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| bio | website | ferrousmaverick.blogspot.com |
|---|---|---|
| location | Washington, DC | |
| age | ||
| visits | member for | 2 years |
| seen | 15 hours ago | |
| stats | profile views | 856 |
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 March 2012, I'm able to lift:
- Squat: 455lb
- Bench: 265lb
- Overhead press: 155lb
- Deadlift: 475lb
I'm still improving, both in the amount I can lift, and the amount of fat I'm carrying around. The lifting is there to support my preferred sport: martial arts.
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Mar 25 |
awarded | workout-routines |
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Mar 24 |
comment |
BodyBuilding - Plateau and a new Workout Plan - Intermediate - Advanced How you break up the work is up to you. If it's an average of 3-4 days a week, then put a rest day in between. I.e. make sure it's per week. Most of the time I do 3-4 days a week. Big-15 is the only time I trained 6 days a week (3 big/3 small). The small days were relative rest. If you do 3 days of work, take a day off and do 3 more days of work, you are doing 6 days a week. |
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Mar 24 |
awarded | weightlifting |
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Mar 23 |
comment |
Bodybuilding - Myofibrillar and Sarcoplasmic hypertrophy - Building muscles Instead of Starting Strength, I'd recommend Practical Programming for Strength Training. It's the same authors as Starting Strength, but it gives you a lot more detail for the information I summarized here. The SLL book requires some reading and re-reading just to sort out everything, but it is a good resource. The other books sound like good additions to round out the bodybuilding perspective. |
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Mar 23 |
comment |
Bodybuilding - Myofibrillar and Sarcoplasmic hypertrophy - Building muscles Problem with running above 90% all the time is that's where injuries happen. Peaking for a competition is fine because you still only go above 90% within the last couple weeks before the meet. When bodybuilding, the most important thing is to increase the time under tension (i.e. time under the bar). You do that by staying healthy, controlling tempo, and smashing stuff in the gym week in and week out. I have yet to venture into 90% land since my last competition this year and I've already made great gains. It's possible. |
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Mar 23 |
comment |
Bodybuilding - Myofibrillar and Sarcoplasmic hypertrophy - Building muscles The idea is to over time increase your max. The percentages you run during the cycle don't change, but the max does. After you do all that work, you can very likely add 5 (upper body)-10lbs (lower body) to your max and run it again. |
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Mar 23 |
comment |
Bodybuilding - Myofibrillar and Sarcoplasmic hypertrophy - Building muscles The Big-15 program is in Paul Carter's Strength-Life-Legacy eBook. lift-run-bang.com/p/strength-life-legacy-e-book.html |
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Mar 23 |
awarded | workout |
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Mar 22 |
revised |
Bodybuilding - Myofibrillar and Sarcoplasmic hypertrophy - Building muscles more content |
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Mar 22 |
answered | Bodybuilding - Myofibrillar and Sarcoplasmic hypertrophy - Building muscles |
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Mar 22 |
answered | How do I get back into exercise after illness |
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Mar 22 |
revised |
BodyBuilding - Plateau and a new Workout Plan - Intermediate - Advanced More info |
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Mar 22 |
comment |
BodyBuilding - Plateau and a new Workout Plan - Intermediate - Advanced That's a lot of follow up questions. The program you linked to only has the easy 1 week break in period, the loading phase, and the growth phase. The program was designed that way for a reason--but you'll have to contact the guy who did for the specifics. The rest of the questions requires more in my answer... |
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Mar 22 |
comment |
Are there papers about Starting Strength or Strong lifts? That doesn't change their effectiveness if they are used for intended purposes. If you wanted to do your own informal study, you can collect public training logs from people who are doing the programs, and compare notes--assuming you could get information such as body weight, training experience and other metrics so you have something to correlate your results against. |
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Mar 22 |
comment |
Are there papers about Starting Strength or Strong lifts? Is there academic research about [insert name of program here]: no. There are too many programs for there to be formal academic research for much of any of them. The most research done for programming was done by the Russians, which is where we got periodized programming from. |
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Mar 22 |
comment |
BodyBuilding - Plateau and a new Workout Plan - Intermediate - Advanced Nice, well laid out question. While you do reference a particular routine, it's for the purpose of getting more general knowledge. We need more questions like this. |
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Mar 22 |
comment |
BodyBuilding - Plateau and a new Workout Plan - Intermediate - Advanced In power lifting, we program so that '4' day is in competition where it's supposed to be. The couple weeks after competition is usually pretty crappy so it's the perfect time for a vacation or just really light weight work. |
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Mar 22 |
answered | BodyBuilding - Plateau and a new Workout Plan - Intermediate - Advanced |
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Mar 21 |
awarded | Nice Answer |
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Mar 19 |
awarded | Nice Answer |
