35,986 reputation
12892
bio website ferrousmaverick.blogspot.com
location Washington, DC
age
visits member for 3 years, 4 months
seen 5 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
27
comment why can't I do push up or pull up?
Notice, I said at least once or twice a week. Obviously, if push ups and pull ups are all you are doing then frequency is king. If it's part of a more comprehensive strength building plan, once or twice a week is sufficient.
Aug
26
comment Power rack outside / 5x5 workout during winter
I might add you have to make sure the equipment stays dry, or gets dry. Moisture will rust the equipment, and make it harder to hold on to. I train in my garage year round, and while it can get really cold, it's bearable.
Aug
15
comment Which parameters define a well-balanced full-body strength training program?
It's when your training matches your goals: your emphasis. If you compete, you get better at the competition lifts. If you are trying to increase the size of certain muscles, those muscles increase. It all boils down to your training emphasis. That will necessarily change over time, but I really don't know how to make it more clear than that.
Aug
15
comment Which parameters define a well-balanced full-body strength training program?
I added to my answer to help with these questions. The more your training plan supports your training emphasis, the better it is.
Aug
14
comment Will drinking room temperature water or drinking ice cold water hydrate you more effectively?
As long as you are drinking water, and it's a temperature you can tolerate, it will hydrate you just the same.
Aug
5
comment Toning jiggly loose muscle
Sounds like a good plan. Could it be muscle and fat? Sure. Of course relaxed muscle isn't going to be as firm as tensed muscle. The lower body work you have planned looks good.
Aug
5
comment Would I benefit from protein shakes?
As an addendum to this, protein shakes are good when you are on a diet and need to keep the protein up and the calories down. That's the primary purpose they serve.
Aug
2
comment Doing Strength training everyday
I meant the opposite. Cycling is better than running when you mix them with weight training. Due to the impact you get with running, it adds to the overall training fatigue. Cycling on the other hand is very low impact, and even though it is tiring it has a lot lower affect on your overall training fatigue.
Aug
1
comment Doing Strength training everyday
1) require the trainer to train you the way you want. 2) more leg work. Squats/deadlifts are perfect for this.
Jul
23
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.
Jul
23
comment Does sitting for longer hours really have an effect on the body?
That is a good question. I think the answer that @meanderingmoose gave is very appropriate.
Jul
23
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.