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bio website ferrousmaverick.blogspot.com
location Washington, DC
age
visits member for 3 years, 2 months
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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.


Jun
5
comment Does strength training cause an increase in sleep?
It's a general approach, not a program. So basically each time you do chest/biceps you'll alternate one day volume, one day speed, and one day heavy. NOTE: for heavy you would only be able to do 2-3 reps at a time, but you make up for that by doing 3-4 sets. This approach should help you make your volume days a little heavier--which in turn helps in your quest to build muscle.
Jun
5
answered Does strength training cause an increase in sleep?
Jun
3
comment Doing wendler 5/3/1 daily
@LarissaGodzilla, you are correct about that. At least the strength portion of training.
Jun
3
answered Doing wendler 5/3/1 daily
Jun
3
comment Doing wendler 5/3/1 daily
Actually, Wendler tells you not to tinker with it until you've run it for a few cycles. He has a second book with all kinds of tweaks to the basic program.
Jun
2
answered How does stress affect results?
Jun
2
comment How does stress affect results?
It affects all of those.
May
28
answered Is this routine and diet good and should I continue doing it?
May
28
comment Is this routine and diet good and should I continue doing it?
That would be a lacto-vegetarian. And I've never understood why eggs are lumped in with dairy--particularly since chicken is not considered dairy.
May
22
answered Constant fatigue
May
22
comment Eating 7-8 meals for build muscle but loose fat. How?
The two things I didn't like in Kris's 12 week program is that there wasn't any discussion on portion sizes (that I could see), and the reliance on supplements. He does have a product to sell of course. LarrisaGodzilla's answer is very good about explaining that it's the same amount of food, just distributed throughout the day in a way that works for you. You'll be surprised how much you can eat to loose weight if you stay away from burgers, fries, and other classically unhealthy foods.
May
21
comment When doing barbell rows should I have an overhand grip or underhand grip?
NOTE: there are training reasons to use an underhanded grip for both rows and bench press--typically, these are for guys who have been training for a while and know what kinds of adaptations each allows.
May
17
comment vascularity in males
Probably more anecdotal than anything, but after dieting down glycogen stores are depleted and hydration can also be an issue. So when you are at a good body fat percentage, eating a lot of carbs can help with the muscularity by refilling the glycogen stores. Perform some quick exercise to get blood flowing through the veins and they will become more visible.
May
16
comment Chalice Squat Variation - Safe and Effective?
I strongly suggest seeing a physical therapist to help you fix the shoulder issues, back issues, etc. Preferably choose a physical therapist that specializes in mobilizing athletes rather than one that specializes in making people able to stand up off a couch without pain.
May
14
comment Workout and Supplments for fast results
Advanced training varies the sets and reps over the space of 1-3 months. Take a look at routines like Wendler 5-3-1, Juggernaut Training, or the Cube method for examples of what advanced training routines look like. Guaranteed, you will be putting in more work on an advanced routine than on a beginner routine.
May
14
comment Workout and Supplments for fast results
I gave the doses for supplements in my answer. 3 sets of 8 is a lot of work. Keep at it. As to the belly fat, be patient. If your body weight is going down about 1-2 lbs a week you are losing more fat than muscle. Do you have any estimate on the amount of body fat you are carrying?
May
14
comment I still have stomach fat despite losing so much weight I can see my ribs. How can I get rid of it?
I'm not sure this is what the OP needs. He's already lost a lot of weight. He's also at a normal body weight for his height. I think he just needs to do some recomposition (maintain the body weight but change the muscle to fat ratio).
May
14
comment I still have stomach fat despite losing so much weight I can see my ribs. How can I get rid of it?
@Doc, I do think lean mass will help him. As will patience with the process. I do want to see more detail of what type of exercise he was doing. Going for maintenance calories will also help in the process.
May
14
comment Workout and Supplments for fast results
@Nofel, I'm not sure I understand. Supplements like Vit. C don't correspond to the work you put in. They help your body function better when it is short on a micronutrient.
May
14
answered Is it necessary for a vegan to supplement protein?