

  • Squat: 455lb
  • Bench: 290lb
  • Overhead press: 170lb
  • Deadlift: 520lb

I'm still improving, both in the amount I can lift, and removing the amount of fat I'm carrying around.


1d
comment What is the most optimum way to get best results out of protein shakes?
Completely doable. Here's one example of a bodybuilding focused program with compound lifts: bodybuilding.com/fun/… Typical time in the gym will be roughly 1 hour give or take 15 minutes.
1d
comment What is the most optimum way to get best results out of protein shakes?
What I'm strongly suggesting is that you keep compound movements in with the rest of your work. A whole day devoted to biceps seems a bit much to me, particularly since you can have a leg day, an arm day (triceps and biceps), shoulder and back day, etc. Biceps make up 2/3 the mass of your upper arms. It only makes sense that the work should be scaled accordingly.
2d
answered What is the most optimum way to get best results out of protein shakes?
2d
answered How can I ensure I am working the muscles in each leg equally?
Nov
21
comment Unexplained constant weight gain
When you say stopped consuming meat products, are you saying you stopped having lunch meats or all meat entirely (i.e. vegetarian)? Also, are you sure you are consuming enough protein, and your calories are in check?
Nov
21
comment muscle group schedule and creatine cycling
Protein is fine any time of day. It's best spread throughout the day rather than all at once. The only concern is whether that affects your sleep hygiene, since sleep is when you actually build muscle. As long as you get 7-8 hours you'll be operating at peak efficiency.
Nov
20
comment muscle group schedule and creatine cycling
I added some additional thoughts, check them out.
Nov
20
revised muscle group schedule and creatine cycling
added 1613 characters in body
Nov
19
comment Best way to start excercising after taking a break
Of course I don't mind.
Nov
18
answered muscle group schedule and creatine cycling
Nov
18
answered Best way to start excercising after taking a break
Nov
18
comment what's the reality that keeps progressive strength training from being constant?
@EricKaufman, I've updated the answer with how to progress over the long term. But the simple answer to your question is this: you can't stay in intermmediate (weekly progress) if your body can't keep up with it. The only way to get stronger is to add more volume, and the only way to add volume is to add more time before your next attempt at a PR.
Nov
18
revised what's the reality that keeps progressive strength training from being constant?
answering additional concerns.
Nov
17
answered what's the reality that keeps progressive strength training from being constant?
Nov
14
answered Vertical jump and body weight
Nov
14
answered How can I lose muscle mass in my quads and ham strings (thighs?)
Nov
14
comment How can I lose muscle mass in my quads and ham strings (thighs?)
Hamstrings are muscles: orthoarizona.org/soccer-and-hamstrings-strains-prevention so your first sentence is flat wrong.
Nov
13
comment Reducing body fat from low-ish to low in a short space of time
Yes: webmd.com/diet/sleep-and-weight-loss Typically 7-8 hours of sleep is ideal. Nothing else helps you build muscle and loose fat at the same time nearly as well.
Nov
13
comment Reducing body fat from low-ish to low in a short space of time
Diet is 90% of any transformation you do. Conditioning does help some, but not nearly as much as making sure you eat and sleep properly. If you add anything, on days you aren't spinning go for a 30-45 minute brisk walk outside. It's active recovery and it burns some fat.
Nov
12
answered Reducing body fat from low-ish to low in a short space of time