35,135 reputation
12788
bio website ferrousmaverick.blogspot.com
location Washington, DC
age
visits member for 3 years, 2 months
seen 11 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.


Aug
11
comment Are amount and location of knee pain good indicators of what is wrong?
What do you do to warm up for the ride? The feeling of bubbles "popping" is likely gas buildup in the synovial fluid in the joint. This is usually painless and only a minor annoyance that occurs until the joint is warmed up and has moved around some.
Aug
11
answered Should I use safety squat bars?
Aug
11
comment Is standing for long hours harmful to your knees and feet?
If that were true, I feel sorry for all the soldiers on guard duty... Truth be told, sitting in a chair can be worse for you long term than standing all day. (sarcasm for your neigh-sayers:) I mean, how did farmers, ranchers, and shepherds handle standing all those long hours? Surely they must have had injury after injury...
Aug
11
comment Are there any dumbbell exercises equivalent to the basic squat?
I've done the front squat with dumbbells in a hotel gym. I prefer the load higher up so I can strengthen the core more. Squats are not meant to be simply a leg exercise.
Aug
11
comment Why is it dangerous to swing a weight?
Believe it or not, they aren't "gyrating violently". The spinal column is fully supported, and the back is upright. Most of the torsion is provided by rotating the hips which generates the necessary power and does not twist the spinal column. I'm not a baseball coach, but I do watch the movements carefully. The same principles that apply to martial arts for power generation are used in many sports. In short, power comes from the hips, not the back.
Aug
10
comment Best timing and amount of protein intake for building mass
You need protein throughout the day, however the majority of the work to build muscle happens at night. As I mentioned above, all the timing studies are inconclusive, or they only apply to a small range of athletes. I can't say with any authority that 60g all at once is any better or worse than spreading it over 2-3 hours.
Aug
10
comment Is increasing resistance the only possibility to build more muscle mass?
They produce different adaptations. 1-5 reps will help increase the strength you have available to you. 8-12 reps will increase the size of the muscle you currently have. Ideally, you would cycle between building strength and building size over time. Essentially, the 8-12 rep range is designed to bring more energy and infrastructure support to the muscle fibers. The 1-5 rep range increases what it can do.
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.