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Dec
29
comment Back pain and stiffness if not working out regularly
I quite literally feel your pain. Don't have an answer though.
Dec
28
comment Scapular contraction: should I always do it?
For dips, I'm concerned about you slouching down. Reference medicalexhibits.com/… for shoulder anatomy. I'm concerned about the humerus scraping the supraspinatus or pinching the biceps tendon. So you need to prevent shrugging while doing dips. Your lats can help prevent shrugging on dips.
Dec
26
comment How to lose fat even if “fit”?
@Motivated, I don't see why not. But I would direct questions about specific programs to the person who wrote them.
Dec
24
comment Why does a closed width bench press hurt more than a wide width bench press?
@Motivated, I added links to the best resource I've found over the years for the bench press.
Dec
9
comment A 2900-3200 Calories/Day Plan for Weight Loss?
Honsetly, for you and your weight, I'd start with 2,000 and work from there.
Dec
8
comment A 2900-3200 Calories/Day Plan for Weight Loss?
Just evaluate every week and make small adjustments. You may find it takes a few weeks to get to the place where you really know how much to eat overall, but that's going to change anyway depending on many factors.
Dec
7
comment A 2900-3200 Calories/Day Plan for Weight Loss?
There's a good chance you do! You probably put your body into starvation mode with that 1100-1650 Cal/day. That's ridiculously low even for someone who is only 140 lbs. Now that your body has the calories it needs, it can use them more efficiently. Just adjust up by 100-200 Calories per week, and down by 200-300 to get to a place where you are at least maintaining.
Dec
5
comment A 2900-3200 Calories/Day Plan for Weight Loss?
Take a look at this article. It was helpful to me: jtsstrength.com/articles/2013/08/30/…
Dec
4
comment A 2900-3200 Calories/Day Plan for Weight Loss?
General rule of thumb, if you are gaining mass faster than 1 lb / 3 weeks you are probably gaining fat faster than muscle. If you are losing more than 1-2 lb / week you are losing more muscle. There are caveats, etc. but those rules of thumb are good enough to work with in most healthy adults.
Dec
4
comment A 2900-3200 Calories/Day Plan for Weight Loss?
Increase of muscle would be marked by increase in neck size size with a decrease in waist size, and/or a hip to waste ratio where the hips are more than the waste. An increase of fat would have an increase in waste size, etc and you don't fit your clothes as well. Correcting it is handled in the first three bullets.
Nov
26
comment How do you make progress in two different pressing exercises at once?
Agreed. I was running short on time.
Nov
10
comment Is Creatine bad for you?
Creatine monohydrate is a chemical compound, micronized is a process. Creatine monohydrate is the most common (cheapest), researched, and useful form of creatine on the market. Chances are good, but you can micronize anything. Double check your label.
Nov
7
comment Is Creatine bad for you?
And it is Creatine Monohydrate, with nothing else in the supplement, correct?
Nov
7
comment Is Creatine bad for you?
This is the best source for creatine: examine.com/supplements/creatine That link gives you the actual studies (plural) ranked by quality, and a lot more detail of the information. In the doses highly recommended in most cases, there is no issues with creatine.
Nov
6
comment Taking body muscle to next level
Start here, and let me know what isn't answered: strengtheory.com/complete-strength-training-guide
Oct
28
comment What is wrong with CrossFit?
@Krotanix, The people who look at CrossFit really aren't thinking along those lines, and that's really not a critique that I've heard/read a lot about. I covered the most contended aspects of CrossFit. You are correct that training specificity is king for getting the results you want. I would argue though, that people who focus on the strength sports of weightlifting, powerlifting, strongman, etc. are doing so to get better at that sport. I know a number of bodybuilders who are beastly strong, and have good cardio performance. That's why I hate to pigeonhole results into disciplines.
Oct
26
comment How to breathe in lifts requiring tight core (squats, deadlifts)
If your goal is simply to "work out", do what you want. If you are trying to increase the amount of weight you can move, Valsava maneuver is a requirement. If you are already at a high risk of stroke due to hypertension, you really need to get that fixed before you attempt to work on lifting heavier objects. Do keep in mind that none of the record holders for powerlifting, weightlifting, strongman, or highland games have suffered a stroke. Some have broken blood vessels, but most people on this site aren't moving near the weight they do.
Oct
8
comment How do I increase my flat barbell bench press?
For me, hitting 235 didn't take that long. Less than a year for sure, probably about 8 months, but my bench is weak. Taking that to 290 took years. Again, my bench is weak and I started at around 40 years old. It gets much harder as the weight goes up. In this case we are assuming what the weights are, and have not been told for sure.
Sep
25
comment Bench press grip, thumb placement
If you are never competing, it might not be worth it. However the safest approach to benching is to use mechanical safeties and not rely on a human spotter. That doesn't change whether you use full grip or false grip.
Sep
21
comment 5000 Calories to build muscle? Or to bulk?
That's good to hear. You're starting with the right mindset, which is a rarity.