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bio website ferrousmaverick.blogspot.com
location Washington, DC
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visits member for 2 years, 11 months
seen 13 hours 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 October 2013, I'm able to lift:

  • Squat: 455lb
  • Bench: 275lb
  • Overhead press: 170lb
  • Deadlift: 505lb

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


Aug
10
answered What are good dumbbells or barbells for P90X?
Aug
10
answered Best timing and amount of protein intake for building mass
Aug
10
comment Best timing and amount of protein intake for building mass
Its carbohydrates that cause an insulin spike. Most animal protein sources do not contain carbs, only protein and fat.
Aug
10
answered Why is it dangerous to swing a weight?
Aug
10
comment How to maximize mitochondrial biogenesis?
I'm going by the chart in the Practical Programming book. Since my goals are for myofibrillar hypertrophy, I'm not as well versed in the generally accepted rep range for sarcoplasmic hypertrophy.
Aug
10
comment Is increasing resistance the only possibility to build more muscle mass?
If your goal is getting stronger, then focus on lower reps and progressively increasing weight. For example, 3 sets of 5 reps, or 5 sets of 5 reps. Increase the weight on a schedule instead of when you are "able to do more". It's the higher weights that cause disruption to homeostasis. The type of work you are doing is increasing endurance more than strength.
Aug
10
answered What can I do to reduce the soreness after an excercise?
Aug
10
awarded  Revival
Aug
9
comment What are some flexible workout routines that don't require a change in diet to be effective?
@Slandau, part of that has to do with the rep volume you do per set (higher volume=more bulk), and part of that has to do with what and how much you eat. Looking at your overview of your diet, it appears you are heavy on carbs and not enough on protein. That can be a recipe for pudginess. You'll have to skew it more towards protein consumption to help reduce the impact on your gut.
Aug
9
answered What are some flexible workout routines that don't require a change in diet to be effective?
Aug
9
answered Is increasing resistance the only possibility to build more muscle mass?
Aug
9
answered How to maximize mitochondrial biogenesis?
Aug
9
comment What can I do to reduce the soreness after an excercise?
Are we talking Delayed Onset Muscle Soreness (DOMS) or potential injury? If it's DOMS, keeping the same intensity frequently enough will solve the problem, if its possible injury (even minor), the answer will be different.
Aug
5
answered Is it unhealthy to eat jacket potatoes everyday?
Aug
5
answered What to do first, stretching or walking?
Aug
4
answered Advice on gaining weight
Aug
4
comment Troubleshooting “Body By Science” workout
My money is on the work you need to do to interrupt homeostasis. The BBS workout is not providing the stimulus you need. I'm trying to summarize about four chapters of the Practical Programming book to give you an idea where the problem can be. No program will work forever, and the BBS program is limited by the sample population they used (if any) when they researched the program. If they pulled from college students, that means only untrained and novice lifters were available. As Practical Programming states in the introduction, there just aren't studies on how to build optimal athletes.
Aug
4
comment Troubleshooting “Body By Science” workout
I suspect that you are now outside the parameters that the "Body by Science" book assumes. It is likely written for untrained or novice lifters, and has limited application for you. If you want to gain strength I recommend going for a proper "intermediate" program and milk that until you need an advanced program.
Aug
4
answered Troubleshooting “Body By Science” workout
Aug
4
comment Why do I get chapped lips while being on a low-carb diet?
A deficiency in Omega 3s can also cause dry skin/chapped lips. This is from the "Practical Programming" by Rippetoe/Dr. Kilgore book. You might want to try that.