35,343 reputation
12788
bio website ferrousmaverick.blogspot.com
location Washington, DC
age
visits member for 3 years, 3 months
seen 19 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 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
17
awarded  Talkative
Aug
17
comment What should be recorded in my workout journal
How you feel is very important, particularly when working with a coach. According to Practical Programming, severe overtraining can come with symptoms that look/feel like clinical depression--and mild overtraining can have reduced performance, symptoms of stress, etc.
Aug
17
comment What's the minimum amount of strength training that will yield a measurable benefit?
Texas method is an intermediate program (weekly gains), as per the reference you cited. 3x5 program is doing me loads of good at the moment. I'll be riding that one until I hit intermediate levels (i.e. I can't increase weight every session).
Aug
15
answered Are there any alternatives to deadlifts?
Aug
12
comment What should I eat to recover from eating only `raw' fruits and vegetables for 6 months?
Bottom line, is that carbs are necessary, but not in the quantity most people eat them.
Aug
12
comment What should I eat to recover from eating only `raw' fruits and vegetables for 6 months?
The major failing of the "food pyramid" is that they don't count starchy vegetables and fruits as carbohydrates. You could follow the USDA's guidelines and have 80% carbohydrates. I think we can all agree that would be disastrous to our waistbands. I also don't believe for a minute that our ancestors did not have any carbohydrates at all. They are contained in fruits and vegetables which they did eat. You can say that our ancestors did anything a million years ago and no one could support or deny it.
Aug
12
comment Is increasing resistance the only possibility to build more muscle mass?
The idea is to increase the potential that your sarcoplasmic hypertrophy work will be able to produce. But yes, if you never increase the weight, you will only get so big.
Aug
12
comment Is increasing resistance the only possibility to build more muscle mass?
@Marco, they will get stronger, however, the two are producing different adaptations. The 1-5 rep range increases the myofibrillar hypertrophy more readily. That means you actually get more strength. The 8-12 rep range increases the sarcoplasmic hypertrophy more readily. That means you get more glycogen reserves and cell infrastructure. Your strength increases will be slower. That said, there are limits for how much the cells will adapt to support the existing amount of strength. This is why I'm advocating alternating programs that focus on strength and then endurance.
Aug
12
comment Best timing and amount of protein intake for building mass
Your body does make use of it throughout the day as well. However, if you spike it before you go to bed, the worst that can happen is that the excess gets turned to glycogen. At some point you have to make intelligent experiments to see what works for you.
Aug
11
answered What should I eat to recover from eating only `raw' fruits and vegetables for 6 months?
Aug
11
answered Are amount and location of knee pain good indicators of what is wrong?
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