35,213 reputation
12788
bio website ferrousmaverick.blogspot.com
location Washington, DC
age
visits member for 3 years, 3 months
seen 7 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.


18h
comment i nearly fall asleep during the day - why?
If you feel refreshed in the morning, then it is likely you are fine in the sleep department.
1d
comment i nearly fall asleep during the day - why?
What you are describing is not normal. Something you may want to check is your eyesight. It's not out of the question to have a small ocular imbalance causing fatigue with detail work like reading. Also, a sleep study might be in order. If you are in bed for 7-8h a night, but your sleep is not restful due to apnea or other issues, that can explain it as well.
2d
comment calorie restriction connection to muscle building
@LarissaGodzilla, isn't "Tori" a woman's name. I think the numbers you've listed work for a man with those dimensions, but for a woman would be somewhere around 1950 Calories. 1400 Calories would be a 1 lb a week deficit in that case.
2d
comment Does sitting for longer hours realy has an effect on the body
That is a good question. I think the answer that @meanderingmoose gave is very appropriate.
2d
comment Chewing refined grains - good or bad?
@meanderingmoose, BINGO! Any difference that chewing makes will be meaningless in the grand scheme of things. Maybe 1-2 Calories to be generous.
Jul
21
comment Do accurate strapless heart rate monitors exist?
It's looking like with the second generation of the technology that the fit problems plaguing sports with wrist rotation are greatly improved. Many of the HRM watches are using Mio's sensors.
Jul
18
comment Is there any equipment/method that might help growing height?(20 yo male)
Got a source for "heavy weight training in adolescence and negatively impact growth"? From what I've read, the impact of increased natural testosterone and IGF-1 production while a teen is still growing affects bones as much as it does muscle. However, once growth is done (somewhere around the early 20s) the hope of taking advantage of that is gone.
Jul
15
comment How many reps are ideal for increasing muscle mass?
In all honesty, there isn't that much contradiction. The rep ranges are all over 6 reps and more. Volume is a big component of improving size, rep ranges are only a part of the solution. We are still learning more about hypertrophy and the best ways to improve it. The go to guy for hypertrophy research would be Dr. Brad Schoenfeld, who both lifts and studies.
Jul
14
comment Substitute powerlifting exercises for healing wrist injury
What's the nature of the injury? Is it a repetitive stress injury (tendinitis, carpal tunnel, etc), or an impact injury (sprain, break, bruising)? What movements cause pain, and what's the nature of the pain (dull and steady, sharp and intermitant) etc.
Jul
11
comment Working out same muscle group two days in a row (or before full recovery)
I highly recommend reading the rest of it. It includes some helpful hints based on when I ran Smolov.
Jul
8
comment What weight difference will tip an Olympic bar on a rack?
This matches my own experience. I typically load one plate at a time on either side.
Jul
8
comment Is there a routine for hypertrophy that is incredibly intense but effective(no steroids)?
And the last thing I'll say on the matter, since it's clear we don't agree, is that you will always have outliers. People who don't respond the same as the majority of strength trainers. Blanket statements don't help these people at all. What is better is more information to help them come up with ideas to try that might work better for them. We can agree on people jumping into splits way too early. As a lifter progresses, the programming has to become more complex. A beginner does better with a simple full body template, but as they progress they need to vary their program more.
Jul
8
comment Is there a routine for hypertrophy that is incredibly intense but effective(no steroids)?
you are aware of the several resources out there like "Practical Programming for Strength Training", Juggernaut Training Systems, and even Bill Star and Rippetoe, correct? Volume is an important part of hypertrophy, but so is how that volume is shaped (reps per set, etc.). Those resources will tell you that 3x8-12 rep sets will induce more size than 5x5 sets. The path to adding volume is never linear. Same with adding strength. At the very least, based on my own experience, I've had better luck starting at 8-10 reps with a back off set, and then adding reps over time.
Jul
7
comment Is there a routine for hypertrophy that is incredibly intense but effective(no steroids)?
Here's an account of my experience working with the coach I have: ferrousmaverick.blogspot.com/2014/05/… NOTE: I am still working with him and making progress towards my new goals. There are equal caliber coaches for bodybuilding, or any other strength sport. Even Coach Rippetoe won't claim that 5x5 lasts forever. It's a beginner program, and if you are a beginner it's a good program. However, when you grow out of it, you need something else.
Jul
7
comment Is there a routine for hypertrophy that is incredibly intense but effective(no steroids)?
1. There is a difference between a coach (who has a track record) and a personal trainer (who has a certificate). Please don't confuse them. 2. It seems pretty clear that you don't quite understand the limits of 5x5 programs. I imagine that you haven't graduated from it yourself. 3. Almost any coach with any knowledge will devise a program specifically for him based on things that they've tried that worked and things they've tried that didn't work. That coach will also help set goals and make sure they get reached.
Jul
6
comment Is there a routine for hypertrophy that is incredibly intense but effective(no steroids)?
You can't make blanket statements like that. It works for many people, particularly when they are starting out. However, the strict 5x5 beginner programs like the ones you mentioned no longer work for me. My training maturity has gone beyond what they offer. Additionally, for the purpose of hypertophy they only work marginally well. There are other protocols that I've used that work better for me. I'm not a special snowflake either. There are several people who are at my level or beyond that would agree. No program works forever. Period.
Jul
6
comment Is there a routine for hypertrophy that is incredibly intense but effective(no steroids)?
There are no bests. Just what's appropriate for goals and what is personally something that works.
Jul
2
comment Arm size growth and halt
Lifting for hypertrophy requires a lot of work. The simple rules of getting stronger/bigger require that you stimulate your muscles in a way they are not used to in order for them to adapt. That can be as easy as adding weight, or as complex as cycling though different movement patterns for the same muscle. Both are used in bodybuilding, as well as changes in tempo, etc. You have to make your training more difficult to force adaptation.
Jun
30
comment Arm size growth and halt
Supplements didn't cause your arms to grow. That was work you put in. Supplements simply supply what your diet lacks. Also understand that after the initial quick increases, further increase requires even more work.
Jun
24
comment Whey protein consumption leading to Celiac disease?
The specific resource reviewing different proteins is: schwarzenegger.com/fitness/post/…