37,182 reputation
13096
bio website ferrousmaverick.blogspot.com
location Washington, DC
age
visits member for 3 years, 7 months
seen 16 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.


1d
comment What is the most optimum way to get best results out of protein shakes?
Completely doable. Here's one example of a bodybuilding focused program with compound lifts: bodybuilding.com/fun/… Typical time in the gym will be roughly 1 hour give or take 15 minutes.
1d
comment What is the most optimum way to get best results out of protein shakes?
What I'm strongly suggesting is that you keep compound movements in with the rest of your work. A whole day devoted to biceps seems a bit much to me, particularly since you can have a leg day, an arm day (triceps and biceps), shoulder and back day, etc. Biceps make up 2/3 the mass of your upper arms. It only makes sense that the work should be scaled accordingly.
Nov
21
comment Unexplained constant weight gain
When you say stopped consuming meat products, are you saying you stopped having lunch meats or all meat entirely (i.e. vegetarian)? Also, are you sure you are consuming enough protein, and your calories are in check?
Nov
21
comment muscle group schedule and creatine cycling
Protein is fine any time of day. It's best spread throughout the day rather than all at once. The only concern is whether that affects your sleep hygiene, since sleep is when you actually build muscle. As long as you get 7-8 hours you'll be operating at peak efficiency.
Nov
20
comment muscle group schedule and creatine cycling
I added some additional thoughts, check them out.
Nov
19
comment Best way to start excercising after taking a break
Of course I don't mind.
Nov
18
comment what's the reality that keeps progressive strength training from being constant?
@EricKaufman, I've updated the answer with how to progress over the long term. But the simple answer to your question is this: you can't stay in intermmediate (weekly progress) if your body can't keep up with it. The only way to get stronger is to add more volume, and the only way to add volume is to add more time before your next attempt at a PR.
Nov
14
comment How can I lose muscle mass in my quads and ham strings (thighs?)
Hamstrings are muscles: orthoarizona.org/soccer-and-hamstrings-strains-prevention so your first sentence is flat wrong.
Nov
13
comment Reducing body fat from low-ish to low in a short space of time
Yes: webmd.com/diet/sleep-and-weight-loss Typically 7-8 hours of sleep is ideal. Nothing else helps you build muscle and loose fat at the same time nearly as well.
Nov
13
comment Reducing body fat from low-ish to low in a short space of time
Diet is 90% of any transformation you do. Conditioning does help some, but not nearly as much as making sure you eat and sleep properly. If you add anything, on days you aren't spinning go for a 30-45 minute brisk walk outside. It's active recovery and it burns some fat.
Nov
6
comment How quickly does fitness depreciate?
Here's a couple relevant articles: naturallyintense.net/blog/exercise/… healthyliving.azcentral.com/…
Nov
6
comment How quickly does fitness depreciate?
A lot of this also depends on which aspect of fitness we are talking about. For example it takes a lot longer to lose muscle mass than it does to lose cardiovascular conditioning. It happens, just at a slower rate. That's one reason why you have to hold yourself back when you get back in the gym after 3 or more weeks off.
Oct
6
comment Weight training without putting on fat
@DaveLiepmann, I like that suggestion. In a calorie deficit you don't have the fuel for a linear progression program, so you stall out quicker. However, a calorie deficit is the only way to lose weight. I was able to keep getting stronger but still cut fat while doing something like 5/3/1. I also think that using 5/3/1 on the earlier side helps teach patience with the strength process. A lesson that is harder to learn after a beginner program like Grey Skull or Starting Strength.
Oct
2
comment Does stretching muscles help build / tone them?
I'm inclined to interpret that as the weight and the bird's innate reaction to keep the wing where it's supposed to be as the exercise stimulus that caused the growth.
Oct
1
comment Pendlay Row: It doesnt connect the lats
Check this video that came out not too long ago. It may explain why you aren't getting lat activation like you want: youtu.be/G8l_8chR5BE
Sep
30
comment How to prevent blisters on plam during normal excercises such as dumb bells
Don't forget to wrap your fingers around the bar and grip tightly.
Sep
30
comment How to prevent blisters on plam during normal excercises such as dumb bells
For pressing movements: stronglifts.com/wp-content/uploads/bench-press-setup.jpg
Sep
30
comment How to prevent blisters on plam during normal excercises such as dumb bells
For pulling movements: cdn.stronglifts.com/wp-content/uploads/…
Sep
26
comment Should I take a wight gainer without doing workout?
Just eat more real food.
Sep
25
comment Biochemistry of working out while under psychosocial stress
There's some information in this article: gregnuckols.com/2014/08/13/stress-the-silent-killer-of-gains